Joe B repping CFRT in Tokyo!
Warm Up and Mobility
Oly
EMOM 3
High Hang Power Snatch + Snatch Balance + OHS
EMOM 3
High Hang Snatch
Strength
Strict or Bench Press
65% x 5
75% x 5
85% x 3
95% x 1-2|
65% x Max Reps
“Canine Cologne”
Run 100m
15/10 Slam Balls
Run 200m
15/10 Slam Balls
Run 300m
15/10 Slam Balls
Run 400m
10 x KB Swings 70/53
Run 300m
10 x KB Swings
Run 200m
10 x KB Swings
Run 100m
OLY: form, form, form
“Canine Cologne”: 10:43 (44#)
Run felt AWESOME. Calf tweaked at end so finished with row (thanks PJ!)
Loved the sound of all those slam balls slamming. Great some 6am!
OLY
“Canine Cologne”: 11:00 (25#)
OLY – snatch work (75, 85, 95 – 95, 105, 115)
felt really good hitting the positions, especially staying light on the first section and working on nailing the snatch balance, that translated nicely into the HH Snatch for the last 3 mins
Thanks PJ for the coaching.
11:20 (62# KB) – chasing Justin and Steph.
Great work 5 am.
Enjoy the day.
OLY: still need a lot of improvement on snatch. I was happy didn’t miss snatch practice this time.
WOD: finished at 13:21 with encouragement and push of Coach PJ and 5am folks as always!!!
STR – Finally got caught up. 50/60/70/75/50
Canine Cologne 9:51
Runs 50/100/150/200/150/100/50 26# kb
I really wanted to do all the running – but listened to Coach PJ and did half. Of course he was right – I would not have been able to get through it all within in time cap. Instead I pushed and ran as fast as I could – which still isn’t really fast – but consistent.
Great work All Stars! We were definitely pushing and ended looking at the ceiling!
Thanks PJ! Really appreciate the encouraging push!
Strength- Strict press
55 x 5
65 x 5
70 x 3
80 x 2
55 x 10
“Canine Cologne”
12:03 (35#)
That was a lot of running…
Great job to a rock star 9:30 class!
Strength % Today
“Canine Cologne”
12:30? (70/53)
My back was sore prior to the WOD from the heavy deads on Monday, but I did not anticipate the lower back pain during today’s WOD. It really slowed me down and coach PJ switched me to 53# KB, but even then my back still hurt. I didn’t catch my time, but I know it was somewhere in the 12 minute time.
Bad enough it was a rest day, but then I had to miss snatches again 🙁
STR:
43×5
53×5
58×3
65×2
43×10
Canine Cologne: 6:44
100m row
10 slam balls (deadlift pick up)
200m row
10 slam balls
300m row
10 slam balls
200m row
10 slam balls
100m row
10 slam balls
Thanks, Sarah and Gaff!
Awesome work, Katie. Strict presses looked strong!
Strict Press % work, hit 95% x3 reps. Krystal and I had a little face off on the max reps at 65% – kept me pushing for that next rep! The last few were tough but I hit 20 reps.
Did the wod with 100/200/200/300/200/200/100 meters. I went a little over the cap (the last 10 kbs and 100m) but I’m happy that I went for it. I won’t go so far as to say I like running but I definitely don’t dread it anymore. Gotta keep at it!
6pm killed it on this wod. Love all the support from the 6 and 7 at the end of this one, too. Thanks Phil!
STR
95 X 5
115 X 5
125 X 3
135 X 2
95 X 15
Felt good today stayed really tight and did not pause at all in the rack position. Looking forward to see the jump on this cycle.
WOD
Got 11:59
all movements felt good nice to get out in run need to lengthen my stride more to avoid getting tight. Could have moved faster on the run I feel something I can focus on in the future Way to work on this one 6pm everyone crushed it. Thanks for everything Phil thanks for the pushes and great class today.
Str: Strict Press
Wod: 11:31 {35#}
Great job 9:30 class
Thank you coach Sarah 🙂
7PM PRs
Strenght
WOD
11:12
I meant to treat as a recovery day but ended up going for it on the WOD!
Thank you Phill
Strength ,strict press% work
WOD 10:19 ( 70# ) fun WOD ,was able to sprint and pick it up a bit at end .
Nice work everybody !!
Thanks Phil!
STR – Strict Press
55# x 5
65# x 5
70# x 3
Failed at 95% 80#
Out of time for max reps
Canine Cologne – 11:44 (44#)
Heaviest kettle bell I have used! Excited about that.
Awesome job 7pm!!
Thank you Phil and Sarah (even though you were not there)!!
Strict Press:
105 x 5
120 x 5
135 x 3
150 x 1
105 x 14
WOD: 10:12
This was def one of my favorite workouts this week! Nice work 930!
Strength: 45#
30 x 5
35 x 5
40 x 3
45 x 1
30 x
WOD: 9:43
Run 50m
10 Slam Balls
Run 100m
10 Slam Balls
Run 150m
10 Slam Balls
Run 200m
10 x KB Swings 15#
Run 150m
10 x KB Swings
Run 100m
10 x KB Swings
Run 50m