Coach Phil mobilizing the 9:30 class
Warm Up and Mobility
Gymnastics / Skill
3 RNFT
T2B Practice
Jump Rope Practice
Open Offseason
3 RNFT
5-10 Strict T2B
25 x UB Double Unders
Oly
Snatch Grip Push Press 2 x 5
Snatch Balance 2 x 5
OHS 3 x 3
“Future”
7 RFT
20x Sit Ups
25 x Air Squats
30 x Double Unders
Open
3 RNFT
5 strict t2b
25 UB dubs
“Future”
10:51
It was not a dub day… Tripped up almost every round. Was able to get right back on it but still frustrating… Tomorrow’s a new day. Good work 5am, thanks Krystle (and sleepy pj)!
Oly with Tony T and Monsini
95/95 on snatch grip PP and balance
135/155/185(1) on OHS – came forward after the first 185 rep and rushed the re-stabilization, which = dump.
Future – 13:17 (mixed singles and dubs during all rounds)
Great work 5 am (17 strong)! Thank you Krystle for the warmup and coaching.
Enjoy the day.
OLY Snatch practice mobility. Realize I didn’t have a good strength when adding just a little more weight.
WOD finished at 12:44, struggling when doing sit up due to heavy dinner last night :(. Got to focus on portion control like PJ suggested.
Thank you Krystle for coaching today. Thank you PJ for sitting there and staring at us for entire hr 🙂
Love 5am crowd today!!! Let’s do it again tomorrow!!!
Had to row some of the warm up, but was able to jump in towards the end. Taking care of the calf so I can get back to running.
OLY: Worked form, 85#
“Future”: 10:46 (singles) Legs thanked me for weekend off, felt good for the WOD.
Awesome job 6 am. Thanks Krystle for the push at the end.
OLY – I couldn’t do much with weight – my shoulders were not interested. Got in a couple of good snatches – including a couple OHS. Only 35# Mostly 15# bar only.
Future 13:39
20 sit ups
20 air squats
25 singles
Thank you Koach Krystle – the reps were spot on. I almost didn’t make it to the cap though. My last couple of sets of squats were not very good. But I finally got 5 of the 7 sets of singles unbroken. YAY.
All Stars have been growing and seeing new faces – love that!
Definitely enjoying my sit down job today. 🙂
OLY – Worked on form – Still lacking confidence doing overhead squats. Need to build up strength and focus on pressing the bar overhead.
Future – 11:44? (I think)
Those squats got tough FAST!!
Awesome job 5am!
Thank you Krystle!
Have a great day!!
OLY -something I need to continue working on FORM
7 RFT
15 sit ups
20 air squats
30 singles
Today was not a good day for me. Emotions and lack of sleep took over. I was only able to get through 6 rounds almost 7, just short of 15 singles but tomorrow is another day.
The not-so-good days are what make the good days feel so good! Way to show up and put in the work today girlfriend!
Tomorrow IS another day!! You showed up and got it done (much earlier than I can even fathom being awake, for that matter.) AWESOME work!
No way to make it to the box on Tuesdays for a bit, and had running scheduled for the day, but the weather was not cooperating so Taylor convinced me to do the WOD at the gym with her…
14:00 6+15
Modified to 15 sit ups & 20 squats. Did 2x singles. My legs fatigued very quickly, squats slowed me down.
I think getting my food back in check will reflect a bit in my energy level, so I’ll have to be patient as I get my body back in clean mode.
Thanks Taylor for dragging me through that one!! You are so freaking fast with those squats!!
See everyone tomorrow!!
Great work Sammy, way to get after it at work. We didn’t Double the singles today and you did and still crushed it
As Sam mentioned above we did this wod at our work! I was excited when I saw the wod today because I knew we could make that happen here!
12:31 (2x single)
With the floor being different and the jump rope being heavy I stuck with singles throughout.
Thanks for doing this with me Sammy!
Oly #35 ohs not my favorite but I tackled it .
Future. 13:31
My legs are like jelly
Great 7 pm class
Thanks Kelly g for your coaching and humor
Gym/skill- worked on dubs and toes 2 bar.
WOD- got 11:28, singles. Did everything unbroken until the last three single unders when the rope slipped from my hand, lol! WOD felt good today.
Awesome class PJ, thank you! Nice work 430pmers!
Gymnastics/Skill
Worked on dub attempts and my kip for the T2B. Still have a long way to go for both.
WOD – 9:54 (30 singles)
I loved this one although my quads feel like they are wrapped in cement right now. Great job 7:00 pm! Thanks Kelly!
You were getting a bit of a kip by the end of Gym/skill time. Looked like progress to me! Keep at it!
Oly ( 135 # ) focusing on form and sitting back and really feeling the Lat engagement on lockout .
WOD = 12:02
Dubs are getting better no doubt but each set still had trip ups .
Thanks Kel! Great job everyone!
Gym/skiLl
Getting so close to a T2B!!
I need to get faster on the toe part. Shoulder feeling awesome after yesterday’s WOD so working on kip was good for today.
Dubs are getting there. Next thing to work on is actually counting. I can’t seem to do that reliably. LOL. All of brain power going to timing those jumps.
Future
12:54, 1xsingles
Just 10 months ago in elements I could barely do 10 sit-ups and 10 squats. How times and bodies change! All day today I was looking forward to this WOD, knowing I was going to get through 140 sit-ups and 175 squats like a champ. Always room to get stronger and faster, but I’m so happy with where I am today and how far I’ve come already. 🙂
Obviously, feeling super positive today. Thanks Kelly G for a great class!
That’s awesome Mandy!
Looooove me some OHS! Worked up to 85# x3. Heavy but comfortable. Can’t wait to retest this…last time we maxed out was my first time really testing my OHS max so I wasn’t sure where to start or how much weight to add each rep. It’ll be good to see where I’m at next time now that I actually have numbers to start with.
Great wod. 20 sit ups, 20 air squats, 30 singles. Singles mostly unbroken except when I tripped over the rope like 4 times in a row trying to get my last ten in! Finished 13:04. Thanks Kelly G!
WOD: 9:34
Nice job 930!