Happy Birthdays to Christina and Amanda!! (Tuesday)
Warm Up and Mobility
Strength
Front Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
(5 x 5 or 3 x 5 if you did Murph)
Gymnastics / Skill
3 RNFT
T2B Practice
Box Jump Practice
Open Offseason
3 RNFT
5-10 Strict T2B
3 x High Box Jumps
“All is fair in love and war”
EMOM 12
Power Clean + Hang Power Clean + Jerk
Start light and climb. Once form breaks down go to last successful set and try and hold
Happy HUMP DAY!
Gymnastics work today- Still really sore from Murph but managed to get some T2B work in, something clicked with that today and some rebound box jump work. Now i just need to apply it all into the WODS.
“All is fair…”
120#
Attempted 130# but failed. I wanted to try to hit 125# but clearly can’t do math on the fly and put on 130# by accident. :/
Strength
Front Squat: I did 4 set of 5 reps. still sore from Murphy.
5 x 135
5 x 165
5 x 185
5 x 205
EMOM 12
“All is fair in love and war”
145#
Used the same weight on last 3 reps, focus on quality and form.
Thanks PJ
Have a great day!!
Mobility – A few wall squats just for fun
EMOM 12
“All is fair in love and war”
70#
Nothing felt good this morning and I didn’t want to wipe out on jumping on plates or just do some very bad front squats.
Started at 35# and really wanted to get to 75# – I cleaned it but I couldn’t get it up over my head. No jerk. 70# was still better than I usually do on an EMOM.
It is nice to have enough All Stars to do a team warm up! Thanks Coach PJ!
STR – did 5×5 – 55,65,75,85,90
EMOM – success up to 80#; failed the hang clean with 85# on the final minute.
Fun warm-ups to day with up & over and mine fields. Although, those last few mines seemed to have been strategically planted 😉
Great class Coach Pj!
Strength -front squats
New 1rm of 165
Might have been able to do a little more but time ran out, next time I will try a little more.
Wod- 90#
I some how haven’t jerked since I was in elements so I was nervous going in but they felt good!
Thanks coach Krystle! Great job 6pm!
Form was dialed in tonight nice job lady!
STR: I can finally do light squats! Worked up to 5×53#
All is Fair in Love and War:
Deadlifts, up to 2x3x163#
Great work with the front squats, Katie. Form looked solid.
This was a fun one!
Front squat 305×1
Built up to 195 EMOM, wrote 215 on the board (only made that weight after the 12th minute).
Shout out to Gus for helping me with my form!
Mobility was much needed today, still a little wrecked from Monday. I was planning on running tonight but legs said no (not that I’m complaining, I really wanted to do this wod anyway!)
For some reason I thought this was ten minutes so my game plan was a little off…good thing though, I ended up going a bit heavier than I’d planned. Hit 110# at minute 11 and failed 120# 3 times at minute 12. Gave it one more shot after a few minutes of rest and hit the full complex! Few better feelings than making a lift you’ve missed three times already.
Thanks coach Krystle! Great work 6.
You nailed it on that last one! Way to get under the bah!
Fun workout with the 9:30 crew. Did strength today 5×3 kept it light and worked to 225, still a bit lit up from Murph.
WOD: Hit 185# on the 6th round…wasn’t pretty, but I got it…dropped to 175 for the remaining rounds.
Great work 9:30!! thanks Sarah
STR: 95 x 5, feel pretty good. Could put more wright but waiting until next cycle to start a RM. WOD “Annie” #55 (put on white broad incorrectly as #35), still need to work on form. As always good job 5am, you’re my motivation to get stronger and better on Snacth and power clean do many things need to improve. Thanks Coach PJ!!! Mike gave me a good laugh this morning when he did his powe clean then into a split jerk, he said “I needed to talk”…lol
GYM, although I wrote STR on the board!! Worked on T2B kip and rebounding box jumps.
All is fair in love and war – worked up to 85#. Still super duper sore. I felt like my cleans had no power behind them.
Awesome job 5am!! Nice to have Mike as a guest star!!
Thank you Pj!!
Wednesday 6/1/16
Strength: Front Squat-
5×3 kept it light : 35, 85, 105, 115, 125lbs
WOD: EMOM 12 power clean +H clean +jerk
55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 115
Right after time ended I continued and hit 125 (emom 13… Lol) . Then got 130lb clean (PR) but failed the jerk.
Great job 430pmers! Thank you very much Gaff and Sarah, wonderful class!
Awesome work, per usual Judy.
Thank you Gaff!
STR
Did a 5X5
Did 135, 165, 185, 205, 215, 225
Felt good to get moving on the squats in the 5×5 looking forward to the body feeling better to get after the 1RM
WOD
Worked up to 185# felt good and smooth nice solid smooth pulls from the floor and the transitions were quick, tried to use that drop as a sling shot to help explode up from the hang need to focus on more of a cushion when going from front rack to hang caught the legs hard a couple times.
Awesome work this morning 5am and thanks as always PJ great class.
Front squats:
5×3 kept it light still murph sore haha. 135, 155, 175, 195, 215#.
WOD:
(115-170#)
Failed the HPC at 175# just couldn’t get under the bar. Everything else felt good tho.
Nice work 930! Thanks Sarah!
Gym skill for me. Worked those box jumps and kids today for that t2b!
“All is fair in love and war” – 120#
75#/85#/95#/100#/105#/110#/115#/120#
I ran out of weights, but 120# was a good weight to finish this one out with. The hardest part of this was going back to the hang for the 2nd clean.
Thanks for the help Sarah! My brain failed me a few times…
Nice job 9:30!
Worked late tonight. Looks like everyone killed it!
STR- didn’t work on a new 1rm tonight but there’s time for that 🙂
I’m starting to love EMOM days. I’m feeling much stronger in my cleans and was able to work up to 100 lbs. I think I had more in me but need to focus on form.
Great job giant 7 pm and thank you coach Krystal!
Awesome job dialing form tonight and I JUST noticed it was your bday today! Happy Bday!
7PM PRs
Strength 5×5
WOD
95-190#
I love these emoms!
Thank you Krystle!
Str: make up day from 05/20
Front squat felt heavy today.
I still feel the murph.. Haha
Wod: up to 85#
Everything felt heavy today definitely taking a day off tomorrow.
Great job 9:30am
Thanks Sarah for great coaching! 🙂
Strength
Was going to do a 5 x 3 and wasn’t feeling it after the 3rd set (195#). My quads were on fire so I backed off.
WOD – I was jamming so hard to Krystle’s Michael Jackson playlist that I didn’t realize I had run out of time. Got up to 130#. There was definitely more in me which is encouraging for next time.
Great job 7:00 p.m.! Thanks Krystle! Awesome class!