Happy Birthday Helder!
(Sunday)
Warm Up and Mobility
Strength
Back Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
Gymnastics / Skill
3 RNFT
Handstand Practice
Jump Rope Practice
Open Offseason
3 RNFT
5 – 10 Unbroken Strict HSPU’S
Unbroken Double Unders (no more than 50)
“Al Hafez”
AMRAP 12
5 x Strict Pull ups
10 x Burpees
15 x Step Ups 24/20
20 x Sit ups
Strength – back squat
No PR today 🙁
“Al Hafez”
5+7 (3 rounds blue band, rest red band)
Thanks pj for switching me to the red band 🙂 good work 5am!
You looked great doing your back-squats today PR or not!
Thanks Anna! Have to remember not every day is a PR day 🙂 Soon enough….
STR
Worked up to 345# (10# PR) felt good today love the fresh legs on Monday morning perfect for back squat day.
WOD
Got 4+45
Just kept moving on this one sit ups are getting quicker but still not ideal, progress is good though.
Thanks PJ awesome class as always and way to get after today 5am.
Strength: Stopped at 345#. Still have a long way to go with squats.
Al Hafez: 4+31
Great work 5am. Thanks for the push PJ.
Attempted a new 1RM for back squats and stopped after 115# my lower back is so tight and tired from stacking chords of wood this weekend. I will be taking a couple days off to fully recoup from Murph and this weekend.
“al hafez”
3 + 40 (blue band)
STR – I have not done much back squatting this cycle but decided that I would try to today and see what would happen…Got a 5# PR to 95#! Rang that bell!
“Al Hafez”
3+17 (RR, 15 step ups the first round, 10 after that)
Oh the sweating…just kept moving through it.
Monday…and a whole lot of All Stars showed up. NICE!!!
Great to have Coach PJ and Coach Gaff – Thank you both for the tips and the motivation!
STR – Back Squats felt great today. Think I’m finally remembering to drive my knees out. Got up to 160# – 10#PR!
Al Hafez – 3+43 (ring rows)
First WOD in a long time that I did real Burpees; only stepped in on a couple vs mostly stepping in and out.
Great job 6am All Stars; lots of bell ringing.
Good sized group for a Monday morning.
Thanks for the great coaching and support Coach Pj and Coach Gaff!
That 160 was spot on Janet, awesome lift!
HAPPY BIRTHDAY MIKE!!!
I never post online so here it goes!
STR new PR 135 on my back squat! Woot
Al Hafez – 4+41 (jumping pull ups)
Loving those burpees!
Great job 4:30 & thank you coach Kelly, always making me laugh!
🙂
First non-Murph WOD in some time so need to build-up strength again.
Worked up to 205×2 in BS
Did 4×15 for El Hafez
Good to get back.
Back Squat ( No PR )
135 warm up 185x 6 ,, 225 X3 ,,275 X3 ,,315×1 ,335 X1 ,,,,, 350 fail 2 attempts ,,last PR was 345 # ……Not surprised being back to work and not on point with fuel/ food,weight loss ,heat etc. But I will take what I can get .
Great job everyone! Thanks Krystle for making me attempt my 2nd .
WOD 5 + 36
Strength – back squat
5LB PR!! Thanks Carl for the extra push!
“Al Hafez”
4+6 with a blue band
strength back squat
85lbs x 8
105lbs x4
125lbs x1
145lbs X1
160lbs X1
180lbs, f
WOD- got 4+10. Little jump to strict pull-up from two plates- pull-ups felt good today. 20in step ups, knee to 90 sit-ups, burpees
GYM: kipping HSPU practice. Got up to 4 in a row, also did some banded air squats
Al Hafez: 3+47
5 pullups with red band
10 push-ups with one mat
15 KBS 35#
20 sit-ups
HBD, Mike!
🙂
Str- 85# back squat
” Al hafez ”
3 +25
Nice big 7 pm class
Thanks Krystal
Strength: 105#
“Al Hafez”: 4 + 33 (RR)
Strength
Back Squat
Partnered with Al
5# PR to 250#. Tried for 255# but found myself leaning forward too much and abandoned the attempt.
WOD – 6 + 18
My Burpees were on point tonight. I felt really good tonight overall. Great job 7:00 pm! Thanks Krystle!
Strength: 215# (10# PR)
“Al Hafez”: 5 + 8
Thanks Coach Krystle!
Back at it! STR: 5×5 back squats
Al Hafez: 3+32 (Ring rows and kettle bell swings)
Awesome wod – felt great! Thanks, Krystle! Happy birthday, Mike!!
🙂
Went to 9:30 and tried to squat but got a weird pain and didn’t feel well. Ended up working out back with Marie for a bit and then did the WOD with Mrs. Burnes and the great Monsino.
WOD
2+13 with ring rows
Happy Birthday Mike!
🙂
Happy Birthday Mike.
Good class. Hit strength but the WOD was everything I hate, which is why I specifically made sure I showed up 4+ 8
🙂
HAPPY BIRTHDAY MIKE!
Strength: Back Squat, no PR. Spirt willing, legs not. Perhaps the Spartan race on Sunday had something to do with it. Will try again on a make-up day.
“Al Hafez” 5+15
Way to push 9:30!
Thanks Coach Sarah!
🙂
Happy birthday coach Mike!!!!
I got after some gan stands and dubs. Pretty soon I’ll be doing dubs in WODs. Woohoo!
Trying to stay positive even though I’m still not allowed to do my favorite crossfit movement, the back squat. Surgery in the fall, and many lifting again by new years.
WOD
Ring rows.
4 + 0. Could not make it back to the rig quick enough to get even one ring row.
Fun WOD with such a big class.
🙂
Thanks everyone, really appreciate it! 🙂
Back squats with Krystal tonight, 10# PR for 225#. Tried for 230# but dumped it. Next time!
Burpees and step ups back to back, eek. Opted for 10 step ups to keep moving. 3+8 I think, with ring rows.
Thanks Krystle! (And Krystal for partnering on the back squats!)
…and happy birthday Mike!!
Happy belated BD, Mike!
Back Squat
New PR of 155# didn’t go until fail so I think I might have a bit more in me!
WOD: 4 (RR)
learned that I really need to start drinking water all day everyday. Cant just chug 4 hours before class and think that i’ll be fine… Holy freaking cramps, Batman!
Awesome first day!
Happy Bday Mike!
Thanks Kristle for the training and Matt for partnering on the squats.
Strength PR 245#
WOD: 4+15(RR)
Backsquat %’s
WOD: 5+30
Nice job 930! Thanks Sarah!