Warm Up and Mobility
Strength
Front Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience
Gymnastics / Skill
3 RNFT
T2B Practice
Box Jump Practice
Open Offseason
AMRAP 4
1 x Strict T2B + Strict Pull Up + Strict C2B
(Add 1 after each successful set, if you fail hold last set)
“Chalk Four”
AMRAP 14
Run 200m
20 x Wall Balls 20 /14
20 x KB Swings 70/53
20 x Lunges (Alt )
20 x Pull Ups
Strength – Front Squat
attempted to max out, no dice
“Chalk Four”
2+206
Not feeling like myself lately… seriously sucking wind today, or maybe it was Justin’s smoke from leaving me in the dust. Rest day tomorrow, hopefully I’ll find myself again. Thanks Chris!
Strength: 120/140/160/140/120
“Chalk Four”
2 + 8 (53# KB, 18# WB)
I was very tired today and can say I was working out practically still asleep. Hopefully I will have more energy to end the week. Maybe I need to go to bed earlier. Happy Hump Day!
Crap…counted wrong! Should be 2 + 208
Strength:
80# x 10
90# x 8
105# x 3
90 x 6
80 x 8
Missed these last cycle (too much focus on the stupid box), but these felt decent today, but felt a little dazed and confused after the heavier set.
“Chalk Four”
2 + 203 (10# WB, 35# KB, jumping pull-ups)
Had no oomph in me today. The 35# KB felt really heavy today; couldn’t get through the 20 unbroken (10/10, 7/7/6)
Great job All Stars!
Thanks for the encouragement Coach Chris. I would have strolled in at the end of the last 200m run if you weren’t yelling at me to go pick up the wall ball!
STR
185 X 10
205 X 8
235 X 5
205 X 6
185 X 8
This felt really good and smooth today looking forward to this cycle to see the potential.
WOD
Got 2+ 208
Was stuck in quicksand today with concrete shoes, moved very very slow could not kick it to the next level not sure why just wasn’t feeling it today I guess. Hopefully I can get out of this rut I have been soon just going to keep plugging away. Great class today Monsini thanks for the motivation, especially to keep moving on the wall balls. Way to get after this one today 5am.
Strength: Front Squat: new 1RM – 210#
WOD “Chalk Four”
2 + 220
Well done 9:30!
Thanks Coach Sarah.
STR – Front Squat – Tried for a new 1 rep max but failed. Weight felt really heavy from the beginning. I didn’t have it today.
Chalk Four
2 + 239 (12#, 35#, jumping pull ups)
Irritated that I did not finish my kettle bell set. Needed one more!! Grrrr… Goes back to mental strength and how to figure out a way to keep moving.
5am seriously crushed this WOD!! Thanks Monsini!! Have a great day!
Great job 5&6 am. Seeing a lot of comments about low energy and sluggish-ness. Most likely change in seasons, pollen has been awful. I usually don’t get seasonal allergies but it’s been pretty bad the past month or so. Just remember (especially with the heat coming) to stay hydrated, nourished and keep putting in the work. Not every day will be a PR day but, in my opinion, coming in and getting after it on the “off” days are usually the most beneficial. Both physically and mentally. Keep up the good work Rail Trail.
Strength
Front Squat – New 10# PR (215#). Hell Yeah!
WOD – 2 + 217# (53#)
The 1st round went ok, then the wheels fell off the bus. The KB Swings right after the WBs was a really tough transition. We grinded through it though and earned our fitness! Great job 7:00 p.m.! Thanks for the great coaching and tunes Krystle!
Your PRs and my jams have a positive corelation 😉 10# is huge congrats!
Strength-back squat
10×80
8×95
3×105
6×95
8×80
Working on getting rid of the ‘butt-wink’, getting pretty close! This felt heavy today but form felt good.
Learning also that mindset is everything, went into it thinking ‘this workout will suck’ and.. it did.
2+229 (10 lb wall ball, 25 lb kb, 1 rd jumping pull up, 1 round ring rows)
Good job 7 pm and thank you coach Krystle!
*front squat
Awesome job tonight way to fight!
Missed this one ,big job in Brookline. Hopefully make tomorrow .nice work everyone!!
Front Squat: 270# (5# PR)
WOD: 2 + 214
Nice job 930! Thanks Sarah!