Happy Birthday Givaldo!! ( Tuesday )
Warm Up and Mobility
Strength
Front Squat
5 x 5
Gymnastics / Skill
3 RNFT
T2B Practice
Box Jump Practice
Open Offseason
3 RNFT
10 – 15 UB T2B
3 High Box Jumps
“Birdman”
AMRAP 12
10 x Deadlifts 225 /155
15 x Box Jumps 24/20
200m Run
Open
3 RNFT
10 UB T2B
3 high box jumps (2 rounds 30″, 1 round added 45# plate guessing around 34″?)
“Birdman”
4+125
Legs totally gave out on the last run, had to completely stop it was crazy. I can officially say I had NOTHING left in the tank! Good work 5am, thanks Chris!
4+18 (135#)
Strength
Strength 5x 85#
4+18 (105#)
CF Full Potential – N’Port
Split Jerk work
Claudia: 5 RFT
(20 KBS-53:400m run)
14:34
Enjoy the day
Strength: 5×5 (135, 155, 155, 155, 135)
“Birdman”: 4 + 75 (155#)
Thanks Coach Chris for deadlift tips on the spot. Awesome work 6am!
Great day all.
STR – partnered up with Theresa and they felt good. I didn’t do any front squats the last cycle so I am glad to be back on track.
Birdman – 3 + 100 (105#/plate jumps)
Nothing like a run in the rain – definitely helped cool me down.
So many All Stars and it was AWESOME!
Thanks Coach Drake – you made sure we all got motivated and encouraged and you even photographed our 16 athlete PR!!!!
Heck yeah HUMP DAY!!!
STR
165 X 5
185 X 5
205 X 5
225 X 5
245 X 5
Felt good and smooth today hoping to bump up the front squat this cycle feel like I’m off to a good start.
WOD
4 + 175
Loved this WOD just had to keep moving really wanted to get to that 5th round but that extra stop at the chalk bucket came back to haunt me. Lesson learned. Thanks for the motivation this morning Monsini great work and energy 5am everyone crushed it
Front squats:
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5
WOD: 5 + 5
Def enjoyed this one even tho I looked like I jumped out of a pool when I was done haha!
Great work 930! Thanks Philly!
STR – Front Squat
85# x 10
100# x 8
110# x 5
100# x 6
85# x 8
Birdman – 4 + 10 (125#)
I need to remember to keep my head in a neutral position. Always looking up! I also need to keep my knees out, have a tendency to start with them out and end with them out but they drive in somewhere in the middle!!
Awesome job today 5am!! Thank you Monsini! Have a great day!!
STR, 5×45# bar working on form.
“Birdman” 4 rds (155)
Sore as hell!!!
Gym
Getting my kip under control
“Birdman”
3 + 125
Nice hot 430 class
Thanks mike 🙂
The heat didnt slow you guys down!!
STR: 5×5
Worked up to 5×73#. These felt really good. Felt like I got good depth. No knee pain!
Birdman: 4+24
103#, box step ups. Step ups felt great. I was worried about my left knee, but it felt perfect the whole time.
Glad it felt good, you looked great today!
Joined the 6pm’ers tonight.
Gym – worked on T2B – 1/2 way there maybe.
Birdman 4 rounds exactly (110#, step ups)
The recommendation of keeping the weight between 50-60% was spot on. I went about 55% and the last set was heavy.
Whiteboard was so crowded, Koach Krystle couldn’t fit her warmup on it 🙂 That didn’t stop her from writing plenty of things for us to do 🙂
Great class Koach K! Thanks for all the tips and my new favorite stretch 🙂
Gym/skill:T2B practice
WOD: 4 rounds-105lbs, 20in box jumps
Went very light on the deadlifts today, back/hip was bothering me the past couple days, so did 105lbs. Went in also thinking I was going to modify to step ups, but my hip held up for all the box jumps after all, which I was pleased about.
Awesome class Mike! Great job 430pmers!
Killing it Juds!
Strength
Front Squat
Partnered with Marc
135/155/165/165/135
WOD
4 + 175 #185
That was a leg burner for sure but really fun. Great job 7:00 pm! Thanks Krystle!
Ran a slow paced mile with Maysa on scooter as pre 6pm warm up
Front Squat 5X5 but actually a 5 X 4 for me .
Very controlled , focusing on solid depth and tight core & really trying to lead high with elbows out of the hole .
WOD = 4 + 25 ( 225 # )busted ass , Felt great ,box jumps could be faster & run was 85-90% opposed to dark side .
Thanks for the tips Krystle !! Nice work peeps!
16:30
Front Squats 5×5 with Marc and Helder
115, 135, 155, 175, 195
WOD
5+3 (185#)
DL at 50% I’m going easy on my back
Thank you Mike!
You picked the right weight,moved through a goof pace!