Joe C send off
Warm Up and Mobility
Strength
Front Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experience
Gymnastics/Skill
3 RNFT
Pull Up Practice
Box Jump Practice
Open Offseason
EMOM 6
3 – 6 Muscle Ups
6 – 12 Pistols
“Stay Gold”
For Time
50-40-30-20-10
Double Unders
25-20-15-10-5
T2B
Ok I know the movie!
😉
My phone likes to overcomplicate posting online, too…
Open
EMOM 6
6 muscle up progressions (purple band instead of straps, wrapped twice around rig seated on 2 10lb plates)
12 pistols
“Stay Gold”
8:59 (20-15-10-5-5 T2B)
Had a SERIOUS hair situation this morning, probably spent most of the time looking for my hair elastic on the floor or putting my hair back up… Literally every round of dubs haha. Good work 5am, thanks pj!
STR
205 X 8
225 X 6
250 X 3
225 X 5
205 X 7
Felt smooth and quick with these today heels stayed glued and chest stayed stright so felt good with them
WOD
9:39
Need to focus on pulling down more to make the angle for my kick smaller took a while to get that but felt good when I finally did thanks for pointing that out PJ. Once I figured it out though my arms were already dead so got tougher to link them together. Great class this morning way to get after this one 5am.
GYM
“Stay Gold” 7:11 (singles, 26# kb)
Probably the smoothest singles in a WOD evah! Not sure what happened but all but two sets were unbroken. Me and the rope need to meet more often – I know I need the practice to get the progress.
The warm up was fun and when I can do 25 jumping jacks unbroken that still makes me smile. When I started about 16 months ago 2 – seriously 2 – made me lose my breath and feel nauseous. It was horrible. I dreaded them. Definitely progress.
When Coach says he was thinking of me last night – what to have me do for the T2B – it is awesome and scary…PJ you are the best. The kb swings were great. Just right. Hard but not too hard. Thank you for thinking of new ways to challenge me. I feel like I will never get on that rig and do things but I know that I will…soon.
Great work All Stars! The crew is the best and brightest and crush it everyday! Rock on Morning Peeps! Happy Fri-YAY!
Rest day, but did my rest at the box with the all stars
Did the warm-up because who can resist synchronized front squats; especially when done to Hall & Oates?
Did a lot of mobility, yoga, band stretching, some box step-overs, sit-ups and a few dubs.
So much more fun than doing it home alone 🙂
Thanks Coach Pj! Have a great vacation.
Strength ( front squat % ) 3-5 felt heavy ,whatever cry me a river I guess
WOD = 9:05 T2B needs to be more fluid and more of agreesive hip kip & the dubs were giving me a bit of a hard time but nothing to punch myself in face about lol.
Great job everybody ! Always fun with Queen B !
This was a great day to get back to the box. The weather was mild & the WOD was a great way to ease back in. It’s like the universe knew 😉
Strength today for the first time in a LONG time. I did a 5×3 since I have no idea what to even work off of from 2 cycles ago. Everything felt better than expected. 95#/115#/125#/135#/145#
“Stay Gold” 8:10
1.5x singles & K290
Ended the WOD with a nice juicy rip as my welcome back gift, haha!
Glad to be back and grateful for the support. The CFRT family is the best fitfam around. Great 9:30! See everyone Monday!
Welcome home! So excited to WOD with you on Monday! Lots of nice numbahs there girlfriend! Sam is back on track! WOO WOO!
Thanks Lori!! I’m excited to see you bright and early on Monday!
Worked pull-ups and dubs at home, aka Gaffit, dubs getting better
Stay Gold, Pony Boy: 8:06 (2X-S)
T2B felt good, was able to maintain decent sets without wasted time
Post WOD rig time with kids.
Enjoy the day.
STR – Front squat make up 6/15
10 x 85#
8 x 100#
5 x 110#
6 x 100#
8 x 85#
Stay Gold – 10:12 (? I think) 2 x singles, kip K2C
First time kipping knees to chest!! Woo Hoo!
I have three large holes in my hands as a result!! No one told me how bad these would STING – Holy Moly!!!
Awesome job 5am!! Way to kill it!
Thank you Pj – Have an awesome vacation!!
Happy Friday!!!
Had to make up my own WOD today as I went to my office gym…
5 rounds
5 cals assault bike
5 deadliifts
5 hang power clean
5 push jerk
(85#)
Dumbbell snatch progression:
15# 20# 25# 30# 35# 40# 45#
Each arm X 2
Strength: 115, 135, 155, 135, 115
“Stay Gold”: 8:58 (singles, K2T)
Thanks Coach PJ for the nudge on T2B; got some work to do there.
STR: 5×3, ended on 2x3x83#. Squats felt good today!
Stay Gold: 7:59
2xsingles, kipping k2f
Tried some T2B after the WOD and linked 3 in a row! I have barely been able to get one at a time during practice, so this was a nice little surprise!
Squats are on point!
Strength
Front Squat
Partnered with Marc
140/160/185/160/140
WOD – 7:46 (2 x singles)
My goal was under 9:00 minutes so I’m pretty happy with that time.
Great job 4:30 pm! Thanks Mike!
You always push hard Brian, great movie choice by the way!
Gym – feeling really confident in the kip. Next mission, build strength with jumping pull ups!
WOD
7:12
2xsingle unders + k2fab
This went way faster than I thought it would. A little kipping, but mostly focusing on linking movements in control and getting knees up, up, up.
Your kip is awesome!
16:30
Strength – Front Squat
65%x8- 165#
75%x6- 185#
85%x3- 205#
75%x5- 185#
65%x5- 165#
WOD- 10:00 with DUBS!!!! All 150 of them!!!
Thank you Mike!
Love it Gus, you got them Dubs!!!
Front squats..haven’t done these in a while yet again, felt heavy but ok. Elbows up!
Fun little wod…I like regular Annie best, but good opportunity to work on k2fab, haven’t had many of those lately.
Nice BIG 630 this week! Thanks Mike!
Bringing it all back!
Couldnt make it to class today so gave my first shot at new garage setup. Front squats felt pretty good.
65% @ 95#
75 % @ 105#
85 % @ 115#
I need to practice dubs again everyday. I hadnt for about 10 days and couldnt even get to the 15 I had before. Went for singles to get through the workout and did Mix of K2c and T2B. Juliana started to cry towards the end so my time was around 10 min. I didnt quite catch it as I ran in as soon as I was done.
Gym: working to string together kipping pull ups
WOD: 9:44 (single unders; knee2elbow)
Front Squats:
175 x 8
205 x 6
230 x 3
205 x 5
175 x 7
*super set way down
WOD: 7:07
Thanks Mike!