Aline working her way back to the top!
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up Practice
Jump Rope Practice
Open Offseason
EMOM 6
30 seconds C2B Pull Ups
30 Seconds Double Unders
Oly
3 x 1
Back Rack Strict Press + Back Rack Push Press + Snatch Balance + OHS
1RM
OHS
“Madame Butterfly”
3 RFT
10 x OHS 115/80
20 x Pull Ups
300m Run
Open
30s C2B (some c2b, some not so c2b)
30s dubs
“Madame butterfly”
13:11
Couldn’t get into a rhythm with the pull-ups, then took my grips off and felt really good then ripped 🙁 boooo… Good work 5am, thanks Sarah!
OLY: 65# for the complex, 85# 1RM
“Madame Buttefly”
10:33 (70#)
After being on vacation and being away from the box for over a week while eating and drinking way too much, it felt GREAT to be back and WOD! Have a great day everyone!
Oly
1RM OHS
Hit 265# and it felt really good. Pretty sure this is a 5# pr but I’ll have to check my notebook.
“Madame butterfly”
9:23 (115#)
Great work 5am! Thank you Sarah!
you were flying like a butterfly today that’s for sure!!!!
Oly: 1RM OHS (145#)
“Madame Butterfly”: 10:00 (75#)
Great energy Coach Sarah! Enjoy the day all.
GYM -Trying to make friends with the rope – My Badass Coach says its time to try for dubs…I trust her so I will be working towards that goal.
Madame Butterfly – 11:04 (15#,RR,200m runs)
Good way to start the week – I had to keep it light to keep my elbows happy but it felt good. Every time I OHS I am excited since it was something that I absolutely could not do.
Thank you Coach Sarah!! So much fun to have you coach in the morning. I know that you barely sleep when you coach in the wee hours just so that you don’t let us down. You are awesome!
Great work All Stars! You are the BEST!
Gym – practiced kipping and dubs. Was able to do large chunks of dubs today, which I didn’t do at my comp on Saturday (choked 🙁 )
Madame Butterfly – 11:27 (35#, RR) – kinda baby’d myself today 🙂
Great having the Boss Lady energy this morning – you’d never know that she had no sleep and was very hangary!
Thanks Coach Sarah! Come again soon!
Oly: still practicing OHS with bar only. Form is sorta improving.
Madame Butterfly: 10:18 (45#, jumping pull-ups).
Nice to work with Coach Sarah this morning — and great as always to see everyone else.
OLY – worked up to 145, short on time
MB: 10:10 (95)
Thanks Sarah for the coaching, great work 6am.
Enjoy the day.
OLY – OHS – worked up to 70# – PR for me!
Madame Butterfly – 12:28 (55#, RR)
Wanted to do jumping pull ups but my hands aren’t quite healed enough from Friday and the ring rows were tough enough!! That was the most weight I have used in a WOD for the OHS – so super pumped about that.
5am did amazing – and thanks for the extra motivation I needed it!!
Thank you Sarah!! Have a great day!!
OLY
WOD = 11:22
Thanks Chris for soild cues and riding me to finish strong .
My OHS got more tighter and crisper towards the end. First two rounds unbroken and sloppy last 2 2nd round .My last round was best , I dropped at 6 and could have done 4 more but did not want to risk 4 sloppy ones . Pulls ups went unbroken first round ,2nd 10& 10 ,3rd round broken 3 Times .
Nice work everyone!! Thanks Bobby for the voice !
OLY: PR BY 5# for 88#. Psyched because I’ve done very few since my knee issues.
Madame Butterfly: 12:56
45#
The pullups killed me and had to do the last 8 as singles.
Only
“Madame butterfly”
9:29 (200 run)
Great 7 pm class
Thanks Chris
Oly not only damn auto correct
Finally shutting it down after a long day. Was thrown off my normal routine but it was worth it to see the 5 and 6 amers, some of whom I really haven’t seen since elements! It was so awesome to see their improvements! I’ll wake up for you guys again some day…but not too soon 😉
I’d say OHS day is my favorite day but I feel like I’m getting repetitive about everything being my favorite thing…but I do love me some OHS! Hit 115# for a 10# PR, might have had a little more in me but ran out of time!
Probably should’ve gone heavier on the OHS in the wod. 55# all sets unbroken, ring rows and 200m runs, Sam even came out for my last 200 meters even though she was done 🙂 12:20. Nice to see some morning folks in the evening! Thanks Chris!
Planned for the 6am, ended up at the 7pm. It took every ounce of will power to make myself go to that class. I am not a night time WOD-er
Gym skill tonight, worked that love/hate relationship with dubs a bit
“Madame Butterfly” -8:58
35#, RR, 100m
I realized that I could have done more on the run, after I looked at the clock, but I did manage to actually run all of every round, so that’s cool. I also never give OHS any love, so I kept the weight low and tried to dial it in as much as possible and work on getting comfortable.
Thanks Chris for a great class & thank you 7pm for your hospitality! Nice work!
Yay Sam!!! I feel ya on the night class but you did it!!! Way to go!! Can’t wait for Wednesday!!!
I was super bummed that I missed you guys. See you tomorrow!!
16:30
>Gym/Open-ish
Butterfly C2B practice/ Dubs practice
>WOD
8:26 (95#)
Thank you Sarah!
OLY- 75 lb OHS
WOD- Either 11:30 or 12:30 haha, after the 3rd run I looked at the clock but it quickly left my mind.
55 lb OHS, jumping pull ups
Thanks Chris and great job 6 pm!