Jayna and Sarah
Warm Up and Mobility
Strength
Back Squat
5 x 2
Gymnastics/Skill
Pull Up Practice
Box Jump Practice
Open Offseason
3 RNFT
2-6 Strict C2B
High Box Jump
“Jefferson”
50-40-30-20-10
Sit Ups
Push Ups
(508) 989-1742
crossfitrailtrail@verizon.net
STR – Worked up to 265 x 2
“Jefferson” – -43
50-50
40-40
30-30
17
Probably should have scaled. Going into the wod I was feeling pretty confident about the pushups after the 100 in Thursday’s wod. Not finishing was definitely humbling.
Way to get after it 5 am. Thanks PJ.
Strength: Back Squat
5: 135
2: 165
2: 195
2: 225
1: 245 (20# PR)
Set number four, rep two I really lost focus…lost vertical plane completely, and probably should have dumped it instead of muscling up with my lower back and front leg muscles. Kept focus on final set, got one but had to dump second one.
“Jefferson”: 12:43
Thanks Coach PJ for always reinforcing: be smart. Started push-ups with sets of 10, then dropped down to 5, 3, 2. Was happy my sit-ups stayed…was figuring those would get me capped.
Another most excellent effort this morning All-Stars. Thanks Coach PJ!
Enjoy the day all…looks like another beautiful NE day out there.
Lots of mobility!
“Jefferson” 11:00
Sit ups 50-40-30-20-10
Push ups 35-25-15-10-5
Push ups at 5’s till I got to 15 then it was 3 – last 5 were ridiculous!
All about the modification – Thanks Coach PJ!
Way to start the week All Stars – so much determination!!!! Great to have Lloyd back!
GYM: Pull-up and box jump practice.
Got my first Bar Muscle Up this morning! Crossing that one off the goals list!
WOD: “Jefferson”
Cap -1 (could not get that last push-up)
Great work 9:30. Thanks for the support!
Thanks Coach Mike! Never would have got the BMU without your help.and advice.
Made those look sooooooo easy Marc, great work!
Nice Marc! Congrats on the BMU!
STR – Back Squat – Make Up
110# x 8
115# x 6
130# x 5
115# x 5
100# x 7
Jefferson – 11:45
Sit Ups – (50, 40, 30, 20, 10)
Knee Push Ups – (40, 30, 20, 10, 10)
The time certainly flew by during this workout.
Awesome job 5am!! Thank you PJ!! Have a great day!!
WOD
Got ~12:30
Could not make it in today so did this one at home. Always good to work on the core and arms. Used my phone as a clock Which is the reason for the approximate.
GYM: stuck with strict pull-ups. Got 3 in a row 3 times. Trying butterfly pull-ups hurts my shoulder. May not be in the cards for me 🙁
WOD: 9:44
50–> sit-ups
25–>push-ups with 2 ab mats
Wish I had tried just one ab mat. Next time!
Great work tonight, Katie.
Str backsquat
Worked up to #90 ( new pr )
” Jefferson”
11:48
Scaled the push-ups
25,20,15,10,5
Nice 7 pm class
Thanks coach Chris
16:30
>OPEN
4-6 Strict C2B
High BJs
1″ PR BJ – 46.5″!
>WOD -13:46
Thank you Gaff!
Way to work, Gus! You kept a solid push-up pace and gutted it out at the end.
Loved the wod, really underestimated the push ups. I always do…
Rep scheme as written for situps, I wanted to do the full rep scheme for push ups too but looking at the numbers on the board (and KNOWING how I always underestimate them…) I opted to file the push ups down to 40-30-20-10-10. Half way through the set of 40 I was really glad I did. Finished 12 minutes even. Arms were noodles.
Back squat 5×2 before the wod, 135-215 (20# jumps.) Honestly no idea where I am cycle wise but the 215 felt pretty good!
Great small 6, Thanks Chris.
Very very sad I’m going to miss an emom today… 🙁
Lloyd- 7:43 35 decreasing by 5 Nicole -10:40 35 decreasing by 5