Huge congratulations to Michelle C and Duane M on their performance at CrossFit 2A Individual Competition yesterday. Michelle got 1st place and Duane got 3rd!! Both competed hard and honorably and represented CFRT! #proudcommunity
Warm Up and Mobility
Gymnastics / Skill
3 RNFT
Handstand Practice
Box Jump Practice
Open Offseason
3 RNFT
Handstand Walk Practice
3 x Hurdles
Strength
Back Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
Movie Clue – Rocket Launcher
“Diane”
21-15-9
Deadlifts 225/155
HSPU’S
*8 minute Cap*
Gaff
Strength – worked up to 275, felt tight but good.
Diane 5:57 (185)
Hammies were a lil tight – was 11/6/4 – 5/4/4/2 – 5/4 on DL
HSPUs were 9/6/6 – 5/5/5 – 3/3/3 found a good balance of recovery/efficiency, never flirting with failure but getting kinda close at the end
Thanks PJ for the warmup and mob – great work 5am.
Enjoy the day.
Strength – haven’t done back squats in a while, so worked to see where I’m at. Got to 145# and may have been able to eek out a few more pounds, but didn’t want to push it. Old 1RM is 160.
Diane – 4:54 (120# DL, 20# DB push press).
Knew I wouldn’t go unbroken on either 10/6/5, 5/5/5, 9 on the deads; 12/9, 10/5, 9 on the DB presses.
Did 115# and box hspu (probably with an abmat) last time and got 5:10.
Nice to see Theresa back this morning!
All stars crushed it all today.
Thanks Coach Pj!!
STR – I didn’t back squat at all this cycle. I wasn’t feeling it this morning so I didn’t get a PR. My 1RM was 90# and I tried at 125# which was too much to get the depth. Didn’t realize it was that much (paired up with Theresa and I wasn’t paying attention to the math,my bad) but I was tired so I just stopped there. Next cycle I will work on it.
Diane – 4:00 20 second PR from July. (105#,15# db)
My goal was to hit 4 mins today and I did it.
Next time I need to up the weight on the DL and depending on my tendonitis I would up the weight on the DB. Also I should have push pressed them not strict press. My elbow is not happy right now.
Great work All Stars!
Thanks Coach PJ – the music was great for the Werk of the Day!
Strength PR: 135
Back Squat
“Diane”
21-15-9 4:44
Deadlifts 75#
Dumb bell 15#
Thanks Coach PJ, you always know when I need that extra little push!
GYM: worked kipping HSPUs and got in a few 30″ box jumps
WOD: 7:31
21, 15, 9 DL, 130#
9, 6, 3 kipping HSPUs
STR
Worked up to a new 1RM of 350# a 5# PR put 360# and ended up going too low in my squat and not being able to get up. Need to focus on working on my form more and locking down my hips to prevent me from going to low. Thanks for those tips Mike and the encouragement during the lifts. I am going to get after this one again for sure real soon.
WOD
7:06 about 10 sec faster than the last time still room for improvement need to break up HSPU more and focus on a big chest on my deads. Looking forward to working towards the next time we do this. Thanks for a great class and pointers throughout Mike, always great to get after a workout in the afternoon. Way to crush it today 430
You did grateful Tony, you have that 360 for sure!
STR
295# – form felt solid through it all. Last rep felt really good, content with stopping there. 300 next cycle! Thanks for the words of encouragement Mike, tough to let doubt creep in
WOD – cap -5
185# and two ab mats
This was very challenging. The deadlifts the first time around felt great and moving at a solid pace, but the first set of HSPU really fired up my arms and lats making the rest of the WOD a grind. Really gotta work on HSPU especially hand placement
Thanks Mike and nice job 6 pm!
You did awesome today Mike, those squats were right on! Way to get after Diane!
Gym – worked on double Unders. Made a little bit of progress in that I was able to link a few slow singles with a double under then back to singles again unbroken.
WOD – 4:19 (1 arm KB Deadlifts 70#, 30″ Box Jumps)
Great job 7:00 pm! Thanks Mike for the double under coaching and the awesome alternate WOD. My legs definitely felt the intended stimulus!
You stay the course and those dubs are yours Brian!
Strength: Back Squat
50% × 8: 125
60% × 5: 150
70% × 3: 175
80% × 1: 200
90% × 1: 225
101+ × 1: 255
255 felt so solid (thanks Coach Mike) I went for 275. Almost got it but not quite.
“Rocket Launcher”: 4:05 (165#)
Excellent work 6pm!
Thanks Coach Mike.
Outstanding work Rjae, you are close on the 275, soon!
“Diane” benchmark WOD
Got 4:28.
Back was tight today, so went very light on the deadlifts at 105lbs.
Went 11/8/2, 11/4, 5/4.
All strict HSPU with 1ab/plate.
Broke it into 11/10, 11/4, 6/3 to save arms. These felt good and fast, felt I could have gone unbroken on each round.
Awesome class Mike, thank you! Great job 430pmers! Loved watching all the PRs during class, congrats!
Always a smart athlete Juds!