Coach Gaff
Warm Up and Mobility
Oly
3 x 1
Push Press + Push Jerk + Split Jerk
1RM
Split Jerk
Strength
Final Make Up Day
“Infinite Numbers”
AMRAP 8
2 x Pull Ups
4 x Back Rack Lunges 135/95
4 x Pull Ups
6 x Back Rack Lunges
6 x Pull Ups
8 x Back Rack Lunges …….
HAPPY HUMP DAY!
Split Jerk PR 150#!!!! SO PUMPED about this one. I am officially half as strong as my hubby!
“Infinite numbers”
10/12 + 4 (85#, kipping PU)
GREAT work 5am. Good to have you back Keri!!!
Amazing job today! ROCKSTAR!!! Love you to pieces!! xo
Hell ya Anna!!
Mobility for me this morning, still working through my upper trap spasm. Thanks to Chris, I was able to modify the WOD!
“infinite numbers”
12/14 + 20 (75# off the rack, push-ups)
Great job 6am!!
Strength: Strict Press
65% x 4: 105
75% x 1: 120
85% x 1: 135
95% x 1: 150
106% x 0: 165
Got bar up overhead, got head through, did not keep the bar moving and got stuck. Felt organized, bottom to top. Thanks Coach Chris for the guidance.
“Infinite Numbers”: 14/16 + 12 (95#)
Awesome effort 6am. Thanks Coach Chris!
OLY – 75# worked on split jerk form
“Infinite Numbers”
10/12 + 13 (35# back squats, RR)
The “Lurong” RR are getting better and I was able to do first few rounds unbroken. Back squat modification worked well.
Great work All Stars!
Thanks Coach Chris – we were busy this morning on all kinds of things and you kept an eye on everyone!
Another Rest Day – compliments of my boss 🙁
Sad to take a rest day today, but no time to come in 🙁
OLY – Split Jerk PR – 115# – Thank you to Anna for the push to do another set and Monsini for the awesome form tips!!
Infinite Numbers – 14/16 + 10 (65#, jumping pull ups)
I always find myself losing motivation this time of year. No motivation puts me into a cycle of eating poorly, not working out, feeling depressed, then eating poorly again, etc. I had to remind myself that I am a grown up and that I make my own decisions – good and bad! That is what brought me to the box this morning. Once there I was reminded of why I love CFRT so much – the community. Don’t get me wrong EVERYONE at CFRT is AWESOME but I have a special love for the 5am’ers. They are always there to put me in a good mood, make me laugh, and to push me out of my comfort zone and I really, really, appreciate it. Seriously, you guys/gals are the best! I can’t imagine leaving the house having just rolled out of bed without a shower or makeup for anyone else!
I hope everyone is having a great day!
Monsini RULES!!
WOD looks fun!
But- need a Rest day, so today’s that day! See you tomorrow !
OLY PR 205 need to rest bar on shoulders more but wrists are and we’re tight and need to deepen the jerk drop even with lighter weight for practice .Thanks Mike n Phil for the tips.
WOD = 14/16 ( 135# ) Just finished lunges and ran to the bar but time was up before the the 1 rep leap.
Ooo funny ,,1st round I dropped bar and started walking to bar and had to do two more lunges to make my 4 ..I totally forgot to vent that brain fart to the 9:30 gang ,,lol
OLY
3×1
135#
185#
205#
Really wanted to focus on form on this, tight core, 1 o’clock and 7 o’clock on the splits.
Then Worked up to a new 1RM of 265# a 10# PR. Really happy with this today as this was the lift I could not get in the lift off we did a few weeks back.. still need to focus on form and use my belt always forget need to constantly remind myself. Thanks for the extra motivation and foot placement tips Gaff huge help.
WOD
Got 14/16 + 14
Really liked this one just kept moving the whole time started to break up the pull ups when I got into the round of 12 so I would not burn myself out.. quick 8 ‘min for sure.. great class as always Gaff awesome energy and way to crush this one tonight 430.
Tony T, great work tonight, footwork on SJs looks really solid and you kept a steady pace start to finish with the WOD. Keep working and improving
OLY PR ( 205# ) paired up with Alex .
I have to rest bar on front rack but my wrist mobility was not there 100% .I also need to practice depth on the jerk even with the lighter weight. Thanks Mike & Phil for the tips !
WOD = 14/16 .( 135# ) I Just finished my Lunges and then the time ran out just as I was going to jump to the 1 rep leap .
Oooo funny brain fart that I forgot to share with class . On round one I was walking toward bar and had to friggin go back & do 2 more lunges to make my 4 cause I just did two ,lol
Oly – up to 95# push jerk but I didn’t land it well. I think I get nervous jumping when the weight increases.
WOD 12/14 + 7 (55#, RR)
Great night. Thanks Peej!
Strength: finished up the deadlift cycle at 170#
WOD: 12/14 +5 (55#, RR)
I definitely thought that 55# was going to be too much for me with the lunges because lunges have always been a weakness of mine, but they didn’t feel too bad. Thanks for the great class Gaff!
Awesome work today Sam! Improving every day 🙂
7PM PRs
>OLY
PP+PJ+SJ
95,115,135
SJ
155,185,205,225(10#PR)
>WOD
12/14 + 22
Thank you Sarah!
WOD – 19/24/30 + 10 (1 arm DB Push Press 25#, Lunges, Singles)
Great job 7:00 pm! Thanks Pj!
Congrats on the PR Gus!
Strength- back squat
Did not find a new 1 rm today, but I didn’t expect to. I haven’t been as consistent as I’d like in the box.
Wod- 10/12 +2 (75)
My pull ups were a little rusty and slow but good to work them!
Thanks coach Phil! Great job 9:30!