Aftermath
Warm Up and Mobility
Strength
Deadlift
60% x 5
70% x 5
80% x 3-5
70% x 5
60% x 8
Or
Oly
1RM Clean and Jerk
Movie Clue – Rabbit
“Grace”
For Time
30 x Clean and Jerks 135/95
(508) 989-1742
crossfitrailtrail@verizon.net
Oly – clean & jerk
Just used this to warm up for the WOD, worked up to 115
“Grace”
3:42
Compared to:
9/8/16
3:56
And (kind of)
7/10/16
3:52 (85#)
But this was the Amanda/grace mashup
Happy to get a PR since I was pretty beat up this morning. Good work 5am, thanks pj
Str: Deadlift 1RM = 225 (10lb increase)
Grace: 3:18 @ 75# (compared to 4:06 last time)
See you in 2017!
Mobility today- feeling beat up from this week.
“Grace”
2:37 (65#) I have done Grace in the past at 95# but cannot remember my time, was a couple years ago. Will work back up to that though! Great job 6 am! Merry Christmas everyone!
Strength: Deadlift
60% x 5: 190
70% x 5: 220
80% x 5: 250
70% x 5: 220
60% x 8: 190
“Grace”: 2:15 (115#) – 30 second PR
115# felt light; next time may go 125#. Did 20 unbroken, then sets of whatever my overhead could handle. Form felt good throughout.
Excellent work All-Stars! Thanks for everything PJ.
Oly – worked form 185#
Grace: 3:14 still have a stomach ache four hours later
Thx PJ great work 5 am
Enjoy the day.
Deadlifts felt good today. Thanks Coach Mike for the form upgrade.
Grace 2:24 @ 55#
First time doing Grace.
Clean and jerks are my favorite!!!!! (Except for deadlifts)
I suspected 55# would be too light, and yeah…My first 10 reps the bar was just flying up there with no real dip. Strict pressing. Oh geez! Just horrible! Dropped the bar to regroup. Next set of 10 things were settling down and hitting the position s. Dropped the bar again. I thought I was going to need to break my last 10 into 2 sets of 5, but nope! Just powered right through to finish.
Next time… more weight and good form from the start. 🙂
You looked great, too critical of yourself. Way to move!
Strength- Deadlifts felt good!
Grace- 3:42?maybe (75#)
I think that’s my time but i honestly forget now lol. I will have to check the board pic when its posted.This was my first time doing Grace and going into this I was very skeptical that I was going to finish under 4 minutes, but it goes by quicker than you think. I am glad I went with this weight, I think it was just the right amount!
Thanks Coach Mike, great job to the huge 9:30 class!
You moved that barbell real good today Taylor,way to dig!
STR – these felt pretty good today.
120 x 5
140 x 5
160 x 3 + 2
140 x 5
120 x 8
So far, so good on keeping up with the strength cycle.
Grace – 2:41 @55#
3 second PR over Barbells for Boobs Grace in October. Catch & Go worked pretty well once I got into a rhythm.
2nd day in a row that we had more all stars than rowers.
So good to see Nick back at it. And even better when little Grace came to visit 🙂
Thank you Coach Pj! For all you do for us every day!
Nicks back??!!
STR
135 x 5
155 x 5
170 x 3
155 x 5
135 x 8
All good – best deadlifts sets in a while.
Grace – 3:07 (50#) 38 second improvement
Excited to see an improvement. I didn’t expect it since my arms are pretty sore. Thanks Coach PJ for the push right at the end…those last 5 were hard.
What a great turn out for 6 am All Stars! Way to show the love to Coach PJ. Thank you Coach PJ – you make the All Stars shine a bit brighter.
Extra special Guest All Star – Miss Grace is adorable and she definitely is a Daddy’s girl. So sweet!!
OLY: PRd my squat clean at 120# but couldn’t quite make the jerk. Attempted again but couldn’t make the clean again.
Grace: 2:53, 65#
First time with this benchmark, so nothing to go off of.
Wednesday 12/22/16
OLY squat clean + jerk
135lbs (5lb PR)
WOD: Grace – got 3:23 (65lb)
(On 9/9/16 got 2:33…felt wayyyy off tonight lol, there’s always next time!)
Thanks Kelly G!!! Great class! Awesome job 430pmers!!
Grace – 2:44 (44# KB). Maybe should have gone with 53# but wanted to make sure my form was dialed in due to the amount of reps.
Great job 4:30! Thanks Kelly!
That’s a good time with that weight, I think you did it right. Great work!
7 PM PRs
>OLY hit 205#, 215#F,F
>WOD 3:06
10sec slower than my best
Good to workout with my brother JoeC!
Thank you Gaff!!
Great work bro. Rest up!
STR- Deadlift percentage work
WOD- 3:23, 65#
This was my first time doing this workout. Great job 6 pm and thank you, Coach Gaff!
Great work tonight, your deads looked solid and you moved consistently from start to finish during the wod, wY to push.
WOD 2:46 (45#)
Felt good with Str and WOD and that I should be able to increase pounds in both next time. Yay 5am!