Congratulations to all or our Badass Beauties that competed in Revere today with Michelle C taking first in the Rx division. Proud of our first timers throwing their hat in the ring and tested their fitness! And of course to all the Rail Trailers who came out to cheer and support them. We are proud of all you ladies!
Warm Up and Mobility
Strength
Strict or Bench Press
65% x 5
75% x 5
85% x 3
90% x 1-2
75% x 3
65% x 3
Or
Oly
EMOM 3
High Hang Power Snatch + Snatch Balance + OHS
EMOM 3
1 – 3 High Hang Snatch
“Mickey Mantle”
For Time
40-30-20-10
Push Ups
Sit Ups
Double Unders
STR
10:58
Push ups took more time than I expected. Dubs felt really good.
Way to get after it 6 am.
Thanks for the coaching PJ!
“Mickey Mantle”: 8:20 (singles x2)
Thanks PJ for highlighting breaking up the push-ups. Nice work All-Stars.
Strength: Strict Press
5 @ 65%: 105
5 @ 75%: 120
3 @ 85%: 135
2 @ 90%: 140
3 @ 75%: 120
3 @ 65%: 105
Definitely a rest day. Just a wee bit sore but feeling great about the comp!
9:30
Bench press % based on 250# ( very conservative) for I will set a close 1RM soon to be more on point with % still a great pump & felt good . Nice working with Stew ,thanks for the spots.
WOD = 7:37
first 40 dubs unbroken then 20& 30 were broken & last ten unbroken
First 40 pu we’re unbroken & the rest were broken up as needed
Sit ups were unbroken for Mike had me quick adjust my legs a bit further out as to not be as under a load like a crunch and to have that second of relief on the abs . I was a smidge further forward but actually felt great !
Thanks big dawg ! Nice class
Bench Press:
155 x 5
175 x 5
200 x 3
210 x 1/2 (F)
175 x 3
155 x 3
WOD: 9:05
Nice fun 930! Thanks Mike!
Bench Press:
155 x 5
175 x 5
200 x 3
210 x 1/2 (F)
175 x 3
155 x 3
WOD: 9:05
Nice fun 930, thanks Mike!
STR: Strict Press. Strength and mobility definately coming back to my shoulders.
WOD: “Mickey Mantle”
8:30 (2 x singles)
Nice work 9:30!
Thanks Mike!
STR:
5×45#
5×55#
3×65#
1×70#
3×55#
3×45#
WOD: 11:06
30, 20, 10, 10 push-ups to one ab mat
40, 30, 20, 10 sit-ups and DU attempts
Strict
60×5
70×5
75×3
80×1
70×3
60×3
Wod-12:00 (knee push ups, round of 40 and 30 2x singles and round of 20 and 10 dubs)
I am glad I I followed gaffs advice about the push ups! The jump rope took the most time for sure. I attempted dubs in the round of 40 and 30 but it was not working so I just doubled the singles but that definitely took up the most time.
Great job 4:30! Thanks gaff!
Great work Taylor!
Strict presses looked solid! Way to work during the WOD.
Monday 1/9/17
Strength Strict Press
65%x5 (55lbs)
75%x5 (65lbs)
85%x3 (75lbs)
90%x1 (80lbs) f
75%x3(65lbs)
65%x3 (55lbs)
WOD:
11:10
40-30-20-10
Push ups, sit-ups, double unders UB
Thank you Gaff, great advice on how to tackle the wod! Dubs felt good today, really worked on slowing down and breathing. Strict Press felt heavy today, need new set of arms. Awesome job 430pmers!
Great work Judy. Dubs were on point!
Bench Press % work with Stew ( % work based on 250PR which I determined was conservative) I will pr ASAP when opportunity is there & I feel pretty good of course .
WOD = 7:37 Then hit OG .
Dubs unbroken on 40, broken up on 30&20 and ripped off 10 at end
Push ups 40 unbroken then broke up as needed
Sit ups unbroken ,they got tight on the 30 & the 20/10 were on way to completion street
Thanks for the sit up adjustment Mike regarding my feet moving forward slightly in order to relieve the ” crunch like ” tension on the shooter throw, moving forward a bit more felt really good on that split second relief of tension before the rapid down swing !
Thanks Mike ! Nice class as usual ,great job everyone !
STR- Strict press percentage work
WOD- 9:34 (knee push ups, 2 x singles)
Great job 7 pm and thank you, Coach Chris!
7PM PRs!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
>OLY – EMOM6
HH Pwr Sn+ Sn Val+ OHS 105,115,125
HH Snatch
135,145,155,165!!!!
>WOD – 8:57!!!!!!
Awesome night!!! I was able to hit all of my snatches and for the first time I actually did well on the dubs!!!!
Thank you Monsini!
Worked on 1 arm KB Snatches and dubs
WOD – 7:58
40-30-20-10
Knuckles Pushups (30-20-10-5)
Sit-ups
2 x Single Unders
Felt good to get after some push-ups again. Probably could have gone with the programmed rep scheme but wanted to be cautious first time out. Awesome job 7:00 pm! Thanks Monsini!