CFRT
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Handstand Practice
Box Jump Practice
Open Prep
EMOM 5
30′ Handstand Walk
Or
Strength
Back Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experience
“Soft Hands”
Death by Power Clean 135/95
Back Squat (superset down)
65% x 8: 175
75% x 6: 200
85% x 5: 225
75% x 5: 200
65% x 7: 175
“Soft Hands”: 12
Thanks Krystle for skills work. Awesome work 6 am.
Back Squat with Tony T (I wish my hair looked as cools as his at 5am).
Soft Hands: 11+9 (#110)
Great warm up and mob session, Krystle – way to work 5am.
Enjoy the day.
STR
Worked with Gaff on this one
Worked up to 315# x3 felt really good today, speed out of the hole was in point today along with my hair according to Gaff haha. Way to work today man.
WOD
Got 11+5
Great workout today really enjoyed this one. Focused on quick, high elbows and that really saved my collarbone. Pulls from the floor felt good as well. Thanks Krystle great class today, awesome energy 5am way to crush this one this morning
Mobility
Soft Hands
12+8 (55#)
After feeling not so good yesterday I took it easy and got extra mobility. Since I had done this before, I wanted to see where I was at about a year later. Last time it was 11 + 6 @ 45#. I might have been able to go a bit heavier today but it worked out well at 55. Form might have been an issue if I had gone heavier.
Thank Koach Krystle for all the form work – and the reminders – it definitely helped me get more reps. And the soundtrack was awesome!
Great job All Stars! You cleaned UP! 🙂
Mobility this morning- back and quads on fire from the 150 wallballs!
“Soft Hands” Death by power cleans
12+10 (85#)
felt great most of the time, grip strength was definitely fatigued at the end. Thank you for all of the great tips Krystle! Great job 6am!
Back squat: 8-65#, 6-75#, 4-85#, 5-75#, 7-65#
WOD: 12+8, 60#
Thank you, Krystle!
Great work, 5am!
Back squat: 125×8, 145×6, 165×4, 145×5, 125×7
WOD: 12+12 (85#)
Thanks for a great class, Mike.
Very smooth today Brian, never broke form at all!
Worked handstand holds free standing
WOD: 12+7
Previous ones 12+11 and 9+7 @115# Very happy with today’s outcome.
Nice work 930! Thanks Mike!
Very fluid onot those cleans today Matt, great transitions!
STR Back Squat –
Partnered with Anna Banana!
Trying not to go so low – it is a work in progress!
85# x 8
105# x 6
125# x 5
105# x 5
85# x 7
Soft Hands – 12 + 11 (70#)
5am crushed this one! Amazing job!
Thanks Krystle for the great coaching. Butt back and fast/high elbows was the name of the game!
Have a great day!
Tuesday 1/17/17
Gym/Skill:
hand stand holds, kipping hspu
WOD- death by power cleans
11+8, 85lbs
Cycled/TnG through round 8. Then started feeling it in my quads for sure!
Great class Mike, thank you! Awesome job 430pmers!
Barbell ninja Juds!
GYM:
HSPUs to one ab mat + 10# plate, up to 3 in a row. Tried a few lipping and strict from one ab mat.
Box jumps
WOD: 10+9, 85#
Making those HSPUs look easy, and your form was on today!
Back squat- kept it light super tired today
WOD
11 +4 (90#)
16:30
>OPEN – got my first 30′ handstand walk!!
>WOD – 12+8
Thank you Mike!
Yay!!!!
Worked on handstands today & finally graduated from the red mat- was too nervous to do one without it!
WOD: 11+3 at 75#, definitely happy I picked the weight I did because I felt like it was just tough enough but definitely was able to move it initially, but around 9 is when it got tough. Thanks for the great coaching Mike!
GYM: Handstand and Box Jump practice
WOD: “Soft Hands”
11 + 9 ( 105#)
Thanks Mike!
9:30 class ( Gym /skill)
Death by power clean ( my 2nd time doing )
11+ 8 ( 135# )
My first time doing was back on 12/14/15 was 11+9 ( 115# ) so I’m very pleased looking at it from that angle.
Great class,thanks Mike !