Happy Birthday Rebecca H!! (Saturday)
Warm Up and Mobility
Gymnastics/ Skill
3 RNFT
T2B Practice
Box Jump Practice
Open Prep
EMOM 5
5 x Strict T2B + 3 × High Box Jump
Strength
Front Squat
5 x 2
“Summer”
AMRAP 12
10 x T2B
15 x Burpees
20 x Box Jumps 24/20
Strength: up to 165#
WOD: 3+43 (K2E, 20″)
Thanks, PJ. Happy Monday, everybody.
Front Squat (5 x 2): 170#, 180#, 190#, 200#, 210#
“Summer”: 5 + 20 (5, 15, 20)
Thanks PJ for dialing us in. Nice work 6am.
AMRAP 12
8 x Toe to waist
10 x Burpees
20 x Plate Jumps
“Summer” 5 -3
Still hard trying to get back into swing again after one month off of being sick.
Thanks PJ’s you always have say the right thing to me and I SO appreciate
it.
Mobility needed this morning
“Summer” 5 + 3
5 K2F
10 Burpees
15 Plate step ups
What a way to start a week but it’s all good. Feels good to be able to do K2F and not candlesticks.
Great work All Stars!
Thanks Coach PJ!
STR – Front Squat – lower back was really tight this morning – just did a few squats.
Summer – 4 + 2 (K2C, Box Step Ups)
My legs did not want to go this morning and I wanted to keep moving so I just did step ups. Burpees felt like crap – all I could think about were my “before a challenge” weekend cheats not doing me any favors. On a high note, my kip felt good with the K2C!
5am crushed it! Thank you PJ for the great coaching!!
Have a great day!
Day one of nutrition challenge.
STR – 5×2 85# up to 120#
Getting back to my numbers from before my knee issues. Felt good, but not ready to 1RM yet.
WOD 3+12
Quick with the K2C, but slow slow slow on the burpees and step ups. A rough morning for me energy-wise.
Setting goals for the nutrition challenge.
3 days a week with all favorable foods (2 points)
3 days a week with some unfavorable foods (1 points)
1 day a week with non-approved foods in moderation (0 points)
Try 1 new recipe per week.
Minimum of 4 WODs per week.
Open prep EMOM5:
5 ST2B + 3 BJ (30-42″)
WOD: 3+31
Nice job 930! Thanks Mike!
Gymnastics:
Worked on T2B.
Summer”
AMRAP 12
5 x T2B – Felt good on the 1st and 2nd round. 3rd and 4th round I felt my legs very heavy.
15 x Burpees –
20 x Box Jumps 24/20
4+8
Good job 6am.
Thanks Pj!
Open Prep EMOM 5
5 Strict T2B & 5 High box jumps
Did 3 strict T2B as to not smoke out for WOD & the 5 box jumps worked up to 30″ + 1 45# wheel for last 3 sets
WOD = 4 + 33
First 2 rounds were unbroken on C2B & others were 5 & 5
The box jumps were mostly all rebounding with a taking a sec pause breath at the top
I had 4 No rep box jumps 2 were one foot miss off & other 2 didn’t open up before I jumped back .
Great 9:30 ! Thanks Philly ,I always like the out loud time announcements during a WOD
Note to self : I meant T2B not C2B and my two no reps on the box jumps were for loosing balance and falling back NOT jumping back without opening it was caused by a 1/2 ass jump .
Strength: worked up to 325 for 2
Distance: 4 + 14
Tough one today especially with tired shoulders. Nice work 9:30. Great coaching Philly.
Sorry, Sumahhhhh
STR-started at 45 and worked my way by 5’s to 80#, pretty stoked with that and how I felt.
WOD-K-2-90 were good for getting the kip swing but apparently I forgot to meet the 90 at some point! SMH! Thanks, Pj!
A very sweaty 4 + 14.
Great work 5am!
Strength- 85, 95, 105, 115, 125- front squats felt great today
“summer” 4 rounds
5 T2B- need to start working on these and doing them in WODs
15 burpees
20 box jumps
Thanks Gaff for the help during the WOD on the T2B, definitely helped! Great job 4:30
Great work this afternoon Jess. You had some good t2b reps in the WOD, stick with it!
7PM PRs
>WOD – 4+18
Thank you PJ!
Wod 3+27
Day 1 Nutritional Challenge
Strength: front squats felt good tonight! Jess and I partnered up and did 85-95-105-115-125
WOD: 4 rounds, this one kicked my butt! Thanks for the great class Gaff!
Nutrition challenge day 1!!
Monday 1/23/17
Strength Front Squats
Kept the weight lighter because I haven’t squatted in awhile and my wrists are sore from yesterday’s Comp:
85×5
95×4
105×4
115×3
125×2
WOD
10 knees > 90
15 burpees
20 box jumps
Got 3+27
Awesome class Gaff, thank you as always for the push! Nice work 430pmers!
Great work Judy, kept yourself moving!
Strength: front squats felt good today! 85-95-105-115-125.
WOD: 4 rounds, this one kicked my butt! Thanks for the great class Gaff!
Front Squats looked real solid today Sam!
Worked front squats for the first time in forever, 5×2, kept relatively light. Felt great to get them done.
Modified the crap out of the wod, working around a few broken parts. 10 ring rows, 10 squat jumps, and 15 step ups. Finished 4+26. And mom came! Thanks PJ. Challenge day 1 almost done.
Nutritional challenge day 1
LovOmg this feeling of being held accountable on what I eat! I definitely needed this!
Front squat make up percentage work.
100#
115#
130#
Amrap 12
Completed 4+18 and successfully did not pee myself each round of box jumps! Haha
WOD 5 + 1
5 T2B
10 Jump Squats
10 Knuckle Pushups
20 Box Jumps 24″
Great job 7:00 pm! Thanks Pj!
STR: made for 1/11/17
WOD: 4+20, K290 x5
Burress X 10 and box jumps X15(10 jumps ans 5 steps). Graduating from plates to box. Good night everyone.
STR: Front squat 5×2
WOD: 4+8 (10 k290, 15 burpees, 20 box jumps)
Great job 7 pm, thank you, Coach PJ!