Rail Trailers at The Winter Classic at CrossFit 508
Warm Up and Mobility
Strength
Deadlift
5 x 2
Or
Oly
Snatch Drops 1 x 3
Snatch Balance 2 x 3.
OHS 3 x 2
“What do you want”
Death by Strict HSPUs
14 Minute Cap
(508) 989-1742
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OLY – worked up to 155#, felt I had more in the tank but really wanted to key in on PJ’s tips to get my butt back and knees out.
6+1 (1 ab mat)
Pretty happy with this one as I did 7+1 with two ab mats last time. Range of motion felt good. Really helped focusing on getting my head back on the down and through on the up.
Way to get after it 6 am. Thanks PJ!
I was in 5 am. No idea why I keep getting the times confused haha
It’s too early, brain doesn’t function
Deadlift (5 x 2): 250#, 265#, 280#, 290#, 300# (no reps)
“What do you want”: 11 + 9 (1 ab)
Thanks PJ for pointing out late rise of chest. Felt better once the chest wss coming up earlier.
HSPU felt great..until middle if 12..then not.
Good work 6 am. Thanks PJ.
Death by Strict HSPUs
14 Minute Cap
10:4 (12.5# dumbbell)
STR – Deadlifts!!!! 5 x 2 Got to 185# for the last two reps.
“What do you want”
9 + 7 (20# db)
That got heavy fast – Last time I got to 12 but I couldn’t do it today.
Great work by the All Stars and congrats to Brenda on completing her first WOD!
Thanks Coach PJ! Got us all a little curious about tomorrow’s fun…your smile was just too mischievous!
Gaff
OLY – worked up to #175 for the time allotted. Felt good.
WOD – 6+4 (then 5+3)
Great work 5am, thx PJ.
Enjoy the day.
Str- worked on the last percentage work and did:
65% x 5 115
75% x 6 130
85% x 3 145
75% x 4 130
65% x 5 115
WOD- wanted to beat my last one of 9+9 w one ab mat box HSPU but I got to 9+6 w box HSPU, no ab mat which I guess is still good! Great job 6AM, nice to be back with the All Stars!
Oh & nutrition challenge day 2!
Great work! Abmat free is a huge change! Great to have you back All Star! 🙂
Mobility this morning.
“What do you want” 6+5 did push-ups on knees.
I definitely need to give push-ups more l9ve, they disappear so quickly!
Great work 9:30! Thank Mike!
Looked great Sam, so happy your back!
Thanks Mike! I’m happy to be back! 🙂
Clean DL 5×2:
135, 135, 185, 225, 225#
WOD: 10+6
Nice job 930! Thanks Mike!
Looking solid Matty, get some rest kid!
STR – Deadlift – Kept it light today and worked on form.
What do you want – 6 + 6 (Box HSPU – 1 ab mat)
Did not do as well as last time (8 + 8) but today I focused on depth and really getting my head down to touch the mat. I was happy with that!
5am crushed it! Way to go everyone! Thank you PJ!! Have a great day!!
STR- deadlift 5×2, kept it light, worked up to 195#
“What do you want” 5+2
I have been doing HSPUs on my knees on the box, PJ convinced me to do them on my toes. I need to start building up strength for HSPU, glad he convinced me! Great job 6am!
Your stronger than you think!
Oly – Worked up to #135 – I’m starting feeling more confident on my OHS. I’ll try going little heavier next time.
WOD: 9+5 (Box HSPU – Knees)
Nice work 6am!
Thanks Pj.
Rest day for me. Will be in tomorrow for the benchmark WOD.
STR
Deadlift 5 x 2
2×125#
2×145#
2×185#
2×195#
2×200#
WOD: 9+7, 2 ab mats
Got 8+6 2 last time, 6+4 before
Tuesday 1/24/17
Mobility
WOD- death by strict pull-ups
12+6, 1ab mat
Went unbroken up until round 12
(Last time got 9+3)
Happy with that overall given my wrist is still quite sore. Next time I’ll make it through the 14!
Great class Sarah! Thank you! Awesome job 430pmers, love all the support everyone gives one another throughout the class!
Nutritional challenge day 2
Deadlift makeup
155
175
200
Wod: death by HSPU
5+
Missed the CFRT WOD today but watched Matt Chan’s video for a 2nd time and took notes. I was very pleased to find that his amino acid recommendations are all in my protein powder–also has greens supplements.
Did an at home WOD 5 x 20 push ups, sit ups, air squats. No points, just for my own benefit.
Tomorrow looks awfully fun!
OLY
Worked up to 185# on the OHS felt good first time in a long time going that heavy over head.. still need to build core/back strength up will make a big difference for sure. Thanks for all the cues and pointers Sarah.
WOD
Got 9+6
Ran out of gas on this one even after breaking up sets but was happy with the number for sure. Awesome class Sarah and way to get after it 4:30 everyone crushed it.
7PM PRs
>OLY – 175#
>WOD – 8+8
Thank you Sarah!
Well the snow changed my plans for today… our road hadn’t been touched yet when we woke up to go to the 5 🙁 so an extra rest day it is
Death by Strict Pushups
9 + 4
Great job 7:00 pm! Thanks Sarah!
I meant pull-ups!
Felt sooo good to lift something heavy! Deadlift 5×2, up to 215# if I did the math right…
Subbed hspu for regular push ups, from toes to ab mat & 10# plate. Finished 10+6.
Nice to visit the 7pm once in a while! Thanks Sarah.
Clean DL ( 135–135–185–185–225 ) Stretched with blue band on rig between sets
Have to work on the specific cues delivered by Mike and practice those WITH my straps to eventually reap the rewards on my “clean ” homework assignments
Death by ( strict ) HSPU side by side with Sir Matty
11+ 6
Went unbroken up to 8 then 5&4 & broke the rest up as see fit in round 12 I did singles up to 6 and the engine seized ,then I finished out with the 1 & 2 repper .
Note: First time I did this I got a 10+2 & bailed because of wrist pain
Second time I got an 8+8 ?? December 2016
Today Tuesday 1/24/17 = 11+6
Great class ,great jam ,great cues and advice from Mike, Thx!
Your a ninja Carl, great work my man!
STR- 105/125/145/165/185, I’ve been working on those ques to feel the pull in my hamstrings rather than my back.
WOD- 6+2 (2 abmats) These felt strong in the beginning but couldn’t maintain the strength, started over a few times after minute 6 but this was the first day on the wall so I feel pretty good about it!
Great job 6 pm, thank you, Coach Sarah!
Deadlifts: worked up to 205, focus on form
Death by hspu: 10 + 9
Knees on box
Day two on nutrition challenge. Feeling good