The Three Annas!!
Warm Up and Mobility
Nutritional Challenge Benchmark Workout
“I’m a Bird”
For Time
21-15-9
Calorie Row
Burpees
KB Swings 70/53
*10 Minute Cap*
Rest 5 minutes
8 Minutes to Establish
1 RM Power Clean
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“I’m a bird”
122 reps
So close to finishing…. I WILL finish for the retest! Row crushed me… good work 5am, thanks pj
Great work Liv. You will definitely finish the next time and 145# on clean will happen too.
I’m a Bird: 7:24
255# power clean
This was a lung burner for sure. Great work 5 am.
Finished at 9:40 and then couldn’t move for a bit. 95# power clean. Looking forward to that number going up for the retest!
WOD: 7:49 (15-12-9) 35# KB & 100# power clean. This one had me breathing heavy for sure, but I think I should have stuck to the regular rep scheme.
Day 3 of the nutrition challenge!
WOD- 7:50 (15-12-9) 44# KB. Stimulus was definitely achieved, but I think I should have done 21-15-9.
150# power clean- Thanks Matt B for the tips! I was able to get 145# and then 150# after you corrected my form!
Great job by everyone at 6am today-killed it!
10 min cap 15: 12: 9:
Calorie Row
Burpees
KB Swings 7
WOD: 86 reps, did not finish in time (15-12-9) 22# KB & 85# power clean.
This was a bad one for me after being out for a month. Thanks to all of yo who kept me going.
Finished 15, 12 and only 5 of the 9 calorie row
“I’m a Bird” – 9:58 (26#)
I waffled back and forth on the rep schemes and decided to go for the 21-15-9 as both my row and burpees needed work. Used the 26# KB as I knew I could go unbroken even if a bit tired. Finished on the last 3-2-1 š
Needed more than the 5 minutes rest before picking up the barbell. Having not done any warm-up on the bar, I got to 95#, but failed miserably on multiple attempts of 100#.
Biggest 6am class evuh! New and old stars.
Kudos to Coach Pj for keeping everyone on point and safe; he favorably survived what he called a Dave Castro moment. Talk about open prep š
“I’m a bird”
I’m a plane…I’m superman…I just HAD to say it! š
9:00 even @ 21 15 9 22# KB (purple one)
90# clean
Seriously lost sleep over how I was going to get 21 15 9 – doing some crazy math to see if I could make it in 10 minutes. I knew I couldn’t and appreciated the option so that I could finish and then beat the crap out of this time in 5 weeks.
Also really wanted a PR on the cleans but didn’t realize how smoked my arms would be after the WOD. I wanted 100# but I couldn’t get past 90 – failed a few times at 95# and came so close on the last one.
Kudos to Coach PJ – Amazing job dealing with the biggest class on a less than usual day! Dividing, conquering, doing the math and keeping us safe – WOO HOO! You earned your PHD in Organization!
Great work to ALL the Stars – Way to get over the Hump!
Nice job on that 21-15-9! Must be magic in that purple bell š
Oops! Sorry about that – I did the 15-12-9 rep scheme…not 21-15-9. I wish I could do the full scheme in 9 minutes…someday
I got it right on Triib.
WOD: 9:03 (44# KB)
145# power clean.
This workout was a lung burner, but fun!
WOD: “I’m a Bird”
8:05
Power Clean: 175#
Way to WORK 9:30!
Thanks Mike for the constant tweaking of my form. The strength gets better as the form improves.
Iām a Bird –
7:50 – 15-12-9, 44# KB
135# – Power Clean – 10# PR!!
5am did an amazing job with this one! Susan my partner and judge crushed it! I could hear Anna cheering!! It was really great!
Excited to retest this one once I lose a couple of pounds! Burpees are the first place I can tell I put on weight!!
Thanks PJ!! The PRs don’t happen without you!!
“I’m a bird” 10:00 capped with 4 kbswings to go. 15-12-9 35#kb
145# clean. Went for 155# after the WOD and made 1 rep. Looks like a surprise pr for me!
Nice work 9:30! Thanks Mike!
WOD – 8:51
My strategy worked for me!
1 pull 1 cal. =21,15,9
Burpees
10+8+3=21
5+5+5=15
9
KB #70
10+6+5=21
10+5=15
9
205# Power Clean ā
****20#PR*****
Good Job 6am!
Thanks Pj!
“I’m a bird ” ( my name is so I guess I am )
9:42
15 12,9 25# kb
Power clean 70#
Nice big 430 class
Thanks coach gaff
“I’m a bird ” ( my name is so I guess I am )
9:42
15 12,9 25# kb
2nd to last swing the kettle bell almost took me down lol
Power clean 70#
Nice big 430 class
Thanks coach gaff
WOD: 9:36 (21, 15, 9)
44# KB
125# PC
Wednesday 1/25/17
WOD- nutrition challenge
“If you’re a bird, I’m a bird”… I love the whole quote, and love this movie to pieces.
Did 15-12-9
cal row, burpees, KB swings 26lbs
Got 7:43
Rest 5 minutes.
Then 8 minutes to establish 1RM power clean:
Got 140, 3lb PR.
Wrists still feeling off, close to 145….next time!
Thanks Steph for judging me! Thank you Gaff for the coaching and direction! Everyone at 430, great job!
OMG – now I know it!!
Awesome work start to finish! PCs looked good!
WOD- -15,12, 9
35# KB
95# PC
Thank you, Rebecca for your help (OMG-how do I reset the row setting?! LOL) and support!
Thanks Pj and 5am’ers! Great work!!!
Um…9:02. Tired.
9:46 having a slow day due to a stuffy nose but did manage to PR cleans at 95#. Loved 6 pm class! Thanks Koach k Amanda and rjae for the encouragement
I almost finished the wod, it was only 8 kb to finish … maybe next time. But I’m happy with my 95 # Power Clean!
“I’m a bird”: 7:03 (53#)
Power Clean 1RM: 195#
Thanks Krystle, awesome class! Great push everyone. Inspiring effort Amanda!
I almost finished the wod,it was only 8 kb to finish … maybe next time. But I’m happy with my 95 # Power Clean!!!
Nutritional challenge Day 3
Took part in the 4:30 today! Enjoyed being partners again with Judy!
Wod: 6:55 15-12-9
Power Clean 1rm: 105
Took me several tries but did a good one on the last attempt! I don’t think I was being aggressive enough.
“I am a bird”: caped @121 reps. 21-15-9 w/ #35KB
#95 PC 1RM (10#PR).
Was able to get through the first two, 3rd one- I accomplished 9 calories and 4 burpees.Good night to all!
WOD: 7:50
C+J: 195#
Hoping next time around I can control breathing better and slow burpees down a tad to get all the KB swings unbroken.
Nice job 930! Thanks Mike!
Power clean not C+J haha wow
Burpees are so fast!
Oh how I missed the rower
15:12:9! – 26# bell
Power clean 100#
Spicy fun little WOD
WOD
Got 7:27 with Russian KBs still avoiding extra strain on the back by going overhead but making progress for sure.
Worked up to 235# more in the tank for sure legs were shot from the row.
Great class today PJ and way to work 5am awesome energy for sure
7:38
21-15-9
Calorie Row
Jump Squats
Pushups
Russian KB Swings 44#
Great job 7:00 pm! Thanks for judging and pushing me Gus! Thanks Krystle!
Forgot 1 RM DB Power Clean 90#
WOD = 8:29 Surprise lil smoke show pain in ass this 21-15 – 9 was with the 70# ! I was gassed !
Max Pwr clean 195#
All I’m saying is I can’t wait to keep practicing !
Great job everyone & a super soild 4:30 turn out!
Way to push, Carl – you DEF emptied your tank.
7 PM PRs
>WOD – 8:35
1RM Pwr Clean – 230#
Awesome WOD, awesome people! It felt like a fiesta!
Thank you Krystle!
Yikes this wod was everything I thought it’d be! 15-12-9, 9:18. Russian swings @ 35#. Hit 125# on the power cleans, failed 130 a few times. Happy just to hit my max.
Nice work 7! Thanks Krystle!
WOD: 9:58
Reduced burpees by 3 reps per round. Full rounds for other movements.
35# KB
Power clean @ 135#
20# PR
I feel like I could do more but need to work on form to unlock the potential. Got 5 weeks…
Got the movie! (With help from Anna’s full quote. Thanks!)
7:04 (15-12-9 #62)
The row was the speed bump on this one
PC – #175 way more in me but struggled post wod
8:07 (15-12-9, 35 lb kb)
I think I chose the right rep scheme for this one.
Power Clean- 110#
Great job 4:30, thank you, Coach Gaff!
Great work Christina!