Happy Birthday Harry! (Thursday)
Warm Up and Mobility
Gymnastics/ Skill
3 RNFT
Pull Up Practice
Box Jump Practice
Open Prep
EMOM 5
3 – 6 Muscle Ups + 6 – 12 Pistols
Strength
Back Squat
5 x 2
“Noah and Allie”
For Time
40 x OH Lunges (Alt) 95/65
20 x Sit Ups
30 x C2B Pull Ups
20 x Sit Ups
20 x Thrusters
20 x Sit Ups
10 x Bar Muscle Ups
Mobility
“Noah and Allie”
12:15ish? (55#, 6 BMU attempts)
Lunges and thrusters unbroken, not so much on the c2b. Took my time on the BMU attempts, got some good pulls but none were successful. Good work 5am, thanks pj
Did some Mob on the hammys and lower back as both were lit up this morning..thanks for the new stretch PJ really did the trick.
WOD
Got 9:30 w/ 75#
Perfect weight to keep moving, arms were dead by the time I got to the BMU so got 1 then did BMU attempts to keep the heart rate stimulated. Great class today PJ and way to work 5am great energy for sure everyone crushed it.
For Time: 10:42
The lunges were the worst. I need to practice this soo I am able to go all the way down to the floor with my knee.
40 x OH Lunges 25#
15 x Sit Ups
30 x Ring Rows
15x Sit Ups
20 x Thrusters
15x Sit Ups
10 x Hard RR then 10 muscle ups on bench
Mobility
“Noah & Allie” 10:16
40 squats/RR/35#/RR with bench dips
When I looked at this last night I thought 20 minutes of work. I figured we wouldn’t get that long so I would be dropping numbers…nope. Lunges are out for now but as PJ said “you can never do too many squats” OK – just had to keep moving. By the time I got to thrusters I had to break them into 10/5/5. Just couldn’t do more than that.
Great work by ALL the Stars! Way to keep moving and getting stronger.
Thanks Coach PJ! Love the whiteboard chats…never know what we will hear/say. 🙂
“Noah and Allie” 8:52
used 45#- lunges were unbroken, thrusters, broke up into two sets of 10
jumping pull-ups and jumping c2b
Great job 5am!
Dropped in on my old CFF morning crew.
Warm-up – learned some new line drill move – really got the heart pumping
Str – 4 x 12 bench press; I haven’t done bench since being at CFRT. 35, 45, 50, 55 – 12 is a lot of reps
WOD – Open 16.1 – 9 + ~15ft
Opted for scaled masters
20 min amrap
25ft unweighted lunges
8 burpees
25 ft unweighted lunges
8 jumping pull-ups
That one really broke a sweat 🙂
STR – Back Squat – Worked with the marvelous Anna this morning – did 155# – then realized that it was my old 1 rep max – so I am excited to retest!
Noah & Allie
10:21 – 45#, RR, RR + dips
Slow and steady on the lunges – Yikes my legs were burning! Back to ring rows to try and gain some strength.
5am crushed this one! Thank you PJ!! Have a great day!!
Friday 1/27/17
GYM/Skill: practiced C2B
WOD:
40 x OHS Lunges 55#
20 x sit-ups
30 x kipping pull-ups
20 x sit-ups
20 x thrusters
20 x sit-ups
10 x C2B
STR 5×2 at 225, hip flexors felt real tight so didn’t wanna go crazy on these. Felt good with depth. 4th and 5th set felt good once I opened up.
WOD
10:53
75#
C2B surprised me today. Kip was there, gotta work grip strength and endurance
BMU attempts – finally hit a BMU on 10th attempt. Just couldn’t turn over for the first 9
Way to work 430. Thanks Sarah!
200 air squats for time at home tonight. 11:48. Underestimated as usual, legs are burning! Mobility next on the list. Happy weekend all.
Mobility to me, trying to get my body in good working condition again…
“Noah & Allie” – 10:43
40 Back rack squats 35#
20 Sit ups
20 Push-ups
20 Sit ups
20 Wall balls 8#
20 Sit ups
10 Burpees
Thanks Sarah for working with me to figure out how to work this one! Great work 9:30!
Gym- worked on big kip and double unders. Really need to buy and try a different rope. Consistently getting 8 to 12 reps.
Wod- 9:44
Getting back to weighted lunges. Knee has been handling it well. Yay!
Sit ups were nice and steady.
Struggling lately with ring rows. Not sure what’s up.
Overall this WOD looked worse on paper. Sets felt reasonable but challenging. Was able to work through all but RR at even pace from start to finish.
WOD – 8:19 (DBs 15#, Pull-ups, C2B)
I graduated to 2 DBs! Progress! Thanks Sarah! Great job 6:30!
Friday 1/27/17
Strength Back Squat
105lbs x10
125lbs x2
135lbs x2
145lbs x2
160lbs x2
WOD: got 9:57
40 OH lunges at 45lb
20 sit-ups
30 RR
20 sit-ups
20 thrusters at 45lb
20 sit-ups
10 kipping pull-ups
Humongooooooo class , great job 430pmers! Thanks Sarah, loved the class!
For time: 40 OH lunges 20 sit ups 30 RR 20sit ups 20 thrusters 20 sit ups 10 hard RR + 10 dips on the bench. 11:35. 😘😘
Strength: 105×2, 105×2, 125×2, 135×2, 145×2
WOD: 10:39 (45#, RR) I started with my hands way too wide and continued that way for 30ush reps then Sarah had my move my hands in & jeeze so much better! Thanks Sarah! Nice job 4:30!
Nutrition challenge
My travel day has been busy and interesting. I actually didn’t do too bad with maintaining eating well, though I did have a cheat meal.
I did not manage to get in a workout today. I will definitely get that in tomorrow. Today’s WOD looked like a good one!
Day of 4 nutritional challenge
Strength: backsquat
105,125,145,165
Wod: 45# for OHS lunges and thrusters
Time: 9:45
Rest day
STR: Back squats: 1/17/17 make up
#75 X 8
#85 X 6
#100 X 5
#85 X 5
#75 X 7
WOD: 10:05- Used #45 for OHS-I think I went heavier than I anticipated,
broke form a few times. #55 for thrusters was perfect weight.
Will listen to PJ next time. As always 0500 am kicked butt,
thanks PJ!
PS: Late post.