Happy Birthdays to Liz A and Mike V !! (Friday)
Warm Up and Mobility
Strength
Deadlift
50% x 8
60% x 4
70% x 2
80% x 1
90% x 1
101 – 105% + x 1
Or
Oly
Jerks
Push Press
3 x 5
Push Jerk
3 x 5
“Ice Man”
For Time
50/45 Calorie Row
50 x T2B
50 x Wall Balls 20/14
Str: Deadlift (225# new 1RM)
WOD: 8:53 (12# and candlesticks instead of T2B)
Thanks to PJ for a good start to the week.
Awesome! You owe us a bell ringing 🙂
STR: first heavy in awhile – stopped at 185#
IceMan: 8:52 (36 cal, candlesticks, 8#)
If you listen to the coach and go for the stimulus, it really isn’t as horrible as it sounds 🙂
Thank you to the 4 guys that finally arrived to WOD. No idaa what Coach Pj would have planned for a 1 on 1 😉
Good way to start a rainy Monday. Thanks Coach Pj!
STR – worked on form – my back was not feeling a new 1 rep max today!
Iceman – 7:33 (K290, 12#)
Awesome tips from coach PJ today – especially “doing” something when you rest to ensure you are taking the same amount of time each break. Definitely helped with this one!
Great job 5am!!
Monday 3/27/17
STR: 235# DL, 10# PR! Haven’t PRd anything else this cycle, so this felt good!
WOD: 10:00
45 cal row
40 T2B
14# WB
Great work Katie!!!
OG redo on 17.5
Shaved off a minute of my previous time .
Went with the 15-10-10 dub regime was going good until heart rate fatigue tail end round started to creep in on my dubs .
All in all I need lots more practice on dubs but feel accomplished doing a total of 700 Friday & today . I went into my second attempt with the thought of a good workout and a serious dub practice session with the thought of relaxing at the forefront . I gave it my best .
Thanks Phil, Mike V for the dual attention & thanks Matt n Lucy for the cheers of support !
Str: 35# PR! Went from 170 to 205#
Wod: 10:21 (k290, 12#) those K290 took me forever but mostly because my grip kept slipping until I took off my natural grips and then I was able to hold on. Was a fun class, thanks Gaff & nice job 4:30 peeps!
Crushed it tonight Sam!
Cardio slowly coming back…slowly…
Strength – 475 – 1 Rep
WOD – 9:15 – Knees to 90
Felt great to lift heavy yesterday. Worked up to 250#, my last max is 265#. Might’ve had one more lift in me but with spotty attendance and not much deadlifting the last few months, I figured I’ll take the 250# for the cycle and work my way back up.
Definitely a good grind of a wod – 40 cal row, 50 K2F, 50 WB@8#. Row felt pretty good, kept a steady pace. Tried to keep K2F at sets of 5 but they got smaller towards the end. Wall balls… Are just wall balls! Tried to keep sets of 10-ish give or take, but those sets got smaller towards the end, too. About 11 and a half minutes.
Thanks Chris!