Reminder that the gym will be closed this weekend due to the Olympic lifting seminar.
Today is a double strength day. Work your way down the strength rotation.
Cashout – Try a rope climb
If you have extra time, work on a “goat” (something you suck at).
Double Down!
Cleans x 5
75-85-90-95-100
Jerks x 5
70-75-85-90-95
Cashout: rope climb to the top. That’s high!
Fun morning, great sharing both bars with you Michelle! and you too Gab.
WUx3 (Subbed Pull-ups for Bar MU’s for second set)
Double Down
Push Jerks X5
95-95-105-115-125-95-95
Still need to make sure I open my knees a bit. Seemed to help on the last 95.
OHS x5
75-85-95-105-115
Great sharing the bar with you Michelle and Maria!
Attempt at L Rope Climb. Broke the L at the top so will need to redo, a No Rep!
Great work morning folks!
Your L rope climb was still pretty impressive.
WOW Gabe! Rope climbs without using legs are really tough! Good for you! Always so impressed with your core strength 🙂
Insane rope climb this morning! You gave me the motivation to try it out 😛
Mobility
WUx2
Double Down! (my favorite WOD 😀 )
Overhead Squat x5
35, 45, 55, 60, 65
Shoulder Press x5
65, 75, 85, 95, 100
Both feeling pretty heavy! Had to really fight for the last rep on shoulder press.
Worked on cleans at 65, 95, 75 for my ‘goat-work’. Thank you for the help Marie-Noelle 🙂
Cashout: Rope climb!
Good job today 6am crew!
I love Double Down Day too 😀
WU x 2
Clean
95×5
135×5
155×5
185×5 ( a few fails while working on form but did five successful ones at least)
205×5
Floor press
135×5
185×5
205×5
225×5
Great morning. Thanks Marie-No
wu x 2
Deadlifts x5
205-215-225-235-240 PR #5
Push Press x5
105-110-120-130-140-155
Focused on moving head out of the way to drive bar straight up.
Goat: Butterfly pullups. – Tired a wide grip and had a nice flow. Then tried a closer grip (hands just outside shoulders) had a good flow as well. Bar was aprox eye level with 7-8 reps.
Nice work on the butterfly pullups Trent. Go with the flow!
Congrats on your DL PR Trencho. 🙂
LOL I don’t know where Kevin got Trencho from but I love it
YAY! Love double strength day! 🙂
Mob WU x 3
Double Down WOD
Shoulder Press x 5
25-30-35-40-45
Front Squat x 5
25-30-35-40-45
Goat: Pull ups w/black band – should’ve tried those BEFORE the WOD, had no arm strength left, only got 3 completed.
Press x2
60-80-85-90-95-95-98-100-103-105
Situps x10
65-75-85-95 (PR!)
Tried the CrossFit Mom workout posted today.
3 rounds
3 rope climbs
200m Run
10 HPC (135#)
200m Run
9:48
Neat workout!
Nice PR on the weighted situps.
I need to try these weighted situps. They look pretty bad ass.
To bad it wasn’t Rx 😉
LOL
MOB
WUx3
Double Down
Cleans x 5
80-100-110-120-125
Jerks x 5
105-125-145-155-165(x4)
Since I’m not really allowed to do much for strength and today is a double strength day I tried a CF Mom WOD instead.
3 Rounds
3 “Mommy” Rope climbs (from sitting to standing)
200m ‘run’
10 Hang power cleans 55#
200m ‘run’
14:44
WU x 3
Floor Press X 5
98-115-155-175-185
Weighted Sit ups X 10
45-50-55-60
Mobility
WU x 3 (all three rounds of pullups with purple band)
Double Strength Day
Back Squats x 5
115-135-155-165-180 (10#PR)
Cleans x 5
85-115-120-95(dropped back to focus on technique)
800m Run
1.2k run (home)
Great coaching Marie-Noelle.
Congrats on your back squat PR! That’s awesome! And an extra little 1.2k run home? Nice work. Love seeing this progress you’re making 🙂
Thank you, Lora. Hard work pays off.
Mobility
WU x 3
Double Strength:
Push Press (1 arm, dumbbell)
20-25-25-30-30
Back Squat with barbell:
🙂
65-70-75-80-85
Thanks for the coaching, Marie-Noelle!
500m row: 2:00 exactly – first time with both arms in 12 weeks…and it was a 21 second PR!
WOOT WOOT! Congrats on rowing with TWO arms! That’s great. You will be going overhead with both arms in no time.
Fun day today!
Mobility
WOD: WU x 3 (“unofficial” butterfly pullups & regular situps…no samson stretch)
Time:3:58
Weighted Situps x 5 (because all the cool kids are doing them)
45 – 65 – 75 – 85 – 95
Shoulder Press x 5 (should have done these first…duh)
105 – 115 – 120 x 3 (wrist felt odd so stopped there).
Run 800m: 3:44
Da Ropes:
— Arms-Only Rope Climb
— Donkey Kong double-rope climb (to red tape)
Quickie Double Under Practice
–Focused only on rhythm, managed 3 in a row. Felt like I was not jumping high enough but was probably rope/hands coming up.
Fun!
Very fun day today!
Mob WU X 3
Front Squats up to #65
Deadlifts up to #135
Good times…stayed clear of the rope…I will get the courage one day to tempt it.
Strong momma!
Double Down!
Cleans x 5
75-85-90-95-100
OHS x 5
65-70-75-80 x3
Dear OHS, why were you so hard to get along with today? You may have one today’s fight, but not the battle.
you showed great determination today!
*won
Cleans are getting heavy, Michelle!
Wux3
Double strength
Strength 1 x5 dead lift
200-210-220-230-240-250
No more time
Rob Brydges
Mobility
WU
Double Down 🙂
Shoulder Press (x5)
45(10)-65-75-85-95(3)-90(5)
*felt heavy today 🙁
Nice sharing a bar with you, Heather and Julia.
Front Squat (x5)
95(10)-125-145-165-185
Great sharing a bar with you, Tim. I don’t get to see you very often.
wux3
Double Down
front squats x5
150-170-195-220-245(4)
deadlifts x5
225-245-280-315-350(3) 5# PR
great sharing the bar with you Chris and Marcel
That’s one big a$$ deadlift sir.
Yesssssir! Nice PR on your deadlift, Frankie. Congrats 🙂
Impressive numbers Frank!
Thanks guys!
mob wux3
double down
back squat hold 2 sec at the bottom
135 x5 155×5 175×5 195×5 205×5
clean
95×5 115×5 135×5 145×5 155×2
155 failed 2 155×2 160 x1 pr 5#
mob
wu
Double Down
Push Press
45-55-65-75-85
Back Squat
60-70-80-90-100
Run 800m – 3:49
Attempted rope climb – didn’t work out so well, but at least I tried a couple times
Nice time on your 800m run Sarah. Look out Chris!!!
Nice numbers in your strength and 800m. Your hard work is paying off.
Mobility
WU X 3
Split Jerks X 5
135-155-175-195(4)-195(3)
OHS X 5
45-65-95(f)-95(f)-75
Front Squat
5x 80-85-95-105-115 (reset)
Nice sharing the bar with you Alex and Nick! Nice meeting you both.
Cleans
5x 85-95-100-110-115 (pr)
Fun night at the gym 🙂
Congrats on your clean PR 🙂 Wish I could have seen it 🙁 I bet your form was spot on!
Nice to meet you too! Thanks for the tips!
mobility
Wux2
Clean & Jerks
135×3-195×3-195×3-195×3-195×3-195×3
Mobility + Wux3 (Pullups without band yay!)
Strength 1 : Front Squats x5
95-105-115-120-125
Strength 2 : Deadlifts x5
135-150-165-185-200-210
Felt good! Went up a bit over what I was supposed to on the deadlifts but they felt really good…
Bandless pullups!? That’s great Alexandre 🙂
WU x 2
Push press x 5
65-70-75-80-85
Back Squat x 5
110-125-130-140-150
Cash Out: Rope climb to the top. Scary part was coming back down.
mob wux3
back squat
110,120,125,135,145pr
Clean
85,90,100,105,110pr
rope climb made it to the top. 🙂
worked on making pullups more smooth for mulitiple reps without resetting.
Nice work on the rope climb & your squats were solid.
Craig you are progressing SO fast!! Incredible, great job!
With all of he good trainers around making sure you are doing it right it is hard not to.
WU x 3
Front Squat x 5
135 155 165 175 185
Deadlifts x 5
185 225 245 255 Stopped here back was feelin’ a little iffy.
Had to do an arms only rope climb to keep up to Chris & Jeff.
Arms only rope climbs impressed me big time. good work guys
wux3
Double Down
front squats x5
150-170-195-220-245(2) PR of 10#
deadlifts x5
225-245-280-225 – back was bothering me so I stopped
great sharing the bar with you Frankie and Marcel
rope climb – all arms!!!
mob
3xWU
push jerk x 5
95-115-135-145-155-135 (dropped down for form, lifting heels on dip)
OHS x 5
45-45-45-45-45 brutal on shoulder tonight for some reason.. each set separated by a few minutes of shoulder mobility to no avail.. attention needed here! lol..
love double down days except for jerks followed by OHS! lol..
Mob
Wux2
Wall balls 20 @6lbs, broken in 5.
Back squats
45,50,55,60,65,70,75
In between practice toes/bars (much harder today)
Power Cleans
45,50,55,60,65
Thanks for a great class Kevin & Joanna.
Special thanks to Jenn B for taking Aidan on 800m run he really did appreciate and so did I 🙂
Mob
Wu x 3
Push jerk 5 rm to 85#
ohs 5rm
35-45-55-65(3)-65(4)… Limiting factor always wrists…
Practiced attempting muscle ups… Long way to go but must start somewhere…
Thanks for excellent coaching M.-N.!
Mobility
WU x 3
Push jerk x 5
45-55-65-70-75
Last set was tuff.
OHS x5
15-20-25-30-35
Mobility
Wu x 3 (2 rds butterfly pull ups 10 un broken 3 rd strict very broken) thanks Kevin for the tips on the pull ups
Double strength
Clean and jerk
135-155-165-175-185
Thanks Jo for the tips.
*clean – get under the bar faster
*jerk- need to push butt back and keeps back on my heals and not lift them during dip
Cash out 800 m jog
Mobility
WU x 3
Double Strength:
Clean @ 5×50-55-60-65-70
Push Jerk @ 5×50-55-60 then worked on 65#, having to put the bar down after the first 3, then again after a few singles.
I was hoping to get up to 70# on the Push Jerk, because I would be one step closer to the weight that I had to use during the Open (75#) and I really want to be able to nail that one! It was my 1-rep WOD of awesomeness, back then. 😛 I’d like to get 5 out of it soon! LOL!
Oh well…it shows me that I need to be diligent and put in the work! It will come! 🙂
Thanks for the help with form tonight, Joanna!