Just did some strength tonight to do something. It’s been a while. And super sick yesterday.
Sumo Deadlifts
135×5
225×5
275×5
315×5
Patrick
Are these usually heavier than the regular deadlifts?
Kevin
They are, yes.
Patrick
Mobility
Practiced Press to Handstand progressions
WOD @ 75lbs: 10:28 (last June I got 7:40 with 65lbs)
Little disappointed with that time. My legs needed this WOD. They were telling me: “Christmas is over bitch! Time to go to work!”
Amanda
CFWU x2
Strength: Cleans
1x 65-75-85-95-110(f)-110(f)
Thanks for the help, Coach (and Patrick!)…even though I had a couple of fantastically graceful crashes, I’m feeling optimistic about my cleans. I just got a PR on them 2 days ago so I’m not disappointed with failing my attempt at a new one.
WOD:
5-10-15-20-15-10-5
Thrusters (45#)
Lunges
T = 9:06
Very happy with my workout. Thanks Gabrielle for your coaching.
And thanks coach for your two words of motivation before I started. 🙂 Hope you’re feeling better.
Gabrielle
That was a huge PR for you Amanda and I was so proud to be there to watch you go for it 🙂 I knew you could do it!
Ed K
WU
Strength Strict shoulder press x10 Rep max
45-65-95-105-115-130-135(pr)
WOD as prescribed
5:24
Marc H.
Amazing time Ed
Marco
WU x2
Strength
Over Head Squat
45-65-95pr-115pr-125pr-135 failed
WOD
8:26
Marc H.
Nice OHS # Marco
Elissa
WU x2
Strength
back Squat
65-75-80-95-145 (pr by 20!)
WOD
9:44
tough one! Joanna 50# ! wow.
Gabrielle
Warm up times 2
Strength OHS 5s
35-40-45-50-55 (I’m ready to add some weight and get a PR on this one – finally!)
WOD 5-10-15-20-15-10-5
Thrusters 45 lbs
lunges
Time 7:58 I like this WOD even though thrusters are not my favorite… yet! 🙂
Great job everyone – so impressed with you all!!! Happy New Year 😀
Gabrielle
Last time I did this WOD my time was 10:28 and I said I hated thrusters… So I guess I got a PR for time and a PR for graduating to thrusters not being my favorite 🙂 YAY for CF!
Amanda
Well I look forward to when I get to graduate to them just not being my favorite…I said I hated them a few times yesterday. Although I do hate them a little less now, but I’m not able to say that I don’t hate them yet. 😉
Nice PR Gab!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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WU x 2
Strength: Cleans x 3
75-85-95-105-115
WOD: 5-10-15-20-15-10-5
Thrusters (45#)
Lunges
Time: 7:25 PR: 1:09
Kinda liked this one!
CFWU x 2
Push press 5’s
115-135-155-175
WOD @ 65# 7:29 matched my previous time
WUx2
Push press
95X3 115×3 135X3 155×3 165X3
WOD
8:30 I think somewhere close to that?
WU x2
Push Jerk x1
80 90 105 115(F)
Wod @ 50#
9:21
Why more than prescribed weight?
50% – applies to all workouts
Started doing strength (OHS) but shoulders still hurting so did some shoulder mobility stuff instead and 2×30 L-sit
WOD @ 45
6:58
Tough on the legs and didn’t feel all that great after… really kills you when you have a bad cold! great job am crews!
WUx2
OHSx5
60-70-80-90(4)
WOD @ 65, 13m13s
WU x 2
Stength 5’s Push press
65 x 5
80 x 5
95 x 5
105 x 5
115 x 5
130 x 1…just to test the old PR
WOD
5-10-15-20-15-10-5
Thrusters 65#
lunges
Time 8:55 PR by 2:19!
Holy!! Nice PR!!
Thanks I was quite pleased!
WU X2
Strength – Shoulder Press x5
45-65-95-100-100-105(f) -form not right. Practice with 95# many reps with correct form.
WOD: “Safe Sex”
5-10-15-20-15-10-5
Thrusters 65#
Lunges
Time:8:52
Great job everyone!
Just did some strength tonight to do something. It’s been a while. And super sick yesterday.
Sumo Deadlifts
135×5
225×5
275×5
315×5
Are these usually heavier than the regular deadlifts?
They are, yes.
Mobility
Practiced Press to Handstand progressions
WOD @ 75lbs: 10:28 (last June I got 7:40 with 65lbs)
Little disappointed with that time. My legs needed this WOD. They were telling me: “Christmas is over bitch! Time to go to work!”
CFWU x2
Strength: Cleans
1x 65-75-85-95-110(f)-110(f)
Thanks for the help, Coach (and Patrick!)…even though I had a couple of fantastically graceful crashes, I’m feeling optimistic about my cleans. I just got a PR on them 2 days ago so I’m not disappointed with failing my attempt at a new one.
WOD:
5-10-15-20-15-10-5
Thrusters (45#)
Lunges
T = 9:06
Very happy with my workout. Thanks Gabrielle for your coaching.
And thanks coach for your two words of motivation before I started. 🙂 Hope you’re feeling better.
That was a huge PR for you Amanda and I was so proud to be there to watch you go for it 🙂 I knew you could do it!
WU
Strength Strict shoulder press x10 Rep max
45-65-95-105-115-130-135(pr)
WOD as prescribed
5:24
Amazing time Ed
WU x2
Strength
Over Head Squat
45-65-95pr-115pr-125pr-135 failed
WOD
8:26
Nice OHS # Marco
WU x2
Strength
back Squat
65-75-80-95-145 (pr by 20!)
WOD
9:44
tough one! Joanna 50# ! wow.
Warm up times 2
Strength OHS 5s
35-40-45-50-55 (I’m ready to add some weight and get a PR on this one – finally!)
WOD 5-10-15-20-15-10-5
Thrusters 45 lbs
lunges
Time 7:58 I like this WOD even though thrusters are not my favorite… yet! 🙂
Great job everyone – so impressed with you all!!! Happy New Year 😀
Last time I did this WOD my time was 10:28 and I said I hated thrusters… So I guess I got a PR for time and a PR for graduating to thrusters not being my favorite 🙂 YAY for CF!
Well I look forward to when I get to graduate to them just not being my favorite…I said I hated them a few times yesterday. Although I do hate them a little less now, but I’m not able to say that I don’t hate them yet. 😉
Nice PR Gab!