OH, and congrats Mike. Your performance on Friday night was just amazing to watch…we could tell you had to go to a dark place to get those last reps in. Stellar job!
Behind the Neck Jerks
45-65 my shoulders screamed so I stopped and did some much needed mobility.
Hang on the bar for 2mins…LOL! 4 seconds in I was like wtf?!
Thanks Blake for your awesomeness, I now figured out why your name comes up when I type “awesome” in FB…It’s your mad coaching skills that made that happen! 😉
Happy as last year I had 8 reps. Note to self – be well hydrated, rested, and eat well the week before. Things to work on = proper form (lock out and stay tight), keep moving.
Thank you Steph for judging and also for the encouragement. You are fabulous 🙂
Mob. and WUx2 plus 25 birthday burpees for Kristen!!
Back Squats
5 x #45, 5 x #85, #95, #105, #105, #105, #105
Great sharing the bar with Natacha, Bob and Matt today!!
Behind the neck jerks
#45-65-85-95-105, 110
Cashout: Bar hang
60 sec, then 10 sec, then 13 sec
Thanks Mario!! Great class everyone!! Welcome Sarah!!
Helen
Is there ply class tonight. I went to register for 7 but no one else is regustered:(
Amanda
OLY? No not on Mondays.. There should still be people in regular classes tonight though, get in 🙂
Baukje
Back Squat x 5
2-3 reps warm up (45# x 5 – 65# x 5 – 85# x5)
5 x 5 @ 75% (95# based in 130# 1RM)
Behind the Neck Jerks
45# bar x a lot of reps for practicing technique
50# x 6 practicing technique (pop hips on the way up!)
55# x 3 – 60# x 1 – 65# x 1 – 70# x 1 (ran out of time, but happy with what I did)
Cashout: 2 min Hanging Out at the Bar
1 min + 40 seconds (was going for 45s on the second hang, but my hands hurt and let go!)
Back squat 5×125# felt heavy today
Need to work on getting out of the bottom faster
BTN Jerk. Worked to 85#
Need to shorten my dip so I don’t lean then land forward.
2min hanging from bar- did with knee tuck. Got about 1:40 total. It’s hard to let go the bar even when you want to!
Thanks for the great class Kevin. Was looking forward to this all day
Heidi
WU x 1 + 25 B Day burpees for Kristan. 🙂
Back is acting up a bit 🙁 so skipped the back squats in favor of stretching glutes & hammies.
BtN Jerks: 55-65-70-80-95
2 min bar hang. I dropped off so many times, I couldn’t keep track. I think i had 1 minute (+/-) accumulated.
Love today’s pic. The determination in everyone’s faces is intense.
mob wux2
25 B burpees
back squat
135×5 155×5 195×5 185×15 185×5 185×5
behind the neck Jerk
45×5 65×3 95×3 115×2 125×1
cash out in 2 min
knee tuck
time 1:20
Tina W
Back Squat
2 or 3 sets to build to 75%
25-35-45#
5 x45#
WOD
behind the neck jerks
build to heavy single
# 35-45-50-55-60-65-70-75
cashout in 2 minutes
knee tuck
time : 24 very broken seconds lol
Cara
Back Squats
5×5 @ 75%
95-135-155#x5 then 165# 5×5
Thanks for sharing the bar Tom!
Behind the Neck Jerks
Build up to a heavy single
opted to scale to regular split jerks with just the bar because of my shoulder and worked on technique
Cash out: accumulate as much time in a hang as possible in 2 minutes…was dropping every 20-30 seconds…need to be doing this A LOT more, huge weakness.
Please cancel my 6 am. Thanks.
Got it.
missed you 🙂
Sorry for the late notice please cancel my class. Thanks
Got it too!
missed you too 🙂
What a great picture!
Mobility
WU x 2
25 Birthday Burpees
Back Squat x 5 (75%)
135-135-155-155-155-155-155
Behind the Neck Jerks
45×5
65×5
95×3
115×2
125×1
135×1
Hanging on the bar for 2 mins (4 x 5 seconds rest)
Amazing Mike!!! Keep it up.
25 Birthday Burpees
Back Squat x 5 (75%)
135-165-185-185-185-185-185
Behind the Neck Jerks
45×5
95×3
135×2
165×2
185×2
Hanging on the bar for 2 mins
Time = 2 mins
Message for Steph L…..if I can get to the end of the open gym will you judge me to redo the OHS for 15.2
Worst case scenario, I could judge, I’ll be there as well but not coaching the class.
ok thx
It was a lonely 7AM-er…
Back Squat 5 x 5 @ 205#
BTN Push Jerks up to 185#. I think I could have went a little heavier but my back was starting to feel a little “off”.
Thanks for the Coaching Mario! You really made it feel like I was your main priority!
The Trooper
Mike that is awesome!!! Way to go!
Awesome picture! So proud of all our CFM peeps, but just want to say “Way to go Mike” Whoot Whoot 🙂
Back Squat x 5 (75%)
95-135-155-165-165-165-165-165
Behind the Neck Jerks
95×5
135×3
155×1
175xF
Hanging Knee Tuck for 2 mins
Time = 2 mins
Mobility
WU x 2
25 Birthday Burpees for Kristen!
Back Squat x 5 (75%)
Warm-up 35×5
5 sets of 5 @ 75# (with the birthday girl Kristen)
Behind the Neck Jerks
35×5
45, 55, 60, 60, 70 (thanks for sharing the bar Heidi and Erika)
Hanging on the bar for 2 mins (1min, 30sec, 5sec)
Welcome to CFM Sara! Lots of new members at 6AM. Love it! 🙂
OH, and congrats Mike. Your performance on Friday night was just amazing to watch…we could tell you had to go to a dark place to get those last reps in. Stellar job!
Back Squats x5
185-225-245-245-245-245-245
BtN Split Jerks x1
135-185-205-225-240 (PR)
2 min bar hold
(1:30ish was in a tuck position)
Mobility
WU x 2
Back Squat x 5
135#
Behind the Neck Jerks
45-65 (shoulders are tight, did mobility instead)
Hanging on the bar for 2 mins with knees tucked, unbroken, ouchie hands lol
Fun class Blake!
WUx2
25 Bday burpees
Back Squats x5
135-155-195-195-195-195-195
BtN Split Jerks x1
45-65-95-115-125-135
2 min bar hold
(1:45 was in a tuck position)
Great work 6AM peeps!
Mob and WU X2
Fun WU with Blake!
Back Squat x 5
120#
Behind the Neck Jerks
45-65 my shoulders screamed so I stopped and did some much needed mobility.
Hang on the bar for 2mins…LOL! 4 seconds in I was like wtf?!
Thanks Blake for your awesomeness, I now figured out why your name comes up when I type “awesome” in FB…It’s your mad coaching skills that made that happen! 😉
Please cancel my 4:00
Steph didn’t see this in time: 50 burpees 😉
;p
Mob + Wup x 1 + Wup for 15.2
WOD: 15.2
Rxd = 21 reps.
Happy as last year I had 8 reps. Note to self – be well hydrated, rested, and eat well the week before. Things to work on = proper form (lock out and stay tight), keep moving.
Thank you Steph for judging and also for the encouragement. You are fabulous 🙂
Mob
WU x2
Redid 15.2 at Rx weight
Thx Steph for judging!
Group Mob
Back Squat
Wu 35#-55#
5 x5 @ 115#
Behind the Neck Jerks
55#-65-75-85-85-85
Cashout:
Hanging from Bar 2 mins
Mob. and WUx2 plus 25 birthday burpees for Kristen!!
Back Squats
5 x #45, 5 x #85, #95, #105, #105, #105, #105
Great sharing the bar with Natacha, Bob and Matt today!!
Behind the neck jerks
#45-65-85-95-105, 110
Cashout: Bar hang
60 sec, then 10 sec, then 13 sec
Thanks Mario!! Great class everyone!! Welcome Sarah!!
Is there ply class tonight. I went to register for 7 but no one else is regustered:(
OLY? No not on Mondays.. There should still be people in regular classes tonight though, get in 🙂
Back Squat x 5
2-3 reps warm up (45# x 5 – 65# x 5 – 85# x5)
5 x 5 @ 75% (95# based in 130# 1RM)
Behind the Neck Jerks
45# bar x a lot of reps for practicing technique
50# x 6 practicing technique (pop hips on the way up!)
55# x 3 – 60# x 1 – 65# x 1 – 70# x 1 (ran out of time, but happy with what I did)
Cashout: 2 min Hanging Out at the Bar
1 min + 40 seconds (was going for 45s on the second hang, but my hands hurt and let go!)
Fun little game of basketball
Back squat 5×125# felt heavy today
Need to work on getting out of the bottom faster
BTN Jerk. Worked to 85#
Need to shorten my dip so I don’t lean then land forward.
2min hanging from bar- did with knee tuck. Got about 1:40 total. It’s hard to let go the bar even when you want to!
Thanks for the great class Kevin. Was looking forward to this all day
WU x 1 + 25 B Day burpees for Kristan. 🙂
Back is acting up a bit 🙁 so skipped the back squats in favor of stretching glutes & hammies.
BtN Jerks: 55-65-70-80-95
2 min bar hang. I dropped off so many times, I couldn’t keep track. I think i had 1 minute (+/-) accumulated.
Love today’s pic. The determination in everyone’s faces is intense.
Do it again – you have until 9pm!
Back Squats 5 X 5 @ 305#
BTN Split Jerks X 1 135-155-175-195-205-210
Thanks for the class Steph!!
– Mob
– WUx2 (6 consecutive strict pull ups = PR 😀 )
– Group mob
Back squat x5…
95-135-175x5x5
Behind the neck jerk:
45×5-95×3-115×2-125×2-125x1x3 (thanks for the landing tip Chantal, it helped!)
– Hung out with Tom for 2 minutes
Great job on the strict pull ups!
New stretch in group wod
“Fun” warmup game
75% Back squats with Ang
115-125- then 5r x 4s @ 145#
Still need to work on where my feet are.
And knees up hanging from the bar 1:45 when my hands actually released on their own
mob wux2
25 B burpees
back squat
135×5 155×5 195×5 185×15 185×5 185×5
behind the neck Jerk
45×5 65×3 95×3 115×2 125×1
cash out in 2 min
knee tuck
time 1:20
Back Squat
2 or 3 sets to build to 75%
25-35-45#
5 x45#
WOD
behind the neck jerks
build to heavy single
# 35-45-50-55-60-65-70-75
cashout in 2 minutes
knee tuck
time : 24 very broken seconds lol
Back Squats
5×5 @ 75%
95-135-155#x5 then 165# 5×5
Thanks for sharing the bar Tom!
Behind the Neck Jerks
Build up to a heavy single
opted to scale to regular split jerks with just the bar because of my shoulder and worked on technique
Cash out: accumulate as much time in a hang as possible in 2 minutes…was dropping every 20-30 seconds…need to be doing this A LOT more, huge weakness.
Fun strength day, thanks Chantal!
WU x 2
Back Squats x5 @ 75%
95-135-212.5-212.5-212.5-212.5-212.5
BtN Split Jerks x1
95# & 105# x 3 WU
135-145-155
Wrist said no to bar hold.
25 happy bday burpees!!
Back squats
5x 45-95-115-125(3)
Btn jerks
45-65-85-95-95
Knee raise hold on bar
60 sec, 30 sec, 15 sec
WU x 2
Back Squat x 5 @ 225#
Behind the Neck Jerks
135×5
155×3
185×2
205×1
220×1 – my max regular push jerk is 215#
Hanging on the bar for 2 mins with tuck position (3 x 5 seconds rest)