– heavy, but still could have done more – at 115# my fingers started to slip, so I stopped. Kevin later told me about the reverse/twisty grip thingy (he may have said the technical term, but that’s my interpretation of it). Note to self, next time use the reverse/twisty grip thingy.
Back Squat 5RM (only done in prep course at 35#)
5×35#, 5×45#, 5×55#, 5×65#, 5×75#, 5×80#, 5×85#
– tough, but still could have done more, but ran out of time. Thanks for the tip about pushing out the knees, Kevin!
Snatch 2-2-2-2-2-2-2-2 (lift every 3 mins)
125-130-135-140-145-150(x1)-155(x1)-155#
… 2nd rep on 150# hit the buckle on my weight vest, completely threw me off for a bit…
Deadlift 7-7-7-7 (lift every 3 mins)
225-245-265-285#
Toes-2-Bar – EMOTM 5min: 6 reps (twice, rest 4 min)
… those felt amazing. A bit more tired on the second set. Concentrated on keeping my legs straighter, SOOOOOO much easier. I think my T2B game just stepped up.
Parnter WU w/ Mike H
Partner A holds 45# in air squat, Partner B rows 500m. Stop rowing when partner drops the hold. Alternate once.
… that was interesting. We both breaked around 250m and 400 I beliveve…
WOD Team Morrison (w/ Mike H.) @ 45# KBS = 16:05
… kept alternating wall balls & box jumps 5 reps each, KB swings 10 each, lots of transitions but kept switching fast and stayed on pace.
Thanks for the push Mike, great class Kevin. Good work eveyone, enjoy the weekend.
Pam!! It’s been too long since I’ve seen her!
Lab: Trying to find my max for different moves
Deadlift 5RM (only done in prep course at 35#)
5×55#, 5×65#, 5×75#, 5×85#, 5×95#, 5×105#, 5×115#.
– heavy, but still could have done more – at 115# my fingers started to slip, so I stopped. Kevin later told me about the reverse/twisty grip thingy (he may have said the technical term, but that’s my interpretation of it). Note to self, next time use the reverse/twisty grip thingy.
Back Squat 5RM (only done in prep course at 35#)
5×35#, 5×45#, 5×55#, 5×65#, 5×75#, 5×80#, 5×85#
– tough, but still could have done more, but ran out of time. Thanks for the tip about pushing out the knees, Kevin!
My pleasure!
(and it’s the mixed grip)
Mob + WUx1
Snatch WU:
HPS 10×35# – 10×45#
HS 5×45#
S 5×65# – 3×95#
Snatch 2-2-2-2-2-2-2-2 (lift every 3 mins)
125-130-135-140-145-150(x1)-155(x1)-155#
… 2nd rep on 150# hit the buckle on my weight vest, completely threw me off for a bit…
Deadlift 7-7-7-7 (lift every 3 mins)
225-245-265-285#
Handstand Pushups – 3x18reps (rest 4 min)
1) 0:59 – 10+8 reps
2) 5:21(1:22) = 10+8 reps
3) 10:32(1:11) = 8+5+5 reps
Toes-2-Bar – EMOTM 5min: 6 reps (twice, rest 4 min)
… those felt amazing. A bit more tired on the second set. Concentrated on keeping my legs straighter, SOOOOOO much easier. I think my T2B game just stepped up.
Parnter WU w/ Mike H
Partner A holds 45# in air squat, Partner B rows 500m. Stop rowing when partner drops the hold. Alternate once.
… that was interesting. We both breaked around 250m and 400 I beliveve…
WOD Team Morrison (w/ Mike H.) @ 45# KBS = 16:05
… kept alternating wall balls & box jumps 5 reps each, KB swings 10 each, lots of transitions but kept switching fast and stayed on pace.
Thanks for the push Mike, great class Kevin. Good work eveyone, enjoy the weekend.
Cashout: Tabata Side Planks (8rds, alt.)
9am lab: lots of mobility and rolling
I finally was able to drag Matt out for the drop in class, so did the baseline wod with him
WOD: Baseline
500m row
40 squats
30 sit ups
20 push ups
10 ring rows
Time: 6:17
(Matt: 7:56)
I think I over paced this one but also trying to encourage Matt:) …and knew what was coming with the partner wod
10am class:
Partner WU – one partner row 500m while the other holds a squat with a 45/25# plate….then switch…..
WOD: Team Morrison w/ Morgan
50-40-30-20-10
Wall balls 20/14# – 14#
Box jumps 24″/20″ – 20″
KBS 53/35# – 35#
Time: 16:53
Cash out – tabata side planks
Took Kevin’s advice in trying to always maintain a solid space and not worry about doing set number of reps each turn
So much fitness on saturday at cfm, lots of fun!
Thanks Kevin
Hopefully you didn’t have any “mess” to clean up at home.
hahaha no he was doing ok, tomorrow may be a different story
Love love love today’s picture!!
Partner WU – one partner row 500m while the other holds a squat with a 45/25# plate, then switch.
WOD: Partner up with Cara…Good work!!
50-40-30-20-10
Wall balls 20/14# – 20#
Box jumps 24″/20″ – 24″
KBS 53/35# – 45#
Time: 16:53
Cash out – tabata side planks
Partner WOD Rx with Pete
18:56
Felt horrible on this one. Missed last week and eating was not that great. cardio was painful. Thanks for carring the work load on this one Pete.