Warm Up and Mobility
Oly Jerks Warm Up/ Skill Push Jerk + Split Jerk (1+1) x 3 Split Jerk 3×2 (If you did “100% Pure Adrenaline” do Strength) Strength Back Squat 60% x 10 70% x 8 80% x 3-5 70% x 6 60% x 8 “Bodhi Zafa” Death By Strict Pull Up *Not a true death by as there is a 12 minute cap* Coaches will have alternate movements Big Weekend Hey CFRT, we have a bunch of our peeps getting after it this weekend. Saturday Tough Mudder in Westbrook Maine. Gary, Laurie,Kristy, Duane, Anna, Judy , Joe and Phil are all getting after this difficult obstacle racing course. On Sunday Marie will be attacking this course as well! Also on Sunday Coach PJ, Matt aka Gaff, and Michelle C will be competing in the Reebok Nor’ easter Team competition in Rye NH. We wish everyone the best of luck and show your support on FB, here or in person if you can!! Also at Tsongas Center in Lowell on Sunday is the first NPGL (National Pro Grid League) Boston Iron vs Miami Surge. Hopefully getting some tickets to be able to check out this first of its kind event. So if you can make it out to NH, maybe go check out this exciting competition. Compete hard and honorably CFRT Warriors and most of all, HAVE FUN!!
Thanks for the shout out!!! Absolutely love the CFRT Community and the outstanding support! Now let’s see if we make it back in good enough shape to do Sunday’s WOD…..
I’ll be there too saturday and sunday with some friends from home. See you in the mud! I can’t wait.
Your doing it too Melcher?
Good luck to all the Tough Mudders this coming weekend!
Bodhi Zafa
Strength: did 75lb squats, low weight to focus on mobility
WOD: death by ring rows for me-
10x 8x 4
Thank you for the Mudder wishes! Lots of pics to follow!!
Good luck on the Sunday competition, we will be rooting you on from the sidelines!!
Split jerks today.
165/185/205
I definitely need to work on this more but I feel pretty good about it after today. Thanks for the great coaching mike and pj. It made a huge difference.
Maybe next week I’ll get back to doing some pull ups but for today I subbed them for med ball cleans and box jumps. I completed minute 11 and got 19 reps on the 12th minute. Again, thanks mike for coming up with this one. It sucked.. In a good way.
Best of luck to the guys and girls doing the tough mudder and the NH comp this weekend!
Back squat today…getting stronger! Bumping up the max to 180 for next week’s percentages
Death by pull-ups: failed in the 9th round with a red band
Thanks for the great coaching Mike!
Good luck to the tough mudders and the NH comp people this weekend!
Good luck to the people in the tough mudder and the NH comp people this weekend!
Great Road WOD at Harrisonburg Crossfit:
10 DB thrusters
2:00 row
10 DB thrusters
2:00 row
10 DB thrusters
2:00 row
Score is total meters rowed. All work has to be complete in 12 mins.
1805m
Also hit 205# on snatch. Still trying to figure out how I did it.
Oly- Stayed at 85# to work on form. Need to tackle this weakness head on and get more comfortable split jerking! Thanks for the tips Mike & Sarah
Death by- 7 full rounds kipping then started over at with 1 on minute 8.
Good luck tomorrow fellow Mudders! Cant wait to see/hear how it was
And another good luck to the peeps competing on Sunday
Only one at my last 9:30 for a bit! Did strength–95, 110, 125. I also did ring rows through minute 12–I liked being able to adjust as I went 🙂 thanks for the help, Mike! Good luck to everyone getting out there this weekend! I’m looking forward to pictures and recaps!
95# split jerk. Thanks Mike for the great coaching. Tried strict pull ups but didn’t really get anywhere. Went to red band and basically just tried my best. I think I got to 5? Thanks Sarah for staying with me and for the tips! And shout out to my mini – Matt did hella work on the 10# kb after his killa PVC warm up. He really loves cfrt! Good luck to all the event peeps this weekend!