Mike W and Krystal F
Warm Up and Mobility
Snatch Warm Up (Spull+HH+H) (1+1+1) x 3 Snatch 3×3Back Squat
50%x 8 60% x 5 75% x 1-2 85%x 1 90-95% x 1 100% + 1 Do additional set if necessary Conditioning “Spider Monkey” For Time 50 Ab Mat Sit Ups 40 Squats 30 Box Jumps 20 Burpees 10 Bar Muscle Ups/ Pull Ups 50 Ab Mat Sit Ups Today officially begins the programming cycle. You pick either the Olympic lifting or the strength, not both. The following day you would pick component you did NOT do the day before. Throughout two weeks no matter which days you go you will have the had the opportunity to do Strength, Olympic Lifting and Gymnastics equal amount of times. Respect the process and do not cherry pick. Here at CFRT our goal is to get you as well rounded as possible! If you have not done elements yet and do not feel comfortable with the pre Metcon movements, talk to your Coach and treat them as pure skill sessions. Always communicate with us any uncertainty and injuries/ailments. We want you as comfortable as possible with these movements and workouts in general. Time to start getting fitter CrossFit Rail Trail!
Back Squat #265
Spider Monkey 9:17 (C2B)
Awesome job by everyone this morning. Great coaching PJ and Mike.
So much fun!!!
Spider monkey
8:12- c2b
Snatch work: #95
Spider Monkey: 7:17 (C2B)
Great class this morning fellas. Pretty excited about this new crew. Thanks for the tips Mike and PJ on the snatch complex.
Back squat 1RM 170
8:59 red band pull-ups
Thanks for the awesome coaching this morning Mike and PJ!
Great work at first ever 5 and 6 am @ CFRT!! Enjoy your day.
Snatch complex – 85#
Spider Monkey – 4:47 1/2 workout with Ring Rows
Great to be back in the box. Great class this morning. Good to meet everyone. Thanks for the coaching Mike and PJ.
Awesome 5am class! Great Crew, I might have to make it a regular thing
225# BS Failed @ 245#
Spider Monkey 8:38 w/ C2B
Thanks for all the tips and Motivation! I sure as hell needed it
Back squat 275#
Attempted 295 – failed
Spider monkey
Bar muscle ups.
Hit 12 min time cap with 5 sit ups left. Should have done c2b.
Really excited about this morning crew. Nice work everyone. Hope to see Phil there regularly.
Great job Chris! If you have BMU we want you to do them, maybe next time we just take the # of reps down a bit. Either way, great work!
One things for sure, Ill be there tomorrow morning
Back Squat 150#
Spider monkey 12 min–20 box jumps/got through 10 abmats
BUT I did real box jumps 20″!!!! Thanks Mike for the coaching and tips! This was the best part of my day!
Way to overcome that mental barrier Emily!
Great workout noon class
S= 105
Spider monkey 10:45
BS-210 (5# PR!)
Spider Monkey-12:00
Got my last sit-up in just in time! Felt really good to get back to an awesome program. Great job done by everyone at the 6pm class! Congrats on your PR’s Key and Kate!
Congrats on the back squat PR!!!
Key!? Lol thanks! Way to hustle to get that last rep in!
Hahaha damn phone (or damn fat fingers!) KELLY****
You got the Jimmy Dean fingers.
Great class tonight, did some snatched work got up to 105# which wasn’t close to my 1 rep max however working on form! Spider Monkey was spicy and scaled the squats with kb swings and used a blue band for the pullups!!! Got 8:30 minutes which was awesome!!!
DNF’d within the 12 min time cap but finished my last 45 reps after. Did step ups and ring rows as scales.
Back squat 1RM was 185. 10# PR. Super proud of Mini for her 15# PR. Just before her attempt she said, “I can’t do 185”. Famous last words!
Great job 6pm!!!
Outstanding first full day!! PR’s , breaking mental barriers and hard work all around. The support for one another while everyone finishes the WOD is awesome. This community is already amazing. You guys rock!!
95# Back Squats
Got through the WOD at 11:36
Jumping pull-ups
Mike – thanks for the box jump tips. I might go back to a real box, rather than plates, one of these days.
You got the box easy Laurie!
You can totally do it, Laurie! I know you can.
Great workout last night! Thanks to the group for the push~
#95 Back squats
jumping pull ups and shy of 20″ box jumps
Finished WOD in 11:25!
185# back squat which was a PR of 15 and 11:43 for spider monkey with blue banded pull ups and step ups.
I am seriously so freaking proud of you. You should know by now that any time you say, “I can’t move that much weight”, you CAN! Last time you said that, it was regarding flipping a 450# tire, and you flipped it like it was nothing. Last night you said, “I know I can’t do 185#”, and you did it easy day. No more “I can’t” for you!!!