Warm Up and Mobility
Oly
Warm Up/Skill (Power Snatch + Snatch) 1+1 x 3 Snatch 3 x 1 ( Heavy Single) Strength Back Squat 5×3 (Moderate) “Pink Cadillac” AMRAP 12 6x C2B Pull Ups 8x Bar Facing Burpees 10x Deadlift (185/125) Challenge Accepted Here we go CFRT. For those of you that accepted the Clean Eating Challenge for September, lets get it started! Post on this thread and state what you are cutting out. We will put the first one out there! Mike and Sarah B aka #teamburnes – Continue on The Zone and adhere to a strict one cheat per week policy.
I’m in, cutting the following:
Breads and sugars, going zone one month no cheat day.
I’m totally in! I already cut out sugar and I will cut out breads.
For September I will only be cheating on Sunday afternoons (love this time of year with NFL). I usually eat clean during the week and eat however on the weekends. Looking forward to this challenge! Good luck everyone
Krystal and I started zone last Tuesday and have a one cheat meal a week! So far really like it just need to prep more!!!
I cut out sugar/cream from coffee and have been drinking it black….except the last couple days. I’ll get back on that tomorrow 🙂 I also vow to have one cheat meal/week and keep eating on the zone no matter how busy I am.
Back Squat : 5 X 3
(175, 190, 205, 220, 230)
Pink Cadillac : 5 + 10 (155 DLs)
Great work, 5 am. I’m still sweating. Thanks, PJ.
Back Squat 5×3 – 155, 165, 175, 185, 195#
“Pink Cadillac” 6 + 5 (155#)
Great early 5am class despite “oppressive” humidity per Pete Bouchard. Have a great Labor Day everyone. Stay cool! I’ll be headed straight to Salisbury beach.
Back Squat: 365#, 375#, 315#,335#,345#
Weight started moving forward on me early so I dropped down.
Pink Caddy: 6rds +8
Agree with Gaff and Melcher, it was oppressive this morning. Great work guys, and awesome coaching PJ on the Bruggner warmup.
Who is Bruggner??? LOL
Back Squat % 135×10 155×8 185×5 155×8 135×6
Pink Caddy 4 Rds + 6
Kept a nice easy pace due to my ridiculously busy night. Definitely wanted to work on C2B and DLs. Great showing for the 9:30 class. Way to stick out the humidity!!!
Eating improvements: I will eat real food instead of bars all the time, only one dessert a week and will reduce the amount of honey I put in my yogurt by half (the only place I use sugar). Otherwise I eat pretty zoney-ish.
BS %age work based on 135#1rm
‘Pink Cadillac’ – I erased the board before counting my rounds so I have no idea. 105# to 85#. I overestimated. Thanks for helping me unload Mike! 😀
Back squat–95, 125, 145, 150, 155. I have to refigure my 1RM sometime since I had it written down as 150#. I really appreciated Michelle’s coaching too 🙂 Best partner ever!
Pink Cadillac–4+8 w/RR and 95#. The DL slowed me down–i underestimated how tired my legs were after the squat fun. I can’t wait for the humid days to end only because I’ll feel like a super WODder without the humidity weighing me down.
Hope everyone’s having a good Labor Day! I’m coming back soon for some BBQ.
Awesome noon class today. It was Nice to sleep in.
Squat % work
10×165#
8×195#
5×225#
6×195#
8×265#
Pink Cadillac
6+5 RX.
You did 8 reps at 265!
Hahaha
Oops 165*
Awesome 4:30 class, the 3 M’s!
Worked on my back squat and got my 1rep Max at 100#.
Pink Cadillac
5+14
Can’t wait for this heat to be gone!
Snatch work – 75, 65, 65. Gonna get that form right someday! Thanks for the great coaching Mike!!
Pink caddy – 5 + 13, red band
Back Squat 5×3 – 105, 135, 155, 165, 170 (2, the third slipped out of my hands and down my back…awkward)
“Pink Cadillac” 5 + 6, jumping pullups
HOT. And I wish I could have stayed after for the bbq, but back to work! Nice job nooners 🙂
Love the Challenge accepted posts, here we go! You Rail Trailer’s are awesome, came out in force on the Holiday and killed the WOD despite the oppressive heat. So proud of everyone. See you at the white board!!
Pretty excited that I was able to jump over the bar…baby steps!
Also I am happy to note that I threw out the potato chips yesterday…again, baby steps…
Awesome Laurie, that’s how we do it. One step at a time!