5 AM Class Killing ” Taste of Betrayal”.
What do you guys notice in this picture??
Warm Up and Mobility
Strength Strict Press or Bench Press 50% x 8 60% x 5 75% x 1-2 85% x 1 95% x 1 100% x 1 Gymnastics/ Skill OTM 6 5-10 Ring Dips (even) Active Squat Hold w/KB (odd) “Bro Nameth” 50 Snatches for Time 135/95 (Power or Full, your choice) WOD Support and Remembrance WOD Hey CFRT, I just wanted to talk about something that most of you already do. And that is support each other during the WODs when you are done with yours. We strongly encourage you guys to cheer on and show support for one another while that person finishes up their WOD. It builds esprit de corps and cements our community together. It can be real deflating when your giving all that you have and others are putting away their weights. Not everyone like to be cheered on, got it. However nobody wants to feel like they are out there alone. You guys already do a great job with this, just wanted to reinforce it. Second is our good friend Rob Seymour of CrossFit Southborough has organized the past couple years . It is 3,013 Burpees at City Hall in Marlborough. It is done as a Team so don’t get nervous. It is for everyone that passed away from the 9/11 attacks. Lets show our support for this great tribute! Just inquire with us when you come in. Lets have a huge showing!
Is that Sarah? Must be photoshopped.. 😉
You saw what I was ttalking about right away Rita!
Great WOD today, Mike. You always push us to do our best. Even when scaling, I feel like I am giving it all.
Loving this place!
🙂
Lots of Rail Trailers drinking the 5 am Kool-Aid! Double Digit attendance!!!
Strict Shoulder Press – 1 RM – #160
Bro Nameth – (#95) 5:57
Great work everyone! Full staff there as well – awesome coaching Mike, PJ and Sarah ( who was 9 minutes late btw #penaltyburpees)
Enjoy the day!
Isnt the waking up at 4am punishment enough?! haha Lets see how long it lasts!!
This is Sarah btw 🙂
OMG – Sarah, a morning peep? I may need to come witness that in person 🙂
(Yes – I’ve been stalking your site 🙂 ) See you Sunday.
It’s crazy Janet! I’m like a whole new person over here. I don’t love leaving the house in the dark but I do like the extra hours I have in the day. You early birds may be on to something!
Huge class today! Great job by everyone.
Gymnastics
Bro Namath – 3:32 30 reps at 75#
Thanks for the coaching tips Mike, PJ and Sarah. Awesome work.
Gymnastics: Just worked on getting a better kip on my dips, used a 35# KB for the squat holds
Bro Namath: 4:56 RX First 30-35 felt pretty good but the form went down hill fast from there. Should have paced a little better.
Great class this morning 5am. Awesome to see a big group and all the coaches representing again!!
Strict Press – 135# (I’ve been stuck on this weight for a year, but I have a feeling that will change very soon:)
“Bro Nameth” (don’t know the movie)
7:01 75#
Thanks to the coaches for the pointers on the snatch. It’s such an awkward movement still for me but you guys got me to really pull hard and fast. Technique first, then will come the weight. Insanely awesome turn out this morning! Best way to rise and shine.
Strict press 1rm 65#
never maxed out with this lift but shoulder was feeling ok. More weight next time!
Bro Nameth: 8:51 at 65#
a little slow, but working on that technique!
Great job 6am’ers! Can’t believe how many people were at the 5am, it was awesome!
Loved my first WOD
BP 1 RM – 95#
Bro Nameth: 9:43 55#
Can’t wait for tomorrow morning !!!
Bench Press 205# (match 1 RM) been stuck at this weight for a while but I believe next time I’ll break through…
“Bro Nameth” 7:06 75#
Strict Press- 95# (5#PR)
Tried 105, then 100… Close, but no dice. Cant wait to do this again!
Bro- 6:08 55#
Pulled from the hang for all 50. Definitely feeling more comfortable with this. Thanks for all the tips Mike!
My kind of wod today. Bench press 315 failed at. 335 but due to improper form . Next time I’ll have that. 9:59 on snatches at 105 for. 50. Boy that got tiring real quick but loved it. Just happy I finished in time…barely.
Geez man, your a BEAST! What’s wrong you couldn’t get to 350??? HA!
Bench press today, landed the 95# and failed at 100# but my form was off. Bro nameth, stayed with the 35# bar and went from the hang, need to get the form first! Awesome coaching as always Mike thanks for the help!!
Strict Press 55# (5# PR)
WOD – 6:51 at 25# – started from high hang to really work on form.
Thanks Coach Mike for spending so much time helping me with my form! In two days at CFRT, my snatch form has improved immensely! I look forward to dropping in the next time I’m in Hudson!
Awesome having you, look forward to when you visit!!
Strict press 145#, failed at my PR of 155# (definitely feeling drained today from yesterday’s wod). Went with 85# on the Snatches, really working on form and the movement…awesome tips from Mike & thanks Sarah for the Zone talk too!
Absolutely love watching everyone killing it today. More impressive is how a lot of you were patient and did the hang instead of working from the ground. You guys will reap big rewards for that patience. Big things coming for everyone at CFRT!
Did the Strict Press today and matched my PR with 125# failed at 130#. Felt great to spend some time working on snatches. I can’t remember the last time I worked on them. Went with 65# and really tried to work on form. Thanks for all the tips Coaches, you guys and gal ROCK!
Congrats to my wife Crystal for completing her first official WOD. She killed it! Can;t wait to see you kill more WODs!!!
Congrats Crystal!
Late post as usual. Sorry!
Bench press 130# which is either a 5 or 10# PR.
Bro Nameth @ 55# from the floor 6:12. I love my snatch. Get your minds out of the gutter. Geez.