Warm Up and Mobility
Gymnastics/Skill OTM 5 4-8 T2B + 20-30 Double Unders Oly Warm Up/Skill (High Hang+Hang+Clean) (1+1+1) x 3 Clean 1 RM “Throw me some chicken” With a 12 Minute running Clock Complete 1 Minute of High Hang Power Cleans 155/105 1 Minute of 100m Sprints 2 Minutes of Hang Power Cleans 2 Minutes of 100m Sprints 3 Minutes of Power Cleans 3 Minutes of 100m Sprints This workout is about quality of movement not about reps. Focus on hitting the positions smoothly. Big Thanks go out to both Chris and Phil for helping us get the back space ready. Chris has been installing the rig and Phil made multiple trips to pick up the new flooring. These guys have never hesitated to help us out when we need it. Also thanks to Gary for donating and installing our awesome sound system! CFRT would not be what it is without the help of our awesome members! Just a few small finishes and the Boom Boom Room/Caboose (still need to vote on the name!) will be open for business.
I for one am partial to the “Boom Boom Room”. And I second the huge thanks to Chris, Phil, and Gary. The Boom Boom Room looks amazing and the new sound system is definitely a huge boost during WODs. Love love love our community!!!!!
🙂 !!
Im torn between the 2 names! The Boom Boom Room is fun to say and has a nice ring to it but the Caboose keeps with the theme. I guess either way I wouldnt be disappointed
Good point about the Caboose. Now I’m back to being undecided…
Glad I was able to lend a hand. I look at it as an investment. Anything I can do to help better the Box and/or make our community better will only benefit me in the long run. I was talking with Mike amd Sarah earlier today about how its only been a little over a month since the Box has been officially open but I feel like Ive been there for years. The group of people we have there couldnt be better. Im so glad to be a part of it and look forward to having fun and kicking some WOD A$$ on a daily basis!
Amen!
Cleans: worked up to #200. Thank you Mike for tips with my hand placement-knuckles – huge help!
Used 115 for the WOD.
Great job to everyone at the 5 am. Coaching Triumvirate in full effect this morn.
Enjoy the day.
I don’t even know how to pronounce this word! Haha-sarah
Clean 1RM
Got 225#
Failed 235#
Used 155# for the wod. Was able to move at a steady pace and hit the positions comfortably. This was a good weight for me.
Even though I didn’t match my previous PR of 235 my form has dramatically progressed since being a part of CFRT. Hitting the 225 with good form was much more gratifying.
Great job everyone at 5am. Thank you mike, Sarah, and pj. You guys are great at what you do!
Worked on toes to bar. The best they’ve felt in two and a half years of cross fitting, thanks for the progression PJ!!
Used 95# for the workout and focused on form for each one. Fun day! Except for all you 6am’ers who slept in today. You know who you are 😉
Join the 5, join the 5, join the 5…
I can’t! I was exhausted last week going to those two 5am classes. I wish I could!
Rest day for me. I like The Boom Boom Room!
I get the whole theme thing with the caboose.. The rail trail / train logo.
With that being said, I don’t know about the rest of you but if I’m riding a train that has a BOOM BOOM ROOM, I’m riding there over the caboose. Every time.
Just saying..
Gonna have to agree with Monsini there..
Valid point!
Worked on my cleans with a 1RM of 185#. I still have a long way to go until Im 100% comfortable with them. Thanks for the tips and coaching Mike and Sarah. hopefully it will click sometime soon.
Daune Joe and I decided to thrash ourselves and do the Lumberjack practice run. OUCH!!! My legs are SMOKED! Can’t wait to do it for real this Saturday. Taking tomorrow as a rest day. See everyone back on Monday
You’ll get comfortable soon Phil, then its game on!
Outstanding form today everyone. Hitting those positions constantly and smoothly. You guys really got what was intended from this WOD! See everyone at the white board!
A day late again!
I got a 1RM of 110#–thanks Mike for helping me with form. I used 70# for the WOD and it was a good weight. I really liked this one, but I also like working on my cleans so I didn’t even mind the running today. 🙂