Warm Up and Mobility
Oly Warm Up/skill (Push Jerk+ Split Jerk) 1+2 x 3 Split Jerk 3 x 1 (Heavy, not max) Strength Front Rack Lunges (or KB Lunges) 2×10 Front Squat 5 x 3 (Moderate) “Biological Clock” 10 Minute Clock, go as far as you can Run 100m 20x Double Unders Run 200m 20x Double Unders Run 300m 20x Double Unders Run 400m 20x Double Unders Run 300m 20x Double Unders Run 200m 20x Double Unders Run 100m If able to complete, start over Movie Night Just a quick reminder on our first of many Movie Nights this Saturday 9/6. Feel free to show up around 6:30 movie will start at 8:00. Bring snacks to share if you want, and we will provide some beverages. BYOB for this event. Going to be awesome, and feel free to bring loved ones along. We are planning on Talladega Nights. But of course majority rules. Respond to FB Group post for more details, in case you’re not on FB respond here. See you guys at the Movie Screen!
This looks fun
I was just saying that I needed to go for a run tomorrow… can’t wait…
I don’t know what to do with my hands.
Split Jerk
3 x 1 85, 85, 90
Besides hitting my face with the PVC during warm up jerks, this went really well. Thanks PJ!
“Biological Clock”
DNF with 100m left
Pretty happy with this although the goal was to finish. Next time!
We have all been there, I have hit myself in the chin with bar a couple times 🙂 There is no DNF today, your score is getting as far as you can. If you complete what’s written you get to start over;)
OLY – Split Jerks (165, 185, 205)
Need to work on footwork, getting lower under the bar – but felt okay.
Biological Clock Made it 1400 of the 1600 with (single-single-double X 10)
DUs are coming slowly, just can’t seem to string consecutive ones together.
Great work 5 am. Especially to LJ who had the most impressive move of the day, skipping out on the running WOD.
Great tips on the Jerks, PJ and Sarah!
Enjoy the day.
Good numbers Gaff, on off time use the jerk boxes in the back space. That will help a lot wwith getting under the bar!
FIrst thing I did when I got home was to thank my kids on this being the first day of school!
Strength – Front Squat – up to 195#. Felt much better after tips from Sarah. Thank you
Biological Clock – DNA …Did not attempt….due to kids first day of school (THANK GOD)
Nice work 5 am class. Nice to have Tim join us this morning.
Strength: FS- 225#,275#,295#,295#
Bio clock: just missed d finishing by 50 meters.
I feel like I’m spending a large portion of my life now chasing the “melch”
In case you’re wondering what a melch is, it’s rare animal found only in Hudson Ma. It has superior speed and is always found at least 100 meters ahead of any pack of crossfitters.
“Chasing The Melch” – tales from the trail by Dave Stewart
That is definitely a name for a wod. I think Melcher will have to be there for every class too so everyone gets to chase him.
Hilarious Dave! Just wait, when it comes to the strength WOD’s, I’ll be praying to the modification Gods for mercy while I chase “The Stewie.”
Split Jerks – 145/165/165#, thanks PJ for the coaching. I need to work on this more, especially tightening up the core when I drop into position.
“Biological Clock” (I should know this movie by now but still don’t)
8:50 + 100m run/20xDU’s. Started DU after last 100m until PJ let me know I didn’t need to do them, then off for “bonus” work if thats what you want to call it.
Great class guys and thanks for welcoming Tim. I’m sure he’ll be back again.
Great work Melcher! No bonus work for this WOD, you just keep running up and down the ladder, however only gazelle like people as yourself start the climb back up 🙂
Nothing sums up Stewie vs. Melcher more than this…
“Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re a lion or gazelle – when the sun comes up, you’d better be running.”
Awesome!
Deep thoughts by Matt Gaff. That was awesome!
Spent some time working on my split jerks! Worked my way up to 185 which is my max, so I think next time I’ll push it. Just need to spend some time coming out of the split.
Biological Clock – was SO close to finishing, rowed & did triple singles got all the way to 23 on the last ‘dub set”. Definitely a positive though finishing that close!
“Biological Clock”
Made it through the first round plus 20DUs and about 75 meters. Had 30 seconds left to try and get another 200m run but fell shy. Tremendous cardio workout!
Worked on my split jerks. Still getting comfortable with all of my OLY movements. Keeping most of them light until I can get the form down. Thanks for all the tips Burnes’ squared. Hoping to be able to throw around some big boy weight soon