Warm Up and Mobility
“Acid in your Mouth” For Time 100m Run 50 Double Unders 200m Run 40 Double Unders 300m Run 30 Double Unders 400m Run 20 Med Ball Cleans 300m Run 30 Ab Mat Sit Ups 200m Run 40 Ab Mat Sit Ups 100m Run 50 Ab Mat Sit Ups -Coaches will have Alternate Rep and Movements Schemes- Posting I know I have talked about this topic already, but would like to emphasize a few things. First, you guys are awesome for posting online and sharing yourself with the CFRT Family! Now lets get the rest of the family to post. Its awesome when you guys comment on each others stuff, it brings you closer together without actually meeting one another. You guys NEVER make excuses on your WOD posts, I absolutely love that!! Everyone has sub par days and we cant PR everyday either. You guys truly get that and it shows in your posts. I haven’t read one post yet making an excuse!! All we ever care about is you come in and give what you have on that day, that’s it! Some days are better than others, but everyday you come in your getting fitter! Lets expand on some posts, lets talk about weekend activities and maybe what you guys do for recovery. We are very interested in learning as much about you as we can!! Some stuff just doesn’t come up in conversations in the Box so lets hear about it here. Also if you guys aren’t already part of our Closed FaceBook Group, CrossFit Rail Trail, please add yourself. We post pictures, videos, etc most stuff silly and fun. But we have some people starting the Zone, lets talk about and share our daily experiences with that as well. Perhaps you guys have got some good recipes or ideas, lets hear them! Bottom line Rail Trailer’s, every time you guys post anything it warms my heart. It demonstrates and shows our growing strength as a community and the formation of our CrossFit Family! As I have said many times and will continue to say for as long as you guys will listen, we are very proud of the growing group we have and look forward to a very fit and exciting future with you all!!
17:12 rx
Good to have Tim Murphy joining us and killing it at the 5am classes.
Acid In Your Mouth: 18:57
(3X Singles)
Great work 5 am. Great coaching PJ and Sarah.
Stuck around to warmup with Kirsti (thinking line drills post-WOD will feel good) and got thumped by PJ’s “let’s row 250 and do 10 Burpees over rower X 4” – great work Kirsti.
Acid in your Mouth … and throughout the rest of my body! 18:59 w Single Unders.
Spicy.
Great work 5am class. Way to kill it.
Gaff….what as PJ laughing during the entire warm up w you? Evil PJ?
LJ – I was like “oh, some line drills will feel good post-wod, I’ll stick around”, then PJ broke out the rowers and tacked on some burpees… It was all good though.
it was all good, LJ. As Kirk Cousins said when he was at Michigan State… “Championships are built on a 1,000 invisible mornings.”
Got to love the sneak attack. Nice work Gaff!
Figured out the movie.
Figured it out or googled it? 😉
Figured it out. It’s one of my favs. The acid in mouth line just clicked mid day
15:27 rx
Chasing the gazelles all morning. Great work everyone.
16:50 rx
Thanks for sticking around for the warmup Gaff! Now I think we can go out and buy that t-shirt: my warmup is your workout 😉
Thanks for the coaching PJ and for running that 300 with me. Post med ball clean legs are no joke
haha, I was still sweating like 30 mins later…
Great work, Kristi! Way to kill it and do it as the lone survivor at 6 am.
Awesome work this am guys! Love to see some new faces joining the am crew. Apologies for yelling “youre over the hump now your reps and runs get shorter” clearly it was just the runs…cut me some slack, 5 am is not my best time of day!! haha
Sarah, you are forgiven! I was so messed up during that WOD, it didn’t even register with me.
Another great WOD, 18:44 with 3x singles, rowing, and 20# med balls; knees a little sore after this one! Definitely need to keep working on my squat mobility and getting out these knots!
Awesome work today everyone! It can be heard to drag yourself in for running WODs, but you guys did not cherry pick. You will be rewarded with greater capacity and overall fitness for doing so! Sorry 6:00 Pm for having the flags stolen, again! You guys didn’t hesitate though and drove on like warriors. We will get some big rocks tomorrow and mark those, lets see them steal that! 🙂 Overall, fantastic day rail Trailer’s!
21:18 RX
Finally getting DUBs down, just need to fine tune them.
Great class tonight guys!
I’ve been getting lucky with these WOD’s don’t think that will last…
16:21 RX great job 4:30pm class for staying engaged…
22:54 row instead of run, doubled reps on singles and did 10# med ball. Could have gone heavier on the mb cleans. RX sit-ups
Thought I was going to hate this one a lot more than I actually did. It sucked horribly of course but glad I didn’t cherry pick. It was definitely tempting!
Thanks for the encouragement from everyone at the end. Some day I hope to not always be last to finish but will always appreciate the support. Great work everyone!!!
AWESOME job Kelly G!!! Way to push it girl
Thanks Phil!
Holy protein shakes I’m sore! Phil your an animal.
*You’re
“Acid in Your Mouth” 14:07 RX
Missed the 5am class but 6pm had just as much energy! This WOD was a real burner but felt great once you finished.
Today marks day 1 of the Zone Diet and so far so good. I’ll be looking for some good recipes sometime in the near future so feel free to shoot some my way. Also if I come across some good ones Ill be sure to post them. Thanks Coach Mike for all the advice and encouragement. I Love the community we have here and look forward every day to come and hang out down at the box!! See you guys at 5am
Hola-
WOD: 21:25–alternated 100m/200m for all the runs, triples, 10# med ball cleans and did all the abmats. Thanks for all the help, Mike. Also, thanks for helping me have a WOD that kicked my booty but I could also do–it’s SO, SO encouraging and empowering. Scaling works!
Acid in your mouth
20:27 time
I did 3x singles, 10lb mbc, all the ab mats and runs as prescribed. Felt good when it was done for sure!
Thanks to Mike and my fellow CFitters for pushing me and for all the encouragement! Great group tonight at 6pm!
“Acid in your mouth” 19:58, 2x singles, cleans with 14#, and Rx on the runs and situps. This WOD was definitely intimidating but it felt so good in the end! Going to miss the 6pm class tons! Can’t believe my last day is tomorrow, so sad 🙁 See you at 5am!
Have fun at school Sam! Great job tonight as always. See you soon hopefully!!!