Warm Up and Mobility
Oly Clean Warm Up/Skill (Clean Pull+ Hang Power Clean+Hang Clean) OTM 5 High Hang+Hang+Clean Strength Back Squat 65% x 8 75% x 6 85% x 3-5 75% x 6 65% x 8 “Rise Fast” 5-4-3-2-1- of Power Cleans 225/155 Bar Muscle Up’s Strongman: Hey Rail Trailers, Kelly G here…super excited for our first CrossFit Strongman class coming up on September 20th. I am really looking forward to torturing…I mean coaching…you on moving some heavy stuff around! The goal of CF Strongman is to increase your overall brute strength, and tap into that strength over longer periods of time, in our regular CrossFit WODs. We will be talking briefly at the beginning of class about the differences between Strongman you might see on TV, and the Strongman training we will be doing, but I do have a small request. If you are interested in pursuing Strongman training, please see me personally, or google Rob Orlando’s Strongman videos. There are a lot of videos out there for Strongman, but Rob Orlando’s videos are a fantastic example of how to move weight safely, and are the only videos I refer to for knowledge and continued education. Our primary goal at CFRT is to keep you safe, so please, please, please, feel free to talk to me before or after class, call, email, text, or messenger pigeon me your questions. Super pumped to get started with you, Rail Trailers!
Strength – Back Squat
165 X 8
185 X 6
205 X 4
185 X 6
165 X 8
Rise Fast: 6:32 (155# PC & 2X C2B)
Great class – 5 am getting after it! The Coaching Triumvirate of PJ, Mike and Sarah in the house – thanks for the coaching.
Enjoy the day!
Back Squat: 260,300,340
Rise Fast: 6:54 (205# Hang Cleans, C2B)
My thumbs are just now thawing out from the cleans. Great work this morning everyone. Awesome coaching this morning from the three musketeers. Form is getting much better.
Back squats
185 x 8
205 x 6
235 x 3
205 x 6
185 x 8
Weights felt good. Tried to adjust my footing a bit but felt kind of awkward. I’ll keep working to find a happy medium.
“Rise fast”
8:44
185# / bar M.U.
This was a great workout. Huge thank you to mike, pj and Sarah for the coaching/push I needed. Without them I probably would have gone lighter and gone to C2B. So grateful to have you as coaches, you guys know how to get the most out of us.
They are the best!
🙂
Back squats: worked up to 155# for 5
“Rise fast”
5:39? something like that
Tweaked the trap so I subbed in Deadlifts and jumping pull ups
Come on 6am’ers join the fun!!
kick off the covers Kirsti and join the 5!
I should. I totally should. You guys always crush it. I’ll make a guest appearance some day 🙂
Some people have been telling me they were coming to the 6 am class, or course they say this at night time 😉 They will come around. Also we have a another big crop of elements graduating Wed, more potential 6 AMers!
Strength – Back Squat
80 X 8
95 X 6
110 X 5
95 X 6
80 X 8
Rise Fast: 4:20 (65# PC & Red Band PU) – went light on the PC. I was afraid to irritate clavicle/shoulder. It actually feels great. 😀 All that mobility yesterday paid off!
Thank you PJ and Kelly G for helping me with my back squats and cleans !
You posted!
Great work tonight Ashley!
Back Squat–105, 120, 135–thanks for telling me my new 1RM, Mike!
Rise Fast: 4:59–85#, Ring rows 10, 8, 6, 4, 2
I liked this one 🙂 Me gustó.
Strength 145×8/185×6/210×5/185×6/145×8
Adjusted my 1RM by 10# and seemed to do the trick.
Rise Up 7:48
Cleans @ 165# & C2B. Feeling much more comfortable with my form on the cleans but still room for improvement. Thanks Mike for all the tips and having me put on more weight. Feels good to see my numbers go up.
Strength: 120lb back squat
Rise Fast WOD- 4:18 with 75lbs
Thank you, PJ for the coaching tonight!
Can’t wait to see the new grads from Elements finish on Wednesday! Yay!!!!
Strength work tonight. 120 x 8, 140 x 6, 160 x 4, 140 x 6, 120 x 8
Rise Fast 5:45 with 105# PC and jumping pull-ups. Thanks for the coaching on the cleans, PJ. The last three rounds felt better than the first!
Back Squat:
125# x 8
145# x 6
165# x 3
145# x 6
125# x 8
“Rise Fast”
6:19 95# Jump PU