Warn Up and Mobility
Strength Warm Up Pendlay Row 2×10 Snatch Grip Deadlift 3×5 (light, focus on form) Gymnastics/Skill OTM 6 5-10 Box Jump Overs (even) 3-5 Rope Climbs (odd) “Bell’s Beach” For Time 5x Squat Cleans 185/125 10x Deadlifts 4x Squat Cleans 10x Deadlifts 3x Squat Cleans 10x Deadlifts 2x Squat Cleans 10x Deadlifts 1x Squat Clean 10 x Deadlifts At the top of every minute do 5 Burpees over bar (lateral) Zone Diet Hey CFRT, there has been a big buzz around the Box about the Zone diet. If there is a big interest and people want to learn more about it , we can organize a night when we come in and explain it and share experiences. If this interests anyone, lets hear from you!
I’m all in for the Zone! Help me get back on track and rid of this gut.
I’m in to learn about Zone! Always good to learn something new!!
I’m in as well. It sounds pretty overwhelming so interested to hear how you break it down.
Good to see more new faces at the 5a.m. Today. Great class!
Strength work today
Nice light pendlay row and snatch grip DL.
Bells beach
6:44 (135#)
Initially thinking of going heavier but coach mike had me go with 135. Very smart move. Thanks for the great coaching.
Strenth work: Pendlay worked up to 135#, Snatch grip deads worked up to 185#
Bells Beach: 6:27 Rx- Just missed getting the final deadlift before the top of the minute.
Good work this morning 6am. Kirsti what happened to you this morning? We had a good crew at 6am.
Shoot!!! On my day off I miss a good group? I’ll be back tomorrow, come on out 6am’ers 🙂
Ok, I am going to modify this one today, since I am still little sore…
Warm up + 500M Row
3×5 Snatch Grip Deadlift (65lb)
“Bell’s Beach” 75lbs
NO Burpees
Elements Class tonight!!
Awesome 5am class this morning!! Never knew a class that began so early can have so much energy! I did gymnastics/skill today and got my first successful rope climb! But decided to save my energy for the WOD, and did rope pulls. For “Bell’s beach,” 55# for the squat cleans and dead lifts, and scaled the burpees to 3.
I just want to say thank you to everyone at CFRT, thank you for being so supportive and welcoming, becoming my friends and like a second family. Thank you to the coaches for all of your patience and encouragement, sharing your passion with all of us! And thank you to my fellow rail trailers for being awesome! I’m going to miss you all when I’m at school but I will definitely visit and come drop in for a WOD or two! 🙂
Sam, best of luck at school. We are so going to miss your personality, energy, dedication and hardwork. Please keep in touch on FB, WOD Blog, school breaks, etc. Please always know CFRT community is here for you and please do not hestitae to reach out to us with anything you need. Take care of yourself buddy!!
PS. Dont be afraid to send the recipe for those Paleo banana muffins, they were booom sauce.
Thank you PJ!! I will definitely keep in touch and will miss you guys! And I can totally post my recipe to the page, glad you enjoyed them! 🙂
Good luck at school, Sam!!! I hope we see you soon!
Sam, you are awesome and a lot of fun to have around. We wish you the best at school!Read tomorrow’s WOD post 😉
Bells Beach
Woke up early (stars were still out!) and got myself to the 5am class
Gymnastics/skill with 20 inch box and rope pulls. Thanks Coach Sarah!!!
WOD: 6:35 with 55lbs
Bye Sam! Hope to see you back during school breaks, keep in touch!!
Thanks for letting me visit and WOD at 9 months. Keep up the good work guys!
Thanks for stopping by, awesome to see you again!
I’ll be there for the 4:30 class!
Re. the Zone Diet; I am interested in hearing about how to eat healthier in general, while still managing to get an iced coffee from DD! Just keeping it real….
Amen, sistah!
P-row with 35#, Snatch DL 55#
“Bell’s Beach” – 5:59, 65#. That one’s harder than it looks!
I tried the zone a few years ago but was hungry all the time but had lots of energy. I think I didn’t have enough blocks. I’d love to try again.
Mebservations:
When I stick to my promise and get to CFRT for 6AM I am happier. All day.
When I stay in bed because getting up is a dreaded angry hatefest, I am disappointed, have less energy and feel disconnected. All day.
Bells Beach: 7 min–I stopped with 6 deadliest left. 65#, and I did 2 burpees and mostly stepped over the bar.
BUT the best part of the day was FINALLY getting to the top of the rope AND doing real 20″ box jumps–no couple steps before.
Thanks Sarah for coaching me on the rope climb and thank you Mike for giving me the confidence to conquer my box jumps once and for all. This was the best part of the day! Not even a month into CFRT and I’ve succeeded in the two things that I never thought I could do before. 🙂
haha–autocorrect never lets me spell deadlift 🙂
Awesome job Emily!
You rock Emily!!
Awesome job Emily!!
oops.. not 65#. 55#. sorry–just keeping it honest. that WOD is a blur for me.
Road WOD 23 –
100 air squats
50 pushups
For Time
Time to lay out by the pool before dinner now.
Be back at the box on Friday.
Love that your posting even when your not here!
Great job Emily!!!!
Worked on Rope climbs and Hand Stands today during gymnastics. Got to work on getting more tension in the rope for the climbs, which I got at the end. Need to get more comfortable being upside down.
Bells Beach got 4:22, should of used more than 135# but feeling the effects of starting the zone! Energy a little low today.
Pendlay-75,105 cant wait to try this again with more weight
Snatch grip DL-105
Bells Beach-6:55 (75#)
Fun spicy WOD. Nice job 6pm class for everyone getting it in under 7minutes! Sam, I’m gonna miss seeing your cheery face!
Tear tear that was so hard! Going to feel that one for days. I love it!
Did strength today. Pendalay row at 55 then 75. Snatch grip deadlift did all sets at 135. That grip suuuucks!!!
Bells beach ssuuuuuuuucks!!!!
6:56 with 55#. Glad I stayed light on the weight but will definitely go up next time. Burpees crushed my soul.
Great work everyone!!!
Yeah, right with you. Cleans and Dead lifts were good, stupid burpee with the jump got me all tangled up.
Good time, though. Always a challenge.