Warm Up and Mobility
Strength Push Press 65% x 5 75% x 5 85% x 5 75% x 5 Gymnastics/Skill 6 Rounds of 40 seconds work 20 seconds rest Double Unders (even) L-Sit (odd) “Triple-Decker Men” With a 14 Minute Clock Complete, Run 100m 20 x Med Ball Sit Ups Run 200m 20 x Med Ball Slams Run 100m 15 x Med Ball Sit Ups Run 200m 15 x Med Ball Slams Run 100m 10 x Med Ball Sit Up’s Run 200m 10 x Med Ball Slams Run 100m 5 x Med Ball Sit Ups Run 200m 5 x Med Ball Slams Optional Bonus work, with remaining time complete AMRAP 6 x Med Ball Cleans 8 x Med Ball Facing Burpees 10 x Ab Mat Sit Ups Competition This past weekend Mini G and I participated in a team competition at CrossFit 2A in Acton. As a fairly competitive person, I have always enjoyed participating in competitions but tend to put a lot of pressure on myself to meet some unrealistic expectations I’ve placed on myself; however, this weekend, it finally clicked for me, and both Mini and I were able to head into the day calmly, with attainable goals for ourselves, and actually ENJOY THE DAY!!! Competitions are a great opportunity to challenge yourself, meet new people, and be part of the CrossFit community outside of our box. If you’re on the fence about competing, I strongly encourage you to do so, but be sure to head into the day with a positive attitude, realistic goals for yourself, and just enjoy the day. Don’t worry about what anyone else is doing, or how good they are, just focus on you. Focus on your own fitness, your own goals, and your own performance, and most of all, HAVE FUN!!! ~ Kelly G
Kelly, well said! Congratulations to you and Mini G on a job well done this past weekend! Proud of the two of you and all that you were able to accomplish!
Thanks LJ!!!
GOAT DAY for me. Double unders AND Running.
Gymnastics – Huge Goats. Good to work on and get coaching. Thanks for analyzing and giving me the tips PJ!
“Triple-Decker Men” – 12:33 + 12
Another big 5am class! Great job everyone. Thanks for the coaching and pushing us, Mike and PJ.
Push press
115 x 5
135 x 5
155 x 5
135 x 5
115 x 5
“Triple decker men”
9:45 20#
Bonus rounds
2 + 14
This was a good one. Great job 5 a.m. Thanks mike and pj.
Strength: est. 1 rep max PP hit 235# should have had 245#
Triple Decka Men:
9:01 RX
Great work everyone. Thanks mike for the tips on the push press. Huge help today.
Any suggestions of what i can replace med ball slams with? The trade floor is underneath the gym 😛
Just do med ball cleans. Not the same type movement, but the idea is just to break up the runs with a little bit of leg and core work.
Well said Big Ang!
Strength- 80×5, 90×5, 115×5, 90×5
Messed up on my 85% and ended up doing more. Glad it worked!
TDM-13:54 12#
Running is still not my fortè, but I think I’m starting to finally see it getting a smidge easier…
Awesome job RXing the WOD Krystal!!!!
HA! Just saw your comment…Big Ang…Halloween is going to be EPIC!
Push press establish
1RM- 265
Tripple Decker
12:37 RX
Murica
PP 1RM-180#
Triple Decker Men 9:00 RX
Great cardio workout! 6pm class kicked A$$$ once again. Great work everyone!!
Strength: 55, 60, 70 (I think…my notebook is downstairs).
WOD: capped at 14 min with 200, 10 slams, 100, 5 abs 200, 5 slams left. One day I will not cap out on a running WOD. I need to get speedier. Thanks for a great class everyone! I had fun today.
PP 175 1 RM
8:54 RX + 3 rds +3+1
Had to hold down the 0930 class no one else was there…
1RM push press 90#
Triple Decker Men: 9:47 14#
Lung burner!
Bonus round 2+2
Awesome job everyone. Saw some speed demons today and some really big weights getting thrown overhead. Classes are growing and so is everyone’s capacity’s. Keep it going Rail Trail!
P.S Sorry again to the 6:00 PM who had the cone moved almost all the way to the 300. We will establish permanent markings ASAP. Also will get some lighting for night and early morning runs! 🙂
1RM push press 80lbs
Triple Decker Men WOD: 13:11 and did 8 reps into bonus.
Fun class tonight! Thanks Coach Mike! Great job 6pm crew!!