Warm Up and Mobility
Oly Warm up/Skill (HH+H+C&J) x3 (1+1+1+1) x 3 OTM 5 High Hang Power Clean+Hang Power Clean+ Clean and Jerk Strength Front Rack Lunges 2 x 6 Front Squat 4 x 2 “AirRaid” With a 10 Minute Clock Complete 20 x KB Swings 70/53 100m Run 20 x KB Swings 200m Run 20 x KB Swings 300m Run 20 x KB Swings 400m Run Optional Bonus Work: With time remaining complete AMRAP 100m Run Setting Goals Everyone has goals, and most of us CrossFitters have some pretty big goals, whether it’s deadlifting 400lbs, mastering butterfly pull-ups, or even running a full 200M. That’s where I started, that was my first goal – to run 200M without stopping. It doesn’t matter where you start, what your goals are, or how “small” you might think they seem to someone else. What matters is the effort you put in, and your commitment to achieving them. Start by setting small, attainable goals and measure your progress along the way by writing everything down. So, what are your goals, Rail Trailers? What are some of the ones you’ve already achieved and how did you get there? Kelly G
I actually have set my 2014 goals and with my surgery it’s been tough to work on a lot but a couple of my main goals is to reach 500# deadlift by the end of the year, string together double unders and lose weight! One of the main things I ask my fellow rail trail ersatz coaches is to yell and scream at me, no rep me and push me during wods!!!! Some of the goals I’ve reached are getting my strict pullups which I’ve never been able to do and rope climbs which I hit 4 the other week!!! I’m sure there’s more but I’m so proud to be a part of our community and helping those around me drives me to be better!
Yeeeah Mikey! Well said. This fires me up, love this community!
Hell yeah brother!
Well said, Woody! We have a truly AWESOME community!!!
Oly 75# CJ
Air Raid: 9:50 44#
Nice big group today!
Front squat % work
175×8
200×6
225×3
200×6
175×8
Had to fight for the last few sets but got them done.
Air raid
Fell 250 meters short at the 10 min. Cap with the 70#KB (which crushed me).
Great job 5am. Thanks mike and pj.
“HERE WE GOOOOOOOOOOO!!”
…no matter what kind of day I’ve had, I love hearing those words at the start of the WOD.
Goals? Let’s see, how about to just keep showing up and giving my 100%? I’ve been doing CF for three years now, and am amazed that I’ve stuck with it this long. Many gym memberships over the years were frankly just a huge waste of time and money. I am thrilled that I’ve finally found a fitness regimen that I connect with – the CF community, the toughness and overall grit of the workout is the best!
Awesome!
Well said, Laurie! Great goal and couldn’t agree more about the wasted time and money on gym memberships 🙂 People are always a little shocked at what we pay to do CrossFit, but it is definitely money well spent. Physical fitness & friendships – what more could anyone want?
1RM front squat-115#
“Air raid”
9:13 bonus 100m run 20#
My goal is to actually believe in myself! I always underestimate myself and at the end of the WOD I think to myself I could of done more weight!
My goal is to break 1500lbs in a powerlifting meet and run under a 6 min mile. I know ill be able to do it here at cfrt.
I’m pretty sure with that last deadlift you did, you are well on your way!
Strength-got 165# for 1st rep then dumped it
Air Raid-hit the time cap at 200m on my last run. Started off using 53# KB for the first two rounds then switched to 35#. Could feel my back tightening up.
Goals-losing some lbs; getting healthier in general. I also want to get my DL past 300# Before the end of the year!
Hey, you copied MY goals 🙂 You will definitely get there!
Front squat: 90,95,100,105,110,115
“Air raid” 8:34 + 2.5, 26#
Goals: I tend to ride the fitness roller coaster and my well being suffers as a result. So my goal is consistency. Show up when planned. No excuses.
Awesome goal, Rita!
I liked this question when I saw it last night because right before the WOD I tried a pull up with the thick green band and I got one! I didn’t use it for the workout because I couldn’t get two, but during elements at the end of the summer, I couldn’t get my chin a little more than half way to the bar. It’s small successes like that that keep me working at it. I know I’ll get there with the time and hard work.
Way to go Emily! Use those small successes to fuel that fire and make your way toward the next one. Great work!
Front Squat – 185×2 190×2 200×2 210×2
Air Raid
9:07 +1.5 w/62#
Goals, I have a laundry list of goals I would like to achieve. Right now my main one is to get one of these DAMN MOVIE TITLES!!!!
I share your struggle this week, Phil. I have NO CLUE!!!
Front Squat: 175,195,205,210
Air Raid: 9:12, 35#
Goal: To lose that last 15# I have been struggling with and just become much more fit overall so I can keep up with my 9yr old and all the activities we love to do as a family…hiking especially. The family goal is to hike Mt. Washington next year..
You are well on your way, Joe! You’re definitely kicking some arse at CFRT 🙂
That’s an awesome goal man! You got this!
Worked on my clean form and definitely made some adjustments!
Got through the Air Raid in 8:24, with doing 70# KB and 100m rows, did not do any extra just because of the knee.