Coaching

So happy I can work with athletes. Hands on, challenged, inspiring, and totally fun.

CFT modified

Bench press 1=295
Clean 1=225 PR (power clean, for wrist caution)
OHSQ 1= 205 hit no problem, but was done for the day..... Very happy with the work and the power cleans felt great.

Warm-up

3 rft:
135 clean and jerk x 10
15 reverse sit ups

My time-5:47

First time I tested my wrists. Felt great and was def. a warm up for one part of event 4 of the GG. Was able to keep moving. Will be able to push it with the 135 overhead....

100 Burpees for fun

Nick and I did 100 burpees clapping on a ring 3 feet overhead, 1 for 1. No time, just as fast as we could. Never missed a beat. Good way to start off the day. Fun!

Fire Academy

5 rft:

100 mtr farmer carry (50lb)

3 rope pull (70lb)

5 tire flip

10 pull ups

My time-19:36

Smoked it. Was right up my ally. Very fun, different, and new. Loved it. Pushed it, stayed right on Tanners heels.

Reverse chipper

750 mtr row

30 wallball

25 kb swings (1.5 pood)

20 box jumps

15 burpees

20 box jumps

25 kb swings

30 slam ball

400 mtr run

My time-13:05

Went solo, but had MK and RH there to push me. Felt great,,,, but hurt so bad. Pushed till I was about to puke. The only way to go all out. Very happy with the effort.

Your a Tabata

Tabata row for calories -68
1 min rest
Tabata push press (50lb) -39
1 min rest
Tabata box jump -105
1 min rest
Tabata airdyne (max effort)

Saw the people on the white board I needed to beat and was able to dig deep.

Jackie

1000 mtr row
50 thrusters (45lbs)
30 pull ups

My time- 7:50

Did real well. Able to go 20-10-10-5-5 thrusters. Should've finished with all 10 unbroken, but thought I needed to breath.... stupid. Pull ups went well. Still happy with the effort. Then went in for another dip.... Tabata.

Gut Bomb

4 rtf.
25 double unders
20 sit ups
15 pull ups
10 tgu (35lbs)
5 kb swings (2 pood)
400 mtr run

My time-24:34

Felt great. Tried to push the run. Everything else was fine. TGU x 10 are a bitch, but do able. Maybe I would've been faster with someone to try and catch. Thought my time was good, then saw Cats....... enough said.

Nice and quick

21-15-9
Sumo Dead lift High Pull (115lbs)
Single leg Renegade Rowers (50lbs)

my time- 5:04

Wanted to use thrusters but my stupid wrists are still fucked up. Not sure what I'm gonna do about this. They only bother me when they are hyper extended under a load. My HSPU are there. Was knocking out sets of 4-5-6 right after the WOD. Loving it.

Dead Lifts

Dead Lift 3-3-3-3-3

345-375-385-345-365

PR by 10lbs. Felt good. Still a little scared to go bigger fast. But liked it. Repping out big weight can be a little scary.

Burpee and Row

5 rft
500 mtr row
10 burpees:

My time- 15:09

A real burner. Was fun, liked the pair together. Legs, hips, back. Will try this one again.

21 and 21

3 rounds of
21 weighted pull-ups (30lbs)
21 GHD sit-ups

Plus fooled around with my OHS. Wasn't my best showing.

Event one for GG (first try)

AMRAP
10 kb swings (2 pood)
120 mtr run
10 wall ball (20 lb)
120 mtr run

My #s- 6 rds + kb + 60 mtr

Gotta run when it hurts. Gotta pick those feet up, push faster.... I want this bad....

Triplet and then some

For time
500 mtr row
3 rounds of
25 kb swings (1.5 pood)
15 slam ball (20lb)
10 burpees
then
400 mtr run

My time-11:56

Was one minute behind Robert. I wanted that one bad. Went balls out, but should hit those last swings unbroken. Gotta dig deeper to not ever stop. Liked it, time was very good, but want to catch him with these ones.

Micheal

"Micheal"
3 rounds for time
800 mtr run
50 back extensions
50 GHD sit-ups:

My time- 26:10

Never did this one before and don't know many who have. Just cause it sucks and kinda makes you feel sick cause of all the up and down and all the blood rushes to your head. Was happy I did it though. And was able to still push it pretty hard even though I was alone. Maybe because I just wanted it to be over....

Lynne

"Lynne"
Body weight bench press max reps
Pull-ups max reps
5 rounds, for reps:

My #-203

This is a 23 rep increase from last time, the bench virtually the same, but my pull-ups have gotten much stronger. Considering this was # 3 WOD, and my grip was totally shot. Very happy with my numbers. And my hands stayed in one piece. Nice.....
315 lb dead lift max reps in 2 min. 19. 4 more since Oct. 20 should be coming soon.

This was a a little mind numbing

Three Rounds for Time:

50 mtr walking lunges
100 mtr broad jumps
250 mtr run



My time-18:30

It was different, that's for sure. A bit boring, but no less difficult. Was able to push it cause I was working with Tanner. Any one stronger or faster than you makes for the best partner. And it was really cold out there.

Dips/ Burpees/WallBall

4 RFT.

9 ring dips

15 burpees

21 wall ball.

My time-12:17

Much harder than it looks on paper. Loved it. Really pushed it.

Annie

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

My time-6:34 PR

10-1 Pyramid Triplet

Tabata Mash-up:

L-Hang- Burpee

rest 1 min.

Split legs- Frog Leap

then:

10-1 Pyramid:

2 pood KB swings

L-Pull up

Push ups

My time-15:21

5k row & Cleans

5K row-20:27.3

A first for me. Wanted to try it for some time but always found something more fun to do. Sucked it up and hit it hard. Loved it, besides it being kinda boring, but wanna get it down below 20 min.

Cleans- 10-5-2-2-1

Fooled around for a lil and then went big. Got up 205 easy, then fucked up and threw 215 up got under it to low when I could have just quarter squated and caught it. Bar came down hard and crushed my wrists. Hurt bad. Still sore. Nothing major, just gotta receive the bar at the proper height next time. I have the power to throw the weight up high enough to complete the lift, just have to work on finding the right place to receive the bar.

Over Head Squats and then some

OHS
10-5-3-3-2-1

Worked up to 205(previous PR) and managed it as a 2rep max. Can go heavier, but was happy with the effort.

AMRAP 8 min-
8-70lb kettle bells swings
12-20in box jumps

7 rounds even. Really burned up the legs, but was happy with it. Always feel like I could squeak out more, but its easy to think that in retrospect.