Boy, I bet that was a fun one to do at 6am...

I wish my elbows worked like that!

Hugh. I think your elbows have that soft femine look. Lol

Can't wait, this seems like a puke inducing WOD.

CFWU

Cleans
45x5
65x5
85x5
95x5
105x5
(wasn't much 'explosive power' left in my legs, but I got them done.)

AMRAP 12 min of 5 chin-ups, 10 lunges, 15 burpees
7 Rounds minus one burpee
(This is my 'glass is half full' score... I was mad I didn't get that last burpee done!)

3 x 20sec chair sit

CFWU x 2 (subbed some new moves for burpees, lunges (Darren wasn't sure what the heck I was doing)...but I didn't feel warmed up as per usual. Felt this when I started the Press. Mentally, I was hesitant today...hurt my foot a few weeks ago from running and now need to rest it for a few weeks. So, no bending of the toes.)
Press: (5RM)
45-50-55-60-65 (failed on 3rd attempt). I KNOW I can lift this. Mentally, I was just not here today. Next week, I'll get it.
WOD: AMRAP in 12 minutes:
5 chin ups (did the first 2 rounds of 3 +2 but the rest were 5 unbroken. They felt smooth and dare I say even "easy" today. Who would of thought I'd be saying that!! :)
10 squats
20 weighted good mornings @ #20

Time : 8 + 3 chinups

Tony and Jodi - for the warm up...can you suggest alternative warm up exercises for me to replace burpees, lunges and KB lift (can't do left side on this one)? Thanks!

CFWU x1
CLEAN (5RM x 85%)
...170

AMRAP 12
5 chinups
10 lunges
15 barfees
5+

10 minutes lower case h-sit (on the drive home)

CFW
Deadlifts(old injury in low back acting up so we decided to play it safe..thanks Tony!)
3x45x25
WOD 5 chinups(all unbroken was my goal today)
10 lunges
15 Burpees( gimp style, walked in no jump)
7+5chinups.
L-sit on rings
Lots of grunting and panting this morning from all of us..good work!
Oh and Cindy, nice unbroken chinups...good for you!

And L-sit...actually chair sit for me 2 x 30 secs + 10 Knee ups on bar

wu

DL 5RM up to 300. this was nice and easy

WOD
AMRAP 12
5 chinups
10 lunges
15 burpees

5+ rds

after my first round the burpees became a huge issue. i had absolutely nothing in the tank today. I'm pretty sure at one point (atleast once) dave and jon finished a complete round before i did 10 burpees. might have been the beer, might have been the donut yesterday. guess we'll never know. what was that saying? "you can't out train a shitty diet" rang true this morning

l sit

thats L sit, not I sit. though I am sitting. and plan on sitting for a while today

CFWUX2
Push Press:
45x5
55x5
65x5
70x5
75x5

AMRAP in 12
5 chinups
10 lunges
15 burpees

5+ Rounds

L-sit (kinda... I think mine looks more like an "h"-sit than an L-sit)

And to answer Tony's questions from a couple of days ago on goals... one of mine is to do a chin-up... we'll actually serveral chin-ups. That would make me happy. :-)

Tony (and/or anybody else who wants to weigh in)
What's the wisdom on eating/drinking before morning workouts?
a) should I be eating; and if so
b) what?

Thanks

Tracy (F/41/125)

cfwu x 2

Pressing Snatch Balance
35-45-50-55-60
These went well until the last set. I totally lost the weight on the 2nd rep. The third rep didn't go all the way up and fell forward too. The fourth rep ended up being a bit of a cheat with a big shrug. The fifth rep was actually a press. Guess I'll stay at this weight for a while.

AMRAP in 12 minutes of:
5 chinups
10 lunges
15 burpees
7 rounds

Great to have Kelsey across from me to help me keep a good pace ;)

3 x 20second L-sits

I think Tony5 is hitting on me!

RJ...help me out here. What do you normally do when this happens?

Hugh, normally RJ just snuggles in tight with Anthony!

Dave,

When I was going to the 6am class I was making a shake with fruit (banana was my first choice), nuts, 1c yoghurt, 10 oz milk, 1/2c oatmeal and a scoop of protein. I found that if I had about 8oz of that no less than 20min before class I felt about as good as I was going to feel for a workout at that time of day. I had to have at least a half a cup of coffee as well. I know Tony is going to say that he doesn't like most of what I was putting in this shake and if I were to make it today I would replace the yoghurt with eggs and probably try to use less milk...maybe more nuts and less oatmeal.

In the end I found that the best thing for me was switching to the noon class!

Hugh, the man has a gun and tazer. So if Tony5 wants to cuddle, you might as well find a comfortable spot to do it...but never let him see you cry...

Thanks, Hugh Frankly the bunny sounds like less work.

CFWU x 2

cleans 5 rep @ 85 of PM (155)
....130 lb

WOD AMRAP 12 min
5 CU
10 lunges
15 burpees
7 rounds

l-sit. I was wondering who this Quactchi girl was. Is this your middle name, Dave?

I was reading Hugh's recipe and thinking he must have gotten up at 4am to build and consume that 20min before class! If I'm hungry in the morning, I'll have half a banana (this is coming from someone who still eats bananas!),
but usually I don't eat.

Tracy, I'm glad to learn what you were doing for strength. The only time I looked over, the bar was racked or you had just bailed and were reassuring someone that you were okay.

I'd like to see 10 rounds on this WOD from someone today!

Tony5, Hugh likes it when you rock him a little....

Oh, and Ashley, GREAT pic!! :)

Kelsey, I think someone can do that..like Jason!!! it's all in the burpees and jumping forward to meet the hands ..well that's what I think:)

Thanks for that Rashmi. I guess that is the last time I pass up an opportunity to post comments about dorky looking pictures of you!

RJ, I was afraid you might say that.

That is the funniest thing I have heard in quite a while!

Me do 10 rounds? No thanks Jane. I was thinking along the lines of RJ or John actually.

For morning classes I will usually eat a banana before 5:30am (I too still eat bananas). I haven't done very many morning classes but I know enough not to put too much in my belly. I also know I feel very weak and dizzy if I don't eat so it's finding the right balance.

CFWU x 2

Deadlift
45 x 5
135 x 5
185 x 5
225 x 5
255 x 5
275 x 5 ***PR*** went up nice and smooth.

WOD AMRAP in 12 Minutes
5 Chinups
10 Lunges
15 burpees
7 + 4 Chinups

Great day today in the gym. Warm up was nice and smooth. Strength went great...PR again...congrats to Hugh for a huge PR in Press not sure what the weight was but it was heavy! WOD ... Goal was 5 then changed it to 6 after confering with Hugh and ended up getting 7+ so great workout all around...I think John got 9+(machine he is).... so to the noon crew GREAT JOB!

i was just wondering that, why all the banana hate?

BA-NA-NA!!!!

Lyne

CFWU x 2

Press X 5
45 - 55 - 65 - 75 - 80 (only got 3 in a row which is a PR for me, then finished off the other 2. Will try again next week)

WOD AMRAP 12 min
5 chinups
10 lunges
15 burpees
Total: 6 rounds

L-sit practise.

Great job Chris, way to exceed those expectations. I was aiming for 5 since I was now doing chinups and not ring rows, but actually got 6, so pretty happy with that. And I have to agree with Chris on this one - John, you truly are a machine... Great job noontime crew!!!!!!!

Bananas and apples are the perfect conduits for almond butter.

CFWU x 2 (modified, played around with handstand pushups and broomstick OHS)

Press x 5
45, 75,95,115,135,145 (new PR for 5)

WOD: 6rds +5+9

Was pretty happy with this as I knew this one would be hard for me. Still getting better at pacing and should get 7+ next time.

Impressive performance Jon. Nice PR Chris.

Thanks Lyne...thanks Hugh....Lyne a tip on the pullups....just get to the point where ypu can do all ten then worry about form....I am not sure where you are at as far as your reps but that's what i did and it was good for me. Hell I don't even know if my form is good...O well just an idea. Sorry to steal all John's glory!!!

Wow, great numbers all!

Hugh - congrats on the PR! See... I can say something nice too :)

Deadlift 5R @ 85% worked up to 320lbs was easy.
2 X 30 sec L-sit from bar

I will do the WOD later today.
Chris

I thought there was some paleo propaganda which was anti-banana...

I guess I did too. Maybe because their sugar content is high?

Nice job on the DLs & the WOD Chris Sullivan! Sweet press PR Hugh!

WOD
50-40-30-20-10
Wall Ball (subbed 35lb sandbag thrusters, these burned like a mother)
double unders (subbed 3 X skip my rope actually started to freeze and got really stiff, impossible to do DU's with)
11:17
Thrusters could have been faster, round of 40 was kinda broken up, other rounds mostly straight through.
Cold out there today, but fun, I get alot of interesting looks from people walking by me in the parking lot.
Run
40on 20off x 4 modified from CFE WOD today for shits and gigs.

Chris

I like Bananas too

Thank god on the Banana's I eat two of em a day!! Thanks Tracey!!!

Deadlifts 5R@85%

45,135,185,225,265,285

AMRAP in 12 minutes of:
5 Chinups
10 Lunges
15 Burpees

8 rds + 3 pullups

I knew from the beginning there was no way I was going to catch John with his 9 rounds. My goal for tonight was just to try to stay ahead of ChrisE and RJ.

Oh ya and there was some sort of L-sit practice tonight, although it was more of a V sit and I couldn't get more then 15 seconds a session.

On the banana subject, they create a high insulin response as opposed to some of the other fruits, particularly berries/melons (according to Robb Wolf). I was just listening to one of his podcasts on the subject...

Nobody likes bananas as much as this guy

OHS
5 x 45,95,135,135,135,135

AMRAP in 12 min:
5 Chinups
10 Lunges
15 Burpees

8 rounds even

CFWU x 2 ...... tried TGU with 1.5 pood, pretty easy on my right side but couldn't get it at all on the left.
The warm up felt terrible....I think it was an omen for how the WOD was gonna feel.
Really like the noon class.... a lot more energy during the day, and it not too early......I didn't even know there was a 6 am! hahaha.

Deadlift: (5r @ 85% of 315 lb)
45, 135, 185, 225, 255, 265
I still bring my hips up too much on the heavier lifts, but they did feel strong. I need to focus on keeping my chest up and lower hips.

Hugh was awesome with the press today.....I think he pressed more than my bodyweight!!! Nice job Hugh!!

WOD: AMRAP in 12 min of:
5 Pullups
10 Lunges
15 Burpees
Rounds: 9 + ....4 burpees

I wanted to get 12 rounds, but after the 2nd or 3rd round I knew that wasn't gonna happen. I'm still underestimating the Suck-fest of some WODs......this was one of them. My legs gave out a little at the end of the 9th. Everything but the burpees felt really fast, I tried to take Anthony's advice about having a slower, but constant pace with the burpees and that helped a lot.

1 Min x L-sit