The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Thursday's conditioning work includes russian kettlebell swings, chinups, and double unders.
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Go Jen, go!
Yahoo looking good.
Can you put me down for a medium; bring the money in Saturday. Friday is a base gym day. I'll register soon, when is the deadline?
That's my girl!
Drew, you can register any time before the Open starts, but we need tshirt sizes by this Friday.
6am
Warm up

Deadlift to 290 x 5 (PR)

WOD AMRAP in 12min
10 Russian KB Swings (Grey)
10 Chinups
30 Double Unders (90 Singles)

5 Rounds + 8
Roger. Medium. Can I pay Sat, or should I drop by beforehand?
We can bill account ... best to send an email so we can flag it though.
Alrighty. Thanks.
wu x almost 2

daily squats 70, 80, 90, 100

power clean to 65 x 3 (got the ok to try 70 next week--yay! Thanks Jane)

WOD AMRAP in 12 minutes of
10 Russian kbs (yellow)
10 chinups (jumping, on rings)
90 single unders

5 rounds plus 20. Fun, sweaty fun. Have a great day!
Looking strong & determined, Jenn!
CFWU x2
Deadlifts to 160
WOD:
AMRAP in 12 min of:
10 Russian KB swings (1 pood)
10 chinups
30 double unders
4+20
Great work everyone!
Warm up

Daily squat to 285

Deadlifts to 330x5
AMRAP in 12 min of:
10 Russian KB swings (2 pood)
10 chinups
30 double unders
7+17

Good work this morning everyone
Warm up
Bench Press to 130
AMRAP in 12mins
10 Russian Kettlebell Swings (20kg)
10 Chinups (sub 10 Ring rows)
30 Double Unders (sub 90 single unders)
Result: 5 + 20

Great morning at the gym!
10AM: Rest Day ... aka Squat 495x1.
Go Jennie! You sure work hard!
10AM: Deads - Failed after 3 on set 5 (415#)... legs just didnt have the pop.

Conditioning - 400 DU's (4:29) thanks for the push Drew!
Warm up
Snatch 132x1x3 pr for reps.
Clean&Jerk 164x1x3 pr for reps.
Squat 245x2 pr for reps.

A heavy and fun session for me:) I let out a"f**k yeah" when I got my first 164 jerk!?! It just came out lol..kinda pumped;)
Have a good day!
Jane is on a roll!
CFWU x 2—skipped the chin-ups because of the WOD
Front squats to 110
60x5
70x5
80x5
90x5
100x5
110x5
Nice working with you Nadege!

WOD=AMRAP in 12 minutes
10 Russian KB swing
10 chinups (jumping and mostly singles)
90 singles
3+19

Always a joy to be at CFF!
Great work, everyone!
Thanks for the coaching, Jodi!
AM:
Hot Tub/Stretch. Power Snatch 106x1 EMOM for 12 minutes. A few Power Clean & Jerks. Front Squats 173x1x3 + 156x2x2.

The 2 hour fascia beating I took yesterday definitely left the muscles a little tired. ;)
S.DL 280# felt good, come on 500, I will be waiting for you....
WOD, yeah I modified it , pulled a muscle, or something similar quit in the end, did get some DU in...
then I talked to Jodi for a good half hour, she made me think about things food, my fasting in the summer, the open, it was a good talk, will definitely go back home and think about what she said.

She said I wont be able to make it on the top 60. I have now no idea why :) LOL
Deadlift (x3) 425 PR for reps

Good chat with Jane, keep on clawing for more coach!
Omar O.. you might not make it to the top 60 (this year), but you'll go in fighting like a champ. ;)
..you too Drew :D
Running on 3 hours of sleep and a short nap ..

2PM
Hot Tub Stretching
Warmup

AMRAP in 20 minutes
2 chinups
4 HSPU
8 Box Jumps (28")

16 rounds plus 5. Happy with progress on HSPU in this one. About half the rounds were unbroken and all but 3 rounds I stayed up in the handstand (resting). PROGRESS!!!
CFWU
Deadlifts to 150 x 5 - focussed on form under the watchful eye of Coach Jodi - I passed :) - plus 5# next week
Enjoyed sharing the bar with you Greg - Nice work on your deadlifts!
WOD
AMRAP 12 min
10 Russian KBs (1 pood)
10 Ring Rows
30 Double Unders
6 rounds even!
That was fun
I just finished practicing some excellent Yoga postures for class on Saturday :) "wild thing" and "downdog with a twist" my favs! come try the class out and find your trouble spots :)
500m row warmup

Tabata Pushups
55 reps

Tabata Squats
105 reps

Tabata Situps
99 reps

Moral of the workout, must decrease bodyweight
Still time to register for the CrossFit Games Open! http://games.crossfit.com ... reg online and then email us your tshirt size before end of Friday!
Cleans to 97 x 3

WOD
AMRAP in 8 mins of:
10 front squats (80#)
20 lunges
5 rounds + 2

Snatch 45, 55, 60, 65, 70 x 3, 75 x f. Too tired.
I did get up to 65 x 1 with the squat :)

I need a better routine and not do new lifts after a WOD. I get caught in the moment and can't resist doing the WOD in my first session :)

Congrats on the big squat PR RJ! scared me just watching :)

Good job today everyone!
Power cleans x 3 to 100
Amrap in 12
10 Russian kb swings....1.5 pood
10 chin-ups
30 double unders
5 + 11
Sumo DL to 290x5 *PR*
No WOD
That is all :)
Clean and Jerk reset to 145x5 as it's been a month

80,95,110,125,135,145

10 Russian KB Swings (2pood)
10 Chinups
30 Double Unders

6+17