Thursday, August 6th

Class: Sorry to the Grid Crew - I told you the wrong strength for today -- Walking Lunges instead - Keep these at the RX weight for class.

Workout: "The Napper" - Love it. (Maybe only Cash and a few others will get this)

Extra Work:
1) E2MOM20 - 1 Clean and Jerk from the Floor - weights as follows:
Sets 1-2 - 60%
Sets 3-4 - 65%
Sets 5-6 - 75%
Sets 7-8 - 85%
Set 9 - 90%
Set 10 - 95%
Bonus set (If you made every lift up to this) - 101% (PR + 2lbs)

2) EMOM10 - 2 PP @ 80% Max

Grid Match breakdown:

Race 1: W for Friendship - Everyone was rowing at a pace well below what I expected of them and set us up for a nice W to start the night, Jesse PR'd his 500m we believe, John stuck to the plan perfectly and the ladies were well below 1:40 & 1:50 respectively -- Great effort.

Race 2: L for Friendship - The only loss of the night, something to be learned. We came out with a plan of 5s and switch - with 3-4 no reps out of the 80 Hang Cleans that was the difference (lost by ~5 reps) - Also realized that 5s were not the way to go, should have started with bigger sets.  Live and learn, poor coaching decision by me -- CFW also 'saved' their guys a bit more on the row than we did and that paid off. 

Race 3: W for Friendship - K$, Jenny and Jade stuck to the plan perfectly, had high quality standards and finished 3-4 reps ahead of CFW for the tightest race of the night.

Race 4: Push Presses were domination - Jade smoked 125, was good for 145 - Jenny and K$ walked through 165 - Were a bit rushed at 175 and Jenny hit it, K$ HAD. IT. in the bank, but the timing called that a day for the ladies. Guys went 225, 245, 255 with all of us hitting it - then Jesse nailed 265, and I hit 280 and 310 to wrap up a solid victory.  All PRs on the guys side - Great atmosphere from the cheering section!

Race 5: 30 Backwards DU for time - Initially this had us worried, but Jade and Jenny pulled through and picked the skill up fast (especially Jade who paired together I believe 8 at one point, with someone elses rope) -- We won out of every team.

Race 6: MU - K$ and I were by far the largest athletes chosen to do the MU's and while some may have thought that would be at a detriment to us, we put up the most of any team at 29 in 2 minutes!

Race 7: The show of shows....Jenny and Jesse got on that wall and it was a speed shit show of HSPU racking up ~79 in 2 minutes...unreal to watch the speed and proficiency here.

Race 8: John and Jade had a smooth plan of 10s and switch - their pace, poise and composure gave them the win as someone was in mid-Pistol at all times.

Race 9: 50 Calorie assault bike was my bitch...then immediately after...John's bitch. We finished a good 30s ahead of every other team and built a massive lead. The team had great planning and execution to maintain and build on that lead - and we ran the 800m a good minute or two ahead of anyone on any of the other teams...a true statement was made. 

10-17 was the score (perfect would have been 9-18) - so there is room for improvement, but a great FCF showing for night one! Hard work paying off!