We had a very special guest this morning who was all smiles, even at 5:30am and who added even more positivity to the class vibe, which I didn't believe was possible. #Sunshine
It's been a VERY long time since I deviated from my usual evening class schedule; however, I had lots of fun with the 530a crew today! Glad we were able to struggle through the 24 min AMRAP together
Have not DL heavy in a good while. Worked up to 290# for 3 - felt heavy. Wod was fun - teamed up with OnYourMatt and Li$a. Was more taxing than I anticipated. Sled work of any kind just crushes me. Extra work was a convenient trio with Sunshine and Jade. We each started on a different movement, and thank God they were there. The AirDyne made a very good case to move above sleds on my #ShitList today. Snatched at 115# and got 3 MU each round.
The 9:30 class was jamming today. Lots of great people to workout with. Deadlift and any pull from the ground has been a weakness of mine but hit 385 for 3 which might be a 3RM PR?? Class WOD was a lot of fun.
Extra work today with a great crew that included Jeff, Jenny and Maria. Goal was to have no misses on MU or snatches. Was able to accomplish although most of the squat snatches looked ugly. Great training day
Class -- Hit 405, 425, 475 x 3 - Failed on 510 x 3, couldn't budge that bitch. MetCon was good and fun, though I zoned out pretty hard and didn't hear that we were supposed to run with / stay with the sled so we were big fat cheaters.
Extra was great - Hit 5 MU each time and cals in ~35-40s - Snatches I went 125 x 1, 155 x 3, 165 x 2, 175 x2 - Wrist not great, missed 1 Snatch at 175 because of it, but all in all was good work.
Muscle ups!!! Got my first one and I was like woah what is going on here.... I should do more. So I ended up making 9/10 with a few sets of 2 in there 😁😁😁 eeek.
Class ... Holy brutal. Running on 4 hours of slee it was hard for me not to have a negative attitude but Jeff reminded me of the blog and I snapped out of it (for the most part! Haha) dead lifts I only worked up to 245.. Def only 80% . Wod was tough ... Kinda waned to vomit. But my team beat Clark so that was good ;)hehe
So, yes it's true, I went to 530a today. It was different but fun!
Partnered with K$ on the DL... Worked up to 260 which felt awfully heavy today.
That workout was a real treat. Got to work with Ca$h and Bathman which was fun! The biggest bonus however was that its a whole lot cooler at 5:30a which helped a ton.
Did the extra with K$ and Jade. Used 85 for the snatches... These felt pretty rough at first but got better as we progressed through the workout. Airdyne was the worst... I was averaging 8-10 cals per round. Missed my first round of MU completely, and from there was hitting 1 per round. I wasnt feeling very confident with them today; however, I am well aware that I need to focus on always going for 2... Or 3!
Despite all the early morning fun today, it's business as usual tomorrow with my evening crew :)
Did the DL's today and class! DL: 210, 225, 240, 255, 270 They all felt really good! Last set was rough, but I actually felt like I was doing them correctly and using my butt and hammies and not my lower back. Class: LIKE WHOA! Was with Cody and Blake they were amazeballs! I did hang clean at 105 instead of push press.... Hoping this shoulder stuff simmers down so I can proceed with overhead business!!!
Didn't do the extra stuff on the blog BUT dos do pull a parts 2x30 and then working on my wings by doing 5x6 dumbbell rows 2 times with 35 pounds.
Today was a good one! Did the EMOM extra work before class. Scaled a bit to my abilities and was able to do 2 MUs in a row each minute for all 8 rounds which was awesome for me! Did the snatches at 95lbs really trying to focus on foot work/form from the ground. Air assault bike assaulted me.....but I finished the 15 calls each time in 34-40 sec.
Workout was a good one, got up to 325 for 3 in the DL. The metcon was a burner, really tried to make sure my team beat Kenz's team but as you guys heard that was unsuccessful, luckily the Buckeyes finally named their starting QB to lift my spirits http://youtu.be/A0qLcQl56zQ . Now I gotta get ready to get better with Joey Cash in the morning tomorrow morning, Jeff we might need you to open the gym at 5am so we have ample time to talk Buckeye football and maybe even break down some film.
Was able to work in on the 6:30 PM class #TBCOD DL-worked up to 435. Should've gone to 655 but ran out of weight... CLASS-paired up with Jesse for this one which was cute EXTRA-on my own in a dark cave. Love these character building sessions where I get to see what I'm made of. Hit 5 MUs every round, snatch @ 145/155/165/175 (failed the squat on last rep but picked it up and totally redeemed myself) for 2 rounds each and all 15 cals each round. Really fun time. Thanks Jeff for this opportunity.
Seeing Jesse on a Wednesday was weird. O and shout out to Will for dead lifting heavy today and also leaving me and Jesse hanging for the WOD. It gave us a chance to get even better.
Blog game has been super weak for me lately. My bad.
Started with extra work. Thought it was gonna be solo but ended up with a good group. Did 5 MUs every time these felt good. Snatch-started at 150 and went to 180. Should have finished heavier. The cals on the dyne got me breathing.
Did deadlifts with class-worked up to 405. Felt really weak here but happy to be deadlifting pain free. Called it a day. Body is a bit beat up.
great class today. 19 at 5:30am. Proud of you.
ReplyDeleteWe had a very special guest this morning who was all smiles, even at 5:30am and who added even more positivity to the class vibe, which I didn't believe was possible. #Sunshine
DeleteIt's been a VERY long time since I deviated from my usual evening class schedule; however, I had lots of fun with the 530a crew today! Glad we were able to struggle through the 24 min AMRAP together
DeleteCash.. Urban has officially been put on the hot seat and has to earn his seat back at the table.
DeleteHave not DL heavy in a good while. Worked up to 290# for 3 - felt heavy.
ReplyDeleteWod was fun - teamed up with OnYourMatt and Li$a. Was more taxing than I anticipated. Sled work of any kind just crushes me.
Extra work was a convenient trio with Sunshine and Jade. We each started on a different movement, and thank God they were there. The AirDyne made a very good case to move above sleds on my #ShitList today.
Snatched at 115# and got 3 MU each round.
The 9:30 class was jamming today. Lots of great people to workout with. Deadlift and any pull from the ground has been a weakness of mine but hit 385 for 3 which might be a 3RM PR?? Class WOD was a lot of fun.
ReplyDeleteExtra work today with a great crew that included Jeff, Jenny and Maria. Goal was to have no misses on MU or snatches. Was able to accomplish although most of the squat snatches looked ugly. Great training day
Love your energy and positivity.
DeleteI could feel it through my computer...
DeleteThis Alex is an energy giver
DeleteAlex and Maria got to know each other today after class too, great conversation during cooldown time.
DeleteClass -- Hit 405, 425, 475 x 3 - Failed on 510 x 3, couldn't budge that bitch.
ReplyDeleteMetCon was good and fun, though I zoned out pretty hard and didn't hear that we were supposed to run with / stay with the sled so we were big fat cheaters.
Extra was great - Hit 5 MU each time and cals in ~35-40s - Snatches I went 125 x 1, 155 x 3, 165 x 2, 175 x2 - Wrist not great, missed 1 Snatch at 175 because of it, but all in all was good work.
What if we were made without wrists?…. mind blown.
DeleteI wish I would have dead lifted with you. MEATHEAD
DeleteI wish so too...you let me know if I can roll into CF Liberty one day..we'll make it happen.
DeleteDL ended at 290# which might be a 3rm pr?
ReplyDeleteSleds was tiring. hard workout for me
MU went 5,3,3,3,4,4,4,5
Snatched 125# with a strange missed on squat in 2nd rd. last rd did 135#
Bike was hard. Last 2 min only got 10 cal
I want you pulling 5 hundo at new cov. lets go.
DeleteGonna need 5hundo easy since Jesse and Maria are coming on the MU AmRap next!
Delete5hundo. Got it.
DeleteMuscle ups!!! Got my first one and I was like woah what is going on here.... I should do more. So I ended up making 9/10 with a few sets of 2 in there 😁😁😁 eeek.
ReplyDeleteClass ... Holy brutal. Running on 4 hours of slee it was hard for me not to have a negative attitude but Jeff reminded me of the blog and I snapped out of it (for the most part! Haha) dead lifts I only worked up to 245.. Def only 80% . Wod was tough ... Kinda waned to vomit. But my team beat Clark so that was good ;)hehe
https://instagram.com/p/7_RWb5QacO/?taken-by=fcfjeff
DeleteBeasting. PRoud of you -- NOW! Let's get to 5, 6, 7, 8....NOT NOT TRAIN THEM PLEAASSEEEE
WOOT WOOT PROUD OF YOU KENZ!!!!!!!!
DeleteOn the rings every day you're in the gym. I'll be happy to police this… :)
DeleteSansbury brothers are now officially in charge of all things relating to Kenz's Muscle-Up training.
DeleteSo, yes it's true, I went to 530a today. It was different but fun!
ReplyDeletePartnered with K$ on the DL... Worked up to 260 which felt awfully heavy today.
That workout was a real treat. Got to work with Ca$h and Bathman which was fun! The biggest bonus however was that its a whole lot cooler at 5:30a which helped a ton.
Did the extra with K$ and Jade. Used 85 for the snatches... These felt pretty rough at first but got better as we progressed through the workout. Airdyne was the worst... I was averaging 8-10 cals per round. Missed my first round of MU completely, and from there was hitting 1 per round. I wasnt feeling very confident with them today; however, I am well aware that I need to focus on always going for 2... Or 3!
Despite all the early morning fun today, it's business as usual tomorrow with my evening crew :)
YESSSSS SHE'S coming back! #evening4lyfe
ReplyDeleteJen K - just dominated your lyfe in posts. Get off me.
DeleteChris, don't hate the player... Hate the game... BOOM (drop the mic)
DeleteDid the DL's today and class!
ReplyDeleteDL: 210, 225, 240, 255, 270
They all felt really good! Last set was rough, but I actually felt like I was doing them correctly and using my butt and hammies and not my lower back.
Class: LIKE WHOA! Was with Cody and Blake they were amazeballs! I did hang clean at 105 instead of push press.... Hoping this shoulder stuff simmers down so I can proceed with overhead business!!!
Didn't do the extra stuff on the blog BUT dos do pull a parts 2x30 and then working on my wings by doing 5x6 dumbbell rows 2 times with 35 pounds.
Today was a good one! Did the EMOM extra work before class. Scaled a bit to my abilities and was able to do 2 MUs in a row each minute for all 8 rounds which was awesome for me! Did the snatches at 95lbs really trying to focus on foot work/form from the ground. Air assault bike assaulted me.....but I finished the 15 calls each time in 34-40 sec.
ReplyDeleteWorkout was a good one, got up to 325 for 3 in the DL. The metcon was a burner, really tried to make sure my team beat Kenz's team but as you guys heard that was unsuccessful, luckily the Buckeyes finally named their starting QB to lift my spirits http://youtu.be/A0qLcQl56zQ . Now I gotta get ready to get better with Joey Cash in the morning tomorrow morning, Jeff we might need you to open the gym at 5am so we have ample time to talk Buckeye football and maybe even break down some film.
Was able to work in on the 6:30 PM class #TBCOD
ReplyDeleteDL-worked up to 435. Should've gone to 655 but ran out of weight...
CLASS-paired up with Jesse for this one which was cute
EXTRA-on my own in a dark cave. Love these character building sessions where I get to see what I'm made of. Hit 5 MUs every round, snatch @ 145/155/165/175 (failed the squat on last rep but picked it up and totally redeemed myself) for 2 rounds each and all 15 cals each round. Really fun time. Thanks Jeff for this opportunity.
Seeing Jesse on a Wednesday was weird. O and shout out to Will for dead lifting heavy today and also leaving me and Jesse hanging for the WOD. It gave us a chance to get even better.
655 was in the bag. You don't need me.
DeleteBlog game has been super weak for me lately. My bad.
ReplyDeleteStarted with extra work. Thought it was gonna be solo but ended up with a good group.
Did 5 MUs every time these felt good.
Snatch-started at 150 and went to 180. Should have finished heavier.
The cals on the dyne got me breathing.
Did deadlifts with class-worked up to 405.
Felt really weak here but happy to be deadlifting pain free.
Called it a day. Body is a bit beat up.