Here is all the info for the upcoming Paleo Challenge - http://cfmpaleochallenge.wordpress.com/about/
There will be an information session on Sept.12 at 7:30pm. Even if you don’t plan on participating, this will still be a great session to attend. Bring lots of questions.
AMRAP in 7min
10 Hang Squat Cleans
10 Pushups (Hand release)
Compare to Feb.1/11
Getting your elbows up in the bottom of the clean can make the difference between a successful lift and a failed lift
Mobility
WU x 2
Front Squat x 5
95-115-125-135-145
WOD: AMRAP 7min
- 10 Hang Squat Clean 85#
- 10 Hand Release Pushup
Score: 4 Rounds + 10 Hang Squat Clean + 5 Pushup
Mob
WU x 2
Strength
Hang Squat Cleans
5′s= 35-55-65-75
3′s= 85-95
WOD
Rx’d
= 3 rds + 3 PU
1st time doing Push ups with out band in a WOD!! super excited, great job everyone!!
Good Job Mexican Powerhouse!! Nice Work
Aweosme! I was chasing you
You were faster on the HSC but I caught up everytime on the PU!
Awesome job with the pushups, I find the hand release harder and you just did 33 of them.
Way to go Elba..
Nice job on the push ups Elba. You’ve been working hard on those.
Congrats on the “band-less” push ups!! Your hard work is really paying off!
Way to go Elba! Soon you’ll be onto band less pullups! Yeah!
Thanks for leading the way. I hope to be push up bandless some day.
mobility
wu x 2
strength – Hang squats clean
95×5,95×8,115×5,125×5,135×5
WOD: AMRAP in 7 min
10 Hang squat clean (95#)
10 Push up hand release
Total rounds = 5 rounds(last time did 3 rounds & 3 HSC)
Impressive PR Gilles! Way to go!
mobility
wu x 2
strength – Hang squats clean x 3
15, 35, 35, 40, 45, 50, 55
WOD: AMRAP in 7 min
10 Hang squat clean (45#)
10 Push up hand release
Total rounds = 2 rounds with 45# 1 round & 4 PU with 35#(last time did 4 rounds & 8 PU and sub HSC for Push Press)
WOD – 4 rounds + 6 HSC @ #85
Great fast pace set by everyone this morning…. The 6am crew rock.
Squat Clean and Jerk (3+1)
95-140-150-165-165-165
WOD Rx’d
6+5 pushups (11 rep PR)
Great job morning crew!
Great score! Nice PR
Nice score Kevin!
WU x 2
Practice Hang squat clean
5×45, 4×55, 3×65, 3×75, 1×85, 1×95, 1×105, 1×115(F)
WOD RX’d – 3 rounds + 4 hand release push ups
PR of 1 HSC and 4 PU (5 reos), plus I did the pushups from my toes. Second WOD in a week with PU on toes. feels good.
Good Job on those Pushups!!
You & Elba are good for each other. I know how much you “love” PU’s!
Congrats on your push ups, Chantal! Great job!
Great job on the toe push ups Chantal!
WU x2 (first round did 9 x 35# weighted pullups before letting go of bar)
Squat Clean
10 x 45
5 x 65 – 85 – 105 – 115
WOD Rx’d
4+4 HSC
Couldn’t figure out the quick HSC dip during the wod, but when Kevin showed me afterwards AND THEN the HSC went pretty quick, go figure.
Great Job everyone.
Great weighted pullups!
Great score on the WOD, Trent!
Hang Squat Clean
)
55 75 85 105 115 125 135 145 150PR
(thanks for the inspiration from last night Corinna
WOD Rx’d
4 Rounds + 6 HSC (not a PR)
150? That’s awesome.
150lbs!!!!You are the Clean Queen. That is a lot of weight to be lifting. Congrats Joanna.
Yowzers….that’s some really heavy cleans Jo. Impressive.
Impressive HSC, Joanna! Nicely done!
Great job Jo and very happy that I could be of help!
Warmup
OHS had to stop due to wrist
WOD rx’d
4 rounds + 6 hang squat cleans
Feel like I can do better when is wrist heals up.
That “wascally” wrist….hope it feels better soon
Excited to try the benchmarks for the Paloe Challenge. Burpee race anyone?
Too bad this didn’t happen before I started paleo. I suppose I could still do it but I think my results would be less dramatic now.
Burpee race doesnt sound that fun.
warm up as posted
strength
front squats
5 @ 155, 165, 175, 185, 195 (pr 5)
Wod Rx
4 rounds and 2 HSC
Nice work Tom!
Hang Squat Cleans
95 X 5, 115 X 5, 135 X 5, 155 X 3, 165 x 2 3rd rep failed Pr of 20# for reps
Wod Rx
5 rds 2 cleans
I was very happy how my technique felt for the hang squat cleans felt this morning
one too many ‘felt’s. ha
Nice HSC PR, Darsey! Congrats. Great score on the WOD, too.
Mob
Wux2
Strength. Hang squat cleans
WOD
Am rap 7 rounds
10 hang squat cleans
10 push ups ( hand release)
Rx. 4 & 4 HSC
Mob
Wux1 + 28 Birthday Burpees- HAPPY BIRTHDAY Jason Richard!!!
Strength. Hang squat cleans
WOD
Am rap 7 rounds
10 hang squat cleans 50#
10 push ups ( hand release)
Total 3 & 2 HS
First Time doing Pushups from Toes in a WOD
Super Pumped!!
Great Job!!! Same day – Same WOD!!! we are like WOD sisters!!
That’s why I tried it!! Wanted to try and be a little more like you
Way to go, you two!
yay!
Sweet leesa.. Great job, wish I was there to see it!!
You wish you were there to see it?? what about my push ups?? Just kidding but I can see some favoritism in here lol
damn triangles!!
Yay on the Rx’d push ups Leesa.
YAY for progress! Congrats on your full plank pushups in the WOD! Exciting accomplishment!
Way to go Leesa! Isn’t it awesome how we motivate one another?
Awesome, Leesa…I hope to join you and Elba one day. Great work WOD sisters.
Mob
Wux1 + 28 BDay Burpees for Jason, happy birthday!
Strength. Hang squat cleans
WOD @ 60#
Am rap 7 rounds
10 hang squat cleans
10 push ups ( hand release)
total= 4 rds = 6 pushups
Wanted to go Rx, but after almost a week off I fugured less is more.
WU x 2
** I OWE JASON 28 BURPEES **
Push Jerk x 5
95-105-115-130-140 (PR Reps)
Wasn’t planning on shooting for the PR but they felt really good today.
WOD (modified):
AMRAP in 7 min
–10 Hang POWER Cleans @ 95#
–10 Hand Release Push-Ups
6 rounds + 1 HPC
Cashout: Couch Stretch & Samson Stretch
Skill of the Week: Floor Press x 5 @ 95# (3 sets)
great score!!
Congrats on your Push Jerk PR, Blake and a great score on the WOD.
Very nice work Blake!
Mobility
WU x 2
Strength
Hang Squat Cleans X 5
45-50-55-60
WOD: AMRAP 7min
- 10 Hang Squat Clean 50#
- 10 Hand Release Pushups
Score: 3 Rounds + 9 Hang Squat Cleans
WU x 2
hang squat cleans x 5
65-75-95-115-125
WOD Rx: AMRAP 7min
– 10 Hang Squat Clean 95#
– 10 Hand Release Pushup
Score: 4 Rounds + 1 Hang Squat Clean
Mobility
WU x 2
Strength: shoulder press
5x 95-115-135-145-155
WOD: AMRAP in 7min
10 Hang Squat Cleans
10 Pushups (Hand release)
Score: 4 rounds + 10 HSC + 1 pushups / hand release
WU X 2
Strength – Hang squat Cleans X 3
65-85-105-115-125
WOD – AMRAP 7 Mins
10 Hang Squat Cleans 95#
10 Hand Release Pushups
Score – 4 Rd + 5 HSC
Great work Jeff
I was impressed with the focus people had today on technique. That makes a coach happy!
WU x 2
Hang Squat Cleans:
45-55-65-75-85
WOD as Rx’d: (Happy with an Rx’d WOD, seeing as I’m an “old” married broad, eh Kevin??)
4 Rounds + 10 HSC
HSC were a real grip killer for me. Took all I had not to drop the bar in the last 2 rounds.
Nice to see the 5:30 folks.
nice work tonight Heidi, even for and old married broad..
.. and was nice to see you tonight too! been too long!
It was GREAT to see you tonight! It has been too long. You did great on the WOD. My grip was suffering near the end too.
I was most impressed by all your grunts and groans tonight Heidi! lol! Good work!
mob
2x WU
Worked on some knee mobility exercises, voodoo bands (best invention since sliced bread!
Worked on hang squat clean practice
45-65-85-95-115-125
these felt pretty good after doing the above warmups, knees felt good.
Wod Rx
5 rounds and 8 pushups
there was no mistaking this wod even on paper it looked “bitchy” lol.. the squat cleans take your wind, and the hand release PU take your strength.. why is it that a 7 minute wod takes as much out of you as some of the hero wods from last month? great programming Kev and Jo.
Agreed! Love the programming too!
Impressive score on the WOD tonight. I know you are not friends with anything “squatty” right now because of your knees, but you did AWESOME!
Very true indeed Jeff. Glad you liked Laura’s paleo cookies. Good job on the WOD.
mobility
WU x 2
Hang squat cleans 3RM to 70#… keeping it light as I’m just incorporating the jump in the lifts again
WOD @ 50#: 5 rounds + 7 HSC
one of those short but efficient wods!
Efficient indeed! Hard to believe 7 minutes can be that tough!
WU x 2
Practice HSC
WOD: AMRAP in 7 min
10 HSC @ 95
10 pushups hand release
Score: 4 + 6 HSC
Oy vey. Lost steam after 3rd time doing HSCs. Good WOD though.
Mob + WU x2
Hang Squat Clean
65×10 – 75×6 – 95×5 – 115×3 – 135 – 155 – 165
WOD Rx = 5 rounds (PR from 3 rds + 3 HPC)
Wicked PR, Mario! That’s impressive.
Nice PR for sure Mario!
WU x 2
Hang Squat Cleans x 5
65-75-85-95-105
WOD Rx’d — 4 rounds + 3 HSC
Tough WOD on the wrists, lots of grunting tonight — LOVE IT!
Mobility
47 Birthday Burpees
Strength: worked on technique for Hang Squat Cleans
WOD Rx’d AMRAP in 7 minutes of
10 Hang Squat Cleans @65
10 Hand Release Push Ups
= 4 rounds
Another Rx workout under my belt!!! Yay!!!
Great job Christine!
Wow!! great job!! you killed it!!!
All your hard work has paid off. Great job.
WOOHOO!! Another Rx’d WOD! So proud of you. Wish I had been there to see it.
You go girl! Awesome work!
Mobility
WU x 2
Foam rolling
Practice cleans at 55 & 60
WOD: AMRAP 7min
- 10 Hang Squat Clean 55#
- 10 Hand Release Pushup
Score: 4 Rounds + 2 HSC
Mobility
WU x 2
Hang Squat Cleans x 5
65-75-85-95-105
WOD: AMRAP 7 min
10 HSC @ 95#
10 Hand release pushup
Score: 5 rounds + 4 HSC
Nice score Chris!
MOB, WU x 2
Hang Squat Cleans
95 X 5, 115 X 3, 135 X 3, 155 X 3, 165 x 1, 175 x 1, 180 x 1
Wod Rx
4 rounds plus 3 cleans
Oh my gosh, so proud of you girls for your pushups from your toes!!! Good job!!
Sorry, posting from my phone – this should be at the bottom of the page and not under Sheldon’s post.
WOW! Nice weight on the Hang Squat Cleans, Sheldon.
Mobility
WU x 2 (Toes Thru Rings instead of situps)
Strength: Hang Squat Clean Practice
65(10)-65(10)-85(5)-95(5)-105(3)-115(2)-125(1)
WOD as Rx
AMRAP 7 min of:
10 Hang Squat Cleans @ 65#
10 Hand Release Push Ups
Total = 5 rounds + 10 HSC + 7 HRPU
Who knew those Hang Squat Cleans would elevate my heart rate like that?! Great workout!
Cashout – Couch stretch 30 sec each leg x 2
Great work 6:30 crew!
speedy!! good job!
Great work Lora!
MOB, WUx2
Hang Squat Cleans
Practiced 25,30,35,40, 45 xs 5
WOD: AMRAP 7 mins
10 HSC@ 40
10 Hand release pushups puple band from toes
Score 4 rounds and 3 cleans
Thanks for all the coaching Kevin and Joanna. My cleans felt better tonight than last night.
Have a good week-end everyone. I am back to work. Yeeha.
Don’t the folks at your work know how much we are going to miss you?
They really have to learn to share…
Nice work again tonight Laura! Thanks for dragging me to the gym this week. You kept telling me that I would feel better despite the fact that I was tired from my first week back to sport and as always, you were right! smiles…
WOD: RX @ 65 lbs
6 rounds + 3 HPC
4 rep PR
Good fun WOD!
Great work on the WOD! I was with you until about the 3rd round and then you pulled ahead and were impossible to catch. Well done, and congrats on your PR.
Killer score Corinna. 6 + rounds is no joke.
…oh, and I didn’t even realize I was grunting & groaning during my WOD. I guess it just comes naturally
That was my post.
Happy Birthday to Jason R and Robert Brock. Thanks to you BOTH, for NOT being in the 6:30pm class
Wux2
Hang Squat clean
95×5 115×5 135×5 155×2 185×1 205×1( last one just a power clean)
WOD
6rnds 5PU
Sweet score Darrell!
Happy Birthday Rob and Jason!