Paleo Challenge Info Session tomorrow at 7:30pm.
3 rounds
400m Run
21 Kettlebell Swings (53/35#)
12 Pullups
Compare to March 21/12
Make sure you tell the coach your strength and how much you’re lifting.
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Mobility
400m run
WU x 1
Strength: Push Press
5x 95-135-150-165-175
WOD “Helen”
3 rounds
400m Run
21 Kettlebell Swings (53#)
12 Pullups
Time: 15:04
Mobility
400m Run
WU x 1
Back Squat x 5
95-115-125-135-145
WOD: “Helen”
3 Rounds
- 400m Run
- 21 KBS 45#
- 12 Pullups
Time: 13:36
Strength push press x 5
45-55-65-75-80
WOD Rx
Time = 11:24
This is my fourth time doing this one, excited to do it Rx finally
Good job! Nice time.
Very nice!!! I still need to work on my pull ups a lil more before doing this one Rx… soon tho! soon…
Definitely soon for you
And a fast time to boot. Thats awesome.
Amazing!!
Whooohoo! Nice!
nice job Maria!
Congrats on Rx’d Maria. You were flyin’.
WOOHOO! Congrats on Rx! Great time, too!
Run 400m
WU x 1
Strength – 5x back squat
95(warm up) 150-165-175-185 was aiming for 195 but I stopped there, considering how my legs felt after yesterday and having to run for the WOD
WOD : Helen
3 rounds
-400m run
-21 KBS 35#
-12 pullups (black)
15:53… PR 45 sec. from last time, but not an overall PR.
Those are some HEAVY back squats, Chantal! Way to go. Nice work on the WOD as well.
5 minutes late
Run 400m
Warmup
31 bday burpees
Foam roller on my quads…so sore from the squats yesterday.
WOD rx’d – 10:13 PR
Fun morning
Nice time + Rx!
holly moly!!
Fast time Gillyon….I think you back in full form.
As good old Mr. Bruce, the Boss would say, ” I’m on Fire!” Great job Gillyon!
Congrats on your PR! Awesome time!!
Back squat X 5 to 205 Pr of 5 for reps
Wod Helen Rx
Time 9:57 Pr of 1:03 from March 2012. Very happy about this PR
Fast time!! Great Job!!!
Nice PR dude!
That is a huge PR for this WOD in a short period of time. Nice work, Darsey!
Wicked fast man, great job!
Stupid Question – On the whiteboard for the Paleo challenge, it says to sign up BEFORE tomorrow, but can I still sign up tomorrow at 7:30 ?
As of today, we have 12 people registered. I have 12 books at the gym. So you can still sign up, but you’re book will only be arriving next week.
We had 30-some people last year. Let’s try to get to at least 20 this year!
Can I have my book when I go to the 0415 class?
You? No.
Come on!!!!
Oops! I will sign up tomorrow too. It’s ok if I only get my book next week.
MOB
400 M Run
WUx1
WOD Rx: 12:08
Last time I did Helen was in October and I used a 35#KB and the thick purple band for my pullups. My time was 11:44 so big PR for me even though I felt short on gas today.
Oops. Also did it in March @40#
12:48) So even better 
Nice work Eric!
Well done, Eric! Congrats on Rx and on your PR!
I call that a sweet PR dude! Very cool.
What a difference a year can bring eh. That’s a nice PR.
Wux1
Run 400m
Push press
115×5 125×5 135×5 150×5 160×5
Wod Rx
9:23
PR of 37 sec, nice race Darcey thanks for the push.
FAST! There was no catching you.
Sweet!
Nice time Darrell.. jeezus man what are you eating? hell of a time!
Mob
400 m run
WU x 1
WOD
Helen
3 rds
400 m run
21 KBS 35 lbs
12 Pullups small blue band
time: 12:14, 55 sec PR !! I take it!! great job 12:15pm!!
Nice PR Elba!!!!
You are on fire!
Nice work!!! No pressure!!! LOL
Nice PR my friend!
Nice PR Elba!
Thanks Everyone!!
That was me not Trent!!
WOOT WOOT! The MexiCan powerhouse strikes again! Way to go Elba. Congrats on your PR
Mobility
400m run
WU x 1
Strength: Dead lifts x 5
135, 185, 205, 225, 275
WOD “Helen” RX
3 rounds
400m Run
21 Kettlebell Swings (53#)
12 Pull ups
Time: 13:18
cash out – suntan stretch
Mobility
400m run
WU x 1
Strength: Push Press x 5
55, 60, 65, 70, 75
WOD “Helen”
3 rounds
400m Run
21 Kettlebell Swings (25#)
scale – 12 Pull ups (2 blue band)
Time: 12:08 (PR of 1:49 from March 21/12 with 5# more on my KBS)
cash out – suntan stretch
Nice PR Rachel. I hope you get that forearm & foot message
That would be nice
Right Gilles
Wow Rachel, nice PR!
Mobility
200m Run
Wod “Helen”
)
3 rounds
200m run
21 KBS 20lbs
12 pullups (scaled still on rings, although getting pretty lateral
Time: 10:14
This was a big accomplishment for me today, was finally able to run
Been afraid to since injury
Nice work Tara!
Way to go, Tara. You are making some great progress
Mobility
400 m run
Strength. X5 back squat
135 140 150 155 160
WOD “Helen”
3 rounds
400 m run
21kbs
12 pull ups
In 11:39 rx
Rob Brydges
You did awesome Rob! Just couldn’t catch you! Next time IT’S ON!
WU x 2
Shoulder Press x 1
55-65-70-75-80(f)
very frustrated. First time doing 1 reps in a long time, so was hoping for a PR at 80. GRRR! Am able to do 3 reps @ 75#, so why is 80 x 1 so friggin’ hard?
Helen:
3 rounds
400 m run
21 KBS – 35#
12 Pull up – Medium sized purple band.
Time = 13:27
Was hoping to try this one Rx’d this morning & ditch the band, but pull ups in the warm up felt AWFUL. Maybe next time (…sigh)
Don’t worry about those pullups…you are killing warmup with ring dips and HSPUs. Plus…your strength numbers are CRAZY!
Time to use the fraction plates for shoulder press.
I agree with Kevin, try the fraction plates for your Shoulder Press….plus they are nice and colorful
Great work on the WOD, too.
Mobility
Run 400m
WU x 1
Strength : Front Squat 5 x 55-60-65-70-75
WOD “Helen”
3 rounds of
- 400m run
- 21 KBS (30ls)
- 12 pullups (purple band)
Time : 12:06
Great one !! Good job people
Mobility
Run 400m
WU x 1
Strength : Clean 5 x 50-55-60-65-70 (was so concentrated on my grib that Jeff spotted something else I was forgetting… hehe. Thanks coach!)
WOD “Helen”
3 rounds of
- 400m run
- 21 KBS (35lbs)
- 12 pullups (purple band)
Time : 12:49
Pre-WOD conversation with Christine:
Me : “darn… no more 30lbs KB left…”
Christine : “oh go 35. You can do it. Its only 5lbs difference. You wont see the difference.”
Mid-WOD during round 2 of KBS
“Damn you, Christine! Damn you!”
Lol! Thanks for the push Christine!
My goal was 12mins but went heavier on the KB and lighter on the Pull up band so I’m still happy with my time
I am the bum that took the 30lb KB. By the looks of things the 30lb KB is behind you now. Great Job.
U did awesome!!! Now no more excuses for going 30…it’s 35 all of the way!!! LOL. Glad I could help!!! Hahaha!!
That’s awesome progress, and an awesome attitude Val, keep it up!
LOL!!! Way to go Val! 35#? There is no looking back now! Sometimes a little push (or not having a choice, HA!) is all it takes!
400 m run
WU x 1
Strength: OHS x 5
65,75,85,95,105 (5# pr)
WOD: Helene
10:37 RX’d
Corinna almost caught me meeting pukie on my last run. Saw her coming and held it in. :p
The only pace is a suicide pace eh Jeff. Lol
Glad you held it in! lol! You ran so fast on that first 400m run that I was felt the dust on my face when you passed me!
Congrats on your OHS PR. And your runs have gotten SO FAST!!! Great time on the WOD
MOB, Wu x 1, 500m row
Strength Push Jerk 35, 40, 45, 50, 55 x 5 reps each
Yee ha…Coach Jeff helped me make a little break through in technique tonight. I was a superstar push jerk girl. O.k, superstar is a bit of a stretch lol. Thanks Jeff S.I had a little light bulb moment.
WOD Helen;
Three Rounds
500M row
21 KBS at 30lbs
12 Pull ups thick band
Time 14.18
Brigette it was great rowing next to you. You made me keep going. Thanks.
Great job tonight Laura, and its as fulfilling for me to see someone have the lightbulb moment as it is for them.. I was clicking my heels together (well as best I could with a bum knee! lol) too!
Mobility
400m run
WUx1 (toes to ring)
Strength: power clean
65×5; 70×5; 75×5; 80×5; 85×5- felt good. Will definitely go up to 90 or 95 next time (PR of 5 pounds from two weeks ago)
WOD: “Helen”
3 rounds of: 400m run
21 KBS @ 35
12 pull ups with medium blue
band
Time: 12:22
I had Elba’s time in my head and Jeff screaming at me to get on the bar but alas…couldn’t quite do it!! Good job Elba!!!
Oh I almost forgot the best part…Did this one in March of 2012…I rowed 500m, did #25 KBS, and pull ups with the black band…my time was 14:48!!!!! So huge PR in everyday possible!!! LOL
Awesome improvement Christine!
Oh one more thing…I did hang power clean for strength….not power clean…oops!! I’m still in a state from the WOD!! LOL
Amazing progress! You are so inspiring!
WOW Christine! That is a HUGE PR! Congrats! You’ve worked very hard in the last 6 months and it shows
Hope your throat isn’t burning anymore…
Good job Christine.. you were so close!! :0)
Awesome job Christine!! SWEET PR!
Good job you !!!!
Ohh I know!! hehehe love competing with you!! makes Xfit more fun
!! Great job thought you almost got me!!!
WOD: Helen RX
Time: 10:38
PR: 20 seconds
This is my third time doing Helen. Gosh I am such a slut!!! My first experience with her was my best (10:31)
Thanks for coaching tonight Jeff.
Haha!!! Funny!! U did friggin amazing!! Good job!
great job tonight Corinna..
Bhahaha I love it!
AWESOME PR! Congrats Corinna! This one was made for you
Mob / 500m Row (1:43.6) / WU x 1
HSPU x 5
–45#+25# plate (all with abmat)
–45#+10# plate
–25# plate
–Rx (2)
–Rx(2)
Really excited to get these! Big thanks to coach Jeff for helping me with my kips!!
“Helen” (modified)
3 rounds:
–500m Row
–21 KBS @ 53#
–12 Pull-ups
TIME: 12:47
Last time was 1:02 slower with a 45# Kettlebell and a med. purple band so I will call that a nice PR.
Future Me WILL NOT listen to his brain and set the kettlebell down… no need for those extra breaks dude.
Awesome job on the HSPU Blake, you should have been doing these long ago, you were cracking them off like a pro!!
Thanks for the great coaching sir!
hurray for the HSPUs Blake!!
WOW! Incredible progress on your HSPUs Blake! Impress the crap out of your coworkers and crack off a few of those in the lunchroom tomorrow
Nice job on the WOD too! Did you row the last time? I can usually run faster than I row, plus strapping in and getting out of the rower eats up time….so DEFINITELY a PR today!
I had run last time. I find rowing more difficult usually as well.
And Thanks!
400m run
Wu x 1
Back Squat x 5
115-125-145-160-175
31 Darcey Birthday Burpees
Wod Rx’d 14:11( lacking in the cardio department)
Mob
400 m run
10 lunges, 10 pull ups, 10 box jumps & Sampson stretch
Burgener x 3
High bar back Squat x 2
105-140-170-180-180-180
Halting Snatch Deadlift x 2
105-110-115-115
Hang Power Clean x 2
115-125-135-145-150-155
Another great Oly class thanks Kevin.
Thank Burgener!
I second that! Nice job running us through Burgener tonight.
yeah, good job on the Burgener warmup Marcel!
400m run
wu x 1
Shoulder Press x5
100-105-110-115-120(x4)
WOD Rx – 9:40
PR 2:48
Had butterflies in my stomach all day for this one. Even canceled Oly class for it. Happy with the results.
U were freaking fast my friend!!! Very impressive!!
Wow nice time Trent! Awesome!
You were sitting on the floor drinking water when I came back from my last run. That was a quick time!
Super fast. Great effort on your part.
crazy PR Trent.. you were flying out there today..
Wicked PR Trent!
You’re PR was the same time as your first round!
SWEET PR! Way to go, Trent! Wicked fast!
Trent, that’s a ridiculous PR!!! Great job!
Helen as Rx
12:13 PR of 1:06 from April/11
nice pr!
Congrats on your PR, Joanna! Awesome!!
Mobility
400 m run
WU – 10 lunges, 10 ring rows, 10 box jumps, samson stretch
Group Burgener x 3
High bar back squat x 2 (with Jeff L)
40-50-60-65-65-65% 1RM
100-125-145-160-160-160#
Hanging Snatch DL x 3
75-80-85-85%
85-95-100-100#
Hang Power Clean x 2
60-70-75-80-85-85-85%
95-105-115-125-130-95-95 (dropped weight down to work on form)
**need to “let go of my hold on the bar” when I jump, not after I stand up**
Another great OLY class tonight, Kevin. Thank you!
I worked out at CrossFit Dieppe tonight with my friend Ashley and coincidentally, their wod was Helen too!
WOD rx’d: 14:51
Previous time was 14:05. I did something really dumb – for the first round of pullups, I had the box out in front of my pullup bar instead of under it, so that when I jumped up on the bar, I had to jump forward, this caused my body to swing and I couldn’t figure out why I couldn’t get going on my pullups properly because I couldn’t kip. Figured it out on the second round but wasted a lot of time on the first one. Lesson learned.
wod @ 40lbs
Time 11:15