Paleo Challengers – I need your food journals either today or tomorrow.
Today is a double strength day. Work your way down the strength rotation.
If you have extra time, work on a “goat” (something you suck at).
Kim makes 125# look easy!
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Mobility
400m run
WUx1
Push Press x 5
95-105-115-120-125
Back Squat x 5
115-125-135-145-150
Nice Back-squat number Vincent!
Mobility
400m run
WUx1
Front Squat x 5
65-75-85-95-100
Deadlift x 5
115-125-135-145-155 (PR!)
Yah for the PR!
Congrats on your PR, Michelle! That’s awesome!
Congrats!
nice weight!!
Great job PR girl!
Strength
Push Press x 1
65-75-85-95-100 (PR) pretty happy with that stuck at 95 for awhile.
Backsquat x 1
95-110-120-130-140 (PR) 145 (PR)
I like double strength day! No WOD anxiety
Two big PRs. Nice!
Way to go Maria!!! Congrats! Its nice to get into the triple digits with push press, isn’t it? Great back squat numbers too! Watch out Eric, she’s coming for you!!
Haha! Yes Lora triple digits felt pretty awesome!! Thanks!
Nice PRs
Way to go Maria. PR’s all around!
You made those back squats look easy Maria.
Mob
400 m run
WU x 1
Double Strength
Deadlift 3′s
150-160-170-180-190
Push Press 3′s
70-75-80-85-90
Nice morning!!
Your deadlifts are getting HEAVY! Way to go!
LOVE double strength days
Front squat x 5
125-135-140-150-160
Deadlift x 5
150-170-180-190-200
Had a great lifting partner today (Trent) for both strength rotations.
Nice numbers man!
Mobility
400m run
WUx1
Front Squat x 5
130-135-140-145-150(PR 5#)
Deadlift x 5
160-170-180-190-200(PR 10#)
Nice sharing the bar with you Ron and thanks for the deadlift tips.
Skill of the week: Shoulder touch thingies – getting the hang of it
Shoulder touch thingies?!?! lol
Sweet PRs Trent! Congrats!
Nice deadlift PR man!
PR day for you Trent! Great work!
Bench press
135×5, 155×5, 175×5, 195×2, 205x 1
Snatch
95x 5, 135x 5, 135x 5, 145x 2, 155×1 pr of 20, 165x 1 failed, 95 x 5
20lbs pr. Not bad!
155# Snatch? Nice PR!
Holy smoke Darsey. Nice!!
Front squat (3) 45-65-95-115-125
Deadlifts (3) 135-155-175-195 (only once)
Did some pullups
Got two ring rows in a row with no band
Tried some HSPUs but my shoulder still isn’t feeling 100%
Good morning. Nice not to rush strength.
Sorry to those at the 7am. I have a cold and did not realize that Lydia had an accident until I got home.
wow… thats a heavy deadlift!
Ring rows or ring dips?
Nice weight on your deadlifts
Oops! Yes! Ring dips.
That’s good I thought it was you…… Kidding.
I was wondering what was up with the strange looks.
I’ll have to check my sinuses… didn’t notice anything!!
heavy deadlifts!! Good job on the ring dips!! Looking forward to that day
Good job on the deadlifts Gillyon! And I can’t believe that cft baby smelled anything but lovely
Mob
400m run
Wu x1
WOD. Double strength
Push press x3
70 95 95 115 125
Back squat x3
135 145 155 165 175
Rob
Mob
400m run
Wu x1
WOD. Double strength
Push press x5
65 75 85 90 95
Back squat x5
65 75 85 90 95
YAY! Love double strength days
WUx1
Row 500
Bench press
135×5 155×5 175×3 195×1 205×1 215×1
Dead lifts
225×5 275×3 305×1 315×1 335×1
Big numbers Darrell. Way to go!
mobility
400m run
wu x 1
Double strength day
- Push Jerk x 5
95, 105, 115, 125, 140, 150×4
- Over head squats x 5
65, 70, 75, 80
400m run
WUx1
Front Squat x 5
150-175-200-225-205(4) – pausing too much between reps
deadlifts x 5
185-210-240-270-300
nice job on the front squats frankie.. but thing you got a typo there? your last set was at 250 I think? And thanks for sharing the bar
thanks, yes, sorry, that was a typo, last set was 250
Impressive front squats, Frankie….holy cow, and deadlifts too!
Looks like a bunch of us did Front squat and deadlifts – but you my friend DID front squats and deadlifts!! Nice #’s
400m Run
WU X 1
Front Squat X 5
135-145-165-180-190 (3)
Deadlifts X 5
185-205-225-245-265
Nice work Jeff!
Mob
500m row: 1:55
Wu x 1
“Double Down”
Shoulder Press x 1
85-95-105-115(f)-110
Front Squat x1
110-125-145-165-180(f)-180 (pr) x1
Goat practice : shoulder touch (got a few)
After many many attemps: Muscle Up! X 1 Finally !
Thank you so much Jo for showing me the proper way to false grip, Jeff for the “ponytail” analogy and Lora for the fast sit-up analogy… It all clicked after that. You guys are amazing!!!
Awesome congrats Eric!
Glad to have witnessed it. Way to go buddy!
nice job E.. knew you’d get it!!
Yay! Congrats!
Big night for you! Congrats on your Front Squat PR! Awesome!! Nice shoulder press numbers too! And last but not least your MUSCLE UP!! So glad I got to see that.
Big day Eric. Congrats on your muscle up.
Great Job Eric!! thats awesome
congrats on your muscle up ninja Normandeau!
Great job on the Muscle Up today man that’s awesome!
Congrats! Now we need a video!
congrats on giving birth to your first muscle up!!
Congrats Eric!
Haha love it! Great job on the MU!
Way to go Eric. Congrats.
Congrats!
Thanks guys!
LOVED today’s class. I was having a really rough day at work and this was strangely exactly what I needed!
Mobility
400 m run
WU x 1
Double Strength:
Back Squats: 5×20-25-30-35-40
Cleans: 5×30-35-40-45-50
I used the remaining few minutes to stretch, because it’s something that I often neglect, at the end of a class.
I love double strength days. Just shut off the brain and lift heavy stuff. Great stress relief. Kudos to you for taking time to stretch…something I should do more often, too.
Mobility
500m row (1:48.8 Not my best time but still happy with it)
WU x 1 (sub ring rows for pull ups)
DOUBLE STRENGTH DAY
Front squat (x5)
95(10)-135-160-170-180
Deadlift (x5)
135(10)-185-205-225-245-265
And then the highlight of the night: watched Eric N. get his first muscle up!!! YIPEEEEEE! So happy I got to see that! Congrats Eric.
Holy deadlift, Lora!!!
good job all around!!
Crazy strong!
All I can say is see Heidi’s comment below
!!
Was able to squeeze in a strength between classes..
Snatch
55 x3 75×3 85×2 95×2 100×1 105×1 (match PR) 110F
1x Mob
500m row
1x WU
strength #1
push jerk x 1
95×8-135×6-155-165-175-185-195 (fail cause didn’t lock out in one move, push press the last bit).. Thanks for sharing the bar Frankie
#2
OHS
95×6-115-125-135-145-155 (PR # 15, was a little shaky on the start of this one, but stood and reset and went again, resting at bottom for a second or two )
Thanks for sharing the bar Seb!
I was never a big fan of double down days, but really starting to grow on me! loved today, great atmosphere at the gym.
awesome PR on the OHS, impressive!
Anytime time Jeff, especially when I get to witness OH PRs like that – very impressive! And thanks for the advice regarding back-squat technique.
WU x 1 + 400 m run
Front Squats x 5: 100-110-120-125-130
Dead Lifts x 5: 145-155-165-175-185
Well I was feeling pretty good about my #’s today, until I saw Lora’s #’s for the exact same lifts & reps….those are insane weights Lora…..so strong, you are
Really like the double strength days.
your #’s impress me!!
Me too!
Heidi,
It looks like we did the same workout!
YOU impress ME, too! I outweigh you (probably by a lot more than you think) so my power-to-weight ratio is probably very close to yours. You should feel very good about your numbers today…they were AWESOME!
That goes for you too, Heather S.
Mobility
Run 400m
WU x1
Push Press 3s
160-160-160-160-160
Deadlift 3s
260-260-260-260-260
Tried Handstand Push ups for the first time today used only an abmat got 4 in a row
woohoo! Another thing to work on after class!
Nice job on the HSPU lance!
Nice work on the HSPUs, Lance. Congrats!
Mob + 400m run
WUx1
Strength – Push Press X5
95-105-115-125-135
Strength – Back Squat X5
135-155-175-195-215
Daily Planks to 5min
Also worked on Bar MU.
Got my 1st then another one to prove to Kevin hahaha.
Great job 6:45 crew!
Congrats on your first bar muscle up! I saw the video….you made it look easy
Mobility
400m waddle (calf still very stiff from Sunday’s 5K… still worth it though!!)
WU x 1
OHS 1RM to 65# (long time coming 5# PR)
shoulder press 5RM to 75# (only 3 at 75)
practice HSPU… a few with ab mat felt good and then I managed 3 consecutive hspu with ab mat and 25# plates (with kipping)… excited about using those next time they show up in a wod.
although I missed the wod, it is nice not to rush through strength and give it all my attention
Very impressed with your HSPU progress, Natacha! Way to go!
Oh…and I LOVE this pic of Kimmy. So strong!
Great pic of Kim
Love double strength days!!
Push press
5x 65-65-70-75-80-90
Deadlift
5x 95-125-150-160-170-170
MOB
400 m run
wu x 1
Wod: Double Strength
Front Squat 5′s
105-115-125-135
Deadlift 5′s
140-155-170-180-190
DU practice
Handstand practice
Mobility
400m run
WU x 1
Strength x 2
Front Squats 5 x 60-65-70-75-80
Deadlifts 5 x 105-110-115-120-115
Thanks for the help with my Deadlifts today Kevin ! I THINK I get it now haha ! I decided to go back to 115lbs for my last reps after I understood how to use the appropriate technique. I wanted to make sure I really knew how to lift all this weight before I try to go over 120lbs. It was nice to work on strengths today with the coach right there to watch and guide us
Mobility
400m run
Wux1
Deadlifts
185/225/245/265/285
Back squat
135/155/175/195/205
Can’t wait for the shoulder to get better so i can get back to some over head stuff..
Mobility
400m run
Wux1
Cleans x 5
55/65/75/70/75#
Push Jerk x 5
30/35/40/45/50#
Practiced rowing 1000m
Worked on dips. Did 30 .