Wow it’s dark at 6 a.m.!! Great working out with this crazy group. Off to Boston this afternoon but not sure how I’ll hold the steering wheel – my arms are toast
Oops – “Paleo peeps – you must complete your benchmark workouts by Friday”
Kevin, I won’t be back until Monday – so should I plan to do it then? (And does this mean I should continue Paleo over the weekend while I’m at my conference? )
Today marks one year exactly I and a few others I know began the Paleo journey. So happy I signed up last year! Good luck to the challengers on the homestretch!
Woohoo!! I’m amazed that it’s been a year already, it feels like just yesterday. Maria told me it was our 1 year anniversary this morning and I had an instant flashback to that first weekend that I spent in the kitchen cooking my meals for the upcoming week. It was a really tough and frustrating few weeks in the beginning (my biggest challenge before the challenge was my inability to cook!) but it’s a easy now and I’ll never go back. One of the best things I ever did with my life! Love seeing all the amazing progress from this year’s challengers. You may not realize it but you’re inspiring other people. Keep up the good work!
25 DUs – 3:45 …not my best showing but thanks to some tips from Coach Kevin I think I am on to something.
Paleo Benchmarks:
AMRAP in 5 min of Burpees:
71 Burpees (before = 69)
Did 15 quick ones before Kevin noticed I didn’t actually START the timer…doh!
Row 2 km:
7:58.4 (before = 8:17.4)
SUPER thanks to Natacha for the encouragement! I would not have kept that pace without you cheering!
Max. Unbroken Pull-ups:
19 (before=20)
A bit disappointed…I simply did not rest enough between the rowing and pull-ups as they are both pretty arm-intensive.
It’s in the books, but I will try tomorrow as it’s going to drive me nuts!
Strength : Shoulder press x 5
55-60-65-70 (10# PR)
Modified WOD (Thanks Jeff! And no, i’m not being sarcastic )
4 rounds
15 x Hang power cleans @ 45#
15 Push press @ 45#
Time : 6:48
I can’t wait for my knee to get better or to figure out what the problem is and fix it! If for nothing else than to let my upper body have a rest once in a while!
Great work 5;45 gang! You all put up a good fight against the burpee / lunge combo of death!
1. Max Pull-ups = 35 (Benchmark +10, PR+4)
2. AMRAP 5 min Burpees = 91 (Benchmark +4)
3. 1 Mile Run = 7:29 (Benchmark -3 seconds)
Got all three, not bad! Surprised with the pull-ups, since I phased them out of my warm-up. Hope to see great things from all the other participants. (Stephanie killed it!)
Paleo Bench Marks
- AMRAP 5 Min Burpees =77 Reps (September 70 Reps)
- 1 Mile Run = 8:38 (September 9:32)
- Max Pull-ups = 31 Reps (September 30) Both times with Green Band
Paleo Benchmarks
5 min amrap burpees
Before 77 got 83 this time
1 mile run. This was a little harder than I expected with the cold air last time was 8:00 min flat this time 7:32.
Max Pullups. Last time was 12 strict no band no kipping. This time was 20. Very happy with the results.
1mile run 9.14 ( 800m 4.30, last time 800m was 4.50 and 1 mile was 11.05, and this time I did the entire mile without walking . That was one of my bucket list items when I first started.)
Max Burpees in 5 mins : 57 ( last time was 50)
Max Pull ups (XL Black band) 23 (last time did 13)
Thanks to Corrina for the counting and giving me motivation to keep moving for the burpees
Hehe cute video!
Warmup
Deadlifts (3) 125-145-175-195. Felt great. Could have gone heavier.
WOD – 7:47
Crazy fast, Heidi and Maria. There was no catching you.
Nicely done, Gillyon. Your deadlifts are getting strong too!
*stronger
Mobility
WU x 2
Front Squats x 3
115-135-145-155-160
WOD: 4 rounds
15 Overhead Walking Lunges @ 45#
15 Burpee Plate Jumps
Time: 9:12
WU x 2
Front Squat 5′s
95-100-110-115-120
WOD
4 Rounds
15 Overhead Walking Lunges @25lbs
15 Burpee Plate Jumps
Time: 8:40
Great WOD!! Benchmarks on Friday morning so nervious and excited at the same time!!!
You’re going to do GREAT on Friday! Can’t wait to see your results!
Strength Push press x 5
45-55-65-75-80-85
WOD
Time= 6:54
Great time! This is definitely your kind of WOD huh?
Way to go, Maria! I knew you would do great on this one
Great video, needed a morning laugh.
Strength: Front Squat 5′s
105-115-125-130-135
WOD
4 Rounds
15 Overhead Walking Lunges @25lbs
15 Burpee Plate Jumps
Time: 9:34
Wow it’s dark at 6 a.m.!! Great working out with this crazy group. Off to Boston this afternoon but not sure how I’ll hold the steering wheel – my arms are toast
Oops – “Paleo peeps – you must complete your benchmark workouts by Friday”
Kevin, I won’t be back until Monday – so should I plan to do it then? (And does this mean I should continue Paleo over the weekend while I’m at my conference?
)
Yes and yes.
Wux2
Strength. Shoulder press x1
95 100 105 110 115
WOD. Overhead walking lunges / burpee plate jumps
15 OH walking lunges (45/25)
15 burpee plate jumps
8:04
Rob Brydges
Is Rob making you post his workouts? Can you do mine too?
HAHA awesome! I used his Ipad to post mine the other day and he didn’t change it.
Great Video
I agree with the video. Wasn’t (isn’t) there a severe burpee penalty for dropping 10′s or empty bars?
Mobility
WU x 2
Front Squats x 5 75-85-95-105
WOD: 4 rounds
15 Overhead Walking Lunges @ 25#
15 Burpee Plate Jumps
Time: 9:34
Good job, Michelle! With those long legs of yours, burpees and lunges are no easy feats!
Some really fast times today, great job guys!
WU x 2
Back Squats x 5
135-140-145-150-155
WOD: 4 rounds
15 Overhead Walking Lunges @ 45#
15 Burpee Plate Jumps
Time: 8:50
Kodos to Sarah for finishing strong this morning.
Agreed! Great finish Sarah!
Today marks one year exactly I and a few others I know
began the Paleo journey. So happy I signed up last year! Good luck to the challengers on the homestretch!
Has it been 1 year already?
So true Maria!! 1 year already WOW!! it has been a great yeat
Woohoo!! I’m amazed that it’s been a year already, it feels like just yesterday. Maria told me it was our 1 year anniversary this morning and I had an instant flashback to that first weekend that I spent in the kitchen cooking my meals for the upcoming week. It was a really tough and frustrating few weeks in the beginning (my biggest challenge before the challenge was my inability to cook!) but it’s a easy now and I’ll never go back. One of the best things I ever did with my life! Love seeing all the amazing progress from this year’s challengers. You may not realize it but you’re inspiring other people. Keep up the good work!
* like
WU x 2
Push Press x 5
70-80-90-100-105
WOD: 4 rounds
15 Overhead Walking Lunges @ 25#
15 Burpee Plate Jumps
Time: 9:16
mobility
wu x 2
strength – Front squats x 5
95,135, 155, 175, 185×4
WOD : 4 rounds
15 Overhead Walking Lunges (45#)
15 Burpee Plate Jumps
Time = 8:22
Nice time Gilles!
WOD Rx’d
5:51
you were cruising!! good job!
Zippy! Nice job!
WU x 2 (5 pull-ups each)
25 DUs – 3:45 …not my best showing but thanks to some tips from Coach Kevin I think I am on to something.
Paleo Benchmarks:
AMRAP in 5 min of Burpees:
71 Burpees (before = 69)
Did 15 quick ones before Kevin noticed I didn’t actually START the timer…doh!
Row 2 km:
7:58.4 (before = 8:17.4)
SUPER thanks to Natacha for the encouragement! I would not have kept that pace without you cheering!
Max. Unbroken Pull-ups:
19 (before=20)
A bit disappointed…I simply did not rest enough between the rowing and pull-ups as they are both pretty arm-intensive.
It’s in the books, but I will try tomorrow as it’s going to drive me nuts!
A pretty good CrossFit day!
you did great! (even with the false start!!)
Great results, Blake! They were awesome to start with, so tough to make large gains in such a short time.
You should’ve sandbagged the first round…
LOL (I’m kidding, Coach Kevin….KIDDING!!!)
Bunch of strength, but shoulders were wonky.
WOD rx’d
5:39
What a lung burner.
great time!!
Fast time!
Speedy coach. Nice!!
Mobility, WU, etc.
Strength: Shoulder Press @ 5×20-25-30-35-40
WOD:
4 rounds
15 Overhead Walking Lunges (45/25#)
15 Burpee Plate Jumps
Scaled to: 3 rounds w/10# plate.
Time = 12:50.
Hey…at least there’s a baseline for comparison, should this WOD come back around again, right?
Question: Does anyone have a rec for a physiotherapist? Ron mentioned someone before but I can’t remember the name! Thanks!:)
Heidi McLellan – http://www.facebook.com/PhysioForYouPhysioPourVous
I’ve been to see Heidi. She really helped me. I would recommend her without hesitation.
Thanks, Kevin!
Mobility
WU x 2
Strength – Front Squats 5 x 60-65-70-75-80
WOD
4 rounds
- 15 Overhead Walking Squats (25#)
- 15 Burpees Plate Jumps
Time : 7:44
Good job everybody !!!
Great work Chantal!! But what are overhead walking squats? I’m getting a visual of you doing a duck walk….LOL
LOL !!!!! I guess I had squats on my mind hahahahaha !!!
LUNGES that is
WU x 2
Front Squats x 5
150-175-200-225-250 (PR for reps)
Nice sharing the bar with you Evan and great PR on your back squats!
WOD: 4 rounds
15 Overhead Walking Lunges @ 45#
15 Burpee Plate Jumps
Time: 9:25
brutal Wod, hate those lunges and burpees!
Welcome Back Jeff!
Nice Front Squats, Frankie!!
Awesome time on the WOD too.
thanks frankie.. and you did great on the wod tonight buddy, no quit in you!
thanks guys!
Mob
WU x 2
Strength : Shoulder press x 5
55-60-65-70 (10# PR)
Modified WOD (Thanks Jeff! And no, i’m not being sarcastic
)
4 rounds
15 x Hang power cleans @ 45#
15 Push press @ 45#
Time : 6:48
I can’t wait for my knee to get better or to figure out what the problem is and fix it! If for nothing else than to let my upper body have a rest once in a while!
Great work 5;45 gang! You all put up a good fight against the burpee / lunge combo of death!
HAHA! As you know, “modified” does not mean “easier”. Nice work on the WOD. Your shoulders took a beating tonight
Hope your knee gets better soon.
great job tonight Maddy, sorry about all the shoulder work tonight! lol..
mobility and WU (trying a few dips with small band… got to 3… this goat needs a little attention…)
OHS
50(5)-55(5)-60(3)-65(2…pr for reps)-70(1…5# PR)
WOD Rx’d: 7:24
I would say a leg burner!!
Nicely done, Natacha! Fast time
Congrats on your OHS PR too!
LOL….love the video, Kevin
Mobility
WU x 2
Strength – Push Press 5 x 25-25-30-35-45
WOD
4 rounds
- 15 Overhead Walking Squats (10#)
- 15 Burpees Plate Jumps
Time: 13,07.
400 m run.
I’m surprised I finished this, wouldn’t have been able too before with the burpees
Good Job Everyone!!
Thanks Jeff!!
Good job.
you finished off the burpees strong Mel, nice steady pace with no stops and you looked like you could have just kept going!
YAY for progress! Great work, Mel.
Excellent work Mel!
Mobility
WU x 2
Strength – Front Squats 5 x 65-70-75-80 ran out of time for 5th set
WOD
4 rounds
- 15 Overhead Walking Squats (45#)
- 15 Burpees Plate Jumps
Time : 10:58
400m Run
Thanks Jeff for the coaching.
nice work Rx Kevin, you were pretty pumped after getting through each round it was nice to watch!
Congrats on doing this Rx. Nice job! You should pleased with your progress. Its great to see.
Mob + WU reg x1 + 400m Run
Paleo Benchmarks
1. Max Pull-ups = 35 (Benchmark +10, PR+4)
2. AMRAP 5 min Burpees = 91 (Benchmark +4)
3. 1 Mile Run = 7:29 (Benchmark -3 seconds)
Got all three, not bad! Surprised with the pull-ups, since I phased them out of my warm-up. Hope to see great things from all the other participants. (Stephanie killed it!)
Good job everyone!
awesome results Mario!
Nice work Mario! Those are some sweet scores!
nice results Mario.. your pullups were impressive!
Congrats Mario! Nice numbers.
Paleo agrees with you.
Nice! Way to go!
WU x 2
Front Squats x 5
100-110-120-130
WOD Rx’d @ 7:28
Liked this one. Rough on the shoulders though.
nice job!
WOOHOO! Great time, Heidi. You are a burpee machine
Mobility
Warm-up x2
Paleo Bench Marks
- AMRAP 5 Min Burpees =77 Reps (September 70 Reps)
- 1 Mile Run = 8:38 (September 9:32)
- Max Pull-ups = 31 Reps (September 30) Both times with Green Band
Pretty Happy with the Paleo Results!!!
Wow! Awesome!!
Congratulations on the improvements in your benchmarks. Way to go Steph
Excellent Steph!
I freakin’ love the video!!! lol
WU x 2
Push Jerk x 3
115-125-135-140-145
WOD Rx’d — Time 9:22
mob
u
wux2
deadlifts to 215 (PR) whoot
wod… Rx’d 11:23.
awesome seeing everyone tonight. Welcome back Robojeff. Fun night. lots of leg burny fun
Strength: back squats
5x 95-105-125-135-150
WOD RX’d: 8:59.
Fun one!
WUx2
Strength – Push PressX5
95-105-115-125-135
Daily Planks to 5min
WOD as Rx’d
Time–> 7:18
Great job 6:45 peeps!
Mobility
WUx1
Push Press x 5
75-85-90-95-100
WOD: 4 rounds
15 Overhead Walking Lunges @ 25
15 Burpee Plate Jumps
Time: 13:40
Paleo Benchmarks
5 min amrap burpees
Before 77 got 83 this time
1 mile run. This was a little harder than I expected with the cold air last time was 8:00 min flat this time 7:32.
Max Pullups. Last time was 12 strict no band no kipping. This time was 20. Very happy with the results.
Mobility
WUx1
Strength: power snatch-50×3,3; 55×3,3; 60×3
WOD: Tragedy
4 Rounds of
15 walking lunges with 25#
15 jumping plate burpees
Time: 7:44
Paleo bench mark
1mile run 9.14 ( 800m 4.30, last time 800m was 4.50 and 1 mile was 11.05, and this time I did the entire mile without walking . That was one of my bucket list items when I first started.)
Max Burpees in 5 mins : 57 ( last time was 50)
Max Pull ups (XL Black band) 23 (last time did 13)
Thanks to Corrina for the counting and giving me motivation to keep moving for the burpees