Last full day of Paleo

19
Nov

Last full day of Paleo

Row 1000m

Even if today/tomorrow are full on Zenplanner, and you need to get the benchmark wods done, shoot me an email and come anyway. Thanks!

[youtube=http://www.youtube.com/watch?v=GrWEZbhpkoA]

48 Responses

  1. Corinna

    WU x 2

    Strength: Front Squat x 5
    95-110-125-130-135

    WOD: 1000m row:
    Time: 4 minutes.

    Gosh rowing is tough!
    Great job a.m. crew. Nice rowing with you Heidi!

    1. krista

      patrick, i sent you an email this am about a possible head shot photo job, there were some details in the email. let me know if you’re interested.

      and nice row!

  2. Joanna

    WUx2 (tiny kip on rings for a few pullups yay!)
    Light push jerks x3
    35 45 55 65

    Row 1000m
    4:20.1
    Last time I had 4:18.8 so not a PR but not far off considering I just took a week off and my back is definately not 100%..I’m happy πŸ™‚

  3. Heidi

    WU x 2

    Push Jerk x 5 reps
    50-55-65-75-80

    1000 m Row
    4:12.8

    Compared to Oct/10 of 4:14.2. A slight PR, and I’ll take it, but I was hoping to shave more time off than that.

    After the intro WOD yesterday & rowing today, my quads are screaming bloody murder. Can’t wait for the back squats in the Cross Fit Total tomorrow. That’s gonna feel awesome πŸ™‚

  4. Ed king

    Wu

    Shoulder press 3s

    135-145-155-160×2

    Wod
    7rounds
    7 deadlift 185
    7 burpees

    4:25

    Felt good but breaked to much

    did 1rm benchpress after

    135-155-185-205-225-235pr can def go higher

  5. Mario

    Stretching, few tries at DUs
    CFWUx2

    Back Squat x3
    185-195-215-220(2)…

    Row 1K
    Time: 3:33.1 (PR by 13.5sec) wow… didnt expect that… or the loud grunting at the end

    I guess given the circumstances (today was my 12th work in a row of 10 hour shifts) and that I hardly had time to come to gym more then 2-3 times a week for the last month, Im happy about my 1k row, CFT and IntroWOD improvements. I definitely think Paleo diet had something to do with it, and Im gonna stick to it as much as possible.

  6. Kevin

    Deadlift
    135×5
    185×5
    235×5
    275×5
    310×7

    1000m Row
    3:17.7 (small PR)

    250m Row not long after
    41.4

    Also, quite shocked with a new record of 7 no-shows today. Gonna be lots of med ball runs in the near future πŸ™‚

    1. Heidi

      Wow, another crazy PR, and then you went back for more??? Insane. You must be mixing a bit of that Jack Link’s Beef Jerky in with the Paleo diet.

  7. Gabrielle

    Warm up plus mobility

    WOD at home

    5 rounds for time of
    15 deadlifts 95#
    15 pullups

    Time : 9:37

    That was a grip killer but liked it nonetheless πŸ™‚ Congrats to everyone on the great results today! School obligations and dog health issues kept me away from the gym this week – I look forward to seeing you all next week πŸ™‚

  8. Steph F.

    WU x 2
    Since I missed yesterday’s WOD, I did CFT and intro WOD today and I’ll be rowing tomorrow.

    CFT:
    Back squat: 105-115-120(PR)
    Shoulder press: 65-70-75(PR)
    Deadlift: 135-155(PR)-165(PR)

    Total: 360 (PR by 45 since sept. 29)

    Intro WOD:
    AMRAP in 10 mins:
    5 pushups (knee)
    10 situps (straight legs)
    15 squats

    11 rounds + 9 squats

    PR by 1 rounds + 7 situps + 9 squats

    Really happy with today’s results πŸ˜€

  9. Marc H.

    A big congrats to all for the amazing PR’s today. Another big congrats to all the paleo contestants. We did it. Be proud of what you accomplished. Staples probably ran out of highlighters during the last few weeks. Now lets go hit that CFT tomorrow with force and lets have a drink and a meal to celebrate. HOORAAAA!!!! That means good job in human language. πŸ˜€

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