ABC WOD

8
Dec

ABC WOD

3 rounds
10 KB Snatch
10 Chest to Rings Pullups
10 Goblet Squats

Denis practicing his power snatch

56 Responses

  1. Patrick

    WUx2

    Clean 1x
    95-125-135-155-165-175-185-190PR
    I will take a step back on this and work on form (open my knees)

    Felt sharp pain in lower back while practicing the KB snatch so had to modify the WOD

    WOD
    3 rounds:
    Subbed KB Snatch for 20 pushups
    10 C2B Pullups
    10 Goblet Squats

    5:06

  2. Maria

    WU x 2

    Fran
    45#
    Pullups with purple band

    time= 4:53

    Previous time was 8 min even, PR of 3:07. Very happy with my result, pre-workout jitters today! Leaned so many things on this challenge, keeping it up for sure πŸ™‚

    1. Awesome PR! You continue to amaze me!!!! I knew you’d do awesome on this since you’ve done so great on the challenge… We’re definately keeping up this diet πŸ˜€

    2. Maria

      Thanks guys!!

      Everyone is getting such amazing results. The challenge has been great, the title “No-Bread Challenge” does not do it justice…it’s so much more than that, it goes way beyond not eating bread etc. it’s been a great experience!

  3. Amanda

    WU x2

    Fran @ 55# (re-do for end of food challenge)

    Beginning Fran time: 8:59
    End Fran time: 6:23

    PR: 2:36

    Isn’t it amazing what a good diet will do for a body!? 2:36 PR over just seven weeks. That is amazing to me. I had often wondered why I wasn’t progressing faster than I was…I’ve got my answer!

    THANK YOU everyone this morning for pushing me. Especially Kevin, who I’m pretty sure could hear the ‘I can’t’ in my head and made me get back up on the bar anyway.

    1. Amanda

      Thanks all. I’m really excited. And Mario, that’s how I felt yesterday after seeing everyone’s awesome PR’s, I couldn’t wait to do it this morning and see what kind of results I was going to get.

  4. natacha

    Good job girls!

    WU x 2
    OHS 1RM 60lbs (5 small lbs PR)… very slowly but surely

    WOD with 25 lbs and small band for kipping pullups: 4:33

    2 min of DU: max 24 (not a PR)

  5. cheyenne

    It was amazing to see amanda and maria this morning congratulations to both of you. I like what maria had to say about it being so much more than not eating bread the proof is in the workout this morning. I was happy to have been there to see both of you ladies amazing results.
    WU x 2
    Strength: Push Press (3’s)
    65-70-75-80-85
    WOD
    3 rounds
    10 kb snatch 15#
    10 pull ups on ring rows
    10 goblet dquats 15#
    Time: 4:48

    33
    WOD:

  6. Heather S

    If nothing else, the 50-day challenge proves that Fran is not the enemy, the kitchen is!

    I started eating “No-bread challenge” style about 3 months after I joined CFT (couple months after that infamous picture) so I wasn’t sure what I’d do this fall. When the challenge started I decided I’d push myself and go “no dairy” as well (except in morning coffee :)) and try PALEO. I was amazed yesterday with my FRAN PR – what a huge difference a small change can make!

    All this to say, if you like what you’ve seen in only 50 days with no-bread, ramp it up all the way to PALEO. You’ll be amazed too πŸ™‚

  7. wu x 2
    strength – shoulder press x 5
    65,75,85,95,105

    WOD : 3 rounds
    10 KB snatch (35#)
    scale – 10 Pull ups
    10 Goblet squats (35#)

    Time = 5:01
    cash out – forearm roller & practice double under

  8. wu x 2
    strength – Push Press x 1
    50,60,70,80,85(F),85(F),85(F)

    WOD : 3 rounds
    10 KB snatch (10# no 15 KB)
    scale – 10 Pull ups (green band)
    10 Goblet squats (10#)

    Time = 4:58
    cash out – forearm roller & practice double under

  9. Kerri

    wu X 2

    Decided to do FRAN today. Was nervous about it ALL day!

    FRAN
    21-15-9
    Thrusters (#55)
    Pull ups (Black band)

    Beginning of challenge FRAN = 14:07
    End of Challenge FRAN = 7:36
    PR of 6:71!
    I am super pumped about this.
    Congrats to everyone who has redone fran this week! Great results πŸ™‚

  10. Jamie

    CFWU x 2

    Strength – Push Press x 5
    95-105-115-130-135(3)

    WOD – 3 Rounds
    10 KB Snatch 53#
    10 C2B Pullups
    10 Goblet Squats

    Time: 6:35

    Congrats on the Pullups Tim!

  11. Francis

    WU x 2
    Strength: front squat x 5
    120-135-155-175-195

    WOD
    3 rounds
    10 kb snatch 35#
    10 C2B pullups
    10 goblet squats 35#

    Time: 4:58

  12. Mario

    – Mob
    – Squat: Up to 275#
    – WUx2

    – Push Jerk 1RM = 135, 160, 185… stopped there, wrist were not feeling 100% on these.

    – WOD @ 35# = 4m25s

    – Cashout: Lacrosse ball on lower back… that did the trick

    Good job everyone!

  13. Nancy

    mob x 1
    wu x 1

    Strenght:
    Deadlift 5 x 5
    125-145-165-185-205

    3 rounds
    10 KB Snatch 35# right, 30# left
    10 Pullups
    10 Goblet Squats 35#

  14. Ed K

    Warm up

    Played dodge ball for PT

    Then decided I needed to lift something
    Push press 3RM in chucks
    95-135-155-185-205-215×1 Something felt very off πŸ™ Not much sleep this week

    Squat in chucks
    295×1

    Went home and passed out for a bit – hoping tomorrow will be better

  15. Jeff S

    mob x 1
    wu x 1
    Strenght:
    Cleans x 1
    95×10-135-145-155-165-185-200
    Thanks for sharing the bar rob, and for the tips as well

    3 rounds Rx
    10 KB Snatch 53#
    10 C2B
    10 Goblet Squats #53
    4:59?

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