Double Down


Double Down

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!

97 Responses

  1. Maria

    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 🙂

    1. Lora

      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!! 😉

  2. Ron

    LOVE double strength days

    Front squat x 5

    Deadlift x 5

    Had a great lifting partner today (Trent) for both strength rotations.

  3. Mobility
    400m run

    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 😉

  4. Darsey

    Bench press
    135×5, 155×5, 175×5, 195×2, 205x 1
    95x 5, 135x 5, 135x 5, 145x 2, 155×1 pr of 20, 165x 1 failed, 95 x 5

  5. Gillyon

    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. 🙂

    1. natacha

      I’ll have to check my sinuses… didn’t notice anything!!

      heavy deadlifts!! Good job on the ring dips!! Looking forward to that day

    1. jeff

      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

  6. Eric N.

    500m row: 1:55
    Wu x 1

    “Double Down”

    Shoulder Press x 1

    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!!! 😀

    1. Lora

      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.

  7. LOVED today’s class. I was having a really rough day at work and this was strangely exactly what I needed!

    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.

    1. Lora

      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.

  8. Lora

    500m row (1:48.8 Not my best time but still happy with it)

    WU x 1 (sub ring rows for pull ups)


    Front squat (x5)

    Deadlift (x5)

    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.

  9. jeff

    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

    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.

    1. Sebastian

      Anytime time Jeff, especially when I get to witness OH PRs like that – very impressive! And thanks for the advice regarding back-squat technique.

  10. Heidi

    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… strong, you are 🙂

    Really like the double strength days.

    1. Lora

      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!

  11. Lance

    Run 400m
    WU x1
    Push Press 3s
    Deadlift 3s

    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!

  12. Gabriel

    Mob + 400m run

    Strength – Push Press X5

    Strength – Back Squat X5

    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!

  13. natacha

    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

  14. Heather S

    400 m run
    wu x 1
    Wod: Double Strength

    Front Squat 5’s

    Deadlift 5’s

    DU practice
    Handstand practice

  15. Chantal Guerette

    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 🙂

  16. Shane

    400m run

    Back squat

    Can’t wait for the shoulder to get better so i can get back to some over head stuff..

  17. Kevin MacK

    400m run

    Cleans x 5

    Push Jerk x 5

    Practiced rowing 1000m

    Worked on dips. Did 30 .

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