Paleo Challenge

8
Jan

Paleo Challenge

Check out the link in the Upcoming Events section above for all the info about the Paleo Challenge 2013.

5 rounds
50 Double Unders
10 Jerks (165/110#)
Rest 1 min

Did you hear we raised over $400 for the Victoria Hero WOD?!

Did you hear we raised over $400 for the Victoria Hero WOD?!

101 Responses

  1. Chantal L.

    250m row
    WU x 1

    Strength – 3 x backsquat
    135-155-175-180-185

    WOD @ 85# – 17:09 … not as bad as expected once I learned there was a minute rest in between the rounds.

  2. Gillyon

    Well…I think I am going to do the food challenge. This is huge for me, as I am a sugar-aholic.

    Warmup
    Front squat (5) 95-105-115 My chest dropped on the 115, so I finished with 95 and 85. Those felt terrible. Very weak

    WOD @ 75lbs
    13:26

    1. Gillyon

      I’m scared hahaha! Part of me posting this is to hold me accountable…because I knew I would want to change my mind this afternoon. As for the macaroons…recipe online?

  3. Rob Brydges

    Row 250m
    Wux1
    Strength. Push press x3
    95-105-115-125-135
    WOD. 5 rounds
    50 Double Unders
    10 Jerks (165/110#). Did 105lbs
    Rest 1 min
    In 18:54
    Rob Brydges

  4. Jen Brydges

    250m row
    WUx1
    Strength-Clean 1×70-80
    WOD:5 rounds
    50 Double Unders (150singles)
    10 Jerks (165/110#)=55
    Rest 1 min
    Time:17:15

  5. Lisa

    Coach, an individual who has greater experience and expertise than another and offers advice and guidance as the other goes through a learning process.
    Thanks coach Kevin you are the man! Yesterday’s scale was a wise choice. Pass me the foam roller please!

  6. Heather Colleen

    Row 250m
    Wux1

    Strength:Deadlift
    75-80-85-90-95 (10# PR and that much closer to my goal of deadlifting my weight by March!)

    5 rounds
    150 SU
    10 Jerks #40
    Rest 1 min
    15:35

    800m run

    This one kicked my butt. Holy moly.

  7. Rick Kervin

    Mob
    250 m row
    WUx1
    Strength: Deadlift x 5
    95-105-115-125-135

    WOD
    5 rounds
    50 Double Unders (scaled to 10 Du’s + 120 singles first 2 rounds, then switched to 150 singles.)
    10 Jerks (85lbs)
    1 min rest

    17:56

  8. Amanda

    Strength: Front Squats
    5x 95-105-115-120-130(4)

    WOD @ 75#

    17:34. Good one, I liked it!

    My second 1 minute rest turned into about 1:25 rest because I tried to run to the washroom but took too long.

  9. (Home Noon Workout)

    Quick Mob/WU

    EMOTM 10 mins – Pull-Ups, strict = 36 (PR 8 reps)
    (4-4-4-4-4-4-3-3-3-3)

    EMOTM 10 mins – KB Swings 50# = 70 (PR 20 reps)
    (7 reps x 10 rnds)

    Not a bad way to spend 20 mins.

  10. mobility
    250m row
    wu x 1
    strength – shoulder press x 5
    35. 50, 55, 60, 65×3, 65×1

    WOD : 20 min. time cap
    5 rounds
    scale – 150 singles
    10 Jerks (55#)
    1 min rest

    Time = 14:01 (did my first round with 55# drop to 45#)

  11. mobility
    250m row
    wu x 1
    strength – push press x 5
    95, 105, 115, 125, 135

    WOD : 20 min. time cap
    5 rounds
    scale – 150 singles
    10 Jerks (115#)
    1 min rest

    Time = 14:12 (could have used 125# but my shoulders are really sore)

  12. MOB Row 250, WUx1

    Strength Deadlifts x 5

    135, 225, 245, 265, 265

    WOD
    5 rounds
    50 Double Unders
    10 Jerks @ 135lbs
    Rest 1 min

    Time 18:38

    I was super stoked about my DU progress in this WOD. Got a new PR on the DU’s at 47. I also strung another 40 together in the round prior and several 20+. This is a huge victory for me.

  13. 250m row
    WU x 1

    Strength
    Backsquat 5’s
    85-95-100-110-115

    WOD @ 80lbs
    10 du’s / 120 singles
    Time= 13:16

    Great Job Everyone, I really like this WOD, I did all my jerks unbroken, great job Kim you are so strong 🙂

  14. Denis

    cleans
    105, 115 X 5 a bunch of times

    5 rounds
    50 Double Unders – 150 singles scaled
    10 Jerks (165/110#) – 110#
    Rest 1 min

    18:04

  15. Kimmy

    Mobility
    Row 250m
    WUx1
    Strength Shoulder Press
    80-85-90-95-105 (pr 5#)
    WOD
    5 rounds
    50 Double Unders
    10 Jerks 110#
    Time: 15:05
    I split up the skipping into 10 DU’s and 120 singles for every round except the last one where i did 50 DU’s. Next time I will just suck it up and do the DU’s, I just really thought I would run out of time. It helped that I did all jerks unbroken which was brutal but I was scared to put the bar down in case I didn’t get it back up again. I went to get groceries afterwards and had to push the cart with my body because my arms couldn’t do it. Overall good workout!

  16. Corinna

    WU x 1

    250m row

    Practiced Snatch: Thanks for feedback Jo and Jeff

    WOD: 5 rounds

    50 double under’s
    10 Push Jerk @ 100lbs

    Time: 13:59

    Same old story for me…gotta get under the bar.

    Liked this WOD though…smiles…

  17. Tara Ruest

    Hi Kevin, My sister Krissie is finally ready to come to crossfit. Such a hectic year for her 3 kids, went back to school and stated a new job! She’s seeing all the benefits that crossfit has provided Mom & me, and is ready to dive in. For schedule reasons fundamentals are what will work best to get her started. I’ve cc’d her in the email to schedule times. Can’t wait !

    talk soon Tara R

    CrossFit Monct

  18. Lance

    Mobility
    WUx1
    250m Row around 50 secs

    Rack Jerks 5-3-2-1-1-1-1

    135-145-155-165-175-185

    WOD

    Time 12:58 RX

    Sooo close to Kevin on this one short 8 secs :P. Really liked this one so much fun. Great work tonight everyone real shoulder destruction on this.

    1. Lance

      Thanks everyone i really appreciate the support and kind words your all what makes going to the gym everyday so much more then just a good workout.

  19. Steph L

    Mobility

    250m Row

    WUx1

    Strength : OHS

    25×5
    30×5
    35×5
    40×5
    45×5 (PR)

    WOD: 5 Rounds

    50 Double
    10 Jerk 55#
    1Min Rest

    Time: 11:21

  20. Sarah

    250m row
    WUx1
    No Strength

    WOD:5 rounds
    150 singles
    10 Jerks 55# – all 5 rounds unbroken
    Rest 1 min
    Time:13:15

    Practiced my DU prior to the wod. First time doing them properly and without whipping the crap outta my arms! More practice still needed 🙂

  21. Marcel

    Mobility

    WUx1

    250m Row

    Rack Jerks 5-3-2-1-1-1-1

    95-115-135-155-175

    WOD

    Time 16:52

    Another great Oly class, really happy I wore my hoodie tonight.

  22. Lora

    OLY Class

    Mobility + extra work with lacrosse ball on pecs, lev scap, calf smash with barbell and some ankle mobility
    250m row
    WU x 1

    Strength: Rack Jerks (split)
    95(5)-115(3)-125(2)-135(1)-145
    Nice sharing a bar with you Evan and Marie-No
    **have to land lower in split and with longer (and wider) stance.

    WOD
    5 rounds of
    50 double unders
    10 push jerks @ 100#
    Rest 1 min
    Time = 16:50

    * double unders were all unbroken
    * push jerks were VERY broken. HA!

    Excellent work OLY crew 🙂

  23. Heidi

    OHS x 5: 65-75-85-90-95

    WOD: 50 DU’s
    Push Jerk’s – Round 1 @ 70# , Rounds 2 – 5, dropped weight to 65#.
    Time = 14:45
    Broke up PJ’s in round 1 as 5/5. Round 2 @ 10. Rounds 3 to 5 as 6/4

    Should have probably stuck with 70#, (which is still less an 70%, but my shoulders this morning said NO WAY), but round 1 felt so friggin’ heavy.
    Kuddo’s to all who did this at 70%. Tough WOD!

  24. Jeremy L

    mobility
    250 ish M row ( thanks for the corrections Jeff I shall work on this)
    WU x 1

    Dead lift 5 x up to 150# ( thanks for the tips Jo)

    WOD scaled
    5 rounds
    150 singles
    10 jerks ( 95 #)

    time 14:49

    jogged 3.5 KM ( 1 mile non stop last 100 m sprint x 2, walked a few laps then 3 more jogging) in door track each loop is 100m @ the Kay arena its free and open late, if any one else hates winter like me.

  25. jeff

    mob
    WU
    250m row

    rack jerk with Marcel, and Chris (great sharing the bar with you guys, and Marcel I’d have killed for the hoodie about now! ) lol..

    95-115-135-155-175

    Wod @ 135 and all singles (knees not ready for DU yet)
    16:44 I think..
    all jerks unbroken, although very last one I covered a fair amount of distance trying to settle it!

    great OLY class

  26. Heather S

    !
    OLY Class
    250 m row
    WU x 1

    Rack jerk (5-3-2-1-1)
    55-65-75-85-90(X2)-95 (actually did some of this with proper form 🙂 )

    WOD @70#
    16:45

    DU’s went really well tonight which was a big surprise since they’ve been lousy lately. Managed a run of 36 and 32 in rounds 4 and 5 when I coudn’t string 5 together last week. Weight was lower than my 70% but given I broke last two rounds as 6 + 4 I guess it was the right choice.

    Great class tonight!

  27. Blake

    Disneyworld WOD #2

    WU x 1

    Burpee WOD from yesterday…
    Time: 8:54

    Four rounds of 25 burpees sure does get you lots of stares 🙂

  28. Jason Gagnon

    Mobility
    250M Row
    Wu x 1
    Strength Overhead Squat

    45,65,70,70,75 x 5 i worked on technique to not push on the bar and to get my shoulders tight ni the back

    WOD
    5 rounds
    50 DU Scaled to 20 DU and 90 Singles
    10 jerks 105 # got 3 rounds unbroken and worked on dipping right through the next Jerk.
    1 min rest

    Time = 15:34

    Loved this WOD and i am sure i will love it more when i get those DU.

Leave a Reply