Get on the Paleo Train

14
Jan

Get on the Paleo Train

If you missed the meeting, pop on over the CFM Paleo site to see the presentation. Great to see so many people come out!

Member Challenge – AMRAP Burpees in 2 minutes

Skill of the Week – Shoot Throughs

“The 6 minute Maritimer”

2 minutes each of:

Power Cleans (75% B/W)
Row (distance)
Double Unders

Rest 30 sec between each movement

Compare to June 6/12

Is Brian kicking up or coming down from a handstand?

Is Brian kicking up or coming down from a handstand?

97 Responses

  1. Michelle

    WUx1
    Back Squat x 5 95-105-110-115-120

    The 6 minute Maritimer”

    2 minutes each of:

    Power Cleans (70#) 25
    Row (distance) 511m
    Double Under 78

    Total:614

    Fun WOD!

  2. Push Press x5
    45 65 75 85 95

    WOD Rx
    Power Cleans 95# – 23
    Row – 473m
    DUs – 101

    597 Reps (3 rep PR..went further on the row, less reps on everything else)

    Happy to workout with you again Pat 🙂 Thanks for being my clean bunny.

  3. Mobility
    WU x 1
    Row 250m with straight arms

    Deadlifts x 5
    125-135-145-150-155

    WOD: “The 6 minute Maritimer”

    2 minutes each of:
    – Power Cleans 120# (17)
    – Row (distance) (599)
    – Double Unders (61)
    Rest 30 sec between each movement

    Score: 677

  4. Rob Brydges

    Wux1
    250m strait arm row 58.7sec
    Strength. Back squat x3
    105-125-145-165-185pr
    WOD. 6 min maritime
    2 min of each
    Power cleans 105lbs
    Row
    Du
    Rest 30 sec between each
    – 577
    Rob Brydges

  5. Caleb Richard

    Wux1
    250m strait arm
    Strength – Deadlift x 5
    135-145-155-165-175
    WOD “6 min maritimer”
    2 min of each
    Power cleans 85lbs
    Row for distance
    Du ( singles )
    Rest 30 sec between each
    Total: 604

  6. Heather Colleen

    WU*1
    250 straight arm row.

    Strength – Push Press
    45-50-55-60(4)-60(4) –> 15# accidental PR!

    6 Min Maritimer
    2 min each – Rest 30 seconds between each movement.
    -Power Cleans: 45# (32)

    -Row for Distance 434 (434m)

    -SUs (181)

    Total: 526

    400m run

    Kind of disappointed with my row, just didn’t feel like I gave it all I had.

  7. Kevin MacK

    Mobility

    WU x 1

    250m straight arm row

    Strength: Shoulder Press X 5
    55-60-65-70-75

    WOD “6 min Maritimer”
    2 min of each

    Power Cleans (55#) – 14
    Row (distance) – 443m
    Double Under (substituted 35#KBS) – 35
    Rest 30 sec between each

    Total: 492

    400m Run (Well about 250m of running with some walking thrown in)

  8. Kevin

    Weighted ring dips x5
    25-30-35-40-45

    Maritimer
    Cleans (140#) – 32
    Row – 582
    Doubles – 127

    Total – 741

    29 reps off pr, but had a few technical difficulties this morning. Have rower facing clock and memorize the times to complete each round.

  9. Gillyon

    Warmup
    Push press (5) 45-65-65-75-85

    WOD rx’d @ 95lbs (bit more than 75% of body weight)
    Cleans – 17
    Row – 458m
    DU – 123
    TOTAL – 598

    Missed my PR by a lot. But I remember last time I rowed for an extra 20 seconds…clock issues. Cleans felt better, except my last 4…not catching it low enough and spreading my feet to far apart. Double unders felt horrible.

    1. Heather S

      If I was able to do 123 DU after rowing 458 and lifting more than 75% of my body weight, pretty sure my DU’s would feel horrible too haha!

      Great job Gillyon – you’ve set the bar very high for the rest of the day:)

  10. Blake

    WUx1 / 250m straight arm row

    Shoulder Press x5
    75-85-95-100-105

    WOD Rx’d:
    “The 6 minute Maritimer”

    2 minutes each of:
    — Power Cleans @ 135# (23 reps)
    — Row for distance (527)
    — Double Unders (23 reps)
    Score: 573

    First WOD post-vacation. Row felt good, managed a couple strings or 3 or 4 DUs but still lots of work to do.
    Glad to be back!

  11. jack

    WU x 1
    250m straight arm row (this is difficult)

    Strength: snatch practice

    95 goes really well. Able to get under no problem. 135 is another storey. Can’t seem to get underneath it. More practice to come.

    WOD: “6 min maritimer”

    RX’d for 612 reps

  12. Josh

    WU x 1
    Straight arm row 250m
    Push press x 5
    95-105-115-125-135×1
    WoD
    2 min cleans @ 150#= 14
    2 min row= 516
    Skipping= 188singles 3 = 63
    593( pr of 40 but 55# heavier clean)

  13. mobility
    wu x 1
    250m straight arm row
    strength – Cleans x 5
    95, 105, 115, 125, 135, 145

    WOD :
    Power cleans 125#(75% BW)
    Row 508
    scale singles 251=84
    score = 615

  14. mobility
    wu x 1
    250m straight arm row
    strength –Dead lifts x 5
    95, 105, 115, 125×2, 125 (fells like my back is rounding on the way down)

    WOD :
    Power cleans 50#
    Row 422
    scale singles 260=87
    score = 531

  15. Lance

    Mobility WUx1

    EMOTM Snatches

    5 mins 3 reps #100
    5 mins 1 rep every 30 secs #135
    5 mins 3 reps #100

    WOD

    Total Reps= 686 RX

    Did this one all by my lonesome only one in the class but i had Rob pushing me on thanks buddy!

  16. WU x 1
    Straight arm row 250m

    Push press 5’s
    65-70-75-80-85

    WOD
    2 min cleans @ 80lbs= 28
    2 min row= 502
    Skipping= 230 singles / 3= 76

    Total: 606

    Good job 4:15pm crew!! Good luck to everyone with the paleo challenge starting tomorrow 🙂

  17. Chantal L.

    WU x 1
    Straight arm row 250m 1:10.5

    Push Jerk x 3
    75-85-95-105-115

    WOD
    2 mins cleans @ 100(75%max) = 20
    2 mins row = 470
    2 mins double unders = 51

    Total: 541

  18. Melissa H

    Mobility
    WU x 2

    Paleo Benchmarks

    21-15-9
    Burpees
    KBS 20#
    Time: 6:36

    2K row
    9:32

    Phewf, those were hard. Still coughing. Thanks Amanda for pushing me and helping finish those effing burpees.

  19. Frank

    wux1
    250m row

    deadlifts x5 (sumo stance)
    200-235-275-300-335 (10# PR)

    WOD
    2 min power cleans 140# : 23 PR of 1
    30 sec. rest
    2 min row : 472m – couldn’t catch my breath
    30 sec. rest
    2 min DU’s:23 PR of 15

    Total: 518 – did 550 last year

  20. Lora

    Mobility class…Thanks Joanna 🙂
    WU x 1
    250m row (with straight arms….that was awkward! LOL)

    Strength: Power cleans (x5)
    95-105-115-125-135

    WOD @ Rx (75% of BW)
    2 min power cleans @ 125# = 20
    30 sec rest
    2 min row = 549
    30 sec rest
    2 min du’s = 118

    Score = 687
    (17 rep PR. Had 1 more power clean, 2 more meters on the row and 14 more DU’s)

    Great work 5:45 crew!

  21. Tania

    Benchmarks for Paleo Challenge
    21-15-9 – Burpees/ Kettlebell Swings 20#
    Time: 4:18

    2Km Row Time: 8:57.4

    Thanks Amanda and Joanna for timing us and cheering us on!

    1. Lora

      Those are some great times for your benchmarks Tania. I look forward to seeing the effect of Paleo on these. Good luck on the challenge.

      1. Tania

        Thanks Lora! I am looking forward to seeing the improvements as well! Scared but very anxious to feel great and be sugar free for the first time in my life!

  22. Marcel

    Wu x1
    250 m straight arn row

    Dead lift x 3

    225 245 275 295 skipped last set, form was slipping.

    WOD @ 135#

    cleans 19
    Row 510 m
    Doubles 25

    Total 554 – PR of 8

    Should have pushed harder on the cleans, got 25 reps last time.

  23. jeff

    mob
    2xWU
    250m straight arm row, kinda liked this as it really emphasizes the power in the legs, now how does this transfer into normal rowing coach?

    strength front squat x 5
    45-95-95-135-135 first day without knee braces so limited output and they felt good
    Thanks for sharing the bar Chris

    wod Rx 150
    cleans 18 (didn’t push hard enough on these coulda/shoulda had more)
    row 616
    DU 2 (no typo, 2.. yes 2.. and the second one came with 8 seconds left! lol.. much work needed on these after knees get used to the jump again, thanks for the encouragement Frankie and Chris mucho appreciated)

    total 636

    1. jeff

      i’d like a little one on one on the rower cause I’ve obviously been missing something as I don’t really feel that “leg” connection when I row and there are some fairly good benefits from doing so!

      1. Amanda

        You don’t?? I have to crawl off it cause one time I fell off it not realizing my legs weren’t going to work, and now I’m scared of getting off it after I’m done! lol

      2. Lora

        Awesome job on the row (in spite of “missing something”). I’m with you….my legs don’t get as fatigued as I feel they should when I row.

  24. Mario

    @home

    EMOTM 10 mins – Sit-ups = 150 (10 x 15 reps)
    EMOTM 5 mins – Pull-ups, strict = 22 (5-5-5-4-3)
    EMOTM 5 mins – Squats, 45# = 75 (5x 15 reps)

    @CFM

    EMOTM 5 mins – Shoulder Press 135# = 10 (2-2-2-2-2)
    EMOTM 5 mins – Overhead Squat 135# = 15 (3-3-3-3-3)

    WOD Rx (0.75BW = 145#)
    Score = 22 + 544 + 104 = 670 reps

  25. Chantal Guerette

    Mobility
    WU x 1
    250m straight arms row (1:05.5)

    Strength : Deadlifts 5 x 85-95-105-115-125 (PR)

    WOD “The 6 minutes maritimer”
    For 2 minutes each
    – Power Clean (70lbs) – 23
    – Row (452m)
    – DU – 50

    Score : 525

  26. Corinna

    WU x 1

    250m straight arm rower

    Strength: Snatch

    35-45-55-65-75 ( worked on getting low)

    WOD: 702

    Last time: 690 PR: 12 reps

    Great job coaching tonight Amanda!

    Good work 6:45 p.m. crew!

    1. Amanda

      Forgot my strength:

      Push jerks
      5x 70-75-90-100-100 <– I was too chicken to try 105#. Today was one of those days I should have had someone standing there holding me accountable for the numbers I wrote in my book!

  27. Sarah

    WUx1
    Row 250m straight arms
    Practice cleans 25-35-45-50-55

    “The 6 minute Maritimer”

    2 minutes each of:

    Power Cleans 55# – 31
    Row (distance) 460
    Double Under 50

    Total:541

    Well I added 5 pounds more than June 6, did 6 more reps on cleans, my row was not good today.. thanks for the pointers Lora! And finally stringing 5 – 10 DU’s together!! WOO but my left arm remains covered in whip marks!!!

    Thanks Amanda for you help on my cleans!!

  28. Gabriel

    Mob
    WU x 1
    250 m row straight arms

    Strength – Push Press x1
    135-145-155-165-170

    2 sets of 1min GHD Planks

    WOD as Rx’s
    “The 6 minute Maritimer” as Rx’s

    2 minutes each of:

    Power Cleans 130# – 29
    Row (distance) 547
    Double Under 23

    Total:599

    PR of 6. 2 extra cleans 1 meter extra on row and 3 extra DU’s

    Great job 6:45 crew!

    Good luck to all tha Paleo Challengers!! 🙂

  29. Heather S

    mobility
    wu x 1
    250 m row straight arms

    Strength – push press
    50-60-65-70-75

    The 6 minute Maritimer”

    2 minutes each of:

    Power Cleans 95# –
    Row (distance) 505
    Double Under 65

    Total: 610

    Liked this one. Great sharing a bar with you Melanie!

  30. Heidi

    WU x 1 + row

    Hang Cleans & Jerks x 1

    75-85-95-105-110(Failed)

    WOD

    Power Cleans @ 80# = 26 repts
    Rowing = 459 m
    Double Unders = 88
    TotalReps = 573.

  31. Tara R

    Mob
    Wux1
    250 M Row

    Strength: Deadlifts 30-40-45-50-55
    “The 6 minute Maritimer”

    2 minutes each of:

    Power Cleans 35lbs 38
    Row (distance) 405
    Double Unders 55

    Rest 30 sec between each movement

    Total 498

    Not to bad for being sick 🙂 weigh should of been heavier, next time

  32. Chris

    Mob
    Wu x 1
    250m straight arm row

    Strength – front squat – 95-135-155-185-205(4)

    “6 Minute Maritimer”
    power cleans 135# – 25
    Row distance – 600m
    DU’s – 81
    Total: 706

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