Real Nasty

15
Jan

Real Nasty

Good luck to all our Paleo Challengers today!

Three rounds for time of:
50 Squats
7 Bar muscle-ups
10 Hang power snatch (135/95#)

Jeremy LOVES his kettlebell

Jeremy LOVES his kettlebell

69 Responses

  1. Tough Mudder Participants & Spectators!!

    Our team is now registered for the Montreal 2013 event, for Saturday July 6th. You can now log on to toughmudder.com and register as a member of a team if you are a participant. Spectators dont need to pick team. Also if you are not in the Facebook group already please reply here, on FB or [email protected], and we’ll add you up.

    Team Name: Crossfit Moncton
    Password: 25alcock

    A few of us are already signed up, the longer you wait, the higher the registration fee! Come join for a muddy good time! For those who have no idea what this is, look it up on google/youtube, and/or ask participants from last year (myself, Darsey, Patrick, Blake, Marcel, Heidi).

    1. WUx1

      Burgener WU

      Strength: Front Squat 5x
      135-145-155-165

      Practiced a couple Hang Power Snatch

      WOD:
      Three rounds for time of:
      50 Squats
      7 Bar muscle-ups (jumping)
      10 Hang power snatch (75#)

      Time: 9:43

  2. Maria

    Strength hang power snatches x 3
    35-45-55-65-75

    Fun sharing the bar with you Heidi!

    WOD scaled 3 rounds
    50 squats
    7 ring dips
    10 Hang power snatches @ 55#

    Time= 7:30

    Good job Chantal and Elba!

    1. Heidi

      You killed me on the snatches Maria & great time on the WOD. Fast!

      Is it rude to wonder how such a little girl has such a big snatch?

  3. Kevin

    Hang power snatch x3
    95-105-115-125-125

    Felt heavy today.

    Wod with jumping bar MU and 115 snatch
    9:59

    Great example of scaling when needed. Today was 5 in a row and my body is tired. Needed to scale back to keep the intensity up. Now for lots of rest.

  4. Hang power snatch practice up to 85

    3 Rounds
    50 Squats
    7 Bar muscle ups (jumping 6’6″ bar with 3 45# plates)
    10 HPS 65#

    10:53

    Happy day 1 of Paleo to all the challengers! Don’t forget to get in your benchmarks before Friday. Awesome work by those who have already completed them!

  5. Chantal L.

    Wu x 2

    Paleo Benchmarks

    1. 21-15-9
    Burpees
    KBS (35#)

    6:56

    2. 2k Row

    9:24

    Good Job Elbita mi amiga, it was nice to have someone else do the wods with me! πŸ™‚
    Good luck to all the challengers!

  6. Amanda

    Good luck to the paleo challengers today!!! I’m so very excited for all of you, this is an exciting journey, and really great results are going to come out of it. If any of you need anything or have any questions, or need recipes, etc – don’t hesitate to reach out to me or any of the other previous challengers. I did the challenge last fall (2011) and I still spend my Sunday afternoons cooking & prepping my meals for the week…it had a hugely positive impact on my life.
    Also, Jo posted a great article this morning on your challenge page (http://cfmpaleochallenge.wordpress.com/) – bookmark the site and make sure you check it every day for info.

  7. Hang power snatch x3
    95-105-115-120-115

    WOD: β€œReal Nasty”

    50 squats
    7 Bar MUs scaled to Jumping Bar MUs after 3 MUs
    10 HPS @ 110 round 1 then 105 round 2

    Hit the 15:00 cap with 10 HPS to go, wasted time in first round trying to get Bar MUs.

  8. Josh

    WU x 1
    Burgener WU
    Snatch x 3 @ 65-75-85( felt like my form was terrible)
    WoD “Real Nasty”
    50 Squats, 7 Bar MU’S(scaled to Jumping), 10 Hang Snatch @ 65#
    13:48( I think)

  9. Rick Kervin

    Mob
    WU x 1
    Burgener WU

    Practiced Hang Power Snatch.

    WOD: Real Nasty
    3 rounds
    50 squats
    7 Bar MU’s (jumping)
    10 Hang Power Snatch 65 lbs

    11:18

  10. Caleb Richard

    Mob
    WU x 1
    Burgener WU

    Practiced Hang Power Snatch.

    WOD: Real Nasty
    3 rounds
    50 squats
    14 Dips – should have done Bar Muscle ups..
    10 Hang Power Snatch 55 lbs

    10:43

  11. Rob Brydges

    Wux1
    Group. Burgener warm up
    Strength. Practice H P snatches
    WOD. “Real Nasty”
    3 rounds
    50 squats
    7 bar MU. -did jumping
    10 HP snatches
    In 10:30
    Rob Brydges

  12. Crystal

    Mobility
    WU X 2
    21-15-9
    Burpees and Kettle Bell Swing 25lbs
    6:06
    2 K Row…FM 9:59
    It was hard but so happy I did it and it’s over with!
    Thanks for the push at the end guys, finished it with my eyes closed!

    1. Lora

      Great work Crystal! I am so excited to see how you progress through this challenge. Good luck!! The 6 weeks are going to fly by πŸ™‚

      1. Crystal

        Thanks guys and Leesa you did awesome yourself!
        Wendy you are going to be just fine…I was scared sh&^less but I did it and it’s done and you will be the same! Best of luck my friend! πŸ™‚

  13. Kevin Mack

    Mobility
    WU x 1
    Burgener WU

    Practiced Hang Power Snatches.

    WOD: “Real Nasty”
    3 Rounds
    50 squats
    7 Bar MU’s (substituted 14 parralette dips)
    10 Hang Power Snatch 45#

    13:18

  14. Blake

    WU x 2

    Paleo Benchmarks:

    21-15-9 of
    — Burpees
    — KBS @ 53#
    TIME: 5:12

    Row 2k:
    TIME: 7:58 (PR of .4 seconds…I did the same row for the last Paleo Challenge)
    Great race Bill! You killed that row!

  15. mobility
    wi x 1
    Burgener wu group
    strength – practice Hang power cleans x 3
    15, 20, 25, 35, 45, 40

    WOD : Real Nasty 15 min cap
    50 squats
    scale – 7 Rind dips (blue band)
    10 Hang power cleans (35#)

    Time = 9:55
    cash out – lacrosse ball

  16. mobility
    wi x 1
    Burgener wu group
    strength – practice Hang power cleans
    65×4, 75×4, 80×3

    WOD : Real Nasty 15 min cap
    50 squats
    scale – 7 Rind dips
    10 Hang power cleans (70#)

    Time = 7:20

  17. Steph L

    Mobility
    warm-up x1 + 2 rope climbs
    Burgener WU as a Group

    Strength: Hang Power Snatch
    35×5
    40×5
    45x5x2
    50×5

    WOD: 3 Rounds
    50 squats
    7 jumping muscle ups
    10 Hang Power Snatch #50

    Got 2 rounds and 8 Hang Power Snatch.
    i was only two reps away from finishing the wod. next time for sure! Maybe for change for change.

  18. Kimmy

    Mobility
    WU x 2

    Paleo Challenge Benchmarks
    21-15-9
    Burpees
    KBS 35#
    Time: 6:09

    Row 2k
    Time: 7:58.4

    Ouch. Hopefully this will feel better in 6 weeks πŸ™‚

  19. Heidi

    Group WU

    Snatch Practice x 3

    35-45-55-65-70

    WOD: 3 Rounds
    50 Squats
    7 Ring dips (no band)
    10 Hang Squat Snatch @ 55#
    Time = 11:59

  20. Frank

    wux1
    burgener wu

    Strength hang power snatches x 5
    65-75-85-95-95-105(3)

    WOD scaled 3 rounds
    50 squats
    7 ring dips
    10 Hang power snatches @ 85#

    Time= 11:04

  21. Sarah

    wu x 1
    burgener wu

    Strength hang power snatches x 3
    25-30-35-35-40

    “Real Nasty”
    WOD 3 rounds
    50 squats
    14 paralette dips
    10 Hang power snatches @ 35#

    Time= 9:16

    Was seeing stars in my last round of snatches! lol

    Great job Laura for sticking with the 50 squats, and not scaling em down! I knew you could do it!!

  22. Laura K

    Mob, wu x1, Burgener group wu.
    WOD: Real Nasty: 3 rounds of
    50 squats
    14 parallette dips
    10 Hang Power Snatch (25lbs) I am still babying my back.
    9:55
    Nice working out next to you Sarah.
    I like your pic Jeremy. Good luck to the Paleo Challengers. I find the challenge motivates me.

  23. Chris

    Oly Class

    Mobility
    10 OHS
    10 KBS
    10 Push Press
    10 Burpees

    lacrosse ball stretches
    burgener wu x 2

    heaving snatch balance
    4-4-4 at 65#

    hang power snatch
    2-2-2-2-2 at 95#

    clean pulls heavy
    95-105-145-165 x 3

    Good class! Thanks Kev

  24. Marcel

    Mobility
    10 OHS
    10 KBS
    10 Push Press
    10 Burpees

    lacrosse ball stretches
    burgener wu x 2

    heaving snatch balance
    4-4 @ 65# 4-4 @ 95#

    hang power snatch x 2

    35-55-85-85-85

    clean pulls heavy x 3

    135-155-175-185

  25. Lance

    Mobility WUx1
    10 OHS
    10 KBS
    10 Push Press
    10 Burpees

    lacrosse ball stretches
    Burgener WUx2

    Heaving Snatch Balance 4s
    45-65-95-134(2)

    Hang Power Clean 2s
    125-125-125-125-125

    Clean Pulls 3s

    175-185-195-205

  26. Lora

    Mobility WUx1
    10 OHS 35#
    10 KBS 35#
    10 Push Press 45#
    10 Burpees
    Samson stretch

    lacrosse ball on lev scap and pecs

    Burgener WUx2

    Heaving Snatch Balance 4-4-4-4
    45-65-75-85
    *need to work on getting under the bar faster

    Hang Power Snatches 2-2-2-2-2
    WU 65(5)-75(3)
    Working 85-85-85-85-85
    *been working on squat snatch so much I am now struggling with power snatch
    *need to work on getting under the bar so I am not pressing the weight at the top

    Clean Pulls 3-3-3-3
    135-145-155-165
    *these felt awesome! πŸ™‚

    Another awesome OLY class!

  27. jeff

    mob
    10 OHS
    10 KBS 53
    10 PP 45
    10 BURPEE

    burgener x2

    heaving snatch balance (thanks for sharing the bar Marcel and Chris)
    65-95-95-115

    hang power snatch 2-2-2-2-2
    65-95-95-115-95-95

    clean pulls x 3 kept these really light as I’m still fighting to find that elusive “feel” of the hip pop that I had before, last couple of sets were feeling good
    95-95-95-95-95-95

    great OLY class..

  28. Jason Gagnon

    Mobility
    Wu x 1
    Burgener WU as a group
    Strength
    Hang Power Snatch
    45,65,75,85,95 x 5

    WOD “Real Nasty”
    3 rounds 15 min cap

    50 Squats
    7 Bar Muscle UP Scaled to Jumping Bar Muscle UP
    10 Hang Power Snatch 75#

    Time: 11:29

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