Congrats!

17
Feb

Congrats!

Our 18 week Lifestyle Challenge has come to an end. It spanned over 5 holidays (and a few birthdays), making this one of the toughest challenges we’ve ever put on. But that’s life. Life is filled with obstacles and things that try to knock you down. And it’s ok to fall, as long as you get back up.Β 

It is my hope that our challengers continueΒ implementing these dietary changes. The challenge may be over, but the hard work will go on.Β 

In 18 weeks, we’ve seen some amazing transformations. I’m sure we could build another person with all the body fat that was lost. If you want to see the same results but don’t know where to start, talk to any trainer. We can come up with a plan to help you reach your goals.Β 

Back Squats
65×5; 70×3; 75×3; 80×1; 85×1; 90×1

5 rounds for max reps
30 sec HSPU
30 sec Hang Power Clean (155/110#/70%)
Rest 1 min

Compare to Apr.4/13

So this happened yesterday!

So this happened yesterday!

81 Responses

  1. Mobility
    WU x 2
    Double Unders: 73-25

    Back Squat
    5×135
    3×145
    3×155
    3×165 (should’ve been 1x)
    1×175
    1×185

    WOD: 5 rounds for max reps
    30 sec Push Ups
    30 sec Hang Power Clean (95#)
    Rest 1 min

    Score: 95

    500m row – 1:41.0

  2. Kelly B

    Mobility
    WU x 2
    Group Mobility

    Strength: Back Squats
    %65Γ—5, 70Γ—3, 75Γ—3, 80Γ—1, 85Γ—1, 90Γ—1
    #95×5, 100×3, 110×3, 125×1, 130×1, 135×1

    WOD: 5 rounds for max reps
    30 sec HSPU (scaled to regular push-ups)
    30 sec Hang Power Clean @65#
    Rest 1 min

    Total reps: 132
    Should have pushed harder the first couple of rounds and maybe used 70# – right Chantal? πŸ˜›

    Good class Mario. Great work everyone!

  3. Lifestyle challenge Bench marks
    5RM Front Squat
    85#-100-115-125#
    140#x3-135#x4
    Last time was 130#x5. So close to a pr

    AMRAP 7 mins
    5 burpees
    10 push press 45#
    15 KBS 35#
    4 rounds + 2 PP. 2 reps short of last time but still 9 reps more than when I started the challenge.
    I didn’t think about pacing or what I wanted to get before this WOD. That’s my fault. I just went at it all willy nilly. I should have done better.

    Slightly disappointed in my performance this morning, but ya can’t win em all.
    Overall I’m super happy I pushed myself with this challenge. It was a big one!! Christmas was the hardest for me and my will power. It took too long for me to get back on track after it but overall, this challenged opened my eyes to potion sizes and timing of when to eat. I lost 8lbs over the challenge and 7 of those was pre Christmas. I’m happy with the way things are going now. I don’t need to drop weight super fast to feel good about my life style changes.
    Thanks Kevin and Jo for organizing this and listening to our whining/questions during the entire challenge

  4. Kevin

    Back Squats
    135×5
    210×5
    230×3
    245×3
    260×1
    275×1
    290×1

    5 rounds for max reps
    30 sec Pushups
    30 sec Hang Power Clean (155#)
    Rest 1 min

    R1 – 17 + 10
    R2 – 17 + 10
    R3 – 17 + 10
    R4 – 17 + 10
    R5 – 15 + 10

    Total – 133

    Tried a HSPU, but shoulder didn’t like it.
    Pushups were 5+5+5+2 for most sets.
    HPC were mainly unbroken, except last round.
    Hook grip = ouchy

  5. Kimmy

    Lifestyle Challenge final benchmarks

    Front Squat 5RM
    135 x3-155-185-205-220-230
    25#PR from Oct

    WOD
    5 Burpees
    10 Push Press 45#
    15 KBS 35#
    Total: 5 rounds
    26 rep PR from Oct

    So overall I was not successful with this challenge. Although my strength and WOD number got better I think it was due to me getting to the gym more. I pretty much gave up on the food part around Christmas time and never fully get back on. I wish I had a good excuse but I don’t.
    To those that stuck with it, I admire your strength and determination! Congrats! Who wants to go to Gojis?

  6. WU x 2
    Group MOB

    Back Squats (based on 1RM of 100#)
    65Γ—5; 70Γ—3; 75Γ—3; 80Γ—1; 85Γ—1; 90Γ—1 (nice sharing the bar Matt, lots of math at 6AM!!)

    5 rounds for max reps
    30 sec HRPU
    30 sec Hang Power Clean @55#
    Rest 1 min

    13/7
    12/7
    12/7
    12/7
    12/8

    97 total reps.

    Nice work this morning everyone. Thanks Mario! πŸ™‚

  7. Back Squats (fun sharing the bar with you ladies!)
    115Γ—5
    125Γ—5
    135Γ—3
    140Γ—3
    145Γ—1
    150Γ—1
    160Γ—1

    WOD
    5 rounds:
    30 HSPU (First time Rx!)
    30 sec HPC @ 85# ( I forgot to add plates lol, meant to use 95#)

    total – 75 reps

    Tried to keep 7 HSPU and 10 HPC..Thank you Gillyon for calling me out on my last post about HSPU, I really needed that push to go Rx! You look fabulous by the way!

  8. Heather S

    A week ago Kevin posted a Top 10 list that I wrote a year ago. The irony was that I had decided not to participate in the CFT Open this year. I have some really convincing arguments why this is the right choice for me and I could bore you with a lengthy list. However the list can conveniently be broken down into 2 categories – whining and justifying. I’m pretty sure that of all the things I gave up when I joined Crossfit, those were the β€œBIG 2”, so …

    I paid my 20 bucks and signed up. Now I’m coming after you. If your reason for staying home falls into one of the β€œBIG 2” categories, I’m going to be a major pain in your a$$ – but just like burpees – you’re going to love me when it’s all over. πŸ™‚

    1. YES!!!!! This is the best news of the day. I was so sad when you told me you were not signing up. And I decided not argue with vous. But deep deep inside I was not happy πŸ™‚

    2. Kevin

      There’s a pretty good chance I was at Staples waiting for photocopies when I read this and yelled “YES” so everyone heard it. Good chance.

    3. Yay!! I’m so glad Heather!! I was so sad when you said you didn’t think you were going to sign up this year. It’s my first year participating and I’m happy you’re going to be there too

  9. Hannah

    M+WU
    Group WU

    Back Squat:
    70lb x5, 75lb x3, 80lb x3 , 85lb x1, 90lbx1, 95lb x1

    WOD: 5 rounds of
    30 sec pushups
    30 sec HPC 55lb
    Rest 1 min

    Total: 114 reps

    Cashout: forearm roll on barbell (2x 15sec/ arm)

  10. Mobility
    WU x 2
    Group Mobility

    Strength: Back Squats – Cast is off! now the long road of rehab…
    45×10
    55×10
    65×10
    75×10
    85×10
    95×10
    Squats felt pretty good other than a little tight at certain angles.

    WOD: 5 rounds for max reps
    30 sec HSPU (scaled to regular push-ups)
    30 sec Hang Power Clean @95#
    Rest 1 min

    Total reps: 111
    Rounds were:12-7,15-7,15-7,17-7,17-7

  11. Blake

    Actually did this yesterday after shoveling…

    Back Squat

    135(5) – 175(5) – 190(3) – 205(3) – 220(1) – 245(1) – 255(1)

    WOD:
    5 rounds:
    — 30 sec HSPU (Rx)
    — 30 sec HPC @ 130#

    Score: 72 reps

  12. Amanda

    Today’s wod, done yesterday after shovelling out the entrance:
    Back squats to 155#
    WOD with HSPU and 100#, 69 reps. Two less reps than last time but 20# more! Happy with that progress.

    Today I did the benchmark wod for the Lifestyle challenge:

    Front Squats
    Got up to 5x 130 (5#) PR

    AMRAP 7 minutes:
    5 burpees
    10 push press (35#)
    15 kb swings (35#)

    4 rounds + 10 push press.

    9 weeks ago: 4 rounds + 2 burpees
    18 weeks ago: 3 rounds + 10 push press.

    So, a 30 rep PR from the beginning. Awesome challenge! This was the best one yet!

  13. Morgan

    Mob+Du x 2

    Back Squat:
    (Bases on 1RM 288#)
    65% x 5 – 185#
    70 x 3 – 200
    75 x 3 – 215
    80 x 1 – 230
    85 x 1 – 245
    90 x 1 – 260

    5 Rounds for max reps:
    30 sec HSPU
    30 sec Hang power clean 135#
    Rest 1 min
    R1-16,
    R2-14,
    R3-14,
    R4-12,
    R5-15.
    71

  14. Mob. and WU x 2
    Ring rows 1- box, 3-5feet, 6-4feet
    Then 4-5feet, 6-3feet
    10 Toes Thru Rings
    Back Squat with Maria, Crystal and Tamatha πŸ™‚ Thanks girls!!
    5x #95
    3x # 100
    3 x # 110
    1x # 115
    1x # 125
    1x # 135
    WOD: 5 rounds
    30 sec. HSPU with #25, #10 and may
    30 sec. Hang Power Clean #70
    Rest 1 min.
    Score: 85
    So nice to see everyone πŸ™‚ Huge class!!
    Thanks Kevin!!

  15. Back Squats
    165Γ—5
    185Γ—3
    195Γ—3
    205Γ—1
    225Γ—1
    245#Γ—1

    Thanks for sharing the bar Davis, Brian and even Dan(my self esteem will eventually recover).

    5 rounds for max reps
    30 sec HSPU (scaled to Pike Pushups)
    30 sec Hang Power Clean (115#)
    Rest 1 min

    R1 – 11 + 5
    R2 – 11 + 7
    R3 – 12 + 8
    R4 – 10 + 7
    R5 – 11 + 8

    Total – 88

    Thanks for coaching, Kevin.

  16. Gillyon

    Warmup
    Back squats up to 125lbs.
    Trying to figure out the perfect weight is tough. Think I could do more comfortably…but probably not in 2 weeks.

    WOD with push-ups and 20lbs Dumbbells
    85 reps

    Fun nooner.
    Love seeing and catching up wi everyone. πŸ™‚

  17. Steph H

    Mob
    WU x2

    Group mob

    Back Squat
    80# x5- 85# x3- 90# x3- 95# x1- 100# x1- 110# x1

    5 Rounds
    30 sec pike pu
    30 sec hang pwr clean (65#)
    Rest 1 min

    total: 83reps

  18. Frankie

    WU x 2
    group wu

    Back Squat
    5Γ—200
    3Γ—215
    3Γ—230
    1×245
    1Γ—260
    1Γ—275

    WOD: 5 rounds for max reps
    30 sec Push Ups –
    30 sec Hang Power Clean (135#)
    Rest 1 min

    Score: 97

  19. Heather S

    Wux2

    Back squat
    65%x5 125
    70%x3 135
    75%x3 140
    80%x1 150
    85%x1 160
    90%x1 170

    WOD: 5 rounds
    30 sec HSPU (as pike pu)
    30 HPC (110 or 70%) 95#
    1 min rest

    R1- 13 + 7
    R2- 13 + 7
    R3- 12 + 8
    R4- 13 + 7
    R5- 12 + 8
    total: 100

    Fun sharing a bar and a wod with you Ang. Don’t forget to sign up for the games tonight

  20. Cara

    Back Squats
    65Γ—5; 70Γ—3; 75Γ—3; 80Γ—1; 85Γ—1; 90Γ—1 %
    135×5-145×3-155×3-165×1-185×1-195×1 #
    *made mistake with weight and jumped over 175# and didn’t notice until I was double checking my numbers…crossfit math gets hard haha not used to using 45# bar or 45# plates

    WOD:
    5 rounds for max reps
    30 sec HSPU – with 25# & ab mat
    30 sec Hang Power Clean @ 85#
    Rest 1 min

    Total reps – 65

    Was aiming for 7 of each every round:
    7-7
    6-7
    6-7
    6-7
    5-7
    my HSPU aren’t very strong – I fall off the wall a lot and lose time, should have been getting to the bar quicker for the HPC because I could have got in an extra rep in there.
    Fun to FINALLY do this wod after 2 storm does tho πŸ™‚

    Thanks Steph!

      1. Cara

        That has been my problem before, so tonight I pulled my plate back and adjusted my hand placement (tried to anyway)…but I think it’s more in my kip – I think I’m tucking wrong (too low?) and just falling out maybe… I’ll get a coach next time I practice to see what the issue is.

  21. – mob
    – WUx2

    Back squat…
    150×5-165×3-175×3-190×1-200×1-210×1

    5 rounds…
    – 30 sec pike pushupso
    – 30 sec hang power clean @ 105#
    – 1 minute rest

    13+8
    13+8
    14+9
    14+7
    13+7
    = 106

  22. WU x 1 (Late)

    Back Squat

    5Γ—170
    3Γ—185
    3Γ—205
    1×215
    1Γ—235
    1Γ—245

    WOD: 5 rounds for max reps

    30 sec HSPU 45# + Ab Mat
    30 sec Hang Power Clean (85# – wrist sore from shovelling, not pushing it)
    Rest 1 min

    HSPU 9-9-9-9-9
    HPC. 8-7-8-8-10

    Total 86

    Great sharing the bar with Frank & Justin – Strong dudes!

  23. Annie

    Mobility
    WU x 2

    Back Squat
    5Γ—65
    3Γ—75
    3Γ—80
    1×85
    1Γ—95
    1Γ—100

    WOD: 5 rounds for max reps
    30 sec Push Ups ( knees then up on toes then down)
    30 sec Hang Power Clean (55#)
    Rest 1 min

    Score: 81

  24. Mobility
    WU x 2

    Back Squat
    5Γ—150
    3Γ—160
    3Γ—185
    1Γ—205
    1Γ—225
    1Γ—235

    WOD: 5 rounds for max reps
    30 sec Push Ups
    30 sec Hang Power Clean (115#)
    Rest 1 min

    Score: 135

  25. ChristieNeate

    A little late (a day late) on posting … but want to make sure its here for reflection time at a later date πŸ™‚

    MOB + WUX1
    Strength:
    Back Squat 5×60, 3×65, 3×70, 1×75, 1×80, 1×85

    WOD:
    5 Rounds
    30 sec HSPU *scaled to regular push ups, should have tried pike push-ups … next time.
    30 sec HPC 45#
    Rest 1 Min

    Score: 109

  26. Tina W

    Back squat

    5×35, 3×40, 3×45,1×50,1×55,1×60,1×65

    WOD

    5 rounds

    30 sec- pu
    30 sec-HPC 40#
    rest 1 min

    66 reps

    cashout
    forearm roll on barbell 2 x 15 sec each arm

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