Small Changes Challenge

27
Dec

Small Changes Challenge

Are you ready for 2020?!

We’re going to start the year off right by making some small healthy lifestyle changes in the CFM Small Change Lifestyle Challenge. It’s not simply a nutrition challenge, although that is a part of it, its much more. You will have an opportunity to focus on 3 key habits for health based on nutrition, sleep, and fitness and 3 more individualized small lifestyle changes. The habits you choose can be almost anything, as long as they make a positive change in your life.

Click the link for more information.

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Detox

Thrusters x5
Build up to moderate weight (60-70%)

AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)

Compare to Dec.27/18

15 Responses

  1. Cheryl

    Thrusters x5
    35-40-45-50-55#

    Detox AMRAP in 20min @ 35#
    8 rounds + 8 thrusters

    Dec 27, 2018 @ 25#
    7 rounds + 6 thrusters

    So glad to have that WOD done for the day. Thank you Ms. Roxanne!

  2. Jordan Sanipass

    Detox

    Thrusters x5
    Build up to moderate weight (60-70%)
    65,75,85,95,100

    AMRAP in 20min
    5 Power Clean (95/65#)

    10 Thrusters (95/65#)1st round did 95# and halfway thru 2nd. I did the rest at 75#

    15 Bar Hops (over and back is one)

    8 rounds + 12.

  3. Gabriel

    Thrusters x5
    Build up to moderate weight (60-70%)
    65,75,85,95,105-115×3

    Detox as RX’d

    AMRAP in 20min
    5 Power Clean (95#)
    10 Thrusters (95#)
    15 Bar Hops (over and back is one)

    9 rounds + 5 Power Cleans
    PR of 2 rounds exactly from December 2014

    Thanks Roxanne!

  4. Ryanne

    Detox

    Thrusters x5
    Build up to moderate weight (60-70%)
    Built up to 70#

    AMRAP in 20min
    5 Power Clean (95/65#)
    10 Thrusters (95/65#)
    15 Bar Hops (over and back is one)

    7 rounds even Rx

  5. Joe

    Detox

    Thrusters x5
    Build up to moderate weight (60-70%)
    45-65-75-85-95-95
    First time doing thrusters, didn’t want to go too heavy.

    AMRAP in 20min Used 65# (Glad I did)
    5 Power Clean (95/65#)
    10 Thrusters (95/65#)
    15 Bar Hops (over and back is one)

    8 Full Rounds
    Really enjoyed it

  6. Andre L

    Detox

    Thrusters x5
    Build up to moderate weight (60-70%)
    65 – 75 – 85 – 95

    AMRAP in 20min
    5 Power Clean 65#
    10 Thrusters 65# (Stayed lightish not to overdo it with the shoulder)
    15 Bar Hops (over and back is one)

    8 rounds + 15 reps

  7. Jeff Leech

    OG
    Did some doubles and shoulder taps.
    Worked on butterfly pull ups and ghd sit-ups

    Detox

    Thrusters x5
    Build up to moderate weight (60-70%)
    95-115-125

    AMRAP in 20min
    5 Power Clean (95/65#)
    10 Thrusters (95/65#)
    15 Bar Hops (over and back is one)

    10 rounds rx. It kicked my butt. Just what I needed. Thanks for the class Cara.

  8. Mario

    Detox

    Thrusters x5
    Build up to moderate weight
    95-115-135-155

    AMRAP in 20min
    5 Power Clean (95#)
    10 Thrusters (95#)
    15 Bar Hops (over and back is one)

    9 rounds + 6 bar hops

    Was 9+4 pc last year.

  9. Laura

    Detox

    Thrusters x5
    Build up to moderate weight (60-70%)
    Built up to 70#

    AMRAP in 20min
    5 Power Clean (60#)
    10 Thrusters
    15 Bar Hops (over and back is one)

    8 rounds + 6 reps
    1 rep and 5# more than last time in 2016

  10. Aubrey

    Detox

    Thrusters x5
    Build up to moderate weight (60-70%)
    Built up to 95#

    AMRAP in 20min
    5 Power Clean (75#)
    10 Thrusters
    15 Bar Hops (over and back is one)
    7 rounds plus 24 reps… or 9000 pounds last time 8 rounds 5 reps or 8125 pounds…
    So PR of sorts…did 5 walkovers and 10 hops.
    Thanks Janelle great Detox!

  11. Shane Hayes

    Mobility and Wu

    Thrusters x 5
    These were feeling good so went heavy on them
    95,115,135,155,175

    Detox rx’d
    12 rounds.
    I knew this was going to be rough!! But glad I made it in.

    Thanks for the great class Janelle

  12. Thrusters x5
    Build to 60-70%
    65-85#

    “Detox” @ 65# 9 rounds and 5 Power Cleans but did bar hops as step overs due to how frequently I have been getting craps in right foot. Also far less peanut butter balls this year

    Compare to 2018 @ 55# and some bar hops

    During round 3 my right knee started to bother me
    Rounds 4+ switched to step overs
    Rounds 4+ switched thrusters to strict shoulder presses

    10 Rounds + 5 strict presses > Plan to do better next year, less peanut butter balls maybe

    Compare to 2016
    Thrusters x5
    65-75-80-85-90#

    1 round and 2 thrusters at 75# and had to drop it to 65#

    Score: 6 rounds 5 pc

  13. Heidi

    DETOX
    20 min amrap of
    5 Power Cleans @ 65#
    10 Thrusters @ 65
    30 Bar Hops

    7 Rounds + 5 PC

    A few less reps that in previous years, but this is the first time I’ve done this at Rx’d weight.

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