Double Down

Paleo Challengers – I need your food journals either today or tomorrow.Β 

Today is a double strength day. Work your way down the strength rotation.

If you have extra time, work on a “goat” (something you suck at).

Kim makes 125# look easy!

97 thoughts on “Double Down”

  1. Mobility
    400m run
    WUx1

    Front Squat x 5
    65-75-85-95-100

    Deadlift x 5
    115-125-135-145-155 (PR!)

  2. Strength
    Push Press x 1
    65-75-85-95-100 (PR) pretty happy with that stuck at 95 for awhile.

    Backsquat x 1
    95-110-120-130-140 (PR) 145 (PR)

    I like double strength day! No WOD anxiety πŸ™‚

    1. Way to go Maria!!! Congrats! Its nice to get into the triple digits with push press, isn’t it? Great back squat numbers too! Watch out Eric, she’s coming for you!! πŸ˜‰

  3. Mob
    400 m run
    WU x 1

    Double Strength
    Deadlift 3’s
    150-160-170-180-190

    Push Press 3’s
    70-75-80-85-90

    Nice morning!! πŸ˜‰

  4. LOVE double strength days

    Front squat x 5
    125-135-140-150-160

    Deadlift x 5
    150-170-180-190-200

    Had a great lifting partner today (Trent) for both strength rotations.

  5. Mobility
    400m run
    WUx1

    Front Squat x 5
    130-135-140-145-150(PR 5#)

    Deadlift x 5
    160-170-180-190-200(PR 10#)

    Nice sharing the bar with you Ron and thanks for the deadlift tips.

    Skill of the week: Shoulder touch thingies – getting the hang of it πŸ˜‰

  6. Bench press
    135×5, 155×5, 175×5, 195×2, 205x 1
    Snatch
    95x 5, 135x 5, 135x 5, 145x 2, 155×1 pr of 20, 165x 1 failed, 95 x 5

  7. Front squat (3) 45-65-95-115-125
    Deadlifts (3) 135-155-175-195 (only once)

    Did some pullups
    Got two ring rows in a row with no band
    Tried some HSPUs but my shoulder still isn’t feeling 100%

    Good morning. Nice not to rush strength.
    Sorry to those at the 7am. I have a cold and did not realize that Lydia had an accident until I got home. πŸ™‚

    1. I’ll have to check my sinuses… didn’t notice anything!!

      heavy deadlifts!! Good job on the ring dips!! Looking forward to that day

    2. Good job on the deadlifts Gillyon! And I can’t believe that cft baby smelled anything but lovely πŸ™‚

  8. Mob
    400m run
    Wu x1
    WOD. Β Double strength
    Push press x3
    70 95 95 115 125Β 
    Back squat x3Β 
    135 145 155 165 175

    Rob

  9. Mob
    400m run
    Wu x1
    WOD. Double strength
    Push press x5
    65 75 85 90 95
    Back squat x5
    65 75 85 90 95

  10. WUx1
    Row 500
    Bench press
    135×5 155×5 175×3 195×1 205×1 215×1
    Dead lifts
    225×5 275×3 305×1 315×1 335×1

  11. mobility
    400m run
    wu x 1

    Double strength day

    – Push Jerk x 5
    95, 105, 115, 125, 140, 150×4
    – Over head squats x 5
    65, 70, 75, 80

  12. 400m run
    WUx1

    Front Squat x 5
    150-175-200-225-205(4) – pausing too much between reps

    deadlifts x 5
    185-210-240-270-300

    1. nice job on the front squats frankie.. but thing you got a typo there? your last set was at 250 I think? And thanks for sharing the bar

    2. Looks like a bunch of us did Front squat and deadlifts – but you my friend DID front squats and deadlifts!! Nice #’s

  13. Mob
    500m row: 1:55
    Wu x 1

    “Double Down”

    Shoulder Press x 1
    85-95-105-115(f)-110

    Front Squat x1
    110-125-145-165-180(f)-180 (pr) x1

    Goat practice : shoulder touch (got a few)

    After many many attemps: Muscle Up! X 1 Finally !

    Thank you so much Jo for showing me the proper way to false grip, Jeff for the “ponytail” analogy and Lora for the fast sit-up analogy… It all clicked after that. You guys are amazing!!! πŸ˜€

    1. Big night for you! Congrats on your Front Squat PR! Awesome!! Nice shoulder press numbers too! And last but not least your MUSCLE UP!! So glad I got to see that.

  14. LOVED today’s class. I was having a really rough day at work and this was strangely exactly what I needed!

    Mobility
    400 m run
    WU x 1

    Double Strength:

    Back Squats: 5×20-25-30-35-40

    Cleans: 5×30-35-40-45-50

    I used the remaining few minutes to stretch, because it’s something that I often neglect, at the end of a class.

    1. I love double strength days. Just shut off the brain and lift heavy stuff. Great stress relief. Kudos to you for taking time to stretch…something I should do more often, too.

  15. Mobility
    500m row (1:48.8 Not my best time but still happy with it)

    WU x 1 (sub ring rows for pull ups)

    DOUBLE STRENGTH DAY πŸ˜€

    Front squat (x5)
    95(10)-135-160-170-180

    Deadlift (x5)
    135(10)-185-205-225-245-265

    And then the highlight of the night: watched Eric N. get his first muscle up!!! YIPEEEEEE! So happy I got to see that! Congrats Eric.

  16. Was able to squeeze in a strength between classes..

    Snatch
    55 x3 75×3 85×2 95×2 100×1 105×1 (match PR) 110F

  17. 1x Mob
    500m row
    1x WU

    strength #1
    push jerk x 1
    95×8-135×6-155-165-175-185-195 (fail cause didn’t lock out in one move, push press the last bit).. Thanks for sharing the bar Frankie

    #2
    OHS
    95×6-115-125-135-145-155 (PR # 15, was a little shaky on the start of this one, but stood and reset and went again, resting at bottom for a second or two )
    Thanks for sharing the bar Seb!

    I was never a big fan of double down days, but really starting to grow on me! loved today, great atmosphere at the gym.

    1. Anytime time Jeff, especially when I get to witness OH PRs like that – very impressive! And thanks for the advice regarding back-squat technique.

  18. WU x 1 + 400 m run

    Front Squats x 5: 100-110-120-125-130

    Dead Lifts x 5: 145-155-165-175-185

    Well I was feeling pretty good about my #’s today, until I saw Lora’s #’s for the exact same lifts & reps….those are insane weights Lora…..so strong, you are πŸ™‚

    Really like the double strength days.

    1. YOU impress ME, too! I outweigh you (probably by a lot more than you think) so my power-to-weight ratio is probably very close to yours. You should feel very good about your numbers today…they were AWESOME!

  19. Mobility
    Run 400m
    WU x1
    Push Press 3s
    160-160-160-160-160
    Deadlift 3s
    260-260-260-260-260

    Tried Handstand Push ups for the first time today used only an abmat got 4 in a row πŸ˜€ woohoo! Another thing to work on after class!

  20. Mob + 400m run
    WUx1

    Strength – Push Press X5
    95-105-115-125-135

    Strength – Back Squat X5
    135-155-175-195-215

    Daily Planks to 5min

    Also worked on Bar MU.
    Got my 1st then another one to prove to Kevin hahaha.

    Great job 6:45 crew!

  21. Mobility
    400m waddle (calf still very stiff from Sunday’s 5K… still worth it though!!)
    WU x 1

    OHS 1RM to 65# (long time coming 5# PR)

    shoulder press 5RM to 75# (only 3 at 75)

    practice HSPU… a few with ab mat felt good and then I managed 3 consecutive hspu with ab mat and 25# plates (with kipping)… excited about using those next time they show up in a wod.

    although I missed the wod, it is nice not to rush through strength and give it all my attention

  22. Great pic of Kim πŸ™‚

    Love double strength days!!

    Push press
    5x 65-65-70-75-80-90

    Deadlift
    5x 95-125-150-160-170-170

  23. MOB
    400 m run
    wu x 1
    Wod: Double Strength

    Front Squat 5’s
    105-115-125-135

    Deadlift 5’s
    140-155-170-180-190

    DU practice
    Handstand practice

  24. Chantal Guerette

    Mobility
    400m run
    WU x 1

    Strength x 2

    Front Squats 5 x 60-65-70-75-80

    Deadlifts 5 x 105-110-115-120-115

    Thanks for the help with my Deadlifts today Kevin ! I THINK I get it now haha ! I decided to go back to 115lbs for my last reps after I understood how to use the appropriate technique. I wanted to make sure I really knew how to lift all this weight before I try to go over 120lbs. It was nice to work on strengths today with the coach right there to watch and guide us πŸ™‚

  25. Mobility
    400m run
    Wux1

    Deadlifts
    185/225/245/265/285
    Back squat
    135/155/175/195/205

    Can’t wait for the shoulder to get better so i can get back to some over head stuff..

  26. Mobility
    400m run
    Wux1

    Cleans x 5
    55/65/75/70/75#

    Push Jerk x 5
    30/35/40/45/50#

    Practiced rowing 1000m

    Worked on dips. Did 30 .

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro