I am looking forward to this one!! love these types of WODs!
Lately I’ve been working like a retard, tired and frustrated. This is exactly what I need!!!
See ya at 5:30!
Heather (Mum)
Congrats Mario.
Good luck to all the Paleo Challengers.
Darsey
OHS x 5 to 135 pr of 10 for reps
Wod Rx
Time 10:11
Blake
Another kick butt WOD Darsey! You are really hitting your stride dude! Keep it up!
Just registered for Crossroads and Legs for Literacy 5k races, should be a great time. Many of the Paleo Challengers did Friday’s Wod, the Legs for Literacy race is on the Sunday before the challenge is over. This would be a great way to help a good cause and to see how eating clean can effect performance. I highly recommend it.
Oh! Good idea. Less time calculating. More time lifting. I like it π
Rob Brydges
Mob
WU x1
Strength. TrustersΒ
WOD. Β Fran Stew
Run 400m
15 trusters. 80lbs
21 pull ups
Run 400 m
21 thrusters
15 pull ups
Run 400 m
Rob Brydges. In 12:12
Cash out. Wall stretchΒ
Natacha
Mobility
Walk-run 400m
Shoulder press 5rm to #70 (form not perfect on last ones)
Wod with 55# and walk-running intervals (20 sec running -30 sec walking) and NO BAND for the first time in a wod!!! So pumped about this!
14:12
Lora
No band in the WOD??? Congratulations! Great work, Natacha.
Maria
Yay for no bands!
Blake
“Don’t call it a comeback!” … Sorry, channelling a little LL Cool J.
AWESOME job on the no bands!!! And equalling AWESOME job getting out on your feet again!
CONGRATS!
natacha
thanks!
Corinna
Wicked Natacha!
Maria
No strength, foam rolling.
WOD @ 55#
Time 12:18
Thrusters felt heavy! I do like the Fran style workouts always challenging.
Lora
Great job Maria! Fast time π
Christine
Mobility
400m run
WUx1
Strength:
Push Press: 55×5; 60×5; 65×5; 70×4
WOD: Fran Stew
Run 400m
15 thrusters @65
21 pullups with med blue band
Run 400m
21 thrusters @65
15 pullups with med blue band
Run 400m
Time: 13:56
Lora
WOOHOO!! Rx weight on thrusters! Way to go!
Kevin Mac
Mobility
Run 400m
WUx1
Strength: Back Squats x5
45-55-65-75-85
WOD – “Fran Stew”
400m Run
15 Thrusters (50#)
21 Pullups (with band)
400m Run
21 Thrusters (50#)
15 Pullups (with band)
400m Run
They kept me stuck to the bar but the increased size made my forearms burn like crazy. I’m unsure if that was good yet.
Corinna
WOD: Fran Stew RX@ 65 lbs
Time: 11:27
Extremely tired this week, but glad I did today’s WOD even though I wanted to cancel!
Lora
That’s an awesome time, Corinna. Nothing like dragging your butt to the gym, like its that last place you want to be, but then leaving with that satisfied “I just had a great workout” feeling π
400m run
WU x 1
OHS x 5
55-65-75-85-95
WOD: 400m, 15 thursters(95#), 21 pull ups
400m, 21 thursters(95#), 15 pull ups
400m Time 14:18…..this was a hard one
Mobility
400m run
WU x 1
Strength: Push Jerk x 5
95, 115, 125, 135
WOD: Fran Stew RX
400m Run
15 Thrusters 95#
21 Pullups
400m Run
21 Thrusters 95#
15 Pullups
400m Run
Time: 13:52
Kimmy
Mobility
Row 500m
WU x1( managed 3 pull ups in the black band)
Strength Cleans x5
70-75-80-85-90
WOD
Fran Stew
Row 500m
15 Thrusters 65#
21 Ring Rows
Row 500m
21 Thrusters 65#
15 Ring Rows
Row 500m
My achilles is still being difficult so I had to sub rowing fir running. I haven’t rowed that much ever. Between that, the thrusters and pull ups my upper body was toast.
Thanks Jeff for being a bully and making me do 65# thrusters π
jeff
You.. Are.. Welcome!! lol.. You did great and you would have been disappointed if you went any lighter, I should have made you go above Rx? next time! π
Lora
Yuck! 3 x 500m rows? Plus thrusters?? You are a trooper!!
Congrats on your pull ups, too!
Chantal L.
OLY class
WU as posted:
400m run
10 wall balls
10 burpees
10 Triple under ATTEMPTS
Samson Stretch
2. power snatch + OHS (rest 3 seconds at the bottom) 1×65% – 75%-85%-85%-85%
60# – 70# – 80# – 80# – 80#
3. EMOTM for 12 mins – 2 cleans (between 75 – 90%)
100# x2 , 105# x 6, 110# x 2, 115# x 1, 120# x 1
Jeff L
OLY class
WU as posted:
400m run
10 wall balls
10 burpees
10 Triple under ATTEMPTS
Samson Stretch
Burgerner WU x3
Hang Muscle Snatch 50% β 50% β 60% β 60% β 60% of Snatch X 3
80-80-95-95-95
Power Snatch + OHS (rest 3 seconds at the bottom) 65% β 75%-85%-85%-85% of OHS X 1
60-70-80-80-80
EMOTM for 12 mins β 2 cleans (between 75 β 90% of clean)
140-140-140-140-150-150-165-165-165-165-165-165
Lora
OLY class π
WU:
400m run
10 wall balls @14#
10 burpees
10 Triple under attempts (Haha, first time trying these. Succeed on 5. Not pretty)
Samson Stretch
Burgener WU x3
Hang muscle snatch x3
50-50-60-60-60% of 1RM snatch
55-55-65-65-65#
Power snatch + OHS (hold 3 seconds at the bottom)
65-75-85-85-85% of 1 RM snatch/OHS
75-85-95-95-95#
EMOTM for 12 mins β 2 cleans (between 75 β 90% of 1RM)
115# x 4, 120# x 2, 125# x 2, 130# x 2, 135# x 1, 140# x 1
**Have to watch my jump with snatch. Jumping too soon. Must wait until bar is mid-thigh.
**Still have death grip on bar when landing cleans. Have to work on this.
Great class. Thanks Kevin.
Heidi
WU x 2
Dead Lift x 1:
135-155-175-195-215
Fran Stew:
Thrusters @ 55#
Pull ups on med. purple band
Time = 12:48
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility
400m run
WU x 1
Strength: Cleans
5x 95-115-135-145-165-95 (Ron, thanks for the coaching)
WOD: Fran Stew
400m Run
15 Thrusters 95#
21 Pullups
400m Run
21 Thrusters 95#
15 Pullups
400m Run
Time: 14:34
Mobility
400m run
WU x 1
Push Jerk x 5
85-95-105-115-125(F)-125(F)
Just didn’t have it in me this morning, was going to try 120 but ran out of time.
WOD: Fran Stew
400m run
15 Thrusters 75#
21 Pullups
400m run
21 Thrusters 75#
15 Pullups
400m run
Time: 12:44
Only realized in my last run that 75# is just above 60% of my 5 rep max. Should’ve went with something between 80 and 85# I think.
Mob. / 400m light jog/ WU x 1
Foam Roller Love
WOD: “Fran Stew”
400m run
— 15 Push Press @ 95#
— 21 Pullups
500m row
— 21 Push Press
— 15 Pullups
500m row
Slowly adding running back in to the mix. Not quite ready for full Thrusters yet but still a good workout!
Oops…TIME: 13.32
400m run
Wu x 1
Push Press x5
105-115-125-135-145(pr 5#)
WOD Rx – 10:59
Nice working out with you again Pat. Fun class 6am.
Nice time!
I am looking forward to this one!! love these types of WODs!
Lately I’ve been working like a retard, tired and frustrated. This is exactly what I need!!!
See ya at 5:30!
Congrats Mario.
Good luck to all the Paleo Challengers.
OHS x 5 to 135 pr of 10 for reps
Wod Rx
Time 10:11
Another kick butt WOD Darsey! You are really hitting your stride dude! Keep it up!
Nice time for sure. Really close to the sub 10min.
Wowsers Darsey!! congrats ;)!!
thanks guys
Sweet!
WOW! Very fast time on the WOD, Darsey. Great OHS’s too!
Nice one man! Gratz
FΓ©licitations Mario!
Congrats Mario! Looking forward to hear all about it.
Well after resting for 6 weeks (with the occasional modified WODs), Crossfit really kicked my ass this morning.
Mobility
WUx1
Run 400m
Strength: Shoulder Press 5x
65-70-75-80-85×3-85×1
WOD (scaled)
400m Run
15 Thrusters (65#)
21 Pullups
400m Run
21 Thrusters (65#)
15 Pullups
400m Run
Time: 10:30 (nearly puked)
It’s THAT kind of workout? Good!
Welcome back bud!
Thanks guys! Cant wait to step back in our box. Missed all your pretty faces!
Welcome back! π
Mob
WU x 1
Run 400 m
WOD
400 m run
15 Thrusters (65 lbs)
21 Pull ups (medium blue band)
400 m run
21 Thrusters
15 Pull ups
400 m run
12:56 I think!! another crazy WOD π like it!! great job everyone!!
Elba D???
Just registered for Crossroads and Legs for Literacy 5k races, should be a great time. Many of the Paleo Challengers did Friday’s Wod, the Legs for Literacy race is on the Sunday before the challenge is over. This would be a great way to help a good cause and to see how eating clean can effect performance. I highly recommend it.
I’ll be there too. will run with my lil mom π 5 or 10 is still to be determined after what my last 10 did to my knees…
An added benchmark, sounds good. I will sign up for Legs as well, most likely 5k. Good cause and meaning to go into 5k PR hunting mode.
Can’t make that race but just registered for the 5k walk-run on sept 30 (crossroads 250 for women through Running room)
http://www.events.runningroom.com/site/?raceId=8390
Congratulations Mario!
Oly Class – come prepared with these numbers
Hang Muscle Snatch (50% and 60% of snatch)
65-75-85% of snatch
75 and 90% of clean
Oh! Good idea. Less time calculating. More time lifting. I like it π
Mob
WU x1
Strength. TrustersΒ
WOD. Β Fran Stew
Run 400m
15 trusters. 80lbs
21 pull ups
Run 400 m
21 thrusters
15 pull ups
Run 400 m
Rob Brydges. In 12:12
Cash out. Wall stretchΒ
Mobility
Walk-run 400m
Shoulder press 5rm to #70 (form not perfect on last ones)
Wod with 55# and walk-running intervals (20 sec running -30 sec walking) and NO BAND for the first time in a wod!!! So pumped about this!
14:12
No band in the WOD??? Congratulations! Great work, Natacha.
Yay for no bands!
“Don’t call it a comeback!” … Sorry, channelling a little LL Cool J.
AWESOME job on the no bands!!! And equalling AWESOME job getting out on your feet again!
CONGRATS!
thanks!
Wicked Natacha!
No strength, foam rolling.
WOD @ 55#
Time 12:18
Thrusters felt heavy! I do like the Fran style workouts always challenging.
Great job Maria! Fast time π
Mobility
400m run
WUx1
Strength:
Push Press: 55×5; 60×5; 65×5; 70×4
WOD: Fran Stew
Run 400m
15 thrusters @65
21 pullups with med blue band
Run 400m
21 thrusters @65
15 pullups with med blue band
Run 400m
Time: 13:56
WOOHOO!! Rx weight on thrusters! Way to go!
Mobility
Run 400m
WUx1
Strength: Back Squats x5
45-55-65-75-85
WOD – “Fran Stew”
400m Run
15 Thrusters (50#)
21 Pullups (with band)
400m Run
21 Thrusters (50#)
15 Pullups (with band)
400m Run
Time: 16:27
Nice job dude!
Mobility
400m run
WUx1
Strength:
Push Jerks : 5x 35-40-50-55-65
WOD: Fran Stew
Run 400m
15 thrusters @ 40
21 pullups with 2skinny bands
Run 400m
21 thrusters @40
15 pullups with 2 skinny bands
Run 400m
Time: 12:09
Was aiming for under 12. Just came up short. good news is I went down on the bands some more.
That was a nice stress releive!
Nice progress on your pullups, going down in band size π WOOHOO!
I’m getting there! it helps to have a pull up bar in my basement so I can do a few almost every day. π
Mobility
400m run
WU x 1
WOD: Fran Stew
200m Run
15 Thrusters 95#
21 Pullups
200m Run
21 Thrusters 95#
15 Pullups
200m Run
Time: 9:25
400m run
WU x 1
Strength: deadlifts
5x 185-205-225-255-285
WOD: Fran Stew Rx
400m Run
15 Thrusters 95#
21 Pullups
400m Run
21 Thrusters 95#
15 Pullups
400m Run
Time: 14:42
Great coaching Jeff!
Congrats Mario!
great job tonight Frankie.. glad you went at it at 95#!
Ata boy tank! Good job taking this one RX’d
Wu x 1
400m run
Strength: front squat x 5
135,155,165,175,185 (10# pr)
WOD: Fran stew
RX’d in 11:10
Legs still not at 100% after the 10k. Still happy with this time though.
you were flying! Did those grip thingies help?
They kept me stuck to the bar but the increased size made my forearms burn like crazy. I’m unsure if that was good yet.
WOD: Fran Stew RX@ 65 lbs
Time: 11:27
Extremely tired this week, but glad I did today’s WOD even though I wanted to cancel!
That’s an awesome time, Corinna. Nothing like dragging your butt to the gym, like its that last place you want to be, but then leaving with that satisfied “I just had a great workout” feeling π
Those usualy end up being the best work outs π
Yup….Good job Coninna
400m run
WU x 1
OHS x 5
55-65-75-85-95
WOD: 400m, 15 thursters(95#), 21 pull ups
400m, 21 thursters(95#), 15 pull ups
400m Time 14:18…..this was a hard one
Mobility
400m run
WU x 1
Strength: Push Jerk x 5
95, 115, 125, 135
WOD: Fran Stew RX
400m Run
15 Thrusters 95#
21 Pullups
400m Run
21 Thrusters 95#
15 Pullups
400m Run
Time: 13:52
Mobility
Row 500m
WU x1( managed 3 pull ups in the black band)
Strength Cleans x5
70-75-80-85-90
WOD
Fran Stew
Row 500m
15 Thrusters 65#
21 Ring Rows
Row 500m
21 Thrusters 65#
15 Ring Rows
Row 500m
My achilles is still being difficult so I had to sub rowing fir running. I haven’t rowed that much ever. Between that, the thrusters and pull ups my upper body was toast.
Thanks Jeff for being a bully and making me do 65# thrusters π
You.. Are.. Welcome!! lol.. You did great and you would have been disappointed if you went any lighter, I should have made you go above Rx? next time! π
Yuck! 3 x 500m rows? Plus thrusters?? You are a trooper!!
Congrats on your pull ups, too!
OLY class
WU as posted:
400m run
10 wall balls
10 burpees
10 Triple under ATTEMPTS
Samson Stretch
Burgerner WU x3
1. Hang muscle snatch 3 x 50% – 50% – 60% – 60% – 60%
45# – 45# – 55# – 55# – 55#
2. power snatch + OHS (rest 3 seconds at the bottom) 1×65% – 75%-85%-85%-85%
60# – 70# – 80# – 80# – 80#
3. EMOTM for 12 mins – 2 cleans (between 75 – 90%)
100# x2 , 105# x 6, 110# x 2, 115# x 1, 120# x 1
OLY class
WU as posted:
400m run
10 wall balls
10 burpees
10 Triple under ATTEMPTS
Samson Stretch
Burgerner WU x3
Hang Muscle Snatch 50% β 50% β 60% β 60% β 60% of Snatch X 3
80-80-95-95-95
Power Snatch + OHS (rest 3 seconds at the bottom) 65% β 75%-85%-85%-85% of OHS X 1
60-70-80-80-80
EMOTM for 12 mins β 2 cleans (between 75 β 90% of clean)
140-140-140-140-150-150-165-165-165-165-165-165
OLY class π
WU:
400m run
10 wall balls @14#
10 burpees
10 Triple under attempts (Haha, first time trying these. Succeed on 5. Not pretty)
Samson Stretch
Burgener WU x3
Hang muscle snatch x3
50-50-60-60-60% of 1RM snatch
55-55-65-65-65#
Power snatch + OHS (hold 3 seconds at the bottom)
65-75-85-85-85% of 1 RM snatch/OHS
75-85-95-95-95#
EMOTM for 12 mins β 2 cleans (between 75 β 90% of 1RM)
115# x 4, 120# x 2, 125# x 2, 130# x 2, 135# x 1, 140# x 1
**Have to watch my jump with snatch. Jumping too soon. Must wait until bar is mid-thigh.
**Still have death grip on bar when landing cleans. Have to work on this.
Great class. Thanks Kevin.
WU x 2
Dead Lift x 1:
135-155-175-195-215
Fran Stew:
Thrusters @ 55#
Pull ups on med. purple band
Time = 12:48
Should have gone 65# on the thrusters….next time.
Congrats on you cert. Mario!
OLY class
WU as posted:
400m run
10 wall balls
10 burpees
10 Triple under attempts
Samson Stretch
Burgerner WU x3
1. Hang muscle snatch 3 x 50% β 50% β 60% β 60% β 60%
50# β 50# β 60# β 60# β 60#
2. power snatch + OHS (rest 3 seconds at the bottom) 1Γ65% β 75%-85%-85%-85%
65# β 75# β 85# β 85# β 85#
3. EMOTM for 12 mins β 2 cleans (between 75 β 90%)
1-110, 2-110, 3-115, 4-115, 5-120, 6-120, 7-120, 8-125, 9-125, 10-125, 11-130, 12-130
Mobility
400m run
WU x 1
Strength: Cleans
55,60,65,70(x2) x5
I’ve been trying to get to 75lbs its been 3 times now… Just not yet.
WOD: Fran Stew
400m Run
15 Thrusters 35# (Did 21 By Mistake)
21 Pullups
400m Run
21 Thrusters 35#
15 Pullups
400m Run
Time: 14:44
Mob, WUx1
Paleo Challenge Benchmarks:
– AMRAP 5 min Burpees = 87
– Run 1 mile = 7:36
Nice job on the burpees and congrats again on your cert!
WOD @ 55#
T = 15:38
The runs were hard with sore hamstrings
Wod @ 85
Time= 12 minutes flat