If you missed the meeting, pop on over the CFM Paleo site to see the presentation. Great to see so many people come out!
Member Challenge – AMRAP Burpees in 2 minutes
Skill of the Week – Shoot Throughs
“The 6 minute Maritimer”
2 minutes each of:
Power Cleans (75% B/W)
Row (distance)
Double Unders
Rest 30 sec between each movement
Compare to June 6/12
WUx1
Back Squat x 5 95-105-110-115-120
The 6 minute Maritimer”
2 minutes each of:
Power Cleans (70#) 25
Row (distance) 511m
Double Under 78
Total:614
Fun WOD!
Well done Michelle!!!
Great score!
Bravo Michelle!
Great job Michelle! Awesome row 😉
WUx1
250m straight arm row
Shoulder Press 5x
45-65-75-85-90×3
Power Cleans (95#) 27
Row (distance) 510m
Double Under 96
Total: 633
Rough morning. First WOD in a Month.
Welcome back
YAY HE’S BACK!
Glad you’re back Patrick 🙂
C’est l’fun que tu sois de retour!
Welcome back Patrick!
Great job on the WOD today. Not too shabby for your first day back 😉
Great to see you are back Patrick!! Nice score on the WOD!
Push Press x5
45 65 75 85 95
WOD Rx
Power Cleans 95# – 23
Row – 473m
DUs – 101
597 Reps (3 rep PR..went further on the row, less reps on everything else)
Happy to workout with you again Pat 🙂 Thanks for being my clean bunny.
Bunny or Buddy?
I apologize in advance if you meant bunny.
Lol
I meant bunny…I was chasing him trying to keep up with his pace.
My mistake sorry :p
Nice work on the cleans! Great score 🙂
WU x2
Paleo Challenge Benchmarks:
21-15-9
Burpees
KBS #53
T – 4:43
Row 2k
T – 7:33.4
Great numbers for your benchmarks. Good luck on the challenge!
Mobility
WU x 1
Row 250m with straight arms
Deadlifts x 5
125-135-145-150-155
WOD: “The 6 minute Maritimer”
2 minutes each of:
– Power Cleans 120# (17)
– Row (distance) (599)
– Double Unders (61)
Rest 30 sec between each movement
Score: 677
Great score! What an awesome row!
Great job Vincent! Awesome row! 🙂
Wux1
250m strait arm row 58.7sec
Strength. Back squat x3
105-125-145-165-185pr
WOD. 6 min maritime
2 min of each
Power cleans 105lbs
Row
Du
Rest 30 sec between each
– 577
Rob Brydges
Wux1
250m strait arm
Strength – Deadlift x 5
135-145-155-165-175
WOD “6 min maritimer”
2 min of each
Power cleans 85lbs
Row for distance
Du ( singles )
Rest 30 sec between each
Total: 604
WU*1
250 straight arm row.
Strength – Push Press
45-50-55-60(4)-60(4) –> 15# accidental PR!
6 Min Maritimer
2 min each – Rest 30 seconds between each movement.
-Power Cleans: 45# (32)
-Row for Distance 434 (434m)
-SUs (181)
Total: 526
400m run
Kind of disappointed with my row, just didn’t feel like I gave it all I had.
YAY for running in January! Way to go Heather! Nice work on the WOD too. 🙂
Mobility
WU x 1
250m straight arm row
Strength: Shoulder Press X 5
55-60-65-70-75
WOD “6 min Maritimer”
2 min of each
Power Cleans (55#) – 14
Row (distance) – 443m
Double Under (substituted 35#KBS) – 35
Rest 30 sec between each
Total: 492
400m Run (Well about 250m of running with some walking thrown in)
Good job Kevin! Nice day to get out for a little run 🙂
Weighted ring dips x5
25-30-35-40-45
Maritimer
Cleans (140#) – 32
Row – 582
Doubles – 127
Total – 741
29 reps off pr, but had a few technical difficulties this morning. Have rower facing clock and memorize the times to complete each round.
I knew you would kill this wod! Great job!
Crazy score! Well done!
Great job Mr. Coach!!
Warmup
Push press (5) 45-65-65-75-85
WOD rx’d @ 95lbs (bit more than 75% of body weight)
Cleans – 17
Row – 458m
DU – 123
TOTAL – 598
Missed my PR by a lot. But I remember last time I rowed for an extra 20 seconds…clock issues. Cleans felt better, except my last 4…not catching it low enough and spreading my feet to far apart. Double unders felt horrible.
If I was able to do 123 DU after rowing 458 and lifting more than 75% of my body weight, pretty sure my DU’s would feel horrible too haha!
Great job Gillyon – you’ve set the bar very high for the rest of the day:)
Friggin’ heavy clean!
WOOT WOOT! Great score Gillyon! Awesome job on those DU’s!
WUx1 / 250m straight arm row
Shoulder Press x5
75-85-95-100-105
WOD Rx’d:
“The 6 minute Maritimer”
2 minutes each of:
— Power Cleans @ 135# (23 reps)
— Row for distance (527)
— Double Unders (23 reps)
Score: 573
First WOD post-vacation. Row felt good, managed a couple strings or 3 or 4 DUs but still lots of work to do.
Glad to be back!
Welcome back. Hope you had a wonderful vacation! Happy to hear the DUs are starting to click. 🙂
WU x 1
250m straight arm row (this is difficult)
Strength: snatch practice
95 goes really well. Able to get under no problem. 135 is another storey. Can’t seem to get underneath it. More practice to come.
WOD: “6 min maritimer”
RX’d for 612 reps
WU x 1
Straight arm row 250m
Push press x 5
95-105-115-125-135×1
WoD
2 min cleans @ 150#= 14
2 min row= 516
Skipping= 188singles 3 = 63
593( pr of 40 but 55# heavier clean)
Huge PR!
Thanks!
WOW! Big jump in the weight for your cleans 🙂
Congrats on your PR!
mobility
wu x 1
250m straight arm row
strength – Cleans x 5
95, 105, 115, 125, 135, 145
WOD :
Power cleans 125#(75% BW)
Row 508
scale singles 251=84
score = 615
mobility
wu x 1
250m straight arm row
strength –Dead lifts x 5
95, 105, 115, 125×2, 125 (fells like my back is rounding on the way down)
WOD :
Power cleans 50#
Row 422
scale singles 260=87
score = 531
Mobility WUx1
EMOTM Snatches
5 mins 3 reps #100
5 mins 1 rep every 30 secs #135
5 mins 3 reps #100
WOD
Total Reps= 686 RX
Did this one all by my lonesome only one in the class but i had Rob pushing me on thanks buddy!
Everyone must be home cleaning out the refrigerators …
Nice work man!
Nice score on the WOD. Well done, Lance!
Great job Lance!
WU x 1
Straight arm row 250m
Push press 5’s
65-70-75-80-85
WOD
2 min cleans @ 80lbs= 28
2 min row= 502
Skipping= 230 singles / 3= 76
Total: 606
Good job 4:15pm crew!! Good luck to everyone with the paleo challenge starting tomorrow 🙂
WU x 1
Straight arm row 250m 1:10.5
Push Jerk x 3
75-85-95-105-115
WOD
2 mins cleans @ 100(75%max) = 20
2 mins row = 470
2 mins double unders = 51
Total: 541
Mobility
WU x 2
Paleo Benchmarks
21-15-9
Burpees
KBS 20#
Time: 6:36
2K row
9:32
Phewf, those were hard. Still coughing. Thanks Amanda for pushing me and helping finish those effing burpees.
Great job on the benchmarks. I share your “love” of burpees. LOL! Best of luck with the challenge 🙂
wux1
250m row
deadlifts x5 (sumo stance)
200-235-275-300-335 (10# PR)
WOD
2 min power cleans 140# : 23 PR of 1
30 sec. rest
2 min row : 472m – couldn’t catch my breath
30 sec. rest
2 min DU’s:23 PR of 15
Total: 518 – did 550 last year
you did awesome Frankie.. and thanks for the push on my DU (if you could call them that! lol)
Nice work Frankie! Heavy cleans!
Mobility class…Thanks Joanna 🙂
WU x 1
250m row (with straight arms….that was awkward! LOL)
Strength: Power cleans (x5)
95-105-115-125-135
WOD @ Rx (75% of BW)
2 min power cleans @ 125# = 20
30 sec rest
2 min row = 549
30 sec rest
2 min du’s = 118
Score = 687
(17 rep PR. Had 1 more power clean, 2 more meters on the row and 14 more DU’s)
Great work 5:45 crew!
nice Pr on this wod.. improved across the board, thats all you can ask for! awesome 🙂
Nice row, right back at you… holy cow!
impressive!!
Great work Lora!
Benchmarks for Paleo Challenge
21-15-9 – Burpees/ Kettlebell Swings 20#
Time: 4:18
2Km Row Time: 8:57.4
Thanks Amanda and Joanna for timing us and cheering us on!
Those are some great times for your benchmarks Tania. I look forward to seeing the effect of Paleo on these. Good luck on the challenge.
Thanks Lora! I am looking forward to seeing the improvements as well! Scared but very anxious to feel great and be sugar free for the first time in my life!
Wu x1
250 m straight arn row
Dead lift x 3
225 245 275 295 skipped last set, form was slipping.
WOD @ 135#
cleans 19
Row 510 m
Doubles 25
Total 554 – PR of 8
Should have pushed harder on the cleans, got 25 reps last time.
I hear ya on the cleans Marcel.. good job overall though and we’ll get it next time! 🙂
Great work Marcel! Still a PR!
mob
2xWU
250m straight arm row, kinda liked this as it really emphasizes the power in the legs, now how does this transfer into normal rowing coach?
strength front squat x 5
45-95-95-135-135 first day without knee braces so limited output and they felt good
Thanks for sharing the bar Chris
wod Rx 150
cleans 18 (didn’t push hard enough on these coulda/shoulda had more)
row 616
DU 2 (no typo, 2.. yes 2.. and the second one came with 8 seconds left! lol.. much work needed on these after knees get used to the jump again, thanks for the encouragement Frankie and Chris mucho appreciated)
total 636
it really emphasizes the power in the legs
And it helps with sequencing.
i’d like a little one on one on the rower cause I’ve obviously been missing something as I don’t really feel that “leg” connection when I row and there are some fairly good benefits from doing so!
You don’t?? I have to crawl off it cause one time I fell off it not realizing my legs weren’t going to work, and now I’m scared of getting off it after I’m done! lol
Awesome job on the row (in spite of “missing something”). I’m with you….my legs don’t get as fatigued as I feel they should when I row.
Great job Jeff! Once you are at 100% you will be in the 700’s! Keep on them DU’s!
@home
EMOTM 10 mins – Sit-ups = 150 (10 x 15 reps)
EMOTM 5 mins – Pull-ups, strict = 22 (5-5-5-4-3)
EMOTM 5 mins – Squats, 45# = 75 (5x 15 reps)
@CFM
EMOTM 5 mins – Shoulder Press 135# = 10 (2-2-2-2-2)
EMOTM 5 mins – Overhead Squat 135# = 15 (3-3-3-3-3)
WOD Rx (0.75BW = 145#)
Score = 22 + 544 + 104 = 670 reps
Great job Mario!
Mobility
WU x 1
250m straight arms row (1:05.5)
Strength : Deadlifts 5 x 85-95-105-115-125 (PR)
WOD “The 6 minutes maritimer”
For 2 minutes each
– Power Clean (70lbs) – 23
– Row (452m)
– DU – 50
Score : 525
WU x 1
250m straight arm rower
Strength: Snatch
35-45-55-65-75 ( worked on getting low)
WOD: 702
Last time: 690 PR: 12 reps
Great job coaching tonight Amanda!
Good work 6:45 p.m. crew!
Sweet!!! Congrats on your PR. 🙂 Way to go!
Great job Corinna!
Wod RX’d:
Cleans (95#): 18
Row: 483
Doubles: 81
Total: 582
Forgot my strength:
Push jerks
5x 70-75-90-100-100 <– I was too chicken to try 105#. Today was one of those days I should have had someone standing there holding me accountable for the numbers I wrote in my book!
Next time I’ll check your book. I saw your 100# set but thought you were done. Sorry, next time I’ll make you do more 🙂
nice job…heavy!
Larry, if you’re reading this, you did great tonight!! Post your results! 🙂
WUx1
Row 250m straight arms
Practice cleans 25-35-45-50-55
“The 6 minute Maritimer”
2 minutes each of:
Power Cleans 55# – 31
Row (distance) 460
Double Under 50
Total:541
Well I added 5 pounds more than June 6, did 6 more reps on cleans, my row was not good today.. thanks for the pointers Lora! And finally stringing 5 – 10 DU’s together!! WOO but my left arm remains covered in whip marks!!!
Thanks Amanda for you help on my cleans!!
I should have written my score in June was 480
Wow! Huge PR! Nice!!
WU X 2
Paleo Benchmarks
21-15-9
Burpees
KB Swings @ 53#
Time – 5:23 (41 second PR over August 2012)
2K Row – 8:13.7
30 minute rest in between benchmarks
mobility
wu x 1
250 m row straight arms
back squats 5 rm to 140#
wod with 75#
26-471-280(/3 = 93,3)
total: 590.3!
Bravo!
Nice sharing the bar with you today!
Mob
WU x 1
250 m row straight arms
Strength – Push Press x1
135-145-155-165-170
2 sets of 1min GHD Planks
WOD as Rx’s
“The 6 minute Maritimer” as Rx’s
2 minutes each of:
Power Cleans 130# – 29
Row (distance) 547
Double Under 23
Total:599
PR of 6. 2 extra cleans 1 meter extra on row and 3 extra DU’s
Great job 6:45 crew!
Good luck to all tha Paleo Challengers!! 🙂
mobility
wu x 1
250 m row straight arms
Strength – push press
50-60-65-70-75
The 6 minute Maritimer”
2 minutes each of:
Power Cleans 95# –
Row (distance) 505
Double Under 65
Total: 610
Liked this one. Great sharing a bar with you Melanie!
WU x 1 + row
Hang Cleans & Jerks x 1
75-85-95-105-110(Failed)
WOD
Power Cleans @ 80# = 26 repts
Rowing = 459 m
Double Unders = 88
TotalReps = 573.
Mob
Wux1
250 M Row
Strength: Deadlifts 30-40-45-50-55
“The 6 minute Maritimer”
2 minutes each of:
Power Cleans 35lbs 38
Row (distance) 405
Double Unders 55
Rest 30 sec between each movement
Total 498
Not to bad for being sick 🙂 weigh should of been heavier, next time
Wod @ 120
25 Power cleans
540 Row
246 singles (82) doubles
Score – 647
Mob
Wu x 1
250m straight arm row
Strength – front squat – 95-135-155-185-205(4)
“6 Minute Maritimer”
power cleans 135# – 25
Row distance – 600m
DU’s – 81
Total: 706