strength OHS 15-20-30-35 (struggled to keep the bar up so I focused on form at 30 for a few more reps)
WOD modified Helen: 3 rounds for time
50 walking lunges
21 KBS 30#
12 pull ups (red band)
time: 11:40 yikes! That felt hard!
Good job on the workout eveyone 🙂
Jamie
CFWU x 3
Strength – Push Jerk
3-3-3-3-3
95-110-120-130-135
WOD – “Modified Helen” # Rounds of
50 Walking Lunges
21 KBS 40#
12 Pullups
Time: 10:30
Best pullup day I have had in months, my right hand is torn up, but a great way to start the week!
Dan
Hey Kevin, Melanie and I could use 6:30 times if any open up.
Chantal L.
And I’ll take any spot that opens up! 😀
Marlene
I have been away since Friday and I want to thank everyone for their words of encouragement and praise. I suprised myself and I like what the Paleo Challenge did for me and I plan to continue with it as much as possible. Thank You Kevin for the idea, the planning and the follow up. Have a great trip to Cuba
Owen
not to confuse matters…but…I’m scheduled for 6:30 and will trade for an earlier if something opens, if not I’ll keep it
Angela
I am still recovering from the flu – need to cancel my 415pm tonight. Thanks
Gillyon
if it stops raining can we run?
Kevin
And so it begins…
Owen, you can take Ang’s 4:15.
Dan, either you or Mel can have the 6:30 from Owen.
Gill – You can run rain or shine!
Dan
Thanks, Ang -> Owen -> Kevin.
Kevin
It’s like the butterfly effect!
Owen
Thanks I’m in for the 4:15
Kevin
I’ll be at the gym at 3:00 if anyone wants to drop by.
Marc H.
Want a hug before you leave?
Kevin
Please
Marc H.
I’m there at 5:30 and a bear hug is on your way
Tim
Sorry for the short notice, have to cancel my 5:30 pm, not feeling well.
Yay, we’ll put it in the warm up!! “Hug everyone in the gym x 2” 😀
krista
CFWU x3
Strength – back squat x5
65-75-135-145-155
WOD: modified Helen
time 8:48
cash out (thanks for the reminder sonia) 🙂 1 min plank on hands, 1 min plank on elbows, 3 HSPU (yellow/red band combo)
awesome job everyone!
Jeff
Deadlifts – 1RM
135-185-245-300-300
hmmm… deadlifts are so much easier on CFT day.
Must be the cheering!
WOD (53#):
10:40
Pretty happy with that!
Owen
CFWU x 3
Back Squat x 1 – 95, 125, 145, 165PR, 170PR
Modified Helen
3 sets
50 lunges
21 KBS 35#
12 P/U (Yelow band)
11:46
MC
Squat Clean with Guy (3RM)
80-95-105-115(2)-115(1)-115(1)
WOD: modified Helen
50 lunges
21 KBS (1pood)
12 pullups
Time: 8:53 min
Did the lunges and KBS straight. Probably should have done heavier KBS. But still no grip at the end!
Thanks Marc! Trying to catch you, was great motivation!! 🙂
Marc H.
trying isn’t the right word. You did pass me 😀 good job
Dan
CFWU x2
No bumper plates at home so.
Bench Press x5
125-135-145-155-165
Modified Helen
3 rounds:
50 walking lunges
21 KBS
12 Pullups
Time: 11:32
Did this in the fall in 11:31, but with 400m run and 35lb kettlebell. This time went first round 53lb KB, 2nd round about 15 reps with 53lb, the rest with 35, 3rd round 10 with 53 the rest with 35… and all my pull ups were chest to bar (cause the coach told me too !!!!) So happy with the result, time was almost the same but the work was increased.
Good job everyone:)
WOD – “Modified Helen”
3 rounds of:
50 Lunges
21 KBS (35#)
12 Pull Ups
Time – 13:38 😀
Super work everyone!
Kevin & Jo – Have fun!
Liam
WUx3
Strength = Back Squat x 3
3-3-3-3-3
105-115-125-135-145 (PR for Reps)
WOD
Legit Helen
Run 400m
21 KBS (35#)
12 pullups
Time: 11:08
I could have been faster if I’d done the lunges, but I hate Hate them! I’d run in the cold, wind and rain anyday….. but for time… maybe the lunges next time around. Next time I meet Helen I want to be Sub 10.
Great work 6:30 crew!
Nice to see all the new faces!
Tracey
Warm Up x3
Front Squat x1
65-75-85-95-105(PR)
WOD: “Helen”
3 rounds of
400m run
21 KBS (25)
12 Pull Ups (green)
Time: 11:13
Welcome to all the new members!
Chantal
Warm-up x2 with weight for OHS and Good Mornings (15 and 35 pound)
Clean 5-1-1-1-1-1 (45-65-75-95-115(f)-105(PR))
WOD: modified Helen
50 lunges
21 KBS (1pood)
12 pullups
Time: 10:35 min
Good job everyone !
Kevin
Squat Cleans x5
45×10
95-135-155-175-180 (PR for reps!)
Thrusters x5
135-145-155-160-160 (PR for reps!)
“F’ed Up Helen”
50 Lunges
21 KBS (70#)
12 Chest to bar Pullups
9:58
Great job to our new military boys, Mike, Scott and Greg! Awesome effort by those that chose to run in the cold, wet weather!
Adios amigos! Try not to destroy the gym while I’m gone. I’ll sure I’ll hear some of you scream my name while I’m away. Hit the workouts hard! And get lots of PR’s!
Marc H.
CFWU x 3 (KBS instead of the PU)
strength – Front Squat 5’s
125-135-145-155-165PR for reps
WOD – Mod. Helen’
3 rounds of :
50 lunges
21 KBS 53#
12 pullups
9:02
Good job 5:30 crew
Pierre
Front squat 5RM –> 95-135-155-185-205 (PR for reps
Modified Helen –> 6:30
3 rds of (modified for my shoulder):
50 lunges
21 one arm kbs (35#)
12 jumping pullups
Gillyon
CW x 3
Front Squat 65-95-120-130-140(fail)
WOD: Helen
3 rounds of:
400m
21 KBS (35lbs)
12 pullups
Time: 9:17
This was my first time trying Helen….and I LOVED IT! 🙂 Much better than Eva.
Heidi
Warm up X 3
Push Press @ 3 reps
45-55-65-70-75
WOD: Modified Helen
3 rounds of:
50 Lunges
21 KBS # 35
12 Pull Ups (Green Band)
Time: 12:27
Once again, I fall prey to the dreaded pull ups…GRRR!
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…
Warm up times 3
strength OHS 15-20-30-35 (struggled to keep the bar up so I focused on form at 30 for a few more reps)
WOD modified Helen: 3 rounds for time
50 walking lunges
21 KBS 30#
12 pull ups (red band)
time: 11:40 yikes! That felt hard!
Good job on the workout eveyone 🙂
CFWU x 3
Strength – Push Jerk
3-3-3-3-3
95-110-120-130-135
WOD – “Modified Helen” # Rounds of
50 Walking Lunges
21 KBS 40#
12 Pullups
Time: 10:30
Best pullup day I have had in months, my right hand is torn up, but a great way to start the week!
Hey Kevin, Melanie and I could use 6:30 times if any open up.
And I’ll take any spot that opens up! 😀
I have been away since Friday and I want to thank everyone for their words of encouragement and praise. I suprised myself and I like what the Paleo Challenge did for me and I plan to continue with it as much as possible. Thank You Kevin for the idea, the planning and the follow up. Have a great trip to Cuba
not to confuse matters…but…I’m scheduled for 6:30 and will trade for an earlier if something opens, if not I’ll keep it
I am still recovering from the flu – need to cancel my 415pm tonight. Thanks
if it stops raining can we run?
And so it begins…
Owen, you can take Ang’s 4:15.
Dan, either you or Mel can have the 6:30 from Owen.
Gill – You can run rain or shine!
Thanks, Ang -> Owen -> Kevin.
It’s like the butterfly effect!
Thanks I’m in for the 4:15
I’ll be at the gym at 3:00 if anyone wants to drop by.
Want a hug before you leave?
Please
I’m there at 5:30 and a bear hug is on your way
Sorry for the short notice, have to cancel my 5:30 pm, not feeling well.
Do i get hugs when I am the coach?
For sure.
Yay, we’ll put it in the warm up!! “Hug everyone in the gym x 2” 😀
CFWU x3
Strength – back squat x5
65-75-135-145-155
WOD: modified Helen
time 8:48
cash out (thanks for the reminder sonia) 🙂 1 min plank on hands, 1 min plank on elbows, 3 HSPU (yellow/red band combo)
awesome job everyone!
Deadlifts – 1RM
135-185-245-300-300
hmmm… deadlifts are so much easier on CFT day.
Must be the cheering!
WOD (53#):
10:40
Pretty happy with that!
CFWU x 3
Back Squat x 1 – 95, 125, 145, 165PR, 170PR
Modified Helen
3 sets
50 lunges
21 KBS 35#
12 P/U (Yelow band)
11:46
Squat Clean with Guy (3RM)
80-95-105-115(2)-115(1)-115(1)
WOD: modified Helen
50 lunges
21 KBS (1pood)
12 pullups
Time: 8:53 min
Did the lunges and KBS straight. Probably should have done heavier KBS. But still no grip at the end!
Thanks Marc! Trying to catch you, was great motivation!! 🙂
trying isn’t the right word. You did pass me 😀 good job
CFWU x2
No bumper plates at home so.
Bench Press x5
125-135-145-155-165
WOD: Modified Helen
3 Rounds
50 Lunges
21 Kettlebell Swings
12 Pull ups
Time: 9:14
1 min Plank
Nice work Dan!
Missed ya at the gym tonight!
Glad you suffered right along with us though!
Strength 5×1
Push press 95-105-115-125(PR)-130(failed)
Squat clean 115-125-135-140-145(PRs for SQUAT cleans)
Modified Helen
3 rounds:
50 walking lunges
21 KBS
12 Pullups
Time: 11:32
Did this in the fall in 11:31, but with 400m run and 35lb kettlebell. This time went first round 53lb KB, 2nd round about 15 reps with 53lb, the rest with 35, 3rd round 10 with 53 the rest with 35… and all my pull ups were chest to bar (cause the coach told me too !!!!) So happy with the result, time was almost the same but the work was increased.
Good job everyone:)
YAY Sonia!! Impressive!!
That’s incredible progress Sonia, way to go!
Wow Sonia!
Great work!
wupx3
Deadlift x3
135-145-150-155-165
3 rounds
50 lunges
21 kbs(25)
12 p-ups(red)
time-12:33
Warm up x 2
Squat Clean with MC
5x 65-80-95-105-115 Thanks for the coaching you guys.
WOD: Modified Helen (This strangely sounds like school.) Teachers will get that. 🙂
50 Lunges
21 KBS (40#)
12 Pull ups (red first round, green next two rounds)
Time: 12:19
Bon voyage Kevin & Jo
Guy…. you squat cleaned MC?
ummmm… cool!
*hehe*
(Don’t hit me! I’m a delicate flower!)
lol…close. Pretty close to my bodyweight.
Rx’d is lifting me Guy so better get a few needles in you
hehehe I wonder what Accommodated Helen would be like?
Warm up x3 (KBS instead of pushups)
Push Press x5:
60-65-70-75-80
WOD: Modified Helen
3 Rounds of
50 Lunges
21 KBS (25 lbs)
12 Pull ups (Red band)
Time: 11:01
Have a good trip Kevin and Jo!
Jeff Buddy you’re making my posts too easy…
Deadlifts – 1RM
185-220-235-265-300
WOD (40#):
10:40
Great job 6:30 crew!
WU x 3
Front Squat 1-1-1-1-1 / 55-65-75-95-100 (PR)
WOD – “Modified Helen”
3 rounds of:
50 Lunges
21 KBS (35#)
12 Pull Ups
Time – 13:38 😀
Super work everyone!
Kevin & Jo – Have fun!
WUx3
Strength = Back Squat x 3
3-3-3-3-3
105-115-125-135-145 (PR for Reps)
WOD
Legit Helen
Run 400m
21 KBS (35#)
12 pullups
Time: 11:08
I could have been faster if I’d done the lunges, but I hate Hate them! I’d run in the cold, wind and rain anyday….. but for time… maybe the lunges next time around. Next time I meet Helen I want to be Sub 10.
Great work 6:30 crew!
Nice to see all the new faces!
Warm Up x3
Front Squat x1
65-75-85-95-105(PR)
WOD: “Helen”
3 rounds of
400m run
21 KBS (25)
12 Pull Ups (green)
Time: 11:13
Welcome to all the new members!
Warm-up x2 with weight for OHS and Good Mornings (15 and 35 pound)
Clean 5-1-1-1-1-1 (45-65-75-95-115(f)-105(PR))
WOD: modified Helen
50 lunges
21 KBS (1pood)
12 pullups
Time: 10:35 min
Good job everyone !
Squat Cleans x5
45×10
95-135-155-175-180 (PR for reps!)
Thrusters x5
135-145-155-160-160 (PR for reps!)
“F’ed Up Helen”
50 Lunges
21 KBS (70#)
12 Chest to bar Pullups
9:58
Great job to our new military boys, Mike, Scott and Greg! Awesome effort by those that chose to run in the cold, wet weather!
Adios amigos! Try not to destroy the gym while I’m gone. I’ll sure I’ll hear some of you scream my name while I’m away. Hit the workouts hard! And get lots of PR’s!
CFWU x 3 (KBS instead of the PU)
strength – Front Squat 5’s
125-135-145-155-165PR for reps
WOD – Mod. Helen’
3 rounds of :
50 lunges
21 KBS 53#
12 pullups
9:02
Good job 5:30 crew
Front squat 5RM –> 95-135-155-185-205 (PR for reps
Modified Helen –> 6:30
3 rds of (modified for my shoulder):
50 lunges
21 one arm kbs (35#)
12 jumping pullups
CW x 3
Front Squat 65-95-120-130-140(fail)
WOD: Helen
3 rounds of:
400m
21 KBS (35lbs)
12 pullups
Time: 9:17
This was my first time trying Helen….and I LOVED IT! 🙂 Much better than Eva.
Warm up X 3
Push Press @ 3 reps
45-55-65-70-75
WOD: Modified Helen
3 rounds of:
50 Lunges
21 KBS # 35
12 Pull Ups (Green Band)
Time: 12:27
Once again, I fall prey to the dreaded pull ups…GRRR!