You need to read this – Train Like a Champion: Technique, Habits and Positivity
Paleo Challenge ends tonight at midnight. Please hand in your journals no later than Thursday.
AMRAP in 3 minutes:
10 Walking Lunges
10 Reverse Burpees
Rest 1.5 minutes
Complete 3 cycles
Compare to Feb. 21/12
“The brain is arguably the biggest problem in weightlifting.” So true, now if I could just shut up in my head!!
From Crossfit Games site:
“First-timers explain why they decided to sign up for the Open. Only eight more days until the first workout is announced.”
http://games.crossfit.com/video/competing-first-time
WU x2
Paleo Benchmarks
21-15-9
Burpees
KBS
Time = 4:17 PR of 26 sec
2k Row
Time 7:32 PR of 1 sec
Definitely was not a cheat free challenge, but it was better then how 2012 finished. Overall the challenge was a huge help, even if I couldn’t adhere to it 100%. I look forward to see the results from fellow members, especially first time challengers.
Awesome scores Trent! A PR on a row time that low is a feat in itself!
Congrats on your PRs Trent! You went into the challenge with some pretty fast times. Not easy to PR on those! 🙂
Mob, wux2
Strength Deadlift x5
155-165-185-195-205
WOD
AMRAP in 3 minutes:
10 Walking Lunges
10 Reverse Burpees (scaled to burpees)
Rest 1.5 minutes
Complete 3 cycles
Total 155
Mobility
WU x 2 (no pushups)
Strength Back Squats x5
110-120-135#
WOD
AMRAP in 3 minutes:
10 Walking Lunges
10 Reverse Burpees (Scaled to burpees)
Rest 1.5 minutes
Complete 3 cycles
Total 154
Mobility
WU x 2
No strength – used lacrosse ball to get my lower back functional for the WOD.
WOD
AMRAP 3 minutes, 3 cycles
10 walking lunges
10 burpees
Rest 90 seconds
Total: 154
Really glad I made it to this one, I *hobbled* into the gym and *walked* out. Awesome feeling. 🙂
Mob
WUx2
Front Squats x5
95-105-115-125-135
WOD
AMRAP in 3 minutes:
10 Walking Lunges
10 Reverse Burpees
Rest 1.5 minutes
Complete 3 cycles
Total – 177
Mobility
WU x2
Push press 35-40-45 – 5 reps
WOD
AMRAP 3 mins
10 walking lunges
10 reverse burpees
Rest 1.5 mins
3 cycles
Total reps – 104
Not bad for the first class back in almost 5 months
Welcome back! Hope your legs are feeling alright tomorrow 😉
WU x 2
Paleo Benchmarks
21 – 15 – 9 of:
–Burpees
–KBS @ 53#
TIME: 4:32 (PR of 40 seconds!!)
2 km Row:
TIME: 7:47.8 (PR of 10.2 seconds!!)
Super happy with the results! I found this challenge very…challenging compared to the last one as this time I was JUST back from Disney which came right after Christmas. My wife and I are back in the Paleo rhythm and continuing to see results!
Feeling great!
BIG thanks (and CONGRATS!) to Crystal for pushing the benchmarks with me. You did great girl!
Nice work Blake. Big PRs! Were you sandbaggin’ on the first round or what??? Just kidding. I see how hard you’ve been working 🙂
Mobility
WU X 2
Paleo Benchmarks
21-15-9
Burpees
KBS @ 25lbs
Time: 4:39 (PR of 1:27)
Now for the sad news….
2KM Row:
Time: 10:17 NO pr and epic fail! For some reason it was super hard for me…very disappointed with my results but super happy about my Burpees and KS. Thanks so much everyone for the encouragement! And Wendy and Maria for sticking around to pick me up off the floor!
Blake you seriously rocked this! Congrats!! 🙂
This is my first time eating the Paleo way…and the way I feel both physically and mentally I will never go back to the way I ate before. I am truly blessed to be a part of such a great gym with such great people! I really wanted to weigh myself because I know I have lost some weight but Kevin says he “broke” the scale and says not worry about it. But this Paleo was both a weight loss goal for me and just to eat healthier and I have accomplished this, so who cares what the scales says! I can feel it in my clothes and in my perma smile!
Good luck everyone on your benchmarks!
Don’t be upset with that row after ANNIHILATING the other workout! It’s awesome to hear of your success and improvement! You may not have gotten a PR on the row but you pushed (errrr…pulled) hard from start to finish and that’s what’s it’s all about!
Crystal not an epic fail! You came in..not prepared for the benchmark WODs, just got off an extended break and look at what you’ve accomplished! Very proud of your success. Epic Win!
That’s a huge PR on the burpees and KBS WOD. WOW! I think rowing would be hard for anyone after a big PR like that. Congrats on the positive changes you have made thus far with Crossfit and Paleo. Its so much more about how you feel than what that [email protected]#$%^ scale says! Keep smiling and enjoy the extra room in your clothes 😉
Thanks guys for the kind words!
Still thinking about my rowing but I will eventually get over it! lol
Mobility
(Wu x 2) 1 set of Pullups with 50 lb dumbell
Strength back squats
185/235/245/255/265 x 5
Wod rx
3 rds 10 lunges
3 rds 8 lunges
3 rds 10 lunges
208 reps. Fun Wod a real quad burner. Great job 6 am crew!
Wux2
Strength overhead squat x5
75 85 95 105 115 120×1 pr
WOD. 3 cycles
Amrap 3 min
-10 walking lunges
-10 reverse burpees
Rest 1:30
Repeat
Rest 1:30
Repeat
-175
Rob Brydges
mobility
wu x 2 add figure 4, KBS 35#
strength – Dead lifts x 3
95, 100, 105, 110, AMRAP 115 x 8(Back is really tight keep the weight low)
WOD : 3 cycles
10 walking lunges
scale – 10 Burpees
Total reps. = 167 (16 reps PR)
cash out – couch stretch
mobility
wu x 2
strength – Shoulder press x 5
95, 95, 105×4, 105×2
WOD : 3 cycles
10 walking lunges
scale – 10 Burpees
Total reps. = 209 (13 reps PR)
cash out – couch stretch
Mobility
WU x 2
Strength
OHS
65,85,95,105,115 x 5 pr 5 #
WOD RX
3 cycles
AMRAP 3 min
10 walking lunges
10 Reverse burpees
1:30 min rest between cycles
1rd-71
2rd-71
3rd-70
Score:212
Nice score!
WU x 2
Snatch x 5
40-45-55-60-60
WOD: Rx’d
Rd. 1 = 60
Rd. 2 = 59
Rd. 3 = 65
Total Reps = 184
Big time leg burner. First time I’ve done this WOD. Another fun one!
Good work Heidi!
mobility
10wbs-good ams- jumping pulls ups- kbs-samson
Snatch balance heavy singles
45-65-95-115-125
went up too quick at first so dropped back down to get the technique then went up felt much better
Olympic Bear shared a bar with Kevin
Deadlift knee
Deadlift
Hang high pull
Power Clean
3 cycles
5 rounds
135-155-170-185-205
Went with Kevins % on this very glad i did because my 1 rep power clean was 200 and i just did this with 205 hell yeah awesome PR for me tonight couldn’t be happier thanks for the push Kevin. Great job tonight everyone!
Nice job lance
Mob
WU x 2
Strength – Front squat
5 x 15-20-25-30-30… knees feeling great!
WOD – Moonwalk
3 cycles
AMRAP 3 mins
10 walking lunges
10 burpees
1.5 min rest
Total reps = 124
This was pretty brutal. Not a lot of leg workouts in the last month and not many WODs in the last couple of weeks = lung & leg burner!! Actually come to think of it, I think it’s the first time i’ve done lunges since I started at Crossfit… with all my knee issues and all.
On a positive note… just signed up for the Open! Why the [email protected]&# not?!?
😉
wahoo on signing up maddy!!!
Way to go Maddy!
Yay for lunges (one of my fav’s) and double yay for signing up for the Open. You won’t regret it!!!
wux2
Push Jerk
135×3 150×2 170×2 195×1 200×1
WOD
215
impressive score!
10 wall balls-good ams- jumping pulls ups- kbs-samson
Snatch balance heavy singles
45-65-95-115-125-135
Olympic Bear (thanks for sharing the bar Marcel and awesome job to boot!)
Deadlift knee
Deadlift
Hang high pull
Power Clean
3 cycles
5 rounds
lot of guesswork on this wod, like where to start, where you’ll likely finish..
95-115-135-155-185-200
that was a lot of fun..
Olympic Bear
3 cycles of:
Deadlift knee
Deadlift
Hang high pull
Power Clean
Repeat 5 rounds
135-155-170-185-205
Tough on the hook grip.
Great job tonight folks!
Great job coach!
mobility
wu x 2
ohs 5 rm to 55# (taped wrists… no pain!!)
wod Rx’d
65+66+70 = 201
Nice score!
I tape my wrists for OHS’s now too. It feels much better 🙂
Great job on the WOD today.
WU x 1
Practiced false grip for muscle up.
WOD: RX
181 reps. Simply happy that I can do reverse burpees!
mobility
WU x 2
Paleo benchmarks
21-15-9
Burpees
KBS (53#)
Time 5:32 ( last time 5:51)
2 k Row time 8:04.6 last time 8:06.5 small PR but ill take it.
10 wall balls-good ams- jumping pulls ups- kbs-samson
Snatch balance heavy singles
45-65-75-80…stuck with 80 for a while…
Olympic Bear
Deadlift knee
Deadlift
Hang high pull
Power Clean
3 cycles
5 rounds
95-105-115-125-130(F on my last clean. I was mad.)
My arms were spent after today’s workout. Love it.
10 wall balls-good ams- jumping pulls ups- kbs-samson
Snatch balance heavy singles
45-65-95-115-125 (failed 2x got 3rd) -135F
Olympic Bear
Deadlift knee
Deadlift
Hang high pull
Power Clean
3 cycles
5 rounds
Liked this WOD
95-115-135-155-185
Great job tonight Jeff, way to push it to the limit on your last set!
Mobility
WU x 2
Strength: Cleans (x5)
95-105-115-125-135
WOD (scaled)
3 rounds of
3 min AMPRAP
10 walking lunges
10 burpees
Rest 1.5 min between rounds
Total = 72+71+73=216 reps
Scaled to regular burpees because of Kevin’s “no hand and no knock-kneed rule” for reverse burpees. Did this last time and got 212 but with (bad) reverse burpees.
Great job 5:45 crew! Another schweaty one 🙂
Mobility
WU x 2
3 times row 500 m
WOD (scaled)
3 rounds of
3 min AMPRAP
10 walking lunges
10 down ups
Rest 1.5 min between rounds
Total = 52 + 60 + 67 = 179
Good one 🙂