Paleo Challenge

Here is all the info for the upcoming Paleo Challenge – http://cfmpaleochallenge.wordpress.com/about/

There will be an information session on Sept.12 at 7:30pm. Even if you don’t plan on participating, this will still be a great session to attend. Bring lots of questions. 

AMRAP in 7min
10 Hang Squat Cleans
10 Pushups (Hand release)

Compare to Feb.1/11

Getting your elbows up in the bottom of the clean can make the difference between a successful lift and a failed lift

105 thoughts on “Paleo Challenge”

  1. Mobility
    WU x 2

    Front Squat x 5
    95-115-125-135-145

    WOD: AMRAP 7min
    – 10 Hang Squat Clean 85#
    – 10 Hand Release Pushup

    Score: 4 Rounds + 10 Hang Squat Clean + 5 Pushup

  2. Mob
    WU x 2

    Strength
    Hang Squat Cleans
    5’s= 35-55-65-75
    3’s= 85-95

    WOD
    Rx’d
    = 3 rds + 3 PU

    1st time doing Push ups with out band in a WOD!! super excited, great job everyone!! 🙂

  3. mobility
    wu x 2
    strength – Hang squats clean
    95×5,95×8,115×5,125×5,135×5

    WOD: AMRAP in 7 min
    10 Hang squat clean (95#)
    10 Push up hand release

    Total rounds = 5 rounds(last time did 3 rounds & 3 HSC)

  4. mobility
    wu x 2
    strength – Hang squats clean x 3
    15, 35, 35, 40, 45, 50, 55

    WOD: AMRAP in 7 min
    10 Hang squat clean (45#)
    10 Push up hand release

    Total rounds = 2 rounds with 45# 1 round & 4 PU with 35#(last time did 4 rounds & 8 PU and sub HSC for Push Press)

  5. Squat Clean and Jerk (3+1)
    95-140-150-165-165-165

    WOD Rx’d
    6+5 pushups (11 rep PR)

    Great job morning crew!

  6. WU x 2

    Practice Hang squat clean
    5×45, 4×55, 3×65, 3×75, 1×85, 1×95, 1×105, 1×115(F)

    WOD RX’d – 3 rounds + 4 hand release push ups

    PR of 1 HSC and 4 PU (5 reos), plus I did the pushups from my toes. Second WOD in a week with PU on toes. feels good.

  7. WU x2 (first round did 9 x 35# weighted pullups before letting go of bar)

    Squat Clean
    10 x 45
    5 x 65 – 85 – 105 – 115

    WOD Rx’d
    4+4 HSC

    Couldn’t figure out the quick HSC dip during the wod, but when Kevin showed me afterwards AND THEN the HSC went pretty quick, go figure.

    Great Job everyone.

  8. Hang Squat Clean
    55 75 85 105 115 125 135 145 150PR
    (thanks for the inspiration from last night Corinna :))

    WOD Rx’d
    4 Rounds + 6 HSC (not a PR)

  9. Warmup
    OHS had to stop due to wrist

    WOD rx’d
    4 rounds + 6 hang squat cleans
    Feel like I can do better when is wrist heals up. 🙂

    1. Too bad this didn’t happen before I started paleo. I suppose I could still do it but I think my results would be less dramatic now.

      Burpee race doesnt sound that fun.

  10. Hang Squat Cleans
    95 X 5, 115 X 5, 135 X 5, 155 X 3, 165 x 2 3rd rep failed Pr of 20# for reps
    Wod Rx
    5 rds 2 cleans
    I was very happy how my technique felt for the hang squat cleans felt this morning

  11. Mob
    Wux2
    Strength. Hang squat cleans

    WOD
    Am rap 7 rounds
    10 hang squat cleans
    10 push ups ( hand release)

    Rx. 4 & 4 HSC

  12. Mob
    Wux1 + 28 Birthday Burpees- HAPPY BIRTHDAY Jason Richard!!! 🙂
    Strength. Hang squat cleans

    WOD
    Am rap 7 rounds
    10 hang squat cleans 50#
    10 push ups ( hand release)

    Total 3 & 2 HS

    First Time doing Pushups from Toes in a WOD 🙂 Super Pumped!!

      1. You wish you were there to see it?? what about my push ups?? Just kidding but I can see some favoritism in here lol

  13. Mob
    Wux1 + 28 BDay Burpees for Jason, happy birthday!
    Strength. Hang squat cleans

    WOD @ 60#
    Am rap 7 rounds
    10 hang squat cleans
    10 push ups ( hand release)

    total= 4 rds = 6 pushups

    Wanted to go Rx, but after almost a week off I fugured less is more.

  14. WU x 2
    ** I OWE JASON 28 BURPEES **

    Push Jerk x 5
    95-105-115-130-140 (PR Reps)
    Wasn’t planning on shooting for the PR but they felt really good today.

    WOD (modified):
    AMRAP in 7 min
    –10 Hang POWER Cleans @ 95#
    –10 Hand Release Push-Ups

    6 rounds + 1 HPC

    Cashout: Couch Stretch & Samson Stretch
    Skill of the Week: Floor Press x 5 @ 95# (3 sets)

  15. Mobility

    WU x 2

    Strength
    Hang Squat Cleans X 5
    45-50-55-60

    WOD: AMRAP 7min
    – 10 Hang Squat Clean 50#
    – 10 Hand Release Pushups

    Score: 3 Rounds + 9 Hang Squat Cleans

  16. WU x 2

    hang squat cleans x 5
    65-75-95-115-125

    WOD Rx: AMRAP 7min
    – 10 Hang Squat Clean 95#
    – 10 Hand Release Pushup

    Score: 4 Rounds + 1 Hang Squat Clean

  17. Mobility

    WU x 2

    Strength: shoulder press
    5x 95-115-135-145-155

    WOD: AMRAP in 7min
    10 Hang Squat Cleans
    10 Pushups (Hand release)
    Score: 4 rounds + 10 HSC + 1 pushups / hand release

  18. WU X 2

    Strength – Hang squat Cleans X 3

    65-85-105-115-125

    WOD – AMRAP 7 Mins

    10 Hang Squat Cleans 95#
    10 Hand Release Pushups

    Score – 4 Rd + 5 HSC

  19. WU x 2

    Hang Squat Cleans:
    45-55-65-75-85

    WOD as Rx’d: (Happy with an Rx’d WOD, seeing as I’m an “old” married broad, eh Kevin??)
    4 Rounds + 10 HSC

    HSC were a real grip killer for me. Took all I had not to drop the bar in the last 2 rounds.
    Nice to see the 5:30 folks.

    1. nice work tonight Heidi, even for and old married broad.. :).. and was nice to see you tonight too! been too long!

    2. It was GREAT to see you tonight! It has been too long. You did great on the WOD. My grip was suffering near the end too.

  20. mob
    2x WU

    Worked on some knee mobility exercises, voodoo bands (best invention since sliced bread! 🙂
    Worked on hang squat clean practice
    45-65-85-95-115-125
    these felt pretty good after doing the above warmups, knees felt good.

    Wod Rx
    5 rounds and 8 pushups

    there was no mistaking this wod even on paper it looked “bitchy” lol.. the squat cleans take your wind, and the hand release PU take your strength.. why is it that a 7 minute wod takes as much out of you as some of the hero wods from last month? great programming Kev and Jo.

    1. Agreed! Love the programming too!
      Impressive score on the WOD tonight. I know you are not friends with anything “squatty” right now because of your knees, but you did AWESOME!

  21. mobility
    WU x 2
    Hang squat cleans 3RM to 70#… keeping it light as I’m just incorporating the jump in the lifts again

    WOD @ 50#: 5 rounds + 7 HSC

    one of those short but efficient wods!

  22. WU x 2
    Practice HSC
    WOD: AMRAP in 7 min
    10 HSC @ 95
    10 pushups hand release

    Score: 4 + 6 HSC

    Oy vey. Lost steam after 3rd time doing HSCs. Good WOD though.

  23. Mob + WU x2

    Hang Squat Clean
    65×10 – 75×6 – 95×5 – 115×3 – 135 – 155 – 165

    WOD Rx = 5 rounds (PR from 3 rds + 3 HPC)

  24. WU x 2

    Hang Squat Cleans x 5

    65-75-85-95-105

    WOD Rx’d — 4 rounds + 3 HSC

    Tough WOD on the wrists, lots of grunting tonight — LOVE IT!

  25. Mobility
    47 Birthday Burpees
    Strength: worked on technique for Hang Squat Cleans
    WOD Rx’d AMRAP in 7 minutes of
    10 Hang Squat Cleans @65
    10 Hand Release Push Ups
    = 4 rounds
    Another Rx workout under my belt!!! Yay!!! 😉

  26. Mobility
    WU x 2

    Foam rolling

    Practice cleans at 55 & 60

    WOD: AMRAP 7min
    – 10 Hang Squat Clean 55#
    – 10 Hand Release Pushup

    Score: 4 Rounds + 2 HSC

  27. Mobility
    WU x 2

    Hang Squat Cleans x 5

    65-75-85-95-105
    WOD: AMRAP 7 min
    10 HSC @ 95#
    10 Hand release pushup

    Score: 5 rounds + 4 HSC

  28. MOB, WU x 2

    Hang Squat Cleans
    95 X 5, 115 X 3, 135 X 3, 155 X 3, 165 x 1, 175 x 1, 180 x 1
    Wod Rx
    4 rounds plus 3 cleans

      1. Sorry, posting from my phone – this should be at the bottom of the page and not under Sheldon’s post. 🙂

  29. Mobility
    WU x 2 (Toes Thru Rings instead of situps)

    Strength: Hang Squat Clean Practice
    65(10)-65(10)-85(5)-95(5)-105(3)-115(2)-125(1)

    WOD as Rx
    AMRAP 7 min of:
    10 Hang Squat Cleans @ 65#
    10 Hand Release Push Ups
    Total = 5 rounds + 10 HSC + 7 HRPU

    Who knew those Hang Squat Cleans would elevate my heart rate like that?! Great workout!

    Cashout – Couch stretch 30 sec each leg x 2

    Great work 6:30 crew!

  30. MOB, WUx2
    Hang Squat Cleans
    Practiced 25,30,35,40, 45 xs 5
    WOD: AMRAP 7 mins
    10 [email protected] 40
    10 Hand release pushups puple band from toes
    Score 4 rounds and 3 cleans
    Thanks for all the coaching Kevin and Joanna. My cleans felt better tonight than last night.
    Have a good week-end everyone. I am back to work. Yeeha.

    1. Don’t the folks at your work know how much we are going to miss you? 🙁 They really have to learn to share…

  31. Nice work again tonight Laura! Thanks for dragging me to the gym this week. You kept telling me that I would feel better despite the fact that I was tired from my first week back to sport and as always, you were right! smiles…

    1. Great work on the WOD! I was with you until about the 3rd round and then you pulled ahead and were impossible to catch. Well done, and congrats on your PR.

    2. Killer score Corinna. 6 + rounds is no joke.

      …oh, and I didn’t even realize I was grunting & groaning during my WOD. I guess it just comes naturally 🙂

  32. Wux2
    Hang Squat clean
    95×5 115×5 135×5 155×2 185×1 205×1( last one just a power clean)
    WOD
    6rnds 5PU

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