Paleo Challenge 2013

Mark it on your calendar – Sept.16, 2013 – The CFM Paleo Challenge. We will have a meeting/info session on Monday, Sept.9 at 7:45pm. All of the information pertaining to the Challenge can be found on the Paleo Challenge website.

“Nate”

AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

Compare to May 13/13

[vimeo=https://vimeo.com/73241565]

122 thoughts on “Paleo Challenge 2013”

  1. Strength cleans x 5
    65-80-85-95-100

    WOD scaled
    AMRAP 20 min
    8 pullups
    8 ring dips
    4 HSPU w/abmat
    8 KBS @ 45#

    6 rounds + 8 dips

    PR 7 reps with heavier KB. Note to self, practice ring dips in warmup!

    1. That’s a double PR. More reps AND more weight! Great work Maria (and thanks for the reminder on ring dips in warm up…I am in need of more practice too).

  2. Mobility + 15 Supermans
    WU x 2

    Strength: Cleans x 5
    65-85-95-115 (best my cleans have felt yet)

    WOD scaled
    AMRAP 20 min
    8 pullups (blue band)
    8 ring dips (pink band)
    4 HSPU (Pike pushups)
    8 KBS @ 53#

    6 rounds + 6 KBS

    PR. Last time did 5 rounds +. Also did ring dips and pike pushups this time, instead of paralettes and regular pushups.

    Thanks for coaching Marie-Noelle.

    1. Fantastic PR Kevin. Very proud of your progress. Who says you can’t teach a “well seaonsed dog” new tricks?

  3. Mobility
    15 supermans
    WUΓ—2

    Strength: shoulder press: 25, 30, 35, 40 (Γ—5), 45 (Γ—4)
    WOD: “Nate” (scaled)
    AMRAP:20 minutes

    8 pull ups (green band)
    8 paralette dips
    12 push ups
    8 kbs @30
    6 rounds plus 8 pull ups and 8 paralette dips!

    On May 13th I completed 6 rounds plus 8 ring rows and kbs were @20!

    Great work everyone and great class Marie Noelle!

  4. Mobility + 15 Supermans
    WU x 2

    Strength: Front Squat x 5
    55, 60, 65, 70, 75

    WOD: Nate
    AMRAP in 20 min of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell swings

    Scaled to:
    8 pullups (blue band for first 2 rounds then green band)
    8 parallete dips
    12 pushups
    8 KBS @ 35#

    8 rounds + 5 pushups.
    PR! Last time 7 rounds even with 25# KB. My first workout where I have a comparison. πŸ™‚
    Thanks for the push Marie-No πŸ™‚ Great job 6 am’ers!

    1. Oh that’s fun! I couldn’t wait to see workouts come up again that I had done. Nice PR πŸ™‚

  5. Mobility + 15 Supermans
    WU x 2

    Strength: Push Jerks

    5 x 80-85-95-100-105 PR

    WOD: Nate

    Amrap 20 mins

    -2 muscle up
    -4HSPU
    -8KBS

    Scale #2
    -8 pull ups blue band
    -8 Paralette dips
    -4 Pike Push Ups
    -8 KBS 40#

    10 Rounds + 4 Pull ups

    Note* do ring dips next time

  6. M + WU x2 + 15 supermans

    Strength – front squat
    55-75-80-85-90

    WOD “Nate”
    AMRAP in 20 minutes
    scale 2:
    8 ringrows
    8 paralettes w/ 25 lb plate
    12 push-ups (from knees)
    8 KBS @ 35lb

    9 rounds + 8 ring rows + 8 paralettes

  7. Love the “short film”! Can’t wait to do this again! πŸ™‚ I need a boost to get back on a track and this is perfect!

  8. Mobility
    15 Superman
    WUx2

    Practiced/ Tried Muscle-Ups (Need to work on it..)

    WOD: “Nate”

    AMRAP in 20 min:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell swings

    Scaled to:

    AMRAP 20 min:
    8 pullups (Red Band)
    8 ring dips (Purple Band)
    4 HSPU w/abmat
    8 KBS @ 45#

    = 8 Rounds + 8 Pullups + 5 Ring Dips

  9. Mob
    Wu x 2 + 15 supermans

    Strength-push press x 5
    35-40-45-50-55 (PR)

    Wod – Nate

    Scale 2

    AMRAP in 20 mins

    8 pull-ups – black band
    8 Paralette dips
    12 push-ups
    8 KBS @ 35#

    5 rounds + 8 pull-ups

    First time ever doing pull-ups in a wod!! Back on may 13 I did ring rows instead of pull-ups, had a plate for the paralettes, and my KBS were with 15# – YAY for progress!!!

  10. Mob + 15 Superman + WU x2

    Push Jerk 3-3-3-3-3
    135-155-175-195-215(X)

    WOD Nate Rx = 7 rounds + 1 MU

    (Previous PR was 4 + 1 HSPU, w/ pull-ups/dips & KBS at 45#)

    That went well. Did all MUs one at a time, only failed one due to slippery rings. Used the wood rings, no taping. Good job guys!!

  11. Wux1
    And stretching
    Strength x3. Dead lifts
    240-245-250-255-260. 5lb PR
    WOD
    AMRAP in 20 min of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell swings
    8+2 MU’s. rx
    Rob Brydges

    1. Great job Rob! And congrats on your DL PR. Way to unleash your inner beast (I know you are shy…lol)

  12. Mobility + superman
    Warm-up x 2

    Strength: Overhead squat (5×5)
    35-45-55-65-75

    Nate 20 min amrap:
    2 (bar) muscle ups
    4 hspu
    8 kb swings ( 53 scaled to 40)

    12 rounds + 4 hspu

  13. MOB + 15 Supermans
    WU X 2
    Strength Deadlifts got to 135
    WOD “Nate”
    8 RR
    8 Paralette Dips
    12 Push Ups
    8 KBS @ #35
    6rounds+4 KBS
    Thanks for the tips Kevin! πŸ™‚

      1. Thanks buddy! It was SOOOOO tough! I say this all the time but this one felt the hardest one I have done…lol until I do the next one!

  14. Split Jerks x3
    135-155-175 (started to scoop)

    Jerk Squats x5
    195-195

    Nate Rx’d

    11 + 3 HSPU

    Just under 1 round less than PR, but over 1 round since last time. Need to string MU together later in wod. All HSPU and KB were unbroken.

    1. Did the (power) clean ladder with the Oly class.
      Starting at 95# and adding 10#’s each bar. 20 sec to lift, 10 sec to rotate.
      Made it to 235#….in jeans!

  15. WUx2
    back squat x5
    170-200-230-255-285 (3)

    WOD: β€œNate” Scaled
    AMRAP in 20 min of:
    8 Pullups
    8 Dips (2 small purple bands)
    12 Pushups
    8 Kettlebell swings 53#

    5 rounds + 9 pushups
    great upper body workout!

  16. Mobility + 15 supermans
    WU x 2

    Strength : Back Squats
    5 x 70-75-80-85-90 (went down after being off for 3 weeks…)

    WOD “Nate”
    AMRAP in 20 min.
    – 8 pullups (most of my round without a band and a couple with the blue band)
    – 8 ring dips (blue band… there was no more purple)
    – 4 HSPU (with ab mat and 45lbs plate)
    – 8 KBS (35lbs)

    Total : 10 rounds and 8 pullups

    Great one ! Good job everybody πŸ™‚

  17. I feel on top of the world right now! First time doing a WOD I’ve already done and am blown away by the progress!

    – mobility
    – wu x2

    Str: Shoulder press x5…
    55-60-65-75-80

    WOD: Nate, AMRAP in 20 mins…
    – 8 pull ups (brown band)
    – 8 ring dips (green, next time blue)
    – 4 pike push ups
    – 8 KBS 40#
    Score: 8 rounds + 8 PU (+8 PU that don’t count from doing 10 first 4 rounds)

    Last time did 5 rounds + 1 paralette dip, black band, regular push ups, 25# KBS … πŸ™‚ πŸ™‚ πŸ™‚

  18. Mob
    Wux2
    15 supermans

    Foam roll & mobility

    Nate
    WOD scaled
    AMRAP 20 min
    8 pullups ( blue band)
    8 ring dips (blue band)
    4 Pike push ups
    8 KBS @ 30#

    9 rounds + 2 pull ups

    The Pulls ups sucked!!!

    Great class 5:45!

  19. Mobility + 15 Supermans
    WU X 2
    Strength: OHS 5 x (30, 35, 40, 45, 50)
    WOD: NATE
    AMRAP in 20min.
    scale #3: 8 pullups green band
    8 paralette dips
    12 push ups…first no knees,then all on knees by round 5
    8 KBS at 30 lbs.
    Total: 9 rounds plus 6 push ups
    Nice sharing the bar with you Shannon….thanks for the OHS reminders Joanna!!

  20. Home Running WOD today instead of Nate or the Oly Class.

    4 X 1km with 2 min rest between

    1 – 7:16
    2 – 7:11
    3 – 7:31
    4 – 7:32

  21. wu x1

    strength front squats
    135-155-165-175(pr 5#)

    WOD Rx – 7 rounds 1 Mu

    Happy to do this one rx, no hand rips. woohoo.

  22. Nate
    WOD scaled
    AMRAP 20 min
    8 pullups ( purple band)
    8 ring dips (pink band)
    4 HSPU
    8 KBS @ 40#

    8 rounds even rounds

    Took too much time on pull-ups, need to continue working on them.

  23. Valerie Arseneau

    Oly Class
    Warm up: ran to the gym from home 1.4km
    Mob + 200m run
    2rds
    10 sandbag lunges
    10 superman
    10 sandbag jumping squats
    10 good morning
    samson

    Squat Clean Ladder (prep for battle of the north)
    Tied my PR at 95 and failed at 105. Got pretty close so Marie got me to try 100 after and I got it PR!!! Woop!!
    My goal this weekend is to hit that 105!

    Cashout : jog home (1.4km).

  24. Vanessa Champion

    Mobility + 15 supermans + WUx2

    Strength: Deadlift
    5×80-90-100-110-115

    WOD: NATE

    Scale 2: AMRAP 20min
    8 pull ups (black band)
    8 paralette dips
    12 push ups
    8 KBS #30
    7 rounds + 2 KBS

    Note to self: do 35# for KBS!!

  25. Mob + 15 supermans
    WU x 2
    Strength: Push Jerk (5x) 75, 80, 85, 90, 95# PR
    WOD: Nate (scaled)
    AMRAP 20 Min:
    8 pull-ups (gr band)
    8 paralettes dips
    4 pike push-ups 20″
    8 KBS 40#

    8 rounds + 8 pull-ups

  26. WOD Nate
    20min AMRAP Scale 2
    8 pull ups blue band
    8 parallette dips (bent knee due to left shoulder)
    12 push ups from toes
    8 KBS @ 35lbs
    6 rounds 2 push ups
    I am being careful with my left shoulder. It is feeling a bit strained from the strict pull ups last week. Geez that did me in. Lol.
    Loved seeing the big classes, babies and doggies this evening.
    Thanks Mario and Corinna.

  27. Mob + 15 supermans
    Wux2
    Push jerk
    125,135,145,155,165 pr

    Wod: Nate
    Amrap 20min
    8 pull ups red band
    8 dips blue band
    4 Hspu 25#+ab mat first 2 round then added a 10# for remaining rounds
    8 Kbs 53#

    7 rounds + 8 pull ups

    Good wod today I need to start reducing my assist and push harder

    1. I am excited to shred some more weight during the paleo challenge I did a mini one this summer and lost 20lbs

  28. Mobility
    Wu x 2
    No strength, practice some kbs, and some extra mobility
    Wod: Nate
    2 mu’s
    4 hspu’s
    8 kbs @ 70#
    Rx’d – 13 rounds 4 kbs
    Super pumped mu’s felt awesome. Got tired and failed on a couple near the end got a pretty good tear out of it.. All good didn’t really care about the tear because the mu’s went so good.
    Last time did this couldn’t even get the mu’s did Pullups and ring dips had 7 rounds and 8 dips. Huge pr… Woot Woot!! Great job 6:45 crew. Great class Mario!!

  29. Wu x 2

    Push press x 5

    75-85-95-95-95

    WOD Nate (Scale)
    AMRAP 20 mins
    8 pullups (green & purple)
    8 paralette dips
    12 reg. pushups
    8 KBS (35#)

    7 rounds + 6 pullups, PR of 17 reps

    I know I said I would go heavier last time but my shoulders are so sore. Need to go for a massage.

  30. Vacation WOD at Crossfit Summerside

    Mob + Lacross ball

    WU
    10 Shoulder Press @ 35#
    10 Walking lunges
    10 Goblet Squats @ [email protected]
    10 Situps
    15 Vsnaps (scaled from K2E)

    Strength – Front Squat
    5 x 35-40-50-55-60 – Last time I did front squats I had stopped at 30# so πŸ™‚

    WOD
    6 min AMRAP
    8 Thrusters @ 55#
    12 Box Jumps scaled to step ups on 20″ box

    4 rounds + 3 thrusters

    This was my first time doing a WOD at another box other than CFM so it was kinda weird not knowing the people and the space but they were really welcoming :-). When I when to find the box last weekend, the first guy that I saw inside was wearing a “I lift heavy sh*t at CFM” t-shirt!!! Coincidence? I don’t think so!!

    1. haha cool! Glad you got to CF Summerside, that’s awesome!
      And good job on your front squats πŸ™‚

  31. Mobility
    WU x 1

    Practiced light OHS (due to stupid strained calf muscle from stupid 3k run yesterday) (x5)
    45-65-75-85-95

    WOD “Nate” (scaled)
    2 Muscle Ups (progression on rings with pink band)
    4 HSPU (with 25# plate and abmat)
    8 KBS @ 53#

    Total = 10 rounds even

    Not a PR, but kind of….did 10 rds + 2 MU progressions in May 2013 but used blue band for MU progressions and used 25#+10#plate+ abmat for HSPU….so fewer reps but slightly harder scaling.

    Great job 5:45 crew! πŸ™‚

    1. Sorry to hear about your calf injury Lora but had to laugh when I looked at the # on your “light” ohs. So much heavier than the “omg I’m being crushed by the bar!!” weight that I used earlier!!

  32. Mobility + 15 Superman
    Wu x 2 (strict pull ups and ring dips)

    Strength : dead lift x 5
    225-235-245-255 stopped so I would have some grip left for the wod.

    Wod : Nate : amrap 20 mins

    2 muscle ups ( scaled to jumping muscle ups)
    4 HSPU ( scaled to Pike from my toes)
    8 kbs 70#

    11 rds even

    Fun class Mario!

  33. Mob + 15 supermans
    Wu x 2

    Ohs 5’s
    55-60-65-70

    WOD
    Scale
    8 pull ups blue ban
    8 ring dips 2 purple bands
    4 pike push ups (knees on black box)
    4 [email protected]#

    Total: 8 rounds even
    Last time 7 rounds +2 Kbs @ 40# so small pr for total and for weight. I thought I had 8 rounds + last time so was pleasantly surprised when I checked my book! Also surprised (not pleasantly) at how much heavier the 45# kb is!! Liked this work out last time and still liked it this time through

  34. Mobility + 15 supermans
    WU x 2

    Strength push jerk x5 50-60-65

    WOD Nate
    AMRAP 20 minutes
    8 pullups (green band)
    8 paralette dips
    4 pike pushups
    8 KBS
    6 rounds + 4 pike pushups

  35. MOB + 15 Supermans
    WU x 2

    Strength: Shoulder Press x 5
    85-90-95-105-110

    WOD: Nate (Scale # 3)
    AMRAP in 20 minutes of:

    8 Pullups
    8 Paralette Dips
    4 Pike Pushups
    8 KBS #53

    Total: 8rds + 8 Paralette dips.

    So, I watched Pat Barbers video on Scaling.
    It made a lot of sense to “keep moving” rather than burning out on one movement and spending way to much time at one station, trying to get blood back into the muscles I needed to use, I decided on Scale #3.
    I only started to slow down on the last 2 rounds and break up sets.
    It pushed me and I was happy for it. Happy to be moving rather than glaring at a set of rings whilst not moving.

    Great work 6:45 crew!

  36. Mob + 15 Supermans
    WU x 2

    Strength: Shoulder Press x5
    45 – 55 – 60 – 65 – 70 (hit 4 reps @ 70 after 2 false starts, but they felt good!)

    WOD: Nate
    AMRAP in 20 minutes of:

    8 Pullups (scaled to ring rows
    8 Paralette Dips
    12 Pushups
    8 KBS 35#

    Total: 6 rounds + 8 ring rows

    Wasn’t a PR, I hit the same point as in May, but this was after shoulder work and the pullups on Monday, whereas in May I had done deadlifts and it was after a few rest days. Also, I had noted that it took me almost 5 minutes to get off the floor, and this time I finished on my feet. Shoulers/arms are my weak spot, so the fact that I didn’t want to die this time is certainly an improvement πŸ™‚

  37. change for change
    jeffAugust 30, 2013 at 8:55 pm #
    mob, lots and lots of mob
    WU x 1

    no strength, worked on HSPU, and MU (anyone wanna guess the wod I chose? lol)

    change for change

    NATE
    2 MU
    4 HSPU
    8 KBS @ 70

    13 rounds 1 MU

    pretty pumped about this one. MU unbroken, HSPU unbroken except for round 11 when wheels feel off inexplicably for one rep, KBS unbroken. last time 11 rounds and 3 HSPU. felt like I left some on the table cause I was worried about going to complete failure. Note to future self, just effin go, if you fail you fail!!

    Great job 5:45 and thanks for coaching Ron

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