Steph, I am not in the no-bread challenge anymore but I would still like to compare my Fran results to last time since I have changed my eating habits if it is OK with Kevin…
Pierre
OHS 5RM (no rack) –> 95-105-125-140-145
WOD –> 1277
Jamie
CFWU x 2
Strength – Front Squat x 5
135-150-160-180-205(3)
WOD – 100 Pulls for Distance
Total: 1107
Jane
Deadlift 1RM -> 95-110-125-140-160
WOD -> 942
Francis
WU x 2 Sub pullups for SDHP
Strength: shoulder press x 5
95-105-115-125-135 (4)
WOD:
Rowing
100 pulls – 1039
Corinna
WU x 2
Strength: Front Squat x 5
95-105-115-125-135
WOD: 937m -25m penalty. Need to work on my technique!
Lora
Mobility
WU x 2 (sub SDHPs for pullups)
Strength: Shoulder press (x5)
55-65-75-85(4)-85(5)
Daily squat: 145-165-190-210
WOD
Row – 100 pulls for distance
968m
Eye opener, for sure. Not generating near enough power with my legs. Lots to work on 😉
Cashout – double unders x 2 minutes (PR = 20)
Steph G
wu x 2
Back Squats 1’s
110-115-120-125-130-135 PR
FRAN
21-15-9
Thrusters #55
Pullups yellow
Time 6:20
@ the beginning of the challenge my time was 9:20, PR of 2:40sec… YEAH LOL Can this day get any better??? 🙂
Thanks Marc for coaching w all the tips. Gabrielle you came in at the right time; thanks again for the advice on the thrusters, your always a GREAT help 🙂
Fran @ 55: 9:06, almost a minute shorter than last time, and I did strength beforehand today. Diet must make a difference!
Jamie
I saw the determination in you tonight!
Hannah
Merci pour l’encouragement, Marc, Gabrielle, et Steph!
Gabrielle
Hannah, you’ve come a long way girl!! You ROCK! 🙂
Darsey
Wu x 2
Back squat: (3s)
135-150-160-170-180
FRAN:
75lbs, med purple band
Time: 5:23
Quite happy with this. It’s a PR by 1 min 50 seconds. First and only other Fran was done Oct 21 for no bread challenge with a 7:13 time.
Also I am officially stopping the no bread after tomorrow, but I learned some great things that I am sure to continue, even without a no bread challenge. Thanks Kevin for putting this together because I have felt great the past seven weeks.
– Lacrosse ball (glutes); 2x30s each side, (back); 2x30s each side
– Figure 4 wall stretch; 2x30s each side
– Hip + Back extensions; 3×10, 2×10(10#)
– Box Jumps; up to 42.5″ (Good job on those Evan!)
– Practice Double Unders; consistantly getting 4+, 10 at most
– Warm-Upx2 (SDHP instead of Chest-to-Bar Pull-ups)
– Practice Double Unders (again, instead of strenght); consistently 3-4m… Consecutive singles, one set; 83
WOD; 100 rowing strokes for distance, min pace 20 spm (25m penalty)
= 1112m (was staying at 24-25 spm, especially near the end…)
So yeah, did a bunch of stuff while waiting for 6h30… wasn’t felling quite comfortable with attempting a Push Jerk 1RM just yet, so tried DUs again.
Nath
WU X 2 (SDHP for Pull ups)
Push Press x 1
55×5-65-75-85-85-90(PR)-95(PR)
This ends my series of 1s (for some reason I had skipped push presses last week) with another PR (got a PR on every single one of them). I think the diet has a lot to do with that.
🙂 🙂 🙂
WOD
Row – 100 pulls for distance
1049m
I could not see the distance as I was rowing. When Kevin showed it to me I could not believe it! If my feet weren’t in the straps, I think I would have had an happy dance!!!
🙂 🙂 🙂
Doing Fran on Friday. Lets see what happens!
Corinna
Great score!
Maria
Nice work!! You’re going to blow Fran away!
Gabrielle
The diet is part of it, but you’re hard work and perseverance is the biggest part of it I think! Believe in yourself Nath!! You’re awesome 🙂 🙂 🙂 😉
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…
WUx2
Back squat 1x
135-155-175-195-205-215
WOD: 1179m
WU x2
Daily Squat to 145#
Strength: Push Press
5x 50-55-60-70-80
WOD: 100 Pulls for Distance
986 meters
-25 meter penalty
= 961
SO stupid. I started one of my pulls too far back and instead of continuing with it, I reset at the front and my pace dropped below 20.
This was a fun wod, I liked it. Learned a little more about rowing this morning, which is always good!
U should like it your really good at it 🙂
WUx2
Strenght
Shoulder Press 5’s
55-60-65-75-80
WOD
842 m
Looking forward to do this again, I went too fast. 🙂
WU x2
Strength:Front Squat
5 x 55-60-65-75-80
WOD: 100 Pulls for Distance
Total distance 873
Great practice for rowing. Hand is still quite sore from my weekend kitchen mishap. Hope to try this one again sometime.
Let’s call it the ‘stabbing incident’, it sounds way more exciting.
Hope to not go thru that again.
Me neither!!!
WU x2
Rack Jerk (split)
65×3 95×2 105×1 115×1 125×1 135F
Squat to 165
WOD – 983m
Rack Jerks x1
135-155-175-195-205-215
100 pulls – 1329m
I underestimated this wod.
Daily squat to 270
Great Job!
WU x 2 Sub pullups for SDHP
Strength: Front Squat 3’s
70-75-80-85-90
WOD:
Rowing
100 pulls – 784
SLOW and “Pow” Strong wins the race! Went too fast in the beginning, once I slowed down the meters increased. Tricky little WOD for me.
“BAM!”
LOL
BAM!
WU x 2 Sub pullups for SDHP
Strength: Front Squat 1′s
45-50-60-70-80 PR by 5#
WOD:
Rowing
100 pulls – 873
Great work!!
that’s meant for you Leesa 🙂
That is a really funny Photo! Nice work!
WUx2
Shoulder press 3x (I was suppose to do push press haha. I guess I might increase the push press weight.)
85-90-95-110-120(once)-115
WOD: 1207m
Great Work Trent!! 🙂
Fran @ 4:15 Anyone ???
WU x 2
Strength: Cleans x 1
75-85-95-110-120
WOD: 100 Pulls for Distance
Total: 1220
Great score Greg!
NIce work Greg!
Steph, I am not in the no-bread challenge anymore but I would still like to compare my Fran results to last time since I have changed my eating habits if it is OK with Kevin…
OHS 5RM (no rack) –> 95-105-125-140-145
WOD –> 1277
CFWU x 2
Strength – Front Squat x 5
135-150-160-180-205(3)
WOD – 100 Pulls for Distance
Total: 1107
Deadlift 1RM -> 95-110-125-140-160
WOD -> 942
WU x 2 Sub pullups for SDHP
Strength: shoulder press x 5
95-105-115-125-135 (4)
WOD:
Rowing
100 pulls – 1039
WU x 2
Strength: Front Squat x 5
95-105-115-125-135
WOD: 937m -25m penalty. Need to work on my technique!
Mobility
WU x 2 (sub SDHPs for pullups)
Strength: Shoulder press (x5)
55-65-75-85(4)-85(5)
Daily squat: 145-165-190-210
WOD
Row – 100 pulls for distance
968m
Eye opener, for sure. Not generating near enough power with my legs. Lots to work on 😉
Cashout – double unders x 2 minutes (PR = 20)
wu x 2
Back Squats 1’s
110-115-120-125-130-135 PR
FRAN
21-15-9
Thrusters #55
Pullups yellow
Time 6:20
@ the beginning of the challenge my time was 9:20, PR of 2:40sec… YEAH LOL Can this day get any better??? 🙂
Thanks Marc for coaching w all the tips. Gabrielle you came in at the right time; thanks again for the advice on the thrusters, your always a GREAT help 🙂
Great PR!
Nice PR!!
Good job on fran Steph!
Amazing! Congratulations.
You did awesome Steph!! wouldn’t that be a 3 minutes PR? 😉 WOW!!!
Great job Steph!
MOB
WU X 2 (SDHP for Pull ups)
Front Squat 1’s
195-115-135-150-160 PR
WOD
Row – 100 pulls for distance
988
What fun!! (Makes up for Fran later in the week!)
wu x 2, 1 set of sdhp (need to read the board) for pull ups
OHS @ 5: 25, 30, 35, 40 (fail), 40 (no fail) – pr!
Fran @ 55: 9:06, almost a minute shorter than last time, and I did strength beforehand today. Diet must make a difference!
I saw the determination in you tonight!
Merci pour l’encouragement, Marc, Gabrielle, et Steph!
Hannah, you’ve come a long way girl!! You ROCK! 🙂
Wu x 2
Back squat: (3s)
135-150-160-170-180
FRAN:
75lbs, med purple band
Time: 5:23
Quite happy with this. It’s a PR by 1 min 50 seconds. First and only other Fran was done Oct 21 for no bread challenge with a 7:13 time.
Also I am officially stopping the no bread after tomorrow, but I learned some great things that I am sure to continue, even without a no bread challenge. Thanks Kevin for putting this together because I have felt great the past seven weeks.
woah!! huuuuge improvement!! nice work!
That’s tremendous Darsey! Congrats 🙂
Thanks!
– Lacrosse ball (glutes); 2x30s each side, (back); 2x30s each side
– Figure 4 wall stretch; 2x30s each side
– Hip + Back extensions; 3×10, 2×10(10#)
– Box Jumps; up to 42.5″ (Good job on those Evan!)
– Practice Double Unders; consistantly getting 4+, 10 at most
– Warm-Upx2 (SDHP instead of Chest-to-Bar Pull-ups)
– Practice Double Unders (again, instead of strenght); consistently 3-4m… Consecutive singles, one set; 83
WOD; 100 rowing strokes for distance, min pace 20 spm (25m penalty)
= 1112m (was staying at 24-25 spm, especially near the end…)
So yeah, did a bunch of stuff while waiting for 6h30… wasn’t felling quite comfortable with attempting a Push Jerk 1RM just yet, so tried DUs again.
WU X 2 (SDHP for Pull ups)
Push Press x 1
55×5-65-75-85-85-90(PR)-95(PR)
This ends my series of 1s (for some reason I had skipped push presses last week) with another PR (got a PR on every single one of them). I think the diet has a lot to do with that.
🙂 🙂 🙂
WOD
Row – 100 pulls for distance
1049m
I could not see the distance as I was rowing. When Kevin showed it to me I could not believe it! If my feet weren’t in the straps, I think I would have had an happy dance!!!
🙂 🙂 🙂
Doing Fran on Friday. Lets see what happens!
Great score!
Nice work!! You’re going to blow Fran away!
The diet is part of it, but you’re hard work and perseverance is the biggest part of it I think! Believe in yourself Nath!! You’re awesome 🙂 🙂 🙂 😉
Thanks girls! 🙂
WUx2
Practice Double Unders – Got up to 7 which is a PR from yesterday (4)
Front Squats x 1
95-110-125-145-155
WOD: Row for distance
Score: 1012
WU x 2
Strength Front squats x 3
95-115-125-135-140
WOD 100 rower pull for distance : 880 m
Not sure how I feel about this one? I don’t understand how to try to get a longer distance, to me it felt too easy.
More power in the drive portion of the row maybe? You did great Chantal! This was a tricky one…
WOD -> 1377 meters
Nice dude!
WU x 2
Push Jerk x 3: 60-65-70-85-95
WOD: 874 m.
WUx2
Practice Double Unders
Push press x 1
95-115-125-145-155-165-175
WOD: Row for distance
Score: 1179
Mobility
WU X 2 (SDHP for Pull ups)
Strength – Push jerk x 1
95,105,115,125,135,145,155
WOD
Row – 100 pulls for distance
Score – 1093