Lifestyle Challengers – The journals will be at the gym by 4pm today. Please be sure to get your benchmark workouts done before tomorrow (so today). If you ordered a Practical Paleo book, it should be in by Wednesday.
Strength – OHS 3 x 10 reps
Deadlift 12,000 lbs / 9,000 lbs for time
(Athlete decides weight and reps needed to accomplish goal)
Compare to Sept.9/11
The cool part about this workout – you can check your power output once your done. http://www.catalystathletics.com/resources/powerOutput.php
Sometimes, heavier isn’t always better.
Please cancel my 6 am class.
Please cancel my 6 am. Sorry for late notice.
OHS 3 x 10 reps
45-65-75
Deadlift 12,000 lbs / 9,000 lbs for time
@ 120#
time 4:35
PR of 2min 35 sec and 35# more on DL.
Great job this morning everyone!
Congrats on the amazing PR!!
I’m glad we switch plans… lol
well done Maria!
My horsepower lol
Power Output
115.53 watts
0.16 horsepower
85.21 ft-lbs/sec
Nice PR!!
nice PR Maria
Mob + WUx1
300m row : 1:22
Strength – OHS 3 x 10 reps
35-55-70 (PR of 5# for 10 reps)
Deadlift 9,000 lbs for time
Did 100# in 10 sets of 9reps
Time:7:17
Deadlift is not my best lift.
Did the Catalyst Calculation:
Work Performed
34388.48 joules
3506.59 kg-m
25364.94 ft-lbs
Power Output
78.69 watts
0.11 horsepower
58.04 ft-lbs/sec
I’m 0.11 of a horse! lol.
You did great Val!! Great PR 🙂
Good Job Val!!
Mob. and WUx1 plus 300m row
Strength: OHS
10x 15, 20, 25…..and 4 x 35, had to take it very easy this morning due to a wrist injury while four wheeling on the weekend….ahhhhh…..
WOD: Deadlift 9000 lbs. for time
Did #100 in 9 sets of 10 reps
Time: 6:09
Wrist was fine for these 🙂
Great job everyone!! Thanks Mario!
Great job!
Great work Alaina! Fast time for 90reps!
Oh, and great shot of a great couple 🙂
WU x 1 + 300m Row
OHS x 10
65
75(x5) – ouchy wrists
Back to 65 – I got it overhead and the writs were on fire so I didn’t even do 1. Boo 🙁 I need to do more OHS, the wrists didn’t bother me AS MUCH back then.
WOD 67 reps @ 135# : 4:15 PR 21 seconds !
Power output:
157.24 watts
0.21 horsepower
115.97 ft-lbs/sec
Weeee!
You are 2x the horsepower than me!
NIce PR!
good job Chantal
Love it!
WU(ish) + 300m leisurely row
OHS x10
25-30-35 with NO PAIN!! Vanessa, you are the best!!!!! I am actually stoked to see what I can do for 3-5 reps now!!
WOD 9000# Deadlift
9 sets of 10 @ 100#
Time – 6:06
Work Performed
38364.86 joules
3912.06 kg-m
28297.92 ft-lbs
Power Output
104.82 watts
0.14 horsepower
77.31 ft-lbs/sec
I’m more than 1/10 of a horse! Heeheehee!
Plus 27 birthday burpees at home for Kim Gunn (John G’s lovely and adorable wife.)
Great job Heather! You’re so determined
Yay Happy you had no Pain!! and Great work on the WOD!
Great news for no pain, Heather! Exciting!
WU / Group Mob
OHS x 10 (testing the wrist)
45 – 65 … did x5 squat snatches to finish
WOD:
69 reps @ 175#
TIME: 4:35
Power Output
— 178.75 watts
— 0.24 horsepower
— 131.84 ft-lbs/sec
OOPS! Time was 3:45 on the WOD!
Power Output
— 218.47 watts
— 0.3 horsepower
— 161.14 ft-lbs/sec
that’s some horsepower.
[Tim the Toolman grunt]
175# was just under 50% of my 1RM (360#)
Blake – that’s a lot of horses!!
For anyone who hasn’t done this wod yet, the “just under 50%” approach is a great strategy. 🙂
Benchmark
2km row
8:44.2
First time trying this. Next time I’ll be able to gage it better but this felt pretty good.
AMRAP in 7 min
3 burpees
3 WB… Increase by 3 each round
15 burpees + 7 WB @ 12#
First time using 12# in a WOD. Happy I pushed myself to use it.
Thanks for the help/encouragement Mario!
Awesome job, Vanessa! Those last few round looked TOUGH!
Great time on your row!
Benchmark
2km row
6:58.6
That was fun was able to stay around 1:45 the whole time.
AMRAP in 7 min
3 burpees
3 KBS 50#
15 kbs + 12 burpees
I rolled my ankle at work Friday and had to switch to kbs couldn’t do wall balls
Killed that row. Good work!
Great job on the row
MOB + WU + 300m row
Strength:
The dreaded OHS: 10’s 35-40-45#
Some day these are going to be awesome 🙁
WOD: 9000# Deadlift
Time: 3:54
Used 125# (just under 50%). Did sets of 12 – 10… 10
For me this was one of those wods that I think will take forever and be horrible, but turns out O.K. So much better than those ones that look wonderful and turn out horrible!!
Just checked my time from last time: 2:05 PR!! What fun:)
Awesome!!!!
woohoo!
Nice work Heather!
Big PR Heather! Great work!
Great job Heather! That’s some fast!
WU / Group Mob
OHS x 10
95-115-130
WOD:
100 reps @ 120# (10 rounds of 10)
TIME: 5:13
Power Output = I think I could have pushed harder
-171.26 watts
-0.23 horsepower
-126.31 ft-lbs/sec
lab: skipping
WU / Group Mob
OHS x 10
100-105-115
WOD:
12000# worth of deadlifts
80 reps @ 150# (8 rounds of 10)
TIME: 4:40
OHS
10x 70-80-90 (6+4 on the last set; I lost it on the 5th rep)
WOD @ 120#
Time: 4:32
Last time @ 100# = 6:02
Nice pr Amanda!
nice PR
Impressive!
Wow Nice PR Amanda!!
Nice PR
M+WU+300m row
Group Mobility
Strength
Overhead squat 10-10-10 @ 15lb
WOD
Deadlift 12 000/ 9 000
Did 6 000# worth @ 35lb (=172 reps)
10:42
Cashout
15 Mackenzie pushups
172 deadlifts?!? You deserve a (paleo) cookie!!!
So true. Great work Hannah!
Mobility and Wu x 1
Practice snatches, shoulder not liking the wider grip. So skipped the ohs!
Wod: Deadlift 12,000#’s for time
Did 300# 40 times
1:54
Not sure how the hp conversion works…
Wasn’t sure how heavy that would get it is about 60% or 1rm. But felt great.
Wish I could have done the ohs!!
1:54!? what?? lol Fast!
I love deadlift!! Plus I only had to lift it 40 times…
I knew you were half horse – http://img1.wikia.nocookie.net/__cb20090503195143/monster/images/8/8b/Centaur_spear.jpg
Lmfao, that’s awesome.. Thanks I guess..
super fast
Work Performed
39490.09 joules
4026.8 kg-m
29127.89 ft-lbs
Power Output
346.4 watts
0.47 horsepower
255.49 ft-lbs/sec
Neat calculator. Almost half horse.. Haha
Holey that’s just nuts! Good job!!
NICE Shane!
That is insane Shane.
NUTS
Mobility
Wu x1 + 300m row
OHS 3x 10
55-60-65
Tons of fun
9000# for time
5:24 @ 100# (9 sets of 10)
Great time!
OHS 3 x 10 reps
40# – 45# – 50#
Deadlift 9,000 lbs for time
120 reps @ 75#
Time 4:18
Woo finally back sans ear infection!
Mob, WUx1 + 300m row
Group mob
Strength – OHS 3x10rep
55 – 65 – 70 (x5, shoulders lost it at the bottom of number 6, but this was 75% of my 1RM I set in the Open, so I’m happy!)
WOD – deadlift 12,000# for time
120# x 100 reps
Time: 7:59
Loved this WOD!!!
Cashout: 15 mackenzie push-ups
Work Performed
62135.38 joules
6335.94 kg-m
45831.06 ft-lbs
Power Output
129.72 watts
0.18 horsepower
95.68 ft-lbs/sec
mob wux1
row 300 m
group mob wu
strength over headsquat
45×10 65×8 70×6
WOD
deadlift @ 185# 65 rep
time 3:19
1:21 min PR
very happy with that
Nice PR Gilles!
Crazy fast time, nice PR!
Mob and wu x1
Row 300m
Group wu
OHS 10x
95-115-135
Deadlift 12000lbs @120#
Time: 4:39 (last time was 5:25 @ 185#)
OHS 3 x 10 reps
40-45-50#
Deadlift 9,000# for time
@ 85#
10 sets of 10 & 1 set of 5
time 9:00
Glad I didn’t go any heavier!
Work Performed
44091.02 joules
4495.96 kg-m
32521.54 ft-lbs
Power Output
81.65 watts
0.11 horsepower
60.22 ft-lbs/sec
Great job!
WUx1
300m row : 1:22
Strength – OHS 3 x 10 reps
75-85-95
Deadlift 12000 lbs for time
78 reps @ 155#
Time: 5:42
Did the Catalyst Calculation:
Work Performed
48330.75 joules
4928.29 kg-m
35648.76 ft-lbs
Power Output
141.32 watts
0.19 horsepower
104.23 ft-lbs/sec
MOB & WU × 1
Benchmark
2 km row beside the very speedy Keith
9:37.3
7min AMRAP
Burpees
Wallballs @ 6#
3, 6, 9, 12..
15 and 2 wallballs
Great class Mario, and good tunes too!
Great job Jackie!!
Mob
WU X 1
Group WU
OHS 65 – 85 – 105
WOD @ 150
Time: 3:04
20-13-7-10-10-10-10
Mobility
WU X 1
Group Mobility
OHS 3 X 10 = all at 65# working on depth and keeping toes pointing out less. Thanks for the tips tonight Pat!
WOD @ 150#
Time = 6:59
Work Performed
65211.99 joules
6649.67 kg-m
48100.36 ft-lbs
Power Output
155.64 watts
0.21 horsepower
114.79 ft-lbs/sec
Mobility
WUx1 + 300m Row
Group Mobility
Overhead Squats x10
55-65-75
WOD:
Deadlift 9,000 lbs for time
– 120#
Time: 5:29
Work Performed
2458.02 joules
250.64 kg-m
1813.04 ft-lbs
Power Output
7.47 watts
0.01 horsepower
5.51 ft-lbs/sec
Cashout: 15x Mackenzie Pushups
Great Class Chantal Thanks!
Life style Wod’s
2k row
7:06:08 pr of 24sec since October
Amrap 7min
Burpee
Wall balls 20#
3,6,9,12,15,18,21
112 reps
No pr but I did it modified with jumping sandbag squats last time so it is hard to compare. Had 118 reps last time.
WU x 1 + 300 m Row
OHS 3 x 10 reps
65-75-80
Deadlift 12,000 lbs for time @ 155# = 78 reps
time 6:43
WU x 1
Paleo Benchmarks:
2km row= 8:49.3
WOD with 14lbs (small wall ball)
= 76 reps
Mobility
Wu x 1
300m row
Benchmark
2k row
9:06.4 (10 sec PR)
7 mins AMRAP
3 Burpees
3 WB (14# – the big ones, not the small rubber ones I like. Trying to mix it up)
6/6
9/9
Score: 75 reps.
Hadn’t done that one before. It is a special kind of evil. It just gets progressively worse.
Strength – OHS 3x10rep
45 – 55 – 65#
WOD – Deadlift 12,000# for time
100# x 100 reps
Time: 5:25
Work Performed
58437.62 joules
5958.88 kg-m
43103.59 ft-lbs
Power Output
179.81 watts
0.24 horsepower
132.62 ft-lbs/sec