**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.

Shane HayesPlease cancel my 6 am class.

Kelly BPlease cancel my 6 am. Sorry for late notice.

MariaOHS 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!

AlainaCongrats on the amazing PR!!

Valerie ArseneauI’m glad we switch plans… lol

well done Maria!

MariaMy horsepower lol

Power Output

115.53 watts

0.16 horsepower

85.21 ft-lbs/sec

Steph LNice PR!!

Gillesnice PR Maria

Valerie ArseneauMob + 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.

AlainaYou did great Val!! Great PR 🙂

Steph LGood Job Val!!

AlainaMob. 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!

MariaGreat job!

Steph LGreat work Alaina! Fast time for 90reps!

AlainaOh, and great shot of a great couple 🙂

Chantal L.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!

Valerie ArseneauYou are 2x the horsepower than me!

Steph LNIce PR!

Gillesgood job Chantal

jackiecantinLove it!

Heather ColleenWU(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

Heather ColleenWork 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!

Heather ColleenPlus 27 birthday burpees at home for Kim Gunn (John G’s lovely and adorable wife.)

Vanessa ChampionGreat job Heather! You’re so determined

Steph LYay Happy you had no Pain!! and Great work on the WOD!

AmandaGreat news for no pain, Heather! Exciting!

BlakeWU / 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

BlakeOOPS! Time was 3:45 on the WOD!

Power Output

— 218.47 watts

— 0.3 horsepower

— 161.14 ft-lbs/sec

Valerie Arseneauthat’s some horsepower.

[Tim the Toolman grunt]

Blake175# was just under 50% of my 1RM (360#)

Heather SBlake – that’s a lot of horses!!

For anyone who hasn’t done this wod yet, the “just under 50%” approach is a great strategy. 🙂

Vanessa ChampionBenchmark

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!

Heather ColleenAwesome job, Vanessa! Those last few round looked TOUGH!

John GunnGreat time on your row!

Keith HBenchmark

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

MarioKilled that row. Good work!

Craig HGreat job on the row

Heather SMOB + 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!!

Heather SJust checked my time from last time: 2:05 PR!! What fun:)

Valerie ArseneauAwesome!!!!

Mariawoohoo!

BlakeNice work Heather!

Steph LBig PR Heather! Great work!

AmandaGreat job Heather! That’s some fast!

Shawn JohnsonWU / 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

Trentlab: 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

AmandaOHS

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

Heather SNice pr Amanda!

Gillesnice PR

jackiecantinImpressive!

Steph LWow Nice PR Amanda!!

MarcelNice PR

HannahM+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

Heather Colleen172 deadlifts?!? You deserve a (paleo) cookie!!!

Heather SSo true. Great work Hannah!

Shane HayesMobility 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!!

Maria1:54!? what?? lol Fast!

Shane HayesI love deadlift!! Plus I only had to lift it 40 times…

KevinI knew you were half horse – http://img1.wikia.nocookie.net/__cb20090503195143/monster/images/8/8b/Centaur_spear.jpg

Shane HayesLmfao, that’s awesome.. Thanks I guess..

Gillessuper fast

Shane HayesWork 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

Chantal L.Holey that’s just nuts! Good job!!

AmandaNICE Shane!

HeidiThat is insane Shane.

MarcelNUTS

MelanieMobility

Wu x1 + 300m row

OHS 3x 10

55-60-65

Tons of fun

9000# for time

5:24 @ 100# (9 sets of 10)

MariaGreat time!

RemiOHS 3 x 10 reps

40# – 45# – 50#

Deadlift 9,000 lbs for time

120 reps @ 75#

Time 4:18

John GunnWoo 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

John GunnWork 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

Gillesmob 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

AmandaNice PR Gilles!

MarcelCrazy fast time, nice PR!

Patrick ArseneauMob and wu x1

Row 300m

Group wu

OHS 10x

95-115-135

Deadlift 12000lbs @120#

Time: 4:39 (last time was 5:25 @ 185#)

bjkillamOHS 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!

bjkillamWork 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

John GunnGreat job!

FrankWUx1

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

jackiecantinMOB & 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!

Vanessa ChampionGreat job Jackie!!

CAMMob

WU X 1

Group WU

OHS 65 – 85 – 105

WOD @ 150

Time: 3:04

20-13-7-10-10-10-10

Jeff LMobility

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

Steph LMobility

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!

Craig HLife 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.

MarcelWU 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

ElbaWU x 1

Paleo Benchmarks:

2km row= 8:49.3

WOD with 14lbs (small wall ball)

= 76 reps

Terri-LynnMobility

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.

Kevin MackStrength – 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