This is the last week to sign up for the Challenges-Monday and Seminar - Saturday!! Sign up below to participate!!
Paleo Challenge
We will be checking body fat % using the zone prescription this week - see your coach.
Male:
Weight, height, waist, wrist and activity level
Female:
Weight, height, abdomen, hips and activity level
WOD:
"The Baseline"
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Our quarterly "Baseline" WOD is upon us!! Let's hit some PR's!!
(Last completed on 8/13/2010 )
CA$H OUT:
3min/AMRAP
Double Unders
Body Fat Testing!
PALEO SEMINAR
BOTH "PR/PALEO CHALLENGE"
ONLY THE "PR CHALLENGE"
ONLY THE "PALEO CHALLENGE"
Posts
32 comments:
This was my first time for "The Baseline" - 4:45. I walked away wondering if that was a good time and Nick replied "it could have been better." I should have expected that response, because it is true! When will I learn? Thanks for the push Nick.
Happy New Year everyone.
Can't make the paleo seminar because it's my son's birthday. You guys will be posting a video recording of the presentation right? Thought so. Thanks!
WOD: 5:37rx, last baseline 5:46 rx. Happy I beat my time! Great job everyone:)
WOD: 4:10 (row 1:38.8) ... 10 sec PR with room to make up even more time on those damn squats !!!
Cash Out: 103 DU's
Great work everyone this morning ... lots and lots of PR's !!!
May 2010: low bar for push-ups, green band for pull-ups, 9:02
Jan 2011: Rx push-ups, Rx pull-ups, 6:04. Feels great to make improvement but I know I can do better!
Cash out: 29 double unders (compared to 0 singles back in May!)
4:34 pr by 43 seconds.
57 du's....getting there...getting strings of 5...still a fight though!
Great job EHT lunch crew!
4:39...19 sec slooowwerr! Blaming the holidays! Time to get it back in gear!
Ca$h out: 98 DUs
Diggs, nice row! :)
Started Crossfit on 7-19-10 with a time of 6:26 and 6:20 on 8-16-10. Got 4:58 today shaving a 1:22 off my previous time. I left time on the table though as I wasn't feeling the row today with 1:50 pace. Happy with the improvement though. Shooting for 4:30 next time.
4/26/2010- 8:07 Green Band
9/2010- 7:20 RX
Today 1/3/2011- 5:35 RX
"Failure will never overtake me if my determination to succeed is strong enough."
-Og Mandino
Thanks Slick !!!
5/12, 6:39 w/bench pu's, red + single
8/13, 7:58 w/bench + red band, 12 du's
today: 7:27, single band, 32 du's...... great job 930 WTown!
First time hitting "The Baseline". Had to squeeze it in @ my work gym.
WOD: 4:07 Rx'ed
(1:40.1 on the row --- I know I could've gone harder)
CA$H Out: 80 DU's... these are part of my 2011 resolution.
I plan to throw up another post later that details a bit more my 2011 goals.
Doing baseline with a cold sucks...
Rx'd: 4:31, 7 sec longer than last time.
Rowing without being able to breath through your nose is a challenge in its self. haha.
Double unders: 113
Great job everyone on their pr's.
6:32 on a blue.
missed my time by about 1:30, i blame the holidays plus the nasty stomach virus i had last week. ughhh.
PR for the WOD- 5:51 with a red band.
PR for the WOD-5:41 with single purple band.
Last baseline was 6:19 w/ red on August 13.
Hope everyone can make it out for the madness that will be going down @ Taylor's on Saturday...Theresa told me to say it hahaha ; )
Hahaha Amanda!!!! I'm gonna make you in charge for reminding everybody!!
4:45 Red band
Last baseline was 7:25 (blue band) when we signed up in late October.
Happy with my improvment! :)
Last baseline - 5:15 or 5:16. Something like that
Today - 4:46
Happy with the improvement. Still have plenty of room to do better on the row and push ups.
DUs - 135
Nice work today 5:30!! See you guys tomorrow!
Not exactly sure of my previous time but I feel like it was 10 minutes (push-ups on a bench, pull-ups with green band). That being said, my time tonight was 6:05 with RX push-ups and pull-ups (my personal weakness) with purple/blue band. Yay! Thanks Lauren for the great coaching :)
I started first week of Sept
8:17 bench pu, green and single for pullups.
Today:
5:42 single.
Amazed. Pullups and pushups were the inhibiting factor. My row could have been alot harder (1:53, but was still solid.
And...at least 1 legit pullup today with no band.
Awesome job 5:30! Hannah, your pullups are sick! Jax, good job with the row! Awesome pullups as usual. Tony...no words..
Baseline: 4:10, 11 seconds slower than my previous time.
Cashout- 120
Our 5:30 class was awesome tonight! I really wasn't feeling this work out at first but got more pumped with everyone's encouragement.
It's really cool to see how much I have improved in the past 5 months. I had multiple PRs today. First time I did 10 pull ups in a row. First time I did 55 DUs in 3 mins and definitely best time for the base line. I thought I was in shape then, when I got 7:15 with a red band. Today did 4:36 Rx. Feels good! I still have some work to do with rowing, though. Already excited for the next time we do this!
Glad we stuck around for the next class too, that was fun! Nice job everyone!! :)
Rx'd 3:48. 1 second slower, pretty pissed cuz I didn't do well on the row and 300m in was pissed I screwed it up lol hopefully better next time
Did some lifts beforehand, so skipped the cash out. Awesome packed house tonight at 530! Nice job everyone!
I agree with you K-Pop, this is tough with a cold, I still don't feel the same after doing this wod tonight, can't stop coughing and a bit dizzy...
WOD: 4:02 RXd, 32 sec pr, only broke up the squats...
thanks everyone for all the encouragement, awesome time at 630
Happy Birthday Dan
Did my 1st baseline on Aug 27th: 9:11(push ups with the bench, green and blue bands for pull ups)
Today: 6:42 pull ups with red band.
I was happy with my improvement (with pull ups especially), but to be honest i was a little bummed I couldn't make it in under 6...not even close to. my row was slow...need to work on pacing myself on that. an improvement overall, so I'll take it.
cash out: 49 which is huge for me. happy with this improvement and even happier that i was able to string together 3-4 a bunch of times unbroken!
Great work tonight 5:30 & 6:30 great energy and Great PR's.
Awesome job tonight tony and Steve.
BaseLine Rx'd
4:22, 7 seconds slower than last time
row 1:32pace
squats slowed me up this time, def room to improve, one of my many goals for 2011 , under 4 min baseline.
Du 54, another goal is to work on my Du.
Happy Birthday Dan!
My bad....I had 47 DUs...not 49. I will obviously blame that on auto correct. :)
Oh and...
42 double unders. bleh.
Loved our after class dance party too, nice music selection Justin.
4:04, 7 sec faster then last time (last Feb), really looking forward to being in the 3's next time
Completed 5/22/14 @ home.
4:50 Rx. 1:46 row, broke push ups at 15-5, rest unbroken.
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