- PR Challenge WOD -
For time:
2 Rds of:
10 Thrusters 95/65lbs
15 Pull Ups
then:
50 Double Unders
then:
2 Rds of:
10 Snatch 95/65lbs
15 Burpees
then:
30 T2B
then:
2 Rds of:
10 Power Clean 95/65lbs
15 Ring Dips
Post time and thoughts to comments.
This is your Preliminary PR Challenge WOD and we'll be using this time along with your modifications (if there are any) to measure your fitness on 3/12/11 at our Williamstown Box for the FINALS! Do Great!!
Athletes participating in the PR/Paleo Challenges:
Red - both
Green - Paleo
Blue - PR
Dan Czeck
Green - Paleo
Blue - PR
Dan Czeck
JP Rinylo
Bambi Short
Chris Derrickson
Alberto Torres
Wayne Clements
Mary Butterhof
Steve Moscola
Keily Velazuez
Keily Velazuez
Paul Cleary
Brandon Gilmore
Stephanie Mazzoni
Fran Short
Fran Short
Sonny Rosa
Priya Wagle
Chris DiGiuseppe
Chris DiGiuseppe
Stephanie Pecora
Jeff Butterhof
Doug Scholder
Rich Giovinazzi
Aurea Boisvert
Paul DeMarco
Steve Pecora
Jen Derrickson
Dennis Sims
Lisa Gazzara
Patty Papania
Justin Odell
Laurie Denton
Kelli Gramlich
Patrick McDevitt
Eric Matlock
Bob Kelly
MaryAnn Kelly
Steve Cocchi
Nikki Odell
Theresa Travers
Jackie Votta
Tony Merendino
Kyle McGrath
Kevin Musiakiewicz
Maria Trethaway
Brian Rosenberg
Kevin Musiakiewicz
Maria Trethaway
Brian Rosenberg
John Clidy
Andrea Clidy
Amanda Leonetti
Posts
41 comments:
I just want to wish all of you who are doing the challenges Good Luck, I know you will go all out and achieve your goals. Remember we are here to help, if you need anything let us know. Have fun with it and let's get it done!!!
Good Luck everyone with your respective challenges. Crush it!
Mark, Stacey & Nick, I signed Nikki up for the PR Challenge too, but she is not listed.
Please add my name for PR challenge. Thanks.
Happy First Paleo Challenge Day everyone! Feel free to post meal and snack suggestions/recipes. I am going to need lots of ideas in the coming weeks.
Good luck to all-it's going to be great!
Holy Sh*t. Let's START the WOD with 2/3 of a Fran.
I gotta go check my underwear...
Looks like I picked the wrong week to quit doing thrusters.
Good luck everyone - KILL IT!!
anyone else having problems typing in meals on the graph?
I'm gonna be out of fish oil in two days (10 pills a day).
Please post your fish oil of choice (pills please, I can't do the liquid form).
I currently use GNC brand triple strength. I like it because it is "burp-free", and actually is burp-free. I tried some other "burp-free" brands, and they weren't :) Buy one get one is $60 for 240, which lasts 24 days so it costs $2.50 per day. I guess it isn't too bad.
Thanks
Sorry to gum up the board, last post. Anyone use Nordic Naturals Ultimate Omega fish oil? I read a lot of good reviews, and the price is comparable to the GNC stuff per day.
Plus, I only have to take 8 pills per day as opposed to 10.
http://www.youtube.com/watch?v=rgH_ZoMOht8&feature=rec-LGOUT-exp_stronger_r2-2r-5-HM
Copy this into the url... classic Crossfit video!
Justin and I use the liquid form from Vital Choice. Its wild Alaskan Salmon. They do sell both liquid and pills. Some of the pills have lemon added. I never have fish burp with the liquid. We down it with a shot of grapefruit juice. Its tolerable . Check it out: http://www.vitalchoice.com/shop/pc/viewCategories.asp?pageStyle=h&idCategory=239
I could not type in spreadsheet either! Off to a good start though. Scrambled eggs with a dash of almond milk made them light and fluffy. Coffee and hand full of almonds. Good luck everyone. Work out at 6:30am leaves plenty of room for improvement 24:59. Feel better Justin!
WOD: Rx'd everything but Ring dips(purple band)....19:10.
Great job everyone! Good luck to everyone doing the challenge:)
PR WOD - 20:06 Rx'd ... slow as hell after the Burpees ... felt "Pukie" getting closer and closer.
Kill it today everyone !!!
best bang for your buck is the costco kirkland brand...sams club might be close and both are enteric coated. but i havn't compared the two yet.
WOD 26:59, Rx except purple on ring dips, last one done @noon. may have been the hardest one i've ever done.
Wishing everybody ease in eating and great PRs in the challenges!
Great job Steve, Rob & Kyle! Justin, thanks for hanging in there for us. Feel better!
WOD: 17:55 RX'd
Loved this WOD! 1st WOD back after a bout with the flu last week. So glad to get in today!
24:21 Purple Band on Ring Dips.
No more comments about this WOD...
"The great mistake is to anticipate the outcome of the engagement;you ought not to be thinking of whether it ends in victory or defeat. Let nature take its course, and your tools will strike at the right moment."
-Bruce Lee
Great job this morning everyone.
I used a red band for pull ups and thinking I may have been able to use a purple.. I think Im doing better with the kip! I also used a purple band for ring dips and did singles (250) for double unders.. I feel like thats a lot of scaling! Im going to work real hard on the double unders the next couple months. Just ordered a new rope!
My time - 20 : 05
STEVE
RX 17:30 (show off) haha must be the
low body fat ; )
If anyone was curious as to how me and brett got such massive calves, this video is the secret to the power
http://www.youtube.com/watch?v=YWoNIrMYJc8&feature=player_embedded#!
Hey Chris, I felt Pukie knocking at my door too! I am not sure if it was that or trying to get home in time for my wife to get to work, but anyway, 21:41 with 250 singles since my DU are a work in progress.
I must say I laughed at the "Holy Sh*t. Let's START the WOD with 2/3 of a Fran." comment since I thought the same thing at 0600 when I checked the website.
Thanks for the push this morning Nick.
Paleo question...it was my understanding that we are not to have any sugar including natural sweeteners (stevia, honey, agave nectar, etc.). Am I correct??
Laurie - The natural sweeteners are 'sugar' and shouldn't be consumed. For our Paleo Challenge you may use them in minute amounts.
nice one today, great crew at 930, had do 75lbs, single band pullups, red band ring dips, think i ended at 26: and something.
Less than stellar start with the food, skipped breakfast, had lunch at 2:45 chicken, 1/2 an apple & 10 almonds, plus i think i have a lack of caffeine headache, i skipped that this morning as well.
Good Luck everyone, i think i can, i think i can.....
Dan, try this instead of your "Meat-zza" if you feel like making a crust :)
http://gregcarver.com/blog/2009/ways-to-make-no-grain-paleo-pizza/
Clearly I have LOTS of room for improvement!
WOD: 19:26 scaled as follows:
Thrusters: rx'd
Pull Up: (UGLY!) Started w/ Red Band. Nick yelled to use my kip. I can't kip...he said I bit of more than I could chew and handed me a Blue band for the last 5!
Dbl Under: None - 250 singles
This is where I unknowingly decided to get creative.
Cleans (not snatch!) rx'd
Burpees
(Jackie kindly pointed out my oversight...thanks Jackie!)
Snatch: rx'd
Burpees
T2B: Not even close! T2 somewhere?
Snatch: rx'd
Ring Dip: purple band
Clean: rx'd
Ring Dip: purple band
Okay, I'm going for "Most Improved Award" since I have so much to improve on! :)
Still shaking from the Challenge wod as I type this.
WOD- Rx'd weight with 65lbs and I'm beyond proud of myself that I did pull ups without a band for the first time ever. I did knees 2 chest (lame I know) and used a blue band for ring dips. Time= 20:48.
Great inspiring crew @ 5:30. Thanks for the push and support!
Felt really good after thrusters and pu's...rxd both
du's were another story...horrendous! Could not string more than 3 together and breathing got out of control. Really slowed me down. Also could have gone t&g a few more on snatch. Burpees ... Too slow, mental. T2b and cleans were good...respectable for speed. Ring dips were only thing not rx'd...used purple....maybe won't need it in 60 days.
Time was 23:04.....have tons of room to improve....du's killed me! Pretty sure could have broken 20 if not for them.
Can't wait for wod in wootown...will be fun!
Oh man what a WOD!!
20:55 single for pullups, red for ring dips. All weight RX'd. T2B was mostly K2E with it degrading into just attmpting to pull my knees up for the last 8.
My goal in 2 months is to RX everything except maybe ring dips.
Paul, thanks for the almond milk tip! it's not half and half but it's a start!
First day DAIRY FREE!! Oh cheese, I miss you already!
Sick WOD, lots of variables! It’s always interesting to see how certain exercises feel in combination with others. Was a little surprised that there was no 1 rep max overhead, but I guess I am still having nightmares from the last challenge!
WOD Rx’d 12:05, I used Doug as my pace car but couldn’t pass him….Great job kid! I can shave some time off mainly by improving DU. I was pleased with the improvement in my snatch, much better since the last challenge.
Great being at the box today with everyone getting our base times. Definately an added energy in the air! Can't wait to see how much everyone improves!
Justin, you are a beast, well done! You string those doubles together and you got me big time! Thanks for the push!
Wod Rx'd- 11:10
So it turns out with a little direction I am a bad ass at cooking!
Tonight I made "Ropa Vieja" from the greatest site in the world...yes Health Bent. It was delicious!
Paul, I'm gonna make that mayo asap so I can use it in the smoked salmon deviled eggs. I'll let you know how it turns out.
Spread sheet works good my way. Thanks for putting that together, it's amazing!
WOD:
15:36 RX'd. I left some room on there. Have to work on ring dips and TTB. That said, one really tough WOD.
Thanks Doug, I am planning on making chicken salad using it later this week, I was going to use Avocado oil.
Making Almond Flax sweet bread tonight, tossed in a quarter cup of applesauce, some cinnamon, vanilla, and just a drizzle of honey. We'll see how that comes out, I got a little crazy with the original recipe :)
Not sure when I am gonna get tired of cooking, but I am really digging it right now.
Coaches:
What a great and Challenging PR Challenge WOD you put together.
A lot of great energy and excitement in the box today,
Doug, Justin & Kevin amazing times, hopefully I can get close to your time in 60 days.
RX'd 17:26 Felt great on all the lifts and pull ups. T2B and burpees' slowed me down.
The Du are what they are, if I can get better at them I know I can shave off more time
Hope everyone did well on there first day of 100% Paleo.
Kelli did the Amond Milk in the Coffee too and was actually OK.
Also made a pork loin in the crock pot, recipe from Paleo solution book and was actually good.
Good luck everyone I believe we are all off to a great start
very humbling experience today at otg for this girl.
wod rx'd 22:21. ring dips destroyed me. eeeesh. thanks for the push jax, & feel better asap!
Well we all gotta start working somewhere.
GREAT JOB today everyone.
I am sooo bummed that I couldn't do this today, but I will be completing this wod at the end of the week when my little injury heels.
It was great watching the 4:30 and 5:30 crews though! You were all awesome, and I can't wait to see everyone's improvement at the end of the challenge!
Nick, thanks for putting up with me today, and I really appreciate the phone call to check up on me. Definitely needed that :)
See you guys in a few days...
13:15 Rx'd. First time doing snatches with 95 lbs in a WOD so I'm pretty stoked about that. And thanks Nick for the oh so subtle push not to scale.
Great energy tonight. Doug and Justin -- awesome performance.
awesome energy today eht!!
brutal workout. felt like i was going to throw up from when i finished up the first set of burpees til i finished T2B.
24:02 rx'd the weight for the lifts. k2e, red band for pull ups. red and single for ring dips...should have just done red. DU's (and burpees) killed me. every time I feel like i'm making progress and able to string some together i lose it for a wod. tons of room to improve across the board. thanks everyone for cheering me on...kelli you got me through it for sure.
day 1 of paleo was a success. still a little confused with figuring out how to break up my blocks and make sure i'm eating the right amounts. going to look into the burp free fish oil...that's a must after today.
I'm not going to name any names... because honestly, I am stunned by all of the times I am seeing posted here. WELL DONE EVERYONE!!! This WOD is a beast... it really pushes the will to continue on.
RX'd - 15:13, I def have room to improve. I'm going to say ring-dips and DU's are where I could clean up 5 mins and possibly take this sub 10 in 60 days.
awesome workout tonight, wasn't really feeling 100% today but it had to be done today...
WOD: 19:21 RXd, T2B and ring dips took probably close to 10 minutes of that time. I'm gonna slaughter this time in March
Kevin, awesome job on those snatches, taking down your demons 1 at a time...stoked for you
1 day 59 to go Paleo!
26:03 Rxed lifts, (S) band on (R) Dips... Can I say I'm so stoked to be doing pull-ups without a Band.. My first completion-was Baseline 3 months 21 days in....
Kip Kip Kip...
Good Luck Everyone!!
John n I are in on the PR Challenge.... THANKS!!!!!
Post a Comment