Every Minute for 20 Minutes (70-80% of 1RM Snatch)
1 Power Snatch
2 Power Clean and Jerks
This time last year… Gina wrote on Selling Yourself Short?
Paleo Finale
-Bryce Wood
The end is near, but if you attended any of the paleo pre-meetings, hopefully you understand that this way of eating is meant to be a lifestyle. I’ve heard and seen a lot of people who have had great results on the challenge. Although this was a three week challenge, hopefully you’ve all seen good enough results that you’re not dying to dive into a pool of cupcakes, cookies, and ice cream. The health and physical benefits of eating this way should be worth making some daily sacrifices.
So, regardless of how much success you felt you had during the challenge, get your after pictures taken. You owe it to your partner. I’ll be around all day on Tuesday for you to get them taken. If that doesn’t work for you, grab a coach, preferably before Tuesday to get your afters taken. If we have to hunt you down for your after pictures, you odds of winning go down as well.
Co-Ed Throwdown
This is not part of the challenge. If you missed out on the challenge, and would like to be involved, we’ll be running multiple workouts on Saturday 6/23 from 9:30 until 12:30. If you are interested in participating with your paleo teammate, or if you missed out on the challenge and want to team up with someone else at the box, please shoot me an email, bryce@crossfitchicago.com, to make sure we know you’re entering. Workouts will be announced later next week.
Today will be the last day to pre-order any of the “Suns Out, Guns Out” tanks! There will be a very limited supply and as we did with the hoodies there will be no reorder. So email Jonny if you want in on the limited tanks.
WTF is up with that picture? It’s like someone captured a picture of my dreams and posted it on the blog! (when I’m on acid, that is)
i blew it. matt brings home a large, thin crust pizza and 1/2 gal of MCC … “you don’t mind, do you, honey?”
… i resisted the pizza but ate most of the ice cream… i’m gonna be sick…
… even josh cracked!
… my husband be the devil with blue-eyes!
If anyone wants to join me as a non-paleo preferably strength program partner for this WOD, let me know -matthew.killion AT gmail dot COM
1pm deadline for the tanks. As Rudy mentioned, when they’re gone…they’re gone.
@Bryce – Does “all day” Tuesday start at 5:30am?
Ha! Nice pic Bryce!!
I know a lot of y’all are doing the paleo challenge but nevertheless wanted to extend the invite to come out to Sheffields tonight (6:30-??). Just getting a couple folks together for my little going away shin dig- all are welcome!!
Plus clear alcohol is still paleo right?! Drinks or not…it be nice to see y’all one last time before I’m off to Texas permanently :)
@ Beery, yes all day.
Also, since multiple people have already asked, you can’t get your before pictures taken this weekend or before just so you can cheat all weekend. Tuesday is the last day. Unless youre out of town on tuesday, that is when you ned to get them taken.
I too would like to know what drug induced that fever dream of a picture.
T, I know the feeling I cheated last night too (I had 5 cherries).
Good luck to everyone in the final 5 days of this.
10.5
A1 Press 1 x 2 – 95#
A2 Bent Over Row 1 x 2
B1 Press 1 x 2 100#
B2 Bent Over Row 1 x 5
C1 Press 3 x 5 105# AMRAP = 10
C2 Bent Over Row 3 x 5; AMRAP = 11
D1 Incline DB Bench Press 4 x 8 40#
D2 Weighted Chin Over Bar Hold – had a really hard time with this. Tried 25# then 15#.
Conditioning
25-20-15-10-5 reps of:
Push-ups
Kipping Pull-ups
7:03 – arms were cashed; pull-ups were broken into tiny little pieces.
Happy week 10 is done and looking forward to two days off.
Its a real shame TimS can’t take his after picture early. I’ll be sure to email updates to his paleo partner if he decides to cheat Saturday night.
Strength 4.4
A1 DL 3×5 @ 235
B1 Jerk 8×1 @ 125
WOD
5 Rounds
8 RDL @125
1 HPC
4 Front Squats
50 DUs
9:22
C1 Bulg. Split Squat 3×4 @100
C2 Kneeling Jump 3×2
C3 Back Extensions 3×15 Grey Band
Deload Week, Strength 4.4
A1 – DL 3×5 @ #205
B2 – Jerk 1×1 @ #205, 5×1 @ #225
Conditioning, 5 rounds @ #115
8 RDL
1 HPC
4 FS
50 DU
Time: 7:02
First three rounds all under a minute, then just gave up on the pace on the last two. Should have done this one with TimS.
C1 BSS 3×6 @ #75
C2 Kneeling Jump 3×3
C3 Banded Back Ext. 3×10 @ Grey
Post: Pondered TimS’ predicament for the Paleo challenge and potential conflicts with my Saturday afternoon.
Pretty cool event if anyone wants to do yoga on wrigley field:
https://www.facebook.com/events/434298839927621/
Active Rest Day
A1: Hip Thrusts (floor) *200
B1: 4 by 30 band pull aparts (re-training myself to keep those shoulders down)
Conditioning: 5 rd- 10 MB slams, 20 MB twists, 400 m run
Post: Ab Work (alt plank holds)
Hip thrusters?! Matthew K, will you be thrusting at noon?
Every Minute for 20 Minutes (70-80% of 1RM Snatch)
1 Power Snatch
2 Power Clean and Jerks
115#
Still need to work on being faster and getting full extension. Wish I could work on this more often.
am:
7 mile bike
1/2 mile swim
7 mile bike
later am: hit depaul for accessory work
Sorry to disappoint Meg. I’m out in the suburbs all day today.
That picture cracks me up! My niece loves My Little Pony and I’d love to see her face (with a startled look) if I showed her this pic..lol!
1 power snatch
2 power clean w/split jerks
55#x5-60#x5-65#x7-70#x3
I guess I should’ve paid attention to the 70%-80% of 1RM snatch component of this since my 1RM = 80#. That’s probably why Bryce had to make me re-do my last snatch!
I’m definitely prolonging the after pic til Tuesday a.m.!!
strength 3.4
A1- 1×5 DL @ 185#
B1- 1×3 DL @ 225#
C1- 1×1 DL @ 260#
D1- AMRAP DL @ 278#–23 reps. Used straps. Felt like I was cheating.
E1- split jerk 6×2 @ 210# with :60 rest
F1-4×8 per leg Bulgarian squats @ 110# no rest
F2-4×20 gray band back extension. Rest :90.
Conditioning
2 touch and go power snatches on the minute for 10 minutes while doing single unders for the remaining part of the minute. Not sure if hammies were fried, form was bad or what, but I did first 2 rounds at 155# and struggled doing this touch n go, so did last 8 @ 145 with no problem. Probably should have done a few warm up snatches before I started.
1 round of grip mother with 25# DBS without putting down
10-8-6-4-2
Curls, press, judo swings, bent over row, shrugs.
I wanted to do a couple more rounds but had to run.
@BRYCE That picture is beyond hilarious!
This maybe evidence of Bryce’s secret my little pony fetish. But why does Bryce fit so creepingly perfect in this photo???
1 snatch
2 power clean and jerk
Started off with 63lbs x7 ended with 68lbs…
I was right in front of preggo (I believe meg)…I heart these badass women who keep up with crossfit and maintain their dedication. I think i would have delivered during a snatch…
I’m so over paleo…
Strength 10.4
Not sure if I did too much yesterday or what was going on but this was my worst day of the strength program by far. Forgot to post yesterday but 17:19 for the 10.3 workout and also rode my bike about 10 miles and played an hour of beach volleyball.
A1- DL 1×2 #260
A2- DL 1×2 #290
A3- DL 3×5 #310, 1xAMRAP #300=3.
B1- 6×2 Hang Power Clean (called for #200), did #135
B2- 6×4 Front squat
Conditioning
5 rounds:
5 Rdl
1 Hang power snatch
5 OHS
3 single leg box step ups per leg (“16)
30 Double unders
10:08
*AMRAP at #310
This was a lot of fun to do with Steph!
85# x 4
90# x 6
95# x 5
100# x 4
105# (fx1)
The clean and jerks felt great and the snatches started feeling good in the middle rounds. Failed my last set of 100# two times before I got it…. then tried 105# and just didn’t have the strength to lock it overhead. Got it after some rest then snatched 110# after one fail.
Post 1.5 mile run with 20# vest
Thanks Christina R, yup that was me. I wanted to go up a little weight when I saw you go up, but I know I shouldn’t! So stayed at 52# the whole cycle, rounds were all between 15-20 seconds.
#105. Tried to work on form. Got tired toward the end, so form suffered a bit. Should have been able to do several rounds at #115 and even a few at #125, but just wanted to focus on form. In a word, just need to add some “explosiveness” to these movements.
Week 10 Day 4 of I’m so fricking tired strength cycle
A1- DL 1×2 @ 315
A2- DL 1×2 @ 365
A3- DL 3×5 @ 385 1xAMRAP @ 385 for 9 reps
B1- 6×2 Hang Power Clean
165, 175, 185, 195, 195, 205
B2- 6×4 Front squat
165, 175, 185, 195, 195, 205
Conditioning
5 rounds @ 115
5 Rdl
1 Hang power snatch
5 OHS
3 single leg box step ups per leg (“16)
30 Double Unders
12:20
Bed time!
had fun with this one. 80#x2-85#x3-90#x15
was surprised how tired i got at the end. looking forward to the next 1rm snatch day…
Made this one up today at Adam’s suggestion, since I need some snatch practice. Happy to have Matsumoto doing it, too. 55# all the way thru, with Adam reminding me to be explosive and shrug on the snatch, and head up chest out on the clean. Good practice, and a good workout!
Every Minute for 21 Minutes! Thanks to Kelly we did an extra round.
1 Power Snatch
2 Power Clean and Jerks
Minutes 1-16 55#
Minutes 17-21 60#