Paleo Benchmark WODs #1 + #2

Apr 21st, 2015

Category: CrossFit

Paleo Benchmark WODs #1 + #2

Paleo Baseline Measurements: Tonight during evening classes

george row
Saturday, April; 25th: Bring a Friend Day 9:30am & 10:30am

Do you have a friend, significant other, or family member that keeps hearing you blab about CrossFit all the time? Now is your chance to show them what it is all about! Bring them to our next Bring a Friend Day workout on Saturday, April 25th. You’ll partner with your buddy for a the workout and work with them, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just show up a few minutes early to fill out a waiver.

normatec_product

Hey Gang, we went ahead and bought a recovery suit for the gym.  We are going to roll out its use to Unlimited members at no extra charge.  If demand is overwhelming, we may decide to charge a small fee to unlimited members for use of the system and even put together a sign up sheet.   The first session for 2x & 3x members is free and each subsequent use, as wall as any guests of the box will require a $15 payment for a 30 minutes session.

We are going to limit all sessions to 30 minutes initially .  We ask that if you put your sweaty stinky bodies in the suit, please wipe the suit down with the spray bottles and paper towels afterward.  Please enjoy, do not destroy.

How to Use

Place the intended part of the suit on (legs, arms or hips – only one can be used at a time).  Zip them up all the way and insert the air compressors as the arrows indicate.  Power up the Normatec by hitting the white button and then hit the blue botton to start the compression cycle.  The suit first calibrates to the user’s body by providing an initial filling of air.  After the initial calibration, the cycle will begin.  Hit the up and down arrows for more or less compression.  Hit the turbo button during the cycle where you need the most work and the system will spend more quality time in that area then and will remember that area for each subsequent cycle that you keep the suit on for.  The cycle will continue to repeat after it commences until you power the system down. To power the system down, hit the blue standby button and then hit the white button,  unplug the air compressors, clean the suit and place it back in the bag.

If you have any other questions, consult your coaches.
WOD 1 (10 Minute Cap)
Grace @75% BW
30 Clean and Jerks

Level 2 (65% BW)
Level 1 (50%BW)

Rest as Needed

WOD 2
1000m Row

Ca$hout
30-20-10
Hollow Rocks
Sit-ups

Conditioning Class: WOD
5 Rounds
20 Calories on Airdyne
400m Sprint
Rest 2 minutes

Conditioning Class: Core
1 minute forearm plank hold
20 Jane Fonda/side
1 minute forearm plank hold
20 side plank raises/side
1 minute forearm plank hold

DISCUSSION 18 Comments

  1. Diana O'Neil 04/22/2015 at 7:40 pm

    Grace 4:11 at #115 (35 seconds faster then my rx grace last year)
    1K row: 3:43.8

  2. Ryan Gould 04/22/2015 at 1:57 am

    Grace: 6:08 Rx @ 130#
    (Grace-4/10/14: 5:23 @ 115#)…looking forward to smashing this at 130# in 6 weeks!
    1000m Row: 3:37.4 (1:48.9 pace)…felt good here, can improve

  3. Joel 04/22/2015 at 1:42 am

    Grace: 4:01 @ 100#
    Row: 4:24.4 I have come way closer to breaking 4 minutes – next time.

  4. Trevor Crean 04/22/2015 at 1:16 am

    Grace: 3:03 @ 115#
    Row: 3:40.8

  5. jason barrow 04/22/2015 at 12:51 am

    WOD: 4:51 Rx @ 140#
    Row: 3:32.3

  6. Cash Lady 04/22/2015 at 12:22 am

    WOD: 3:33 95# (Grace PR!!)
    Row: 4:12

  7. Kelly 04/22/2015 at 12:08 am

    4:11 Row. Ugh.
    3:17 Grace @ 85#

  8. Lawrence Jerjuan 04/21/2015 at 9:50 pm

    Grace 6:15 @ 115#
    1k 3:56.6

  9. KB 04/21/2015 at 5:58 pm

    Not a fan of any kind of weight lifting so goal was to just get in the door lift more then my usual 55 lbs and do my best- 65lbs in 2:42
    I’ll go ahead and blame Andrea ( 2 heavy on db thrusters and 2 much rowing yesterday) 4 only getting through half of the row due to
    severe hamstring pain

  10. Petra 04/21/2015 at 5:18 pm

    Grace: 3:47 @95#
    Row: 4:02

  11. Eddy 04/21/2015 at 4:36 pm

    Grace: 5:16 @137
    1K Row: 3:30.0

  12. Jason 04/21/2015 at 4:31 pm

    Grace: 5:00 @135#
    1K: 3:33.6

  13. Brian M. Maser 04/21/2015 at 1:12 pm

    Grace: 4:36 @ 165#
    1K: 3:14.2

  14. Frawls 04/21/2015 at 1:12 pm

    WOD: 2:55 Rx @ 125#
    Row: 3:39

  15. Crowley 04/21/2015 at 12:35 pm

    grace: 2:16 @135#
    1k row: 3:28.7

  16. Rob Hassell 04/21/2015 at 10:51 am

    5:41 at 165
    3:13 on the row