Paleo Benchmarks: “1 RM Clean & Jerk” – “1 Mile Run”

Mary
Mary

Just a reminder, we’ll be taking baseline measurements for the Paleo Challenge this morning from 6:30-8:30 and from 5-7 pm tonight at the desk in Southie Green. Make sure to stop by! If you can’t make it today we will also be taking measurements on Thursday evening and Friday morning. ย Also, be sure that you join the CrossFit Southie Paleo Challenge Facebook group! It’s a great way to stay up to date on all important info and an even better way to stay connected with other participants. Ask questions, share recipes, etc. Click HERE to join!

Paleo Benchmark#2
Work up to a 1 RM
Clean and Jerk

Rest as Needed

Paleo Benchmark #3
1 Mile Run for Time

Conditioning Class: WOD
6 Rounds:
1 min rowing (max cal)
1 minute burpees
1 minute double unders
Rest 1 minute

Conditioning Class: Core
3 rounds
:30 on, :15 off
– Plank Ups
– V-ups
– Bicycle Abs
– Hollow Hold

23 Comments

  • Taylor Aldredge

    09/17/2014 @ 6:19 pm

    C&J – 190lb (PR)
    Mile Run – 6:52

    Still need to focus on knee mobility for these two to improve.

  • Trevor Crean

    09/17/2014 @ 1:16 pm

    C+J 145#
    Mile – 6:04 – 3 second PR.

  • Brad

    09/17/2014 @ 1:55 am

    205 c&j
    6:17 mile

  • Leann

    09/17/2014 @ 1:10 am

    105 c & j . 7:19 mile – in my flashy moon shoes !

  • jason barrow

    09/17/2014 @ 1:00 am

    C&J: 225# (Not a PR but back to where I was a year ago)

    1 Mile:
    9/8/12 – 5:51 (Track)
    9/14/13 – 6:23 (Gym)
    9/16/14 – 6:14 (Gym)

    A miscommunication caused Victor to run the mile with the 6PM class as a warmup for the 7PM class (2nd place finish), and then run it again with the 7PM, with a 225# C&J in the middle.

  • JBo

    09/16/2014 @ 10:30 pm

    Had to improvise due to the foot fracture. Went for sets of 5 on front squat and then 2K row instead of the mile run.
    Front squat: 175×5 (30lbs shy of PR but felt good to test the waters and be back on the platform!)
    2K row: 8:02 (which is a 33 second PR. Totally psyched! Thanks to Chuck for getting me going faster with 700m left. I was gonna wait until maybe the 250m mark!)

  • Brendan D

    09/16/2014 @ 10:02 pm

    225 C&J. I was painfully close to locking out 235, but the Oly Gods did not favor me today.

    I brought up the 4pm caboose with 7:18 on the mile, but it was a PR for me.

  • KA

    09/16/2014 @ 8:07 pm

    C + J: 155# PR!
    Mile: 6:19. Not a PR, but close!

    Good crew today at noon!

  • Sanchez

    09/16/2014 @ 7:01 pm

    C&J: 280 – 5# PR
    Mile: Blazing speed 10:09

    • Brian M. Maser

      09/16/2014 @ 7:09 pm

      280# push press. Beast.

  • Jule

    09/16/2014 @ 4:38 pm

    C&J: 185#
    Mile: 6:51

  • melstec

    09/16/2014 @ 1:14 pm

    C&J: 145# – 5# PR after a recent 15# PR that took eons to get, woo!
    Mile: 7:37 – 7 second PR

  • Brian M. Maser

    09/16/2014 @ 12:50 pm

    Hit 225# on the clean and jerk. PR (15#) City, baby! 6:22 on the mile. It was fun to watch Frawls and Duff’s embrace after they legged out that last 1/4 mile.

  • Frawls

    09/16/2014 @ 12:36 pm

    205# – 10#PR. 6:09. Way to push the pace, Duff. What’s a couple elbows between friends?

  • Marc Piccuirro

    09/16/2014 @ 11:49 am

    250 is a 5lb PR
    5:51 is a 7 sec PR

    Cashout done:
    35lb plate for extensions
    20/25/35 on the dips

  • Duff

    09/16/2014 @ 10:31 am

    215# 6:10 mile. Rubbin’s racin’ Frawls

    • Frawls

      09/16/2014 @ 12:34 pm

      Prefontaine v. Viren. Cole Trickle v. Rowdy Burns.

  • Marc Piccuirro

    09/16/2014 @ 12:05 am

    Because I’m a corny ass dad, I’ve got to share this. Here’s one second from each day of my daughter’s first year: https://www.youtube.com/watch?v=qAVbq7qkqyY

    • Andrea

      09/16/2014 @ 2:03 am

      Marc! This is amazing! Great idea, she is beautiful.

    • Brian M. Maser

      09/16/2014 @ 12:55 pm

      Neat to see, Marc.

    • Kelly

      09/16/2014 @ 1:13 pm

      That’s freaking adorable.

    • melstec

      09/16/2014 @ 8:19 pm

      Absolutely precious!!

    • Leann

      09/17/2014 @ 1:09 am

      So cute !!!!

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