Paleo Benchmarks: “1 RM Clean & Jerk” – “1 Mile Run”
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. 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
C&J – 190lb (PR)
Mile Run – 6:52
Still need to focus on knee mobility for these two to improve.
C+J 145#
Mile – 6:04 – 3 second PR.
205 c&j
6:17 mile
105 c & j . 7:19 mile – in my flashy moon shoes !
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.
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!)
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.
C + J: 155# PR!
Mile: 6:19. Not a PR, but close!
Good crew today at noon!
C&J: 280 – 5# PR
Mile: Blazing speed 10:09
280# push press. Beast.
C&J: 185#
Mile: 6:51
C&J: 145# – 5# PR after a recent 15# PR that took eons to get, woo!
Mile: 7:37 – 7 second PR
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.
205# – 10#PR. 6:09. Way to push the pace, Duff. What’s a couple elbows between friends?
250 is a 5lb PR
5:51 is a 7 sec PR
Cashout done:
35lb plate for extensions
20/25/35 on the dips
215# 6:10 mile. Rubbin’s racin’ Frawls
Prefontaine v. Viren. Cole Trickle v. Rowdy Burns.
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
Marc! This is amazing! Great idea, she is beautiful.
Neat to see, Marc.
That’s freaking adorable.
Absolutely precious!!
So cute !!!!