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

Sep 16th, 2014

Category: CrossFit

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.  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

DISCUSSION 23 Comments

  1. Taylor Aldredge 09/17/2014 at 6:19 pm

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

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

  2. Trevor Crean 09/17/2014 at 1:16 pm

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

  3. Brad 09/17/2014 at 1:55 am

    205 c&j
    6:17 mile

  4. Leann 09/17/2014 at 1:10 am

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

  5. jason barrow 09/17/2014 at 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.

  6. JBo 09/16/2014 at 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!)

  7. Brendan D 09/16/2014 at 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.

  8. KA 09/16/2014 at 8:07 pm

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

    Good crew today at noon!

  9. Sanchez 09/16/2014 at 7:01 pm

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

  10. Jule 09/16/2014 at 4:38 pm

    C&J: 185#
    Mile: 6:51

  11. melstec 09/16/2014 at 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

  12. Brian M. Maser 09/16/2014 at 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.

  13. Frawls 09/16/2014 at 12:36 pm

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

  14. Marc Piccuirro 09/16/2014 at 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

  15. Duff 09/16/2014 at 10:31 am

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

  16. Marc Piccuirro 09/16/2014 at 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