“Run of Show” for Today’s Classes:
There will be a designated Warm Up on the board for all members.
During the Warm Up we will be taking Measurements and Before Pictures as we want all measurements done before the workouts today.
PALEO WOD #1 Strength
Max Push Ups (One Minute)
Max Sit Ups (One Minute)
{Both will be judged and scored by a Coach}
PALEO WOD #2
“Fran”
21-15-9
Pull Ups
Thrusters (95/65)
**NOTES** Whatever we used as our scale on April 14th for the Pre Challenge WOD Workouts we use today! Look at the picture!
[caption id="attachment_3080" align="aligncenter" width="640" caption="Know What You Need to Beat!!!"]
[/caption]
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Popular posts
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November 21, 2023
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November 21, 2023
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November 19, 2023
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November 14, 2023
UPCOMING EVENT: SAUNA SOCIAL RETURNS! 12.03.23
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November 13, 2023
YOGA POSE + FOCUS: 11.13 – 11.19
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November 12, 2023
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October 23, 2023
YOGA POSE + FOCUS: 10/23 – 10/29
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October 22, 2023
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October 15, 2023
YOGA POSE + FOCUS: 10.16 – 10.22
“A tree with strong roots, laughs at storms.” — Malay Proverb Weekly Focus: Muladhara (root chakra) To balance the flightiness of Vata, which we explored…
October 15, 2023
“For Time” with Myriad – Episode #4
Episode #4 – “TWO ACTIONS – Send to Someone You Want to Encourage” Imagine this scenario… You have a family member or a close friend…
October 10, 2023
YOGA POSE + FOCUS: 10.09 – 10.15
“In the midst of movement and chaos, keep stillness inside of you.” – Deepak Chopra Weekly Focus: Vata (ether + air) Vata comes from the…
October 5, 2023
“For Time” with Myriad – Episode #3
Episode #3 – “Jared in the Hot Seat” Last week we spent some time putting Coach Anna on the hot seat. Today, it’s Jared’s turn!…
October 2, 2023
YOGA POSE + FOCUS: 10.02 – 10.08
“A harvest of peace is produced from a seed of contentment.” — Proverb Weekly Focus: Santosha (contentment) Derived from the Sanskrit word “sam,” meaning completely or altogether, and “tosha” meaning contentment or acceptance. Translated…
September 30, 2023
“For Time” with Myriad
Episode #2 – “Anna is Ancient… in CrossFit Years.” Coach Anna Rode started CrossFit when she was 13 years old back in 2006 at HyperFit…
September 24, 2023
YOGA POSE + FOCUS: 09.25 – 10.01
“Abundance is not something we acquire. It is something we tune into.” –Wayne Dyer Weekly Focus: Abundance This Full Harvest Moon shines a light on…
September 18, 2023
UPCOMING EVENT: WINTER MENTAL WELLNESS: TIPS + TRICKS TO BEAT THE WINTER BLUES 11.07.24
** THIS CLASS HAS BEEN RESCHEDULED TO JANUARY 7TH, 2024. Looking for ways to prepare for the winter blues + learn tools to combat this…
September 17, 2023
YOGA POSE + FOCUS: 09.18 – 09.24
“The moment you become aware of a plants emanation of stillness + peace, that plant becomes your teacher.” — Eckhart Tolle Weekly Focus: Unfolding +…
September 17, 2023
UPCOMING EVENT: THE WITCHING HOUR 10.27.23
Join us for an evening of guided introspection through the use of yoga, card readings, astrology, plant magic + community. Myriad will be joined by…
September 13, 2023
UPCOMING EVENT: CAPITAL CUP 2023
Myriad Weightlifting will be hosting its second annual Capital Cup, a sanctioned meet, this coming November. Participation will be limited so sign up early to…
September 11, 2023
UPCOMING EVENT: INDIGENOUS PEOPLES’ DAY HOLIDAY SCHEDULE
In observance of the Federal Holiday, classes will be adjusted on Monday, October 9th. We will follow our usual Monday holiday schedule. Please plan ahead…
September 10, 2023
YOGA POSE + FOCUS: 09.11 – 09.17
“That fear of missing out on things makes you miss out on everything.” — Etty Hillesum Weekly Focus: Aparigraha (non-grasping / FOMO) Aparigraha is the…
September 5, 2023
UPCOMING EVENT: BREATHWORK FOR ATHLETES 10.21.23
We invite you to a transformative workshop, Breathwork for Athletes, where we delve into the power of conscious breathing to elevate athletic performance, accelerate recovery,…
September 3, 2023
YOGA POSE + FOCUS: 09.04 – 09.10
“In selfless service there is greater joy than to selfishly enjoy.” –Based on Bhagavad Gita 9.13 – 14 Weekly Focus: Seva (service) Seva is dedicated…
August 31, 2023
UPCOMING EVENT: AUTUMN YOGA NIDRA 10.08.23
Take time for yourself this Autumn to realign with yourself and invite rest to your body. Find your steady place of ease after the heat…
August 27, 2023
YOGA POSE + FOCUS: 08.28 – 09.03.23
“The only way to find your voice is to use it.” — Jen Mueller Weekly Focus: Vishuddha (Throat Chakra) Vishuddha means “pure” or “purification.” It…
August 24, 2023
UPCOMING EVENT: AERIAL BASICS 10.28 – 11.18.23
This popular series begins again on Saturday, October 28! Ready to take your yoga practice into the air, but a little nervous to jump right…
August 24, 2023
UPCOMING EVENT: RAMP UP TO CROSSFIT 10.24 – 11.16.23
CrossFit can seem intimidating, we get it! However, it doesn’t have to be. Join us for a 4-Week Beginner Foundations Series where you will be…
August 21, 2023
YOGA POSE + FOCUS: 08.21 – 08.27
“Let me not pray to be sheltered from dangers, but to be fearless in facing them.” -Rabindranath Tagore. Weekly Focus: Abhaya (fearlessness / boldness) A…
August 15, 2023
UPCOMING EVENT: BACK TO BASICS – A JOURNEY INTO THE FOUNDATIONS OF YOGA 01.14.24
Are you new to yoga + looking to establish a strong foundation for your practice? Or perhaps you’re an experienced practitioner seeking to refine your…
August 14, 2023
YOGA POSE + FOCUS: 08.14 – 08.20
“Devotion begins at home, inside your own awareness.” — Debbie Ford Weekly Focus: Bhakti (devotion) Once again the New Moon rolls around reminding us of…
August 7, 2023
YOGA POSE + FOCUS: 08.07-08.13
“Distractions ended. Thoughts began. Then thoughts stopped too, and the Universe entered.” –Misba, The High Auction Weekly Focus: Citta Vrtti (mind chatter, distraction) Citta vrtti…
August 1, 2023
“The Stutz” Update: August 2023
This is part #5 of an ongoing series of blog posts to keep our staff, members, and community “in the know” on what is happening…
July 30, 2023
YOGA POSE + FOCUS: 07.31 – 08.06
“Play is our brain’s favorite way of learning.” –Diane Ackerman Weekly Focus: Lila (play / exploration) Lila (or divine play) emphasizes the fact that the…
July 23, 2023
YOGA POSE + FOCUS: 07.24 – 07.30
“Light the fire within you to light the world with your fire.” — P.S. Jagadeesh Kumar Weekly Focus: Pitta (fire/action) One of the three doshas…
July 16, 2023
YOGA POSE + FOCUS: 07.17 – 07.23
“All beings are flowers blooming in a blossoming universe.” — Soen Nakagawa Weekly Focus: Expansion (blooming, emergence) The lush landscape of Summer encourages us to…
September 10, 2024
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Pu/situp
34/33
Fran: 5:53 – 0:47 less than last time!
Down 5# this challenge, but 41# lost since January!
Awesome Job Josh!! You are a great role model for everyone at CFNT including myself!
Thanks, Merritt! Although, I couldn’t have done it without the encouragement and inspiration from yourself and everyone else at the gym!
Pushups: 31- knees
Sit ups: 34
Fran: 10:19 53#, green
Paleo and Margie did not get along very well so I’ll be the example of what not to do!
Awesome results Josh!
PU: 45
SU: 44
Fran: 10 something. I’m going in tomorrow and working on kipping!
Great job to all the 6amers. And a big Happy Birthday to Kim!
12:16 Fran
Almost a full 2 minutes faster than 30 days ago.
Congrats to everyone for finishing the Paleo Challenge. Let’s keep up the work and continue improving.
Liz that is AWESOME!!! Congrats!!!
Thanks Boo.
You should come to 6AM on Friday.
Pu/su: 29/29
Fran: 5:30 (ring rows)
36 pushups /40 sit ups
Down 8 lbs. but up 1min on Fran. I’ll take it. Thanks everyone for the best 6am class ever!!
PU: 37
SU: 57
fran: 5:27 (#65/blue)
down 6 lbs & 1:26 on fran!
HAPPY BIRTHDAY, KIM!
are you ladies getting 30 plus push ups on your knees or feet? just curious 🙂 awesome job. cant wait to get back in there….
feet for me…although i got yelled at for lifting my feet on the hand release a couple times 😉
Mine are from the toes too. Hand release make them a little faster for me for some reason… Come to Friday AM Eileen!
How awesome is it to see all this success. Nice work everyone.
25 Push-ups (increase of 7)/34 Sit-ups (increase of 1…abs of flab).
Here is the real fun one. Fran 7:07 (65#/green)…which best my time from 28 days ago by 2 min 58 sec. Down 6.5# (which puts me under 200 for the first time in years…awesome).
Okay, kiddos, here it goes….
Max pushups today was 25. The first time around I got 14, so I improved by 11. I’ll take it since I recently put pushups on my sucklist…I’ve been going after them!
Max situps today was 48. I got 40 situps the first time around so I improved by 8.
My Fran time was 9:24 Rxed. The beginning Paleo Challenge Fran was the first time I did Fran Rxed, which was a big deal to me. I didn’t expect to take much time off of it since it really hadn’t been that long, BUT…my original time was 11:04 so I took off 1:40. Booya! Take than, Franny!:)
Thanks for the support, CFNT! You’re an awesome community!
Nice!
Pushups: 34 (scaled from knees) <– an increase of 7 since last time
Situps: 34 <– an increase of 3 since last time
Fran: 8:43 (35# and a green band for pullups) <– 2# increase and 1:02 faster than last time. I still think my pullups were the world's ugliest, but oh well, something to work on.
Also, lost 5#. That is all. 🙂
Pushups 41 (+6)
Sit ups 39 (+6)
Fran 9:02
Lost 7lbs.
I’m a believer. Nice job everyone!
Push-ups (regular): 35
Sit-ups: 39
fran: 7:42 (#65/green & blue
Increased push-ups by 12, sit-ups by 6, and bested my Fran time by 2:55! Oh and the best part – down 9.5lbs!!!
Thank you thank you to our wonderful CFNT family for putting this fantastic challenge on and being the best support system ever!!
Congratulations Stephanie!!! I knew you would destroy your previous Fran time! And getting an extra 12 pushups is fantastic!! You deserve a post-paleo challenge treat now… I wish I could share my paleo carrot cake cupcakes with cashew nut frosting 🙂
Max Pushups_30 (18APR12 @ 26)
Max Situps_45 (18APR12 @ 49)
FRAN_6:32 @65# and red band PU (18APR12 @8:14)
Overall I am surprised by my decrease in Fran time and look forward to getting off the red band and having a truly RX’d Fran time. Thanks to Erica and Moises for their extra motivation tonight to keep me moving!
PU-52
SU-73
Fran-2:39
UN. be. lievable. you are a beast. 73?!?!
Amazing work to all!!!
So I won’t contribute all the success stories to the Paleo Challenge but I will most certainly contribute it to the amazing dedication and effort each of you put in on a daily basis.
The best part from here… you can only get Faster, Stronger, and Fitter!!!
We look forward to more future progress.
Congratulations to all!!!!
29 Pushups
39 sit ups
8:36 Fran
65# and a Red Band
Down 5 lbs. and beat my time by 35 seconds