The Paleo Challenge ends this Wednesday, May 16th.
What does that mean?
Come in Wednesday prepared to do the following:
1) Be Rested for the Post Paleo Strength (push ups and situps) and MetCon (Fran).
2) Wear the same outfit/shoes you had on for the Weigh In.
3) Be prepared to take “After” Pictures with appropriate clothing. (Men- Shorts, Women- Swimsuit or Sports Bra)
4) Be prepared for hip/waist ratio measurements.
5) Be intelligent if you choose to incorporate processed foods back into your diet following the challenge. (More on that in a future article)
[caption id="attachment_3071" align="aligncenter" width="592" caption="Couldn't Be More Proud of all the Support we Received in Columbus this past Weekend. Thank You All!!!"]
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Today’s Workout
Power Clean Technique
WOD
20 EMOTM (Every Minute on the Minute)
1 Power Clean
1 Hang Power Clean
(Moving up in weight if you are ok’ed by a Coach and technique is still good)
POST: 8 Turkish Get Ups
Highest successful couplet: 215#
Highest attempt: 225#
I hit the 225# Power clean (New PR by 10#!), but couldn’t catch and reset for the hang clean. Attempted a hang clean later without the initial power clean and failed.
Great effort all around today at 6AM! Lots of technique improvements!
Focus on your form and I promise you’ll feel a LOT better about your cleans after today!
I promised myself I would start recording my info!
Successful couplet 79.5#
Since I’ve never recorded my info in the past, I have no idea if this is an improvement so let’s just call it a PR, shall we?
Great morning crew!
Worked to 95# on the duo.
Got a 105# power clean, which is a PR for me! By at least 10#’s. It was the shoes…thanks Kim!
WOD_up to 110# for PC + HPC
I was able to PC 115#, but couldn’t get the HPC. I am really happy with the end number, but my goal was 120# so I still have some work to do.
Still a new movement for me, so working on technique.
Highest successful couplet: 130#
successful couplet: 145 lbs
5 sets at 145 (too large a jump in weight early on – bad at math), back down to 125 to work on technique for 5 sets or so, then tried 150 at the end, but failed on the hanging clean.
Successful couplet at 215lbs
New PC max at 255lbs
man that in between transition is tricky! got up to #110 on the PC + HPC. got the #115 PC, but failed on the HPC. i really wanted #120 too merritt.
SO EXCITED FOR TOMORROW!!!
130# successful couplet
140# power clean didn’t make the hang clean
New pr 265# for the couplet. See you guys in a week. Going to Virginia Beach. Gonna hit up a gym when I’m down there and represent Naptown Crossfit!
Successful couplet at 135lbs
New PC max at 145lbs
135# for the couplet – I ended up doing the last 10 rounds at this weight and failed at the hang power clean on the last 2 rounds. I should have stayed lighter longer
145# power clean
I was able to get 105# on the couplet, but the HPC was hard in transition. My shoulders and hands were really feeling that drop to the hang position. I got a new PR power clean at 120#. Thanks to Coach Jared B. and Coach Martin for the push!
95# – new PR
I wasn’t paying attention to the weights on the bar, and I was lopsided most of the workout.
#135 max…happy with this weight since this has been a movement I have struggled with for a long time