We won’t stop till there is NONE!!
Warm Up and Mobility
Movie Clue – Coup de grace
Clean Eating Challenge WOD Retest
For Time
25 x Burpees
25 x KB Swings
50 x Ab Mat Sit Ups
25 x KB Swings
25 x Burpees
(Same weights and sit up style as first)
Let’s attack this retest hard gang, and leave it all out there. Challenge may be ending, but a fit and lean lifestyle is just beginning. Let’s do it CFRT!
Great 5 am class today. Lots of hard work, energy and PRs!
I, unfortunately could not do the workout as written, so I was unable to retest.
5:39 substituting pushups for burpees.
A little disappointed I couldn’t compete for the Nutritional Challenge Championship belt (and Stewies donation) but really happy with my results overall.
Good luck to everyone retesting today.
Thanks for the coaching, PJ.
Enjoy the day.
Good job Gaff. I know your disappointed, but you still came in and worked around the issue to get your workout in.
Until the next challenge…….
I want to see lots of posts on how the retest went everyone! 🙂
MonicaB 8:11 with 25# -52 seconds
SarahB 7:27 with 26# -34 seconds
good luck tonight Liz A you are going to crush it –
Great job ladies, those are huge improvements!!!
You guys were flying, especially you Sarah, I can only imagine how your hips feel right now with those fast & aggressive burpees.
3 Month Goals; Mobility, Dubs and Strict Pull-Ups……and get back to tracking my progress and posting here (time to stop being lazy with that)…..so
First WOD – 8:01
Retest WOD – 7:16 (0:45 PR) 53# KB
First go around I was only able to do the first set of burpees and the sit-ups unbroken; this time I was able to do the burpess, KB swings and the sit-ups all unbroken, split the second set of KB swings…then the last of burpees completely dismantled me.
Pushed hard and I am very happy with the PR.
Thanks for the great coaching as usual PJ and great job crushing it 5 a.m. class and Lori!!!
Way to go Scott! Thank you so much for being my coach/judge for the original WOD…you got me through it!
Keep it up Scott, keep working hard and get those goals of yours.
First WOD – 9:04
Retest – 7:52
35# KB
1:12 PR! Definitely felt much better doing this WOD this time.. didn’t have to break so much on the KB swings (only once for both sets) and paced my burpees without breaking as well. Good work 5am, thanks PJ!
Great work Olivia!! You dominated those KB swings today.
11:28 1:45 PR Holy crap!
Since I was solo on this one I got to choose the music…my man Kirk Franklin!!! Needed God in my music this morning for sure.
Thank you PJ for keeping me moving and counting me through it! Can’t believe I did it unbroken!
I was terrified this morning…nauseous…seriously…but I did it. I DID IT! The girl who was excited to enter her senior year with a cast on her leg so that I could legit miss gym class. LOL
Thanks 5 am for the encouragement – you always inspire me.
Open…here I come!
Yes!!!!
You absolutely crushed this re-test today Lori. I was so impressed and happy for you. Keep up the good work and looking forward to more achievements and bell ringing!!!
First WOD – 8:58
Retest WOD – 7:12
#20 KB
1:46 PR
THANK YOU Mike for keeping me moving all the way, it felt good after all!!!!
I loved this challenge… Thanks Mike, Sarah and PJ for been such a good coach to all of us.. I love CFRT!!!
And we love you!!
Huge PR, great job Cass. These burpees were probably nothing against the 7 Min AMRAP Burpess on Sunday 🙂
First wod 6:46
Retest 6:00
Wow! I def thought I was going to be slower but once I finished n mike said u finished at 6 min, I was so pumped!
This was exactly what I needed to get back on track!
Thank you mike, Sarah, and pj for the great coaching and congrats to everyone who finished!
You killed it brother, well done!!
Good job dude…..keep working hard, you have made huge improvements since starting @ CFRT!!! Love seeing this.
I was looking at today as a rest-day, but I am feeling like I need to come in. What can I do besides burpees….
maybe rowing??
Yup!! 🙂
Challenge WOD Modification: 26#kb and 100 flutter kicks
First wod: 5:46
retest: 5:00. 46 second improvement!!
I was absolutely convinced there was no way I was going to improve on my score last time. Especially where I struggled at times to make it to class and stick to the challenge. If I think about it though, aside from my one week self-destruct-fest I did stick to it most of the time and it paid off. I don’t have to be perfect. I just can’t give up! I feel great! Thanks Mike, Sarah and PJ!
That is right Rita! You deserve and earned the improvement you got today. Keep that positive attitude going!
Wod at crossfit center city in philly.
Stength:
3 rds
1 deadlift, 1 hang clean complex – 245#
Metcon-
3min am rap
5 deadlift 225#
5 burpees over bar
6 rds +2
Rest 1 min
3min amrap
10 kb swings 53#
10 du’s
5rds +10
Rest 1 min
Max distance row in 1:30
478 m
Good group, strong dudes. One guy had a 785 # deadlift, 485# front squat, and 385# clean and jerk
Wow, impressive
Did the re-test last friday. Shaved off over a minute and a half if I remember correctly. Came in early and did my make-up strict press
60% at 60#
70% at 65
80% at 75
70% at 65
Felt pretty good with those numbers.
Worked on some pull ups and T2B too. Still not where I want to be with those movements but I will keep practicing!
8:22 to 7:01!
Thanks so much for all the work in putting this really motivating challenge together! I didn’t think I would improve at all and I really felt the difference in the 50 sit ups! Thanks Sara Mike and PJ for patient coaching and thanks to myself for trying Crossfit! I love it!
Awesome work Tricia!! You are doing so great! Keep it up 🙂
Challenge WOD:
last time: 11:24
today: 9:35 (I think)
1:50 difference!! I cannot believe it! Thank you so much Laurie for counting and encouraging me–you really helped me stay with it. And thank you Mike for helping me get through the last burpees.
The second time was just as bad as the first, but I will say that the first time we did this I almost stopped and started crying, I felt so overwhelmed and it felt so hard. Today I only wanted to stop because I felt like I was going to puke (which I didn’t). Aside from improvement in my time and losing weight I also got a lot more confidence in myself somewhere in the last 6 weeks, so that’s a plus 🙂
You did awesome, Emily — I can also sense a huge change in you since we started at CFRT. You’re working so hard and it’s really paying off!
Thanks, Laurie! When I first started and you reached out to me, you were one of the main reasons I kept coming back. So thanks 🙂 You’re an awesome friend.
I am so happy and so proud of myself for beating my time by 50 seconds! Back in January, I HATED this WOD and wanted to die the whole time. Surprisingly, this time around was not nearly as bad as the first!! Thank God! As crazy as it sounds, I want to retest myself again down the road. Who’s with me?
First WOD- 8:03
Retest WOD- 7:13
#35
Great job, Krystal! I cannot wait to participate in the next challenge with you guys. 🙂
Really happy with my retest today. Thrilled to improve by 25 sec! Thanks for putting together the challenge and all your encouragment along the way 🙂
You posted, great work!
Retest WOD- today did it in 7:40… And 6 weeks ago I did it in 9:54.
Great job everyone on the last 6 weeks and your results!!!
2:14?!! What happened to the I’m soooo tired tonight….haha Awesome job Judes!!!!
Awesome job to everyone tonight!
6:16, :29 second improvement
Felt a lot stronger this time around!
1900
Retested!!
(6:07) standard, #53
I shaved :30 off the 1st time!
I confess that I was a totally intimidated by the KB! I only did KB once during this 6 weeks of the challenge because of my shoulder and it was last Sunday during the WOD22 which felt terrible!!!!
Thank you Mike for taking my mind off the ‘anticipation mode’! And thanks Susan for cheering me on!
It was really hard but we got through it!
Thanks again Mike great coaching!
Re-tested today and killed my previous time of 8:21 for a new time of 6:40
Thanks Mike and Sarah for pushing me through tonight
Awesome Job 7PM!
Guys, so impressed with efforts today. Some of you doubted you would improve and you guys killed it! Proud of everyone today!!
Sorry for the late post. I had a hockey game right after class.
Nice improvement for me from 8:13 to 6:47.
Thank you Mike, Sarah and PJ.
Great Job 7:00.
10:12 to 8:15! So nervous about this one the whole day, but I’m super excited about the results. This really proved to me how far I’ve come in the last 6 weeks. (Everyone else, too..Saw some really impressive times on this one!!)
Ha-uge Pr Liz! !!