Post competition dinner
Warm Up and Mobility
Movie Clue – Funny-lookin’
Nutritional Challenge Benchmark Workout Retest
For Time
21-15-9
Calorie Row
Burpees
KB Swings 70/53
*10 Minute Cap*
Rest 5 minutes
8 Minutes to Establish
1 RM Power Clean
Compare your scores here
Nutritional challenge benchmark
9:43
145#
Compared to:
1/25/2016
122 reps
135#
Good work 5am, thanks Chris!
Retest 9:05…? The Fran cough blew my time right out of my memory.
Row & KB 21, 15, 9
Burpees 18, 12, 6
126# power clean
136# squat clean
(Pre-test was 9:58, 135#pc)
This nutrition challenge has been a great boost for me. Despite the concussion (which has forced a lot of bed rest) I am feeling much better about my fitness. Today I was worried about finishing under the cap (because… Concussion!) But I ended up crushing the time. Felt light headed during the cleans. A PR just wasn’t going to happen. Something to work on in next month or so.
Weights and body fat measurements done today also.
WOD: 8:40 (44# KB), compared to 9:02 last time.
145# power clean (same as last time).
Thanks for a fun class, Chris.
10 min cap 15: 12: 9:
Calorie Row
Burpees
KB Swings 7
WOD: 94 reps, did not finish in time (15-12-9) 22# KB & 85# power clean.
This was a bad one for me after being out for a month.
Thanks to all of you who kept me going.
You did AWESOME! You were out for a month before the challenge and came back to this WOD (yikes)…then did the work over the last 5 weeks and BAM – you did it! Your rowing was so strong. Most were a calorie a pull! WOO HOO!
Keep on coming back! 😉
Nutrition retest
9:54 & 115#
vs.
Capped -4kb swings & 145#
I definitely went too hard on that first row, and was junk for the rest of the WOD, so I was surprised that I didn’t get capped.
Just didn’t have it with the cleans today. Felt heavy and sluggish during was up, and couldn’t get it together. There’s always next time.
Nice work 9:30! Thanks Mike!
You looked great, loved having you in class today!!
Nutritional Challenge Benchmark Workout Retest
15-12-9 rep scheme 26# KB
8:17 (Compared to 9:00)
96# Power Clean 6# PR
Definitely appreciated the All Star cheerleaders and encouragement from my Buddy Theresa – I didn’t expect to make an improvement but I just did what I was told…keep moving!
I really wanted a 100# clean but my arms were noodles.
Loved the energy this morning – Dennis now knows what happens when there is a 5 minute rest in a WOD. If we do it right …We need time to lie down!
Thanks Coach Chris – you are AWESOME – got me over the hump on this hump day WOD.
I’ll be back at 4:30 to watch Amanda CRUSH her retest!
25-12-9 rep scheme
7:08 44# KB
compared to: 7:50, same rep scheme and KB
on the last reps of 9 my rower didn’t work, had to switch rowers and then switch the units- this definitely added some time onto my score…bummer! Overall, happy I beat my time. Great job Everyone!
Power clean- 150#- same as last time, had trouble getting my hips through
Forced rest day
Wod
15,12,9 – 9:08 beat my time by 34 seconds
Power clean 75# up by 5 pds
I’ll take it after 10 days of fun in the sun ☀️
Great to be back
Thanks pj
21-15-9
Calorie Row
Jump Squats
Pushups
Russian KB Swings 44#
Rest 5 minutes
8 Minutes to Establish
1 RM Power Clean DB 90#
Great job 4:30! Thanks for judging me Sam and congrats on your PRs! Thanks Pj!
Knocked 30something seconds off my time, down from 9:18 to 8:41. Definitely a killer wod.
I PRd my squat clean last night so wasn’t sure what to expect today, but I did manage 130# (up 5# from first challenge wod, down 5# from yesterday.) Tried 140# a few times but no go.
Great work 6pm. Congrats to mom on her 105# power clean!
Thanks to Ashley for judging aND Krystle for coaching!
15-12-9
6:50 140#
Old 7:50 135#
Awesome job 5am.
Thank you Chris!!!
15-12-9
Finsihed in 6:53 compared to 7:49 with a 35# KB. Hit 115# compared to 100#, 15# PR! Thanks for the support and for judging Brian! Nice job 4:30 & thanks PJ!
WOD:Nutritional Challenge Benchmark Workout Retest
7:23 (Last time 8:05)
Power Clean: 165#
Great job 7:00pm. Thanks for partnering Kevin.
Thanks Coach Krystle!
8:33, could not PR 🙁 only got 85# in the bucket. Felt more comfortable on rowing and kb due to form adjustments so I’ll take it. Thanks for a fun motivating class koach k and Monica 😉
WOD: Nutrition challenge benchmark WOD re-test
21-15-9: Capped at 121 (same as before)
Power: #95 (same- no PR)
Having been sick the entire week before, my hope was not to lose any reps. #95 felt way heavier than the pre-WOD. Thanks 0500am for the encouragement, Kerri you get a star for judging!