1.13.14 "Jackie" Paleo WOD 1

January 12, 2014
With hard work and determination these results are possible!

With hard work and determination these results are possible!

PALEO CHALLENGE STARTS TODAY
Today kicks off the Paleo Challenge! This is the first day you will start recording your Paleo points. If you are not familiar with the points system please refer back to the “Paleo Challenge Post” on last Tuesday or ask any of the Coaches. You are required to write your points down each and every day on the Paleo Board. The Paleo Points system is a crucial part of determining the winner so please be honest and please be accurate. Remember the 3 BONUS points can be added even if you hit a 0 for the day on Paleo Points.

Today we will take measurements, pictures and weigh in. We will also perform our 1st Paleo Benchmark WOD “Jackie”. You will have till Saturday to make up any benchmark WODs. You will have a JUDGE for all the benchmark WODs. Please arrive early (coaches too) in order to start your measurements. While others are performing measurements you will have time to perform your “Personal Skills” warmup.

FITNESS

Warm UP
3Rounds
“Personal Skills”
Pick 3 Movements Plus 200m Run or Row
EX:
200m Run
3 Strict Handstand Pushups
10 Rebounding Box Jumps
5 Butterfly Pullups
10 Unbroken Wallballs

“Jackie”
For Time:
1000m Row
50 Thrusters (45,30)
30 Pullups

COMPETITION

Metcon
“Thruster Boxer Toes”

5 Rounds
7 Thrusters (135,95)
14 Box Over Jumps (24,20)
21 T2B
Rest 3 Minutes
There is adequate rest so these rounds should be all out sprints!

Endurance
On the Two Minutes:
8 x 200m Runs
record all times

EXTRA CREDIT
(choose either CORE or Endurance based on your weaknesses)

ENDURANCE
On the Two Minutes:
8 x 200m Runs
record all times

CORE
6-10 sets of :20seconds L-sits
accumulate :20seconds each round
use Rings, Parallettes or Boxes

ANNOUNCEMENTS
Monday January 13th at CFD “YOGA” with Kathleen at 6:30pm
please come by and tryout our Yoga trial class. Please bring a yoga mat if you have one or we can supply some if necessary.

Sunday January 19th “South Coast OPENs Classic Throwdown”
We will need judges and volunteers for this event on Sunday. Judges and Volunteers will be required to attend the Judges meeting at 8am. 1st Heat will be at 9am. We will be done before the Pats Game, don’t worry. We really need your help and will deeply appreciate it. Judges will be fed and taken care of all day.

Saturday January 25th “East Coast Champoinships”
Now being Hosted at the World Trade Center at the Boston Seaport. This Event was originally intended for the Top Regional Athletes in the Northeast and now has grown into a PRO Athlete Caliber Event. Come Watch our very own Sonia “Blade” battle along side Rich Froning and Lindsay Valenzeula. Its going to be awesome! Get your tickets now before they sell out: https://www.eventbrite.com/e/kill-cliff-east-coast-championships-tickets-10052042931?ref=enivtefor001&invite=NDg5OTM0My9zY290dHkuaGVucmlxdWVzQHlhaG9vLmNvbS8w&utm_source=eb_email&utm_medium=email&utm_campaign=inviteformalv2&utm_term=attend&ref=enivtefor001

Another amazing success story!

Another amazing success story!

Comments

comments

About the Author
  1. CC Engine Reply

    Prac’d rope climbs lil bit & 1st X I got to move up rope with hands & feet a bit! Did it 2X! #smallachievementsfeelgreat 🙂 #neverthoughtiddoatall
    Jackie 11:59 30# Unb- woot woot! (Red &2 thin gray)
    Fabulous!

    • CC Engine Reply

      And yes, for other coaches Mr&Mrs Rx, JesC, Ambadassador, Nator, NTern, Risky, I did the ’50’ thrusters 30 # Rx- UNBROKEN! Haha and I guess they said that was a great achievement. I just kept going (like an engine-Lol). Big Sexy was impressed also that day, Monday. & Wednesday Jessie I don’t think believed it. Haha. they said I was like the only one that did that! – after the 1000 meter row! & I did that in about 4 minutes and thirty. So I guess I am pretty proud of that! Too bad had to use cpl bands for pull ups, but stronger than yesterday! Lol! And going to be 55 in May! Woot woot! Pow! Bam! Lol
      (My own Achievement Wall of Fame Here! Haha)

  2. CC Engine Reply

    CFD GREAT But Miss my CFB PEEPS & NATORADE!!!
    Xoxo Lol 🙂 🙂

  3. Willhuntforfood Reply

    Team rac
    Joe 10:30 Rx
    Paul 9:10 Rx
    Tim 8:52 Rx
    Andy 9:38 Rx
    Boob 9:50rx
    Brian m 8:02 Rx
    Brian l 10:28 rx

  4. Don E Reply

    10:16 Rx. This is not the WOD I’d have chosen coming off a 3 week layoff as I almost spoke to uncle Pukie!!

    I gotta say that I was proud to be @ CFB today cuz I saw several members to include myself totally beat down but continued to push through it all. This is the shit that keeps me coming back to X-Fit. Good job, all you guys really inspired me today.

  5. Nate B Reply

    12:58, blue band, crushed forearms.

  6. KellyG. Reply

    Jackie- 8:28 RX

  7. scott henriques Reply

    Jackie: 8:28rx -1000 m row was longer than i wanted. really have to keep it at 4 min. 4:27 does not work for me

  8. Jeff Reply

    “Jackie” 7:03 Rx

Leave a Reply

*

captcha

Please enter the CAPTCHA text