2.7.14 "Jackie" Paleo Benchmark #1

February 06, 2014

LAST WEEKEND OF THE PALEO CHALLENGE COMING UP. THE LAST OFFICIAL DAY IS TUESDAY FOR KEEPING TRACK OF PALEO POINTS. YOU MUST BE WEIGHED AND MEASURED AND PICTURED BY 8PM WEDNESDAY NIGHT(no exceptions). YOU MAY WEIGH IN ANY DAY BEFORE WEDNESDAY. PLEASE HAVE THE SAME  COACH THAT ORIGINALLY MEASURED YOU FOR YOUR FINAL MEASURMENTS. YOU MUST ALSO COMPLETE THE BENCHMARK WORKOUTS BY WEDNESDAY. THEY WILL BE PERFORMED IN CLASS FRIDAY AND MONDAY.

GOOD LUCK!!!

SUCCESS COMES FROM HARD WORK AND DETERMINATION!

SUCCESS COMES FROM HARD WORK AND DETERMINATION!

FITNESS

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

Rest at Least 10 Minutes

STRENGTH
Front Squat
3@70%, 3@80%, 3@90%

COMPETITION

A. WARM UP
3  Rounds not for time:
3-5 UB Bar Muscle Ups
10 Sit to Stands
30 feet Hand stand walk

B. STRENGTH
Front Squat or OHS (choose your weakness)
3@70%, 3@80%, 3@90%

C. METCON
“Pyramid Jackie”
For Time:
30 Chest 2 Bars
50 Thrusters (45,30)
1000m Row
50 Thrusters (45,30)
30 Chest 2 Bars

EXTRA CREDIT

CORE
100 ABmat Situps for Time

ENDURANCE
(Thur, Fri or Sat)
Run, Airdyne or Row
For Total Calories:
2 Minutes on 2 Minutes Off
4 Minutes on 3 Minutes Off
6 Minutes on 4 Minutes Off
8 Minutes on
All at 100% Effort

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

Thursday February 13th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
During this Yoga class there is NO OPEN GYM. Please be respectful to the class when leaving and arriving that day.

The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $7/class. Upgrading will only cost $25/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer!

Wednesday February 12th
FINAL DAY
Paleo Challenge Weigh, Measure and Benchmarks

Comments

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  1. neon joe Reply

    7:34 Jackie front squat 3@180 3@205 3@230 100abmat sitips then endurance rows

  2. Don E Reply

    8:17 big improvement over last attempt which scored at 10:16.
    FS; 3×145, 165, 185

  3. Nate B Reply

    Killed it! 9:50 with the blue band (for consistency with a month ago). Was at 12:58 the first time. So freaking psyched. Thanks to the coaches for teaching me how to do rapid pull-ups, especially Jason’s patience and help breaking through to learn to chain them together back-to-back. Can’t wait to do this again in a few months without bands and beat my current time.

    • Adam Reply

      Nice work, Nate! Awesome gains!!!

  4. Adam Reply

    Jackie: 8:04 RX

    Front Squat:
    3@70% = 180
    3@80% = 205
    #@90% = 230

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