Monday 7/26/10 WODs
AND the WINNER is……
-
The Paleo Challenge winner
is
-
Jerome Winters!
He lost over 52% of his initial bodyfat%. We had a close 2nd from Joe Cheadle, losing over 49% of his initial %. Great work to everyone. As a group, you lost over 267lbs of fat in 45 days!
And the Winning team was Team Cavemen, losing on average over 29% of their original bodyfat %.
-
Capital Main WOD:
Warm up:
1 minute jump rope
20 Wall balls
20 Back extensions
Samson stretch
WOD: 3 Rounds For Time–
100 Ft OH Walking Lunge (45/25#)
50 Air Squats
25 Good Mornings (45/33#)
-
CF ‘Fun’damentals WOD:
Stiff-legged Deadlifts and GHD Sit ups
-
Capital Elite Anaerobic Endurance WOD:
3+ hours before or after Capital Main WOD
Choose ONE sport and complete the following; all out efforts:
1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 on, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
27 Comments
Wow thats awesome! Thanks to Kari for running the challenge and putting up with my constant e-mails. Now I just have to keep it off. Go team Caveman!
Way to go Jerome!
Great job Jerome!
Free month for Jerome! Though the real gift is better fitness and exceptional health!
42/167/5'10"
Yasso 800s 6x
3:11, 3:11, 3:19, 3:14, 3:19, 3:10 (3:20 jog between runs, no rest)
Still having a hard time hitting a 3:20 pace using gps, going to try using a foot pod next time.
WOD:
10:52
Accidentally only did 20 GMs
M/28/5'11/175
10:40 Rx'd
Congrats to Jerome and everyone else who completed the challenge.
M/28/5'11/175
Endurance WOD (Bike)
530m, 500m, 530m, 490m, 470m, 430m, 430m
There were a couple false starts and do-overs as the trail I was on abruptly ended a couple times, and I was trying to figure out this new bike computer.
m/27/5'8/161.4
13:37 as RX'd
M/28/5'11"/239
Endurance WOD (Rowing)
305m,281m,286m,262m,269m,258m,245m
m/36/5'8"/168
Kathy kicked my butt today. 16:37. However, I experienced a HUGE improvement from when I did lunges the last time. Definitely one of my weakest areas.
16:05. I felt good about it.
Ben and Matt make this stuff look so easy…
13:07 RX'd I kicked Jeremy's butt today. Love squats and lunges.
13:24 RX'd, 45lbs on Good Mornings
18:28 Rx'd
That was a rough one to come back to after vacation and wine.
Jenn, I'm with you; the weekend was not kind.
18:18 RX
endurance wod: Running covered 1.29 miles
M/35/5'11"/239
14:49 as Rx'd
I did this workout at work.
My legs where already hurting from the wall balls on Sat. They are really tired now and that is a good thing.
147lbs/33yoa
Did this at home and really messed it up. I ended up doing 200 meters of lunges the first round, then realized it was in feet (plus I also messed up going out 100 meters and back 100 meters, hence the 200 meter total). The second round I went 100 feet out and 100 feet back before I realized I screwed it up again. Third round I finally figured it out. Me no good at math. My legs are toast. Everything else as Rx'd.
20:56
M/35/5'11"/239
Like someone told me last week when I did extra reps for forgetting what the workout was. Nobody will be mad at you for doing extra.
I mad…and sore
Thanks
17:41 Rx'd
M/29/5'10/190
21:59 rx'd (squats and good morning on bosu ball)
Nice Job Jerome. Congratulations!
16:56 rx
M/32/5'9/175
13:40 rx'd
M/28/6'1"/175
12:44 Rx'd
13:16 rx'd
Leave a reply