09.05.2009-Saturday-Day 5

FGB Paleo Benchmark WOD:
Paleo Challenge Benchmark #1:
“The 300-rep FIGHT GONE BAD”
3 rounds:
20 Wall Ball (16#)
20 Sumo Deadlift High Pulls (55#)
20 Box Jumps
20 Push Presses (55#)
20 Calories on the rower
14:10
Paleo Challenge Benchmark #2:
TABATA PULL-UP/PUSH-UP MASH-UP
(done yesterday)
Tabata Mash-up:
20 seconds of work, 10 seconds of rest
8 rounds
pull-ups
push-ups
Pull-ups: 8,6,6,5,5,5,5,6 = 46
Push-ups: 19,17,18,18,18,18,17,18 = 143
Total= 189

FGB Paleo Benchmark WOD:
Paleo Challenge Benchmark #1:
“The 300-rep FIGHT GONE BAD”
3 rounds:
20 Wall Ball (16#)
20 Sumo Deadlift High Pulls (55#)
20 Box Jumps
20 Push Presses (55#)
20 Calories on the rower
14:10
Paleo Challenge Benchmark #2:
TABATA PULL-UP/PUSH-UP MASH-UP
(done yesterday)
Tabata Mash-up:
20 seconds of work, 10 seconds of rest
8 rounds
pull-ups
push-ups
Pull-ups: 8,6,6,5,5,5,5,6 = 46
Push-ups: 19,17,18,18,18,18,17,18 = 143
Total= 189

FGB Paleo Benchmark WOD:
Paleo Challenge Benchmark #1:
“The 300-rep FIGHT GONE BAD”
3 rounds:
20 Wall Ball (16#)
20 Sumo Deadlift High Pulls (55#)
20 Box Jumps
20 Push Presses (55#)
20 Calories on the rower
14:10
Paleo Challenge Benchmark #2:
TABATA PULL-UP/PUSH-UP MASH-UP
(done yesterday)
Tabata Mash-up:
20 seconds of work, 10 seconds of rest
8 rounds
pull-ups
push-ups
Pull-ups: 8,6,6,5,5,5,5,6 = 46
Push-ups: 19,17,18,18,18,18,17,18 = 143
Total= 189

Think I could have killed this one today…will put it on the make-up list.
Yeah for hurdle burpees!
Cheryl gets extra points for adding the clap as she went over the hurdle!
Charlie-
Thanks for assistance with the clock and change of the water supply while things got hectic!
Thanks for the patience on behalf of the CAM + friends group while warming up for this WOD.
Happy Labor Day Weekend!

Think I could have killed this one today…will put it on the make-up list.
Yeah for hurdle burpees!
Cheryl gets extra points for adding the clap as she went over the hurdle!
Charlie-
Thanks for assistance with the clock and change of the water supply while things got hectic!
Thanks for the patience on behalf of the CAM + friends group while warming up for this WOD.
Happy Labor Day Weekend!

turns out matt skipped his tenth rep hurdle jump as well… one word, MODIFIED!

turns out matt skipped his tenth rep hurdle jump as well… one word, MODIFIED!

turns out matt skipped his tenth rep hurdle jump as well… one word, MODIFIED!

modified:
Maryanne-23:43
CK-26:22
Tim-23:23
Joe-27:54
as rx’d:
Beard-28:25
Ken-25:52
SvW-24:39
BF-22:49
Ro-26:14
Deb-26:01
Randy-22:57
Melanie-26:06
McCoy-26:28
Cheryl-23:46
Chaz-23:33
Cam-22:14
Matt-23:16
2 visits from Pukie as well.
If you think that you should be in the modified column due to missed hurdle jumps – please let me know!

modified:
Maryanne-23:43
CK-26:22
Tim-23:23
Joe-27:54
as rx’d:
Beard-28:25
Ken-25:52
SvW-24:39
BF-22:49
Ro-26:14
Deb-26:01
Randy-22:57
Melanie-26:06
McCoy-26:28
Cheryl-23:46
Chaz-23:33
Cam-22:14
Matt-23:16
2 visits from Pukie as well.
If you think that you should be in the modified column due to missed hurdle jumps – please let me know!

Deb-
Banana Nut Bites Recipe:
http://www.sonofgrok.com/2009/03/recipe-caveman-bnbs-banana-nut-bites/

Deb-
Banana Nut Bites Recipe:
http://www.sonofgrok.com/2009/03/recipe-caveman-bnbs-banana-nut-bites/

Deb-
Banana Nut Bites Recipe:
http://www.sonofgrok.com/2009/03/recipe-caveman-bnbs-banana-nut-bites/

my legs huuurrrrrrrrrt
did I mention that my legs hurt
hope to be recovered for a Labor Day special!

my legs huuurrrrrrrrrt
did I mention that my legs hurt
hope to be recovered for a Labor Day special!

Great workout! I need to stop whining. And svw pretty funny with his critics although I was spared at this particular session.

Great workout! I need to stop whining. And svw pretty funny with his critics although I was spared at this particular session.

Great workout! I need to stop whining. And svw pretty funny with his critics although I was spared at this particular session.

Ro-
You did however provide “the look” after being reminded to jump OVER the hurdle. That was priceless!

Ro-
You did however provide “the look” after being reminded to jump OVER the hurdle. That was priceless!

I am not one to over analyze…
but if you did not jump the hurdle on your last burpee, then you should not be in the modified category…
you should get a DNF!

I am not one to over analyze…
but if you did not jump the hurdle on your last burpee, then you should not be in the modified category…
you should get a DNF!

I am not one to over analyze…
but if you did not jump the hurdle on your last burpee, then you should not be in the modified category…
you should get a DNF!

technically i conquered one of my fears today. TWICE!1 haha. No one saw does it still count?

technically i conquered one of my fears today. TWICE!1 haha. No one saw does it still count?

Truthfully that was not the “look” you all interpreted it to be!!! I promise!!! Sorry,something seems to overcome me when I am working out!! The look was only meant to say I was trying but not hard enough!!

Truthfully that was not the “look” you all interpreted it to be!!! I promise!!! Sorry,something seems to overcome me when I am working out!! The look was only meant to say I was trying but not hard enough!!

Truthfully that was not the “look” you all interpreted it to be!!! I promise!!! Sorry,something seems to overcome me when I am working out!! The look was only meant to say I was trying but not hard enough!!

Thanks J9 – where oh where do you find unsweetened coconut? I finally just bought a whole coconut – be more fun that way.
Love the burpee creativity… Throw in a hurdle, everybody goes crazy… funny!!!
Sena+1 don’t forget to update us from time to time!! Hope youre feeling ok.

Thanks J9 – where oh where do you find unsweetened coconut? I finally just bought a whole coconut – be more fun that way.
Love the burpee creativity… Throw in a hurdle, everybody goes crazy… funny!!!
Sena+1 don’t forget to update us from time to time!! Hope youre feeling ok.

wtf….hurdles were not challenging enough…so I just skipped a couple…5
svw was actually trying to help me out
but it took him until round 3 to realize then he wasn’t completely coherent
I was lost without the pre routine demo…
All good! another good week of workouts bro!

wtf….hurdles were not challenging enough…so I just skipped a couple…5
svw was actually trying to help me out
but it took him until round 3 to realize then he wasn’t completely coherent
I was lost without the pre routine demo…
All good! another good week of workouts bro!

wtf….hurdles were not challenging enough…so I just skipped a couple…5
svw was actually trying to help me out
but it took him until round 3 to realize then he wasn’t completely coherent
I was lost without the pre routine demo…
All good! another good week of workouts bro!

It’s all good…
remember that we have Saturday hours on Monday.

It’s all good…
remember that we have Saturday hours on Monday.

Deb-
unsweetened coconut in ShopRite, where they have all the varieties of bagged nuts, seeds, dried fruit (at the end of the produce aisle).
Bonus points for you if you are shredding it yourself!
McCoy-
Way to still finish the WOD!
Invested in some real running socks and wore them last night to become one with them (in the hopes that more blisters will not appear). As soon as the sun is partially up, I will give them a try!

Deb-
unsweetened coconut in ShopRite, where they have all the varieties of bagged nuts, seeds, dried fruit (at the end of the produce aisle).
Bonus points for you if you are shredding it yourself!
McCoy-
Way to still finish the WOD!
Invested in some real running socks and wore them last night to become one with them (in the hopes that more blisters will not appear). As soon as the sun is partially up, I will give them a try!

Deb-
unsweetened coconut in ShopRite, where they have all the varieties of bagged nuts, seeds, dried fruit (at the end of the produce aisle).
Bonus points for you if you are shredding it yourself!
McCoy-
Way to still finish the WOD!
Invested in some real running socks and wore them last night to become one with them (in the hopes that more blisters will not appear). As soon as the sun is partially up, I will give them a try!

FGB Fundraiser Video on the main site today (Sunday) is a great link to help promote the FGB Event.
Gives an idea of the FGB WOD, as well as those that the fundraising is benefiting. Good marketing tool!

FGB Fundraiser Video on the main site today (Sunday) is a great link to help promote the FGB Event.
Gives an idea of the FGB WOD, as well as those that the fundraising is benefiting. Good marketing tool!

Jorge-
(modified with 500m row instead of the run)
24:49

Jorge-
(modified with 500m row instead of the run)
24:49

Jorge-
(modified with 500m row instead of the run)
24:49