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Tex | 09.02.2012
Congrats to CrossFit Dupont’s Paleo Challenge Winner Zach Ferriola-Bruckenstein! Zach (left) had an amazing improvement in is body fat percentage by 36.1%! Great job, Zach!
The results are based on a calculation of the (starting bodyfat% – ending bodyfat%) divided by starting bodyfat%. (I.E. someone started at 24% and ended at 12%, they would have a (24-12)/24 = 50 percentage improvement from start).
Total Fat lbs lost = 380.6lbs !!!
Avg Fat lbs lost per person = 8.1lbs
Avg Bodyfat% lost = 8%
‘If there’s one thing I hate its losing. If there’s two things I hate it’s losing and getting cancer.’
~K. Powers
Today is also your last chance to donate to the Children’s Tumor Foundation and the Cupid Undie Run. If you would like to support, please send your donations here. Thank you.
SWOD:
Squat 5×3 @ 85% of 3 RM + 10 yard Flying Start
*Ten yard flying start-here!
*Caluculate estimated 3RM based off of 1 RM-here!
3 x Max Rep Ring Dips
DWOD:
Complete 3 rounds:
10 one arm DB Power Snatches – right
Walk max distance w/ DB in overhead position – right
10 one arm DB Power Snatches – left
Walk max distance w/ DB in overhead position - left
*Rest 45 seconds between rounds
Record loads and distances to comments.
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Squats at 225#
Total Ring Dip Reps = 11
DWOD: total full courts trips = 11 (used 40# DB)
Squats 130# 130# 120# 120# 120# my legs are tired
Ring Dips = 3/ 1/ 1
DWOD: 35#
Right: 4.5 full courts / 3 full courts / 3 full courts
Left: 4 full courts / 3 full courts / 3 full courts
SWOD:
Power Snatch 1 RM @ 170#
DWOD:
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do not drop the weight, do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.
*Work up to the heaviest weight possible.
115,120,125,130,135#
1 Drop.
Rack Jerk: 3@95, 3@115, 3×3@135
Squads : 165# subbed double unders for sprints
Subbed. Regular Dips: 20, 15, 13
WOD: 50# DB
R: 3, 2.5, 2.5
L: 3.5, 2.5, 2.5
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