CONGRATULATIONS to Rene, the winner of our 7 week Paleo Lean Out Challenge!
Rene had never done CrossFit or paleo eating prior.
Before
Seven weeks of whole foods and CrossFit later…
Stats:
Weight: 178 # to 169#
Waist: 37.5″ to 34″
Hips: 38.5″ to 37″
Weight: 178 # to 169#
Waist: 37.5″ to 34″
Hips: 38.5″ to 37″
Although we had some good competition in the 305 Lean Out Challenge with great results, we had to choose one winner. Everyone who stuck with it saw improvements in performance, well being, and aesthetics.
“The Chief”
Max Rounds in 3 Min. of:
3 Power Cleans @135#/95#
6 Push-ups
9 Squats
Max Rounds in 3 Min. of:
3 Power Cleans @135#/95#
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.
Post rounds completed for each of the 5 cycles.
First posted on the CrossFit main site on September 14, 2008
Articles:
- Rene you’re famous! Robb Wolf (CrossFit Nutrition Guru) did a mini blog post about our competition.
WAY TO GO RENE!
When are we starting the GOMAD challenge?
Lazy Sunday workout:
3×5 back squats – 135, 155, 165
3×3 hang cleans – 95, 115, 105
1×5 DL – 245
1 min max pushups – 35
Sunday WOD
Press
5×5x5×5x5
165#
Chins – max reps – 3 sets
4-4-4
Conditioning/Finisher
20 sledgehammer (10 per side)
5 burpees
sprint to first light pole and back
5 rounds
6:32 (almost caught Phaleo!!!)
Congratulations, Rene. Great work and great results.
Enjoyed the Chief today. Held steady 5 sets per round plus the cleans on the last. We did HPC's and not from the floor each time.
Nice warmup today as well. good to get those skills in on the front end instead of after.
great work rene. sunday wod/ approx 4 mile beach run. 35:29.
Congrats to Rene!
Sunday Workout
OHP 5×5 – 95# (still fighting an up hill battle with over head strength)
Max reps dead hand chin ups
17
17
16
Finisher Met Con x 5
20 Sledge Swings
5 burpees
sprint
6:27
Brutality the day after FGB.
Congrats Rene! Do we all get trophies like in Little League though? Free soda? I feel much better in many ways for participating in the challenge, thanks guys!
WOD (From memory, could be a little off):
4 Rounds +3
3 Rounds +3/6/5
3 Rounds +3/6
3 Rounds +3/1
3 Rounds +3/1
Sunday
Snatch balance, snatch, cnj
then:
"Diane"
6:16 Rx
18 unbroken hspu's first set.
Today
"The Chief" Rx
total 463
Good Job Rene,
Wonderful improvement.
Looking forward to training at the hotbox. I left to the "City That Never Sleeps," as a middleweight and I am returning as a heavyweight
Great job! Congrats on a lot of levels, both the competitors and CrossFit 305 for putting this on.
I gained 10 pounds on this challenge.
I think thats called the FAIL-E-O
HAHA, wow Pete
chiefy ouch!
subbed PC for #225 DL'S
5 rounds per round even
450.
thx alex for the push
"The Cheif"
453 total.
Most 5 rounds plus a couple. Last one 4 plus a bunch.
The Chief
4
4 plus
3
3
3 plus
Felt tough. Bar started falling apart in round four and completely fell apart on last few reps.
Thanks to you guys…keeping the diary throuhout was hard but it kept us going strong during the hard times. Honestly we have some pretty darn good coaches! Thanks to Dan, Pete, Joe and especially Dom (even though he did Fail-e-o too funny). I've learned a lot through Crossfit 305 and the paleo seminars put on by Joe. Also my buds in San Antonio Alamo Crossfit/Steve's Garage Gym who got me started in this Cult!!! haha. They're awesome guys and really tearing it up down south. Can't wait for wednesdays benchmark!
Man! Robb Wolf gave a shout out to the 305. That's awesome. Thanks Robb
Chief
5
4
3
3
3 plus.
95lbs
rx'd 452 5 sets for every round except last. Added 2
K2
subbed 135 lbs DL's/6 box jumps/9 squats
4+2/3+2/3/3/3