20090927

Monday the 28th of September, 2009


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"

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

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.

18 comments:

Pac said...

WAY TO GO RENE!

Jason said...

When are we starting the GOMAD challenge?

Lazy Sunday workout:
3x5 back squats - 135, 155, 165
3x3 hang cleans - 95, 115, 105
1x5 DL - 245
1 min max pushups - 35

Slim Biscayne said...

Sunday WOD

Press
5x5x5x5x5
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!!!)

Adam said...

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.

dibo said...

great work rene. sunday wod/ approx 4 mile beach run. 35:29.

2fit2cross said...

Congrats to Rene!

Sunday Workout
OHP 5x5 - 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.

thekillatapes said...

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

PANOS said...

Sunday
Snatch balance, snatch, cnj

then:
"Diane"
6:16 Rx
18 unbroken hspu's first set.


Today
"The Chief" Rx
total 463

Yamakoa said...

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 :)

Robb Wolf said...

Great job! Congrats on a lot of levels, both the competitors and CrossFit 305 for putting this on.

Slim Biscayne said...

I gained 10 pounds on this challenge.

PANOS said...

I think thats called the FAIL-E-O

thekillatapes said...

HAHA, wow Pete

dibo said...

chiefy ouch!

subbed PC for #225 DL'S

5 rounds per round even

450.


thx alex for the push

DM said...

"The Cheif"

453 total.
Most 5 rounds plus a couple. Last one 4 plus a bunch.

Slim Biscayne said...

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.

rene said...

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

Yamakoa said...

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