Apple picking "cleans"

W.O.D. 10.22.10

Bench Press

Weighted Pull-up

Community Notes:
CrossFit Delaware Valley is hosting a Memorial WOD to help the fight against Drug and Alcohol Addiction on Saturday, November 13th at 9:00AM. If you are interested click here for more information or contact Carlos at carlos.d.gibson@gmail.com.

CrossFit West Chester and Providence Combatives is hosting a Personal Readiness Defense Seminar on Sunday, November 7th at 10:00AM. If you are interested in more information click here or contact steve@providencecombatives.com.

Wanna Go Rock Climbing?
A CFKoP group will be meeting at Philadelphia Rock Gym in Oaks on Monday, November 22nd from 6-8pm. The cost is $20 and includes a PRG staff for our group and harness rental. No experience Necessary. Kids are welcome. If you are interested click here or contact Steph V. at Stephanie@radicalhateloss.com.


Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.
-Arthur Golden, Memoirs of a Geisha

Bekah: 78/BL
Meghann: 83/GR
Bevin: 80x4/GR
Grans: 105x4/35#
Kathleen: 50/Blue
Joe D: 165/26.5#
Jeff: 145/50#
Cindy: 70/2Blue
Deb: 115/20#
Dianne: 85#/-
Jackie: 65#/purple
Olan: 185#/69#
Hannah: 105x4/20#
Amanda: 60/Blue
Donkey: 105/20#
Cate 135: (145x3)/?
Jim C.: 190/55
Kev: 225/55
Nikki: 115/63
Rob Ph: 205/GR
Brian R: 165x2/45
Danny: 280/40
Wendy: 60/GR
Shawn: 205/53


Chris P. said...

nice post LPNoSugar1!

speaking of changing food, word on the street is that Sam B's 2:40ish Grace time was aided by the fact that he was doing a 30 day challenge (not sure if it was Whole30 or Paleo or what)

Anonymous said...

I think diet made a huge different in my performance. I shaved 1:09 off my old PR which was set three weeks earlier. For the month leading up to Grace I made some major diet changes. I tried to stick to the Paleo diet with one cheat meal a week thrown in.

Sam B.

Melanie said...

Great job Sam!!

Anonymous said...


Yesterday is was powerlifting today a local oly lifting meet....just in case anyone is interested in getting their feet wet in competing!

Charles said...

Sam: I'm doing Whole 30. Almost 3 weeks into it. I feel a lot better, but don't notice any performance gains (but then again, I'm still new).

What was your experience with it? Are you sticking to it still?

Nikki said...

5:30 and 6:30 class results

Anyone who has a ? for their weight, please let us know how you did so we can get it added to the blog!

Vinny 275/115
Katie 62.5/?
Denise 55 (60x4)/?
Nicole 35x5/Green
Miranda ?/?
Steph 115 (120x4)/?
Shoeless 140/52
Dana 80/kipping PU
Melinda 105/?
Chris S 285x4
Jen S 95 (100x4) /20
Lee 205x4/yellow
Jen N 50/green
Peterson 170/46
Rob P 195x4/70
Sam B 245/90
Jerry 260x4/70
ShengChing 80/black

Anonymous said...

Nikki - I used mental floss and only benched 105 2 times


Anonymous said...

Hi Charles-
Sorry for the late reply. I typically clean up my diet about a month before an event. I usually eat pretty healthy (zone) but when there is an event I will move to all paleo. The best advice someone gave me is to move items in and out of your diet and see how you feel and if your performance improves.

Sam B.