WOD: 11-6-13

by: Gino Escalante in: WODs
05 Nov



Strength:  18 mins to find:

5RM Thruster

10 min AMRAP of Kettlebell Press Complex:

5-6 Kettlebell Press
3-4 Alternating Kettlebell Press (each arm)
5-6 Kettlebell Push Press

1: 5 min AMRAP of:

15 Wall Balls (14/10)
25 Double Unders


20 Kick Outs

2: 3 rounds for time of:

20 2-for-1 Wall Balls (20/14)
50 Double Unders

5 min cap


From Stacey S…

What was your biggest concern when starting the challenge?

My primary concern was avoiding temptations while at work. With pizza, cupcakes, catered lunches and snacks constantly at my fingertips I was afraid that my willpower would be tested on a daily basis. However, once I told my coworkers that I had entered a 30 day paleo challenge, they were incredibly supportive and 2 of them even joined in on the fun.

What was the most difficult food or foods to give up?

Giving up dairy in general was pretty difficult. Before I started the challenge I saw no harm in adding cream to my coffee, having greek yogurt for breakfast or thoroughly enjoying sharp cheddar cheese on anything and everything possible. After about a week of the challenge I was surprised that I didn’t miss dairy at all and plan to continue cutting it out of my diet with the exception of a possible trip to the self-serve froyo bar on special occasions.

What was the easiest thing to give up?

The easiest thing to give up was gluten/grains. I have been trying for a long time to cut them out of my diet as much as possible so I had a little practice before the challenge started. Substituting pasta with spaghetti squash or homemade sweet potato fries instead of rice was satisfying enough that I didn’t miss gluten/grains.

What did you miss the most?

OKTOBERFEST! While all my friends were indulging in beer summits and pairing a nice pumpkin beer with a Red Sox game, I experienced feelings of jealousy and envy but knew I would be happy with my choice in the long run.

What motivated you to continue eating cleanly through all 30 days?

I set a goal on day one to finish the competition with 0 cheats and wanted to prove to myself that I could do it. I was interested in seeing how I would feel, if it would improve my overall performance at crossfit, and I wanted to see if I could lose weight. After the first week I felt a little lighter, healthier and happier and wanted to see what the next 3 weeks would bring. When I was consistently more energetic each day, losing weight each week and sleeping better each night I had no interest in straying from my new routine.

What benefits do you feel you gained from doing this challenge?

This challenge combined with crossfitting 5 days a week has given me a new perspective on how I value health and fitness. I have always been pretty active and played division one ice hockey in college but was at a loss when I was no longer a part of a team. After I hung up the skates I realized how much I missed being motivated by 20 teammates who were striving for a common goal. When I started crossfitting I had goals of getting fit and quickly learned that I could do that while surrounded by a group of incredible people. The paleo challenge was really the icing on the cake – I found that I not only felt better physically, but I also gained the confidence to push myself outside my comfort zone. I have to thank the incredible coaches also – Whether it was Erin pushing me to workout at Box 2, reading Gino’s paleo pep talk each day, or Bern hounding me to start going to comp class; it all helped me to stay the course and push myself. I feel like every little thing that has happened in the past 30 days has allowed me to come out of my shell and take on new challenges.

What do you think was the biggest change?

I have learned a lot about myself in the past 30 days. I started the challenge with a simple goal of seeing if I could eat clean for 30 days without cheating. As I started to feel stronger and healthier in general, I then went to crossfit each day with a goal of not just getting a great workout, but competing. This might have just been a challenge to eat clean for 30 days, but in being strict with it I learned a lot about what I am capable of and the things I can achieve if I put my mind to it. I will continue eating paleo without a doubt and also plan to continue setting goals in hopes of entering a competition in the future. Competition date –TBD.

What advice would you give someone who is about to start a cleaner diet?

Since starting the challenge, my sister, 5 close friends and 2 coworkers have all taken on the challenge and have reaped the benefits as well. My advice has been to set a date and don’t look back as it is something that will change the way you live in such a positive way. I am now a firm believer that if you can commit to eating clean you are setting yourself up to be a better you; the world is your oyster.

Well done Stacey,



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