WOD: 11-7-13

by: Gino Escalante in: WODs
06 Nov



GS: 12 min AMRAP of:

60 seconds of:

Bent Front Raise
Band Pull Aparts
Alternating Leg Hollow Hold

1: 4 min AMRAP of:

9 Russian Kettlebell Swings (24/16)
7 Push Ups
5 Hang Power Clean (95/65)

Rest 2 minutes

7 min AMRAP of:

9 Goblet Squats (24/16)
7 Push Ups
5 Power Clean (95/65)

2: 4 rounds for time of:

3 Handstand Push Ups
6 Hang Power Snatch (95/65)
9 Overhead Squats (95/65)

4 min cap

Rest 2 minutes

4 rounds for time of:

9 Handstand Push Ups
6 Power Snatch (95/65)
3 Overhead Squat (95/65)


From Jess H…

What was your biggest concern when starting the challenge?

I wasn’t really concerned. I’ve been eating paleo since February, so I’ve gotten into a comfortable routine of buying and fixing food in advance.

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

I suppose sweets. I like ice cream, cookies and pie.

What was the easiest thing to give up?

Stuff I don’t like…I hate black licorice, so yeah, that was easy

What did you miss the most?

The option of having a cheat meal.

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

I’ve wanted a 6-pack since I was 17. Getting pretty close. After a couple of cheat days, I’m going to go back to another month of strict paleo, and see if I can finally get there.

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

I have incredible energy. Basically, I can stay really busy from the moment I wake up until it’s time to go to sleep, and I sleep really well. I work out 5 or 6 days a week, and feel really healthy.

What do you think was the biggest change?

There wasn’t much change, like I said, I’d been doing paleo since February, although I did allow myself occasional cheats, so I suppose not cheating was the biggest change.

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

Prepare yourself way in advance. I cook everything myself, and only rely on eating out when it’s absolutely necessary. I prepare meats on Saturday/Sunday, and purchase fresh vegetables every day or every other day. Bring your lunch, and snacks in to work. If I didn’t do that, I’d be likely to cheat around 3-4pm, when I feel like having a snack, and there are only bad things around to eat. Make really simple foods to cut down on cooking time.

Well done Jess,




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