WOD: 11-8-13

by: Gino Escalante in: WODs
07 Nov



Strength:  18 mins to find:
Heavy Turkish Get Up
12 min AMRAP of:

5 Russian Swings (one hand)
5 Front Squats
5 Shoulder Press or Push Press

Do one side, do the other side, then both at the same time.

1: 5 min AMRAP of:

15 Kick Outs
10 Ring Rows (scale up to box if needed)

2: For time:

12 Toes to Bar
5 Muscle Ups
12 Toes to Bar
4 Muscle Ups
12 Toes to Bar
3 Muscle Ups
12 Toes to Bar
2 Muscle Ups
12 Toes to Bar
1 Muscle Up

5 min cap

From Samantha A.
What was your biggest concern when starting the challenge?
My biggest concern when starting this challenge was giving up wine. I had previously convinced myself that it was healthy..i mean, it comes from grapes…
What was the most difficult food or foods to give up?
To my surprise the things that I found most difficult to give up were maple syrup and raw honey. I’ve been eating paleo (plus booze) for two years and prior to this challenge I wasn’t aware of how dependent I was on paleo treats—donuts, muffins, cookies etc. I was baking 2-3 items a week without thinking twice—because they were “paleo”
What was the easiest thing to give up?
Grains/dairy; I don’t typically eat them
What did you miss the most?
My social life…it was actually pretty eye opening how many social events revolve around drinking. I spent a lot of time just sipping seltzer water and lime—that got dull—quickly. So I basically hermitted. (is that even a word?!)
Also, Wine and pumpkin beer—totally missed shipyard season  ::wahhhhhh::::
Ed. note: “hermitted” is 4 shizzle a word
What motivated you to continue eating cleanly through all 30 days?
I started to feel a lot better –I had more energy and I was sleeping better than I had in ages.
What benefits do you feel you gained from doing this challenge?
Physically- aside from having more energy and sleeping better—my running improved. I ran longer distances than I had ever previously run and felt fantastic. I also ran faster than I had previously. Don’t know if I can give paleo the credit for that—but for the sake of the challenge lets go with it.  
What do you think was the biggest change?
By the end of the 30 days I no longer craved sugar –in fact, on day 31 I made a batch of capellos paleo chocolate chip cookies (they sell them in slice and bake form) and I found them repulsive. I’m going to credit that to no longer craving sugar…but they may have just been disgusting.. The verdict is still out.
What advice would you give someone who is about to start a cleaner diet?
1.     Stop procrastinating.
2.     Start with a friend—it’s easier to stick to when you have someone to hold you accountable.
3.     Get acquainted with your kitchen
4.     Write down a list of your favorite foods and find cleaner alternatives. You don’t have to give up the things you love—you just have to rethink the ingredients you’re using
5.     Read food labels –you’d be surprised how many preservatives and sugars are added to seemingly healthy items
6.     Meal prep Sundays..seriously..if you don’t plan ahead you will fail
7.     Clean out your kitchen—out of sight out of mind
8.     Apple sauce can sweeten almost anything—it’s a gem. 
Well done Samantha,

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