15 Jan
by: Published in WODs

Strength:  3 x AMRAP of:

Press (13-15 reps)
7 Burpees
7 Push Press

WOD L1:  3 rounds for time:

20 Wall Balls (14/10)
50 Double Unders

Rest 3 minutes

500M Row for time

WOD L2:  3 rounds for time:

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

Rest 3 minutes

500M Row for time

Paleo Challenge WOD:  For max reps:

1 min AMRAP of:  Hang Power Clean (95/65)
1 min AMRAP of:  Pull Ups
1 min AMRAP of:  Kettlebell Swings (24/16)
1 min AMRAP of:  Burpees
1 min AMRAP of:  Calorie Row


Two things…

1)  If you signed up for the Paleo Challenge AND have not done the workout for it yet, that is what you will be doing today.  Otherwise, enjoy your Wall Balls.  2)  BCC on the emails?  got it…

Short and sweet,



14 Jan
by: Published in WODs

WOD L1: For time:

30 Hang Power Cleans (95/65)
20 Burpees
20 Sit Ups

Rest 2 minutes

60 Sit Ups
20 Hang Power Cleans (95/65)
10 Burpees

Rest 2 minutes

30 Burpees
40 Sit Ups
10 Hang Power Clean (95/65)

19 min time limit on WOD (including rest)

WOD L2: For time:

30 Hang Power Cleans (135/85)
20 Burpees
10 Toes to Bar

Rest 2 minutes

30 Toes to Bar
20 Hang Power Cleans (135/85)
10 Burpees

Rest 2 minutes

30 Burpees
20 Toes to Bar
10 Hang Power Clean (135/85)

Post WOD: 3 rounds of 30 Medball Sit Ups + 20 Buddy Push Ups

So much reading…

The workout is actually simpler than it looks once you find the obvious pattern, but it shoud nonetheless be a good one.  As a heads up the Paleo Challenge registration is closed.  For all of you who are participating, you will be receiving some e-mails from me regarding what to do in moments of desperation.  Other than that, be sure to pick someone you don’t know for the Post-WOD core work.

Making connections,



13 Jan
by: Published in WODs

Strength:  Back Squats

3-2-2-1-1 at 90% based on feel

WOD L1:  5 rounds for time of:

10 Thrusters (95/65)
20 Sit Ups

10 minute time limit

WOD L2:  5 rounds for time of:

10 Thrusters (95/65)
10 Toes to Bars

10 minute time limit


Here are all your questions and then some…

Since the challenge starts today, let’s have a second to review the questions/answers and to also rephrase the intents and focus of the challenge!

Q)  What about coffee?
A)  Coffee passes as long as you are drinking coffee and not coffee with milk/sugar/artificial sweeteners/cream/anything that yields an increase in insulin production.

Q)  What about gum?
A)  Gum is not paleo!  That one stick of gum you decided to chew will count as your cheat.  Decide now whether that glass of wine later is worth that chiclet now!  Whatever benefits from doing so (better breath or looking cool) are be trumped from chewing on mint leaves.  Furthermore, chewing gum makes your body think like it’s going to be processing food soon, so your stomach acids get ready to digest.   Doing this over time that can possibly irritate your gut, since you are not actually putting any food into the stomach.

Q)  What about multivitamins?
A)  You will have to take a look at the ingredients of the capsule and make sure that the gel used doesn’t have any fillers or added sugars.  Also be aware that any excess in the water soluble vitamins you may be taking in that have an ingredient listing of over 100% of the RDA (recommended daily allowance) is going down the drain (you are peeing it out).  As far as fat soluble vitamins, adding more than the required amount may be taxing your liver through the act of processing them (this is particularly true if you already have a balanced diet).  Take a look at your diet and see why you are taking a multivitamin and from there determine if there is a genuine deficiency that warrants their use.

Q)  When putting your foods into your WODIFY food journal, do you have to submit them to someone or do anything else at all?
A)  Nope.  Just input your stuff every day (you will forget!) and you will be good to go!

Q)  How does alcohol work?
A)  Are you surprised this was the first question?  To make things as easy as possible 1 serving of alcohol will be 2 stars.  A minuscule sip more and that is 0 stars.

Q)  If you cannot be here when it starts, can you still do it?
A)  Yes.  You do not have to be here (in case you are traveling).  The 14th is just the day which you will start keeping track.

Q)  If I do not get to do the workout, can I still do the challenge?
A)  Yes.  It would just be nice to be able to do a comparison at the end of the challenge.

Q)  Is the workout specific to the challenge?
A)  Yes.  It will be programmed on Monday the 14th and Tuesday the 15th.  Please note that this is not an optional workout and should only be done by those doing the Paleo Challenge.

Q)  I am unsure of whether or not my question is valid, should I still ask it?
A)  Yes, but I am going to be so mad at you.  I kid.  Please ask any and all questions so that we are as clear as possible.

Q)  Are the Strong Faster Healthier products considered paleo (the protein powder and the fish oil)?
A)  Yes.  I would say that may be one of the few true paleo protein powders around.

Q)  What about…

A)  Beans, hummus, lentils, chick peas, falafel, bla bla bla.  No, not paleo.
A)  Olive oil and spices are good
A)  Sauces…it depends…look at the ingredients!!!!!!!!!!!
A)  Corn, arepas, empanadas, burritos, chimichangas, pizza bla bla bla.  Ye…just kidding.  Absolutely not.
A)  Almond milk, milk, soy milk, some other kind of milk.  No!
A)  Dried fruits, plantain chips, corn chips bla bla bla.  Technically yes, but you may as well eat candy

This should do it, but if you have any questions please email  Recipes will be sent out to those who are on the list for the challenge (just so that you don’t lose all faith in humanity).

Please note that the intents of the challenge are only to gain awareness of what you eat and how much of it you are eating.  At the end of it all, we will be having a pseudo meeting (for those who want to come) and we will have a macronutrient breakdown of some of your good days and bad days throughout the challenge!

Now go and flood my inbox!,




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