10 Feb
by: Published in WODs

GS: 10 min EMOTM of:

Odd: 10-12 Toes to Bar
Even: 10-12 Bounding Box Jumps

WOD 1: For time:

50 Wall Balls (20/14)
40 Sit Ups (20/14)
30 Kettlebell Swings (24/16)
20 Pull Ups

Every minute on the minute perform 4 Burpees

15 minute cap

WOD 2: For time:

50 Wall Balls (20/14)
50 Sit Ups (20/14)
50 Russian Kettlebell Swings (24/16)
50 Pull Ups

Every minute on the minute perform 4 Burpees

15 minute cap


The one about intermittent fasting…

If you have ever thought about IF, please check the following before you consider it:

Are you a woman?
Are you a woman who is pregnant / breastfeeding?
Are you a woman whose hormonal balance may be off / take birth control to control your hormones?
Are you a woman who is premenopausal or menopausal?
Are you currently experiencing a large amount of stress?

If you said “yes” to any of those than IF may not be for you.  Lab trials with rats have shown negative or non-benefical results for the female rats that were given temporary caloric restrictions.  So000000, sorry about that.

If you are a male with low levels of stress then intermittent fasting may be for you!  Caloric restriction for no more than 16 hours per day has shown to have some improvements in both health and fitness.  Please consider the following before you get started:

1)  You need to experiment.  You will only know how much this can benefit you if you try it, so start out small and see how it works.  If you like it, try and increase the time period or your food intake.
2)  IF is not a free pass to eat however you’d like.  If you don’t eat for 12 hours, munching on cake will pretty much undo any potential benefits.  Remember, this is about keeping your insulin levels low.
3)  This is to be done intermittently…not the norm.

Like always, experimentation is key.  Feel free to do some more research (or come to the 201 presentation next time! hahaha).  Good luck and keep track of your results!

Sorry about the late post,



09 Feb
by: Published in Uncategorized

Strength: 1 min AMRAP of:

Clean and Jerk (95/65) or Power Snatch (75/45)

Rest 2 minutes

1 min AMRAP of:

Clean and Jerk (135/95) or Power Snatch (135/75)

Rest 2 minutes

1 min AMRAP of:

Clean and Jerk (185/115) or Power Snatch (165/100)

WOD 1: 2 rounds for time of:

10 Thrusters (95/65)
10 Pull Ups
10 Power Clean (95/65)
10 Burpees
10 Hanging Leg Raises

7 min cap

WOD 2: 2 rounds for time of:

6 Thrusters (135/95)
7 Chest to Bar Pull Ups
8 Power Clean (135/95)
9 Over the Bar Burpees
10 Toes to Bar

7 min cap


Paleo 201…

There are a lot of people who end up tripping before they take their first step.  For one reason or another they get caught up in all the hoopla of paleo and next thing you know, they are back to enjoying their favorite pasta sandwiches.  The following are the top three things I have seen people do to stop themselves before even trying.

1)  The last three times I have done the Paleo 101 talk, there have been some Q&A time afterwards.  The questions are never anything crazy, but the subject of alcohol always comes up and it goes a little something like this…

Q)  Can I drink alcohol
A)  No

Q)  Okay.  But can I drink tequila
A)  Tequila is alcohol, so that is a negatory

Q)  Okay.  But what if it is gluten / sugar / flavor / carbohydrate – free
A)  It rhymes with “so”, but it starts with an “n”

Q)  Okay.  But what if it’s a full moon and it’s my birthday month and mother nature herself presents me with an alcohol that she purified 100 times over and I have been eating really well and my mom said it was okay?
A)  You’re mom is wrong.  No.

I am using alcohol as an example, but the point is still the same:  STOP LOOKING FOR LOOPHOLES!!!

2)  Excuses like…

1)  Well I can’t live with “this” so I won’t bother at all…
2)  I am young and that is never going to change so “booya”…
3)  I like “this” too much to give it up…(this being everything bad named in the 101 presentation)
4)  I’ll start on Monday
5)  I don’t like to cook
6)  I don’t know what to eat…(and since I’ve never heard of the internet as a source of information)…then I’m just not going to do it.

Excuses are like that one thing I can’t think of right now:  Everyone has one and no one wants to hear yours.

3)  You guys don’t KISS enough:

KISS of course is a mnemonic device for:  “Keep it simple stupid sexy.  A lot of people think that if they only ate the perfectly right percentages (down to the gram of protein), THEN they could reap the benefits of something like the paleo diet.  They need to find out EXACTLY how much fruit they should eat.  They need to have in detailed writing just how much coconut oil should be entering their bodies.  I am not trying to dispel the huge advantages that precision can POTENTIALLY have on your diet, but the first thing you need to consider is to KISS.  The more reading / blogging / analyzing / over-thinking you do, the less experimenting can happen.  Everyone is different so you have to not get caught up in the details and just eat clean, healthy foods.

If you dodged loopholes, stopped making excuses, and kept it simple, the (everlasting) paleo challenge will never appear as daunting as it does at first.  Eat lean meats and lots of veggies.  Some fruit and a little bit of starch.  No processed or refined sugar and that’s it.  Take those last few sentences and ride them all the way to a new you.

A new you that is better than the old you of course,



08 Feb
by: Published in Uncategorized

Team WOD: For time:

3000M Row

One partner rows while another partner does:

4 Hang Power Clean (135/85)
6 Front Squats (135/85)
8 Shoulder to Overhead (135/85)

Once the last Shoulder to Overhead is done, the lifts will start over. If the barbell is ever dropped, partners switch. The partner who was rowing will pick up right where the other person left off.



For a long time I wanted to create a team workout that has no sweet spots.  A team workout where both partners would rather switch duties and no one person is better off.  I appreciated the feedback from last Sunday’s workout and I will be sure to make that workout much harder for the next time it comes around :).  In the mean time, please let me know if this goes according to plan!

Happy WODing,




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