25 Sep
by: Published in Uncategorized

Enter your score for yesterday here

Team WOD: For the least number of sets possible:

125 Thrusters (95/65)
100 Toes to Bar
150 Back Squats (95/65)


I did this…

The last time this workout came around I was certain that it would be hard, but not too bad.  I am now a wiser man.  For those of you who are truly planning on doing this in the least number of sets possible, you have a massive challenge ahead of you.  For those of you who are going to just get through this, you have a massive (-1) challenge ahead of you.

There is no escape,



24 Sep
by: Published in Uncategorized

Pre WOD: 20 mins to find a single heavy Thruster

20 V – Ups after each attempt

WOD:  For time:

5 Burpee Toes to Bar
5 Thrusters (135/95)
10 Burpee Toes to Bar
10 Thrusters (135/95)
15 Burpee Toes to Bar
15 Thrusters (135/95)
300M Row


Only one more thing…

Your weekday brain is rational and selective.  It makes reasonable decisions and is okay with having a salad for lunch.  Your weekend brain is the complete opposite and almost unable to eat in the same weekday fashion.  If you know this is true for you and you know this is coming, start making a plan now.  Give yourself something to look forward to that isn’t a cheat.  Maybe have some steak tips waiting for you for dinner on saturday / sunday.  Maybe you can make your favorite omelet in the mornings because you have an extra sliver of time that you don’t get during the week.  Either way, make plans during the week to stay the course on the weekends.

Prior preparations prevent poor performance,



23 Sep
by: Published in Uncategorized

Team WOD: For time:

100M Row
10 Handstand Push Ups
200M Row
20 Knees to Elbows
300M Row
30 Burpees
400M Row
40 Walking Lunges
500M Row
50 Pull Ups
600M Row
60 Box Jumps (24/20)
700M Row
70 Air Squats
800M Row
80 Push Ups
900M Row
90 Sit Ups
1000M Row
100 Double Unders


And another thing…

If you are planning on having success after in the Paleo Challenge, focus on making small changes now.  Cutting sugary consumption of one food item, or maybe in one meal may appear insignificant today.  Maybe even so tomorrow.  But these small and seemingly ineffective changes will make a mountain of differences in the long run.  When it comes to changes in your diet, you have to make them lifestyle changes or else they aren’t going to stick.

Maybe you limit your beer consumption on football Sunday.  Maybe you cutback on the amount of fruit or in their serving size.  Maybe you eat bread only for weekend brunch.  The number of small changes you can make are immense.  Think about the changes you can make, the things that you can give up, the sacrifices  you can withstand, and then think about the things you cannot live without.  Separate the two and start making some lifestyle changes.

The little things always matter and you know it,




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