Tuesday, 4 October, 2011

Posted by Mandee on October 3, 2011   |   25 Comments


6 turkish get-ups, 5 pvc OHS, 4 mountain climbers; Rest 20 seconds x 5



Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 100712.


Spend 5 minutes with a trigger point ball to the upper back

It’s day 4 of the 30 day paleo challenge. Post last nights dinner to comments!

2011 Chad Vaughn and Kendrick Farris Training Invitational” by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

CrossFit 480 Tour” – video [wmv] [mov]

25 responses to “Tuesday, 4 October, 2011”

  1. Matthew says:

    Blackened catfish chicken cabbage green beans salad w almond slivers olives dried cranberries. 

  2. Clair says:

    Grilled Chicken with rosemary and bacon, cauliflower rice, and cantaloupe and avocado salad with honey-lime dressing.

  3. Tasha W says:

    Paleo meatballs and homemade marinara (took an hour and every spice in my pantry, but oh lord, was worth it), served over sautéed spinach. Made banana/carrot paleo muffins for dessert and bfast tomorrow! 2 hrs in the kitchen and loved every minute of it. It’s been a long time since I’ve cooked like this….

  4. Meghan says:

    Grassfed ribeye, roasted butternut squash, salad with homemade dijon/balsamic vinaigrette…yum:)

  5. Jane says:

    Casey, looking hot!!!

    Tilapia dusted in almond flour and pan fried in olive oil, boiled summer squash and onions, baked sweet potato “fries”

  6. ErinB says:

    Nice abs, girlfriend!

  7. Carson says:

    Paleo chili for dinner, and a handful of grapes as a snack about an hour after.

  8. Brady says:

    Longhorns: 6oz sirloin , 6 grilled shrimp, side of broccoli and sweet potato… Eating on the road is more difficult than I thought. But I’m making it.

  9. D says:

    I finally made a pic! It is my ass, but it’s a start.

    • Tasha W says:

      That made me laugh!! Casey, you are a CFHSV Site Pic Superstar these days! And, I believe I spy THE shorts (aka, Exhibit A, right Ben??) 🙂

      • Casey says:

        With the way the light hits your butt I thought you were mooning my stunt double at first. Tash that is not me. Don’t be fooled:-)

  10. DaveC says:

    Chicken breast(4 blocks)+bacon(2 blocks) salad(1 block romaine, 1 block spinach, 2 blocks green beans)+olive oil(~6 block)+1 pear.

  11. AP says:

    Grilled bacon wrapped Filet mignon with roasted Brussels sprouts drizzled with extra virgin olive oil, grilled pineapple and mashed sweet potatoes.

  12. Kerri says:

    Paleo Turkey Pumpkin Chili

    It’d be great to have a Paleo recipe page, where we can share the links of all the recipes we’ve tried!!

  13. Slade White says:

    Ok, you all can’t post delicious sounding foods like that on here, or I’m going to drool all over my keyboard and chow down like Mr. Creosote!

    Now, zis afternoon, we have monsieur’s favorite: ze jugged hare. Ze hare is very high, and ze sauce is very rich with truffles, anchovies, Grand Marnier, bacon, and cream. Uh, today we have, uh, for appetizers: Excuse me. Mhmm. Uh, moules marinières, pâté de foie gras, beluga caviar, eggs Benedictine, tart de poireaux– that’s leek tart,– frogs’ legs amandine, or oeufs de caille Richard Shepherd– c’est à dire, little quails’ eggs on a bed of puréed mushroom. It’s very delicate. Very subtle..

    All mixed up in a bucket with eggs on top. 🙂

  14. James Stranahan says:

    Tommy’s pizza paleo dish ground beef, mushrooms, tomatoes, spinach and other paleo stuff

  15. Josh Kennedy says:

    Did the WOD from the small DAU fitness room. Scaled to 10# DB squat snatches (hips still not right from the stunt-run); 5reps behind-neck pull-ups (vs 21 L-pullups). Will do a short run tonight with my oldest boy, then pushups/situps/pullups for his workout in prep for boy scouts fitness test.

    Dinner last night was, alas, a Stgeve’s PaleoKit on the fly after yoga enroute to Boy Scout meeting. But Day 4 and I have not cracked; walked past a break room at work full of candy corn, choco chip cookies, etc. [Runners should be granted immunity in these cases]

  16. Eric Hedges says:

    20:42 dumbell 30lbs.
    RX’d on pull up reps.. form on L sits went away on third round.

    3 full eggs 2 egg whites
    4 strips bacon

    Lunch: Protein shake

    Snack: Cup of Almonds

    Snack: Cup Blueberries


    • Josh Kennedy says:

      You counting the shake as Paleo? I threw them out (or at least plan) since I can’t find in nature, and could be called dairy. Not calling you out, just asking. A good protein shake (whey protein isolate-based), along with some fruit, is a very easy post-workout breakfast (especially on the way to work)

  17. Eric Hedges says:

    Nope not on the diet… its just my meal today!

  18. Patrick says:

    I’m on the anti-Paleo challenge. Going to see how much weight I can gain during the month of October. Up 2 lbs thus far. I won’t post all the crap I’ve eaten today.

  19. Mac says:

    2+28 Rx