Wednesday, 12 October, 2011

Posted by Mandee on October 11, 2011   |   28 Comments


30 seconds of strict Ring Rows, 30 seconds of push-ups, 30 seconds Air Squats; Rest 30 seconds x 3



Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 110221.


Spend the last 10 minutes of class time using a foam roller to the quads and a trigger point ball to the triceps!



A1: Bench Press 5 x 8 @32×1; Rest 2:00

A2: Barbell Bent Over Row 5 x 5 @51×2; Rest 2:00

B: Handstand Walk 3 x 20 meters; Rest 3:00

C1: Kettlebell bottoms up 4 x 12-15; Rest 30 seconds

C2: CTB Pull-ups  4 x 10; Rest 30 seconds


UFC Expo Midday Update – video [wmv] [mov] and Afternoon Highlights at the UFC Expo – video [wmv] [mov]

Coaching the Kipping Muscle-Up” with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

“Cindy” WOD Demo with the Again Faster Adaptive Team – video [wmv] [mov]


QOD: It’s day 12 of the 30 day Paleo Challenge. What has been the toughest part for you so far?

28 responses to “Wednesday, 12 October, 2011”

  1. Jane says:

    QOD: Day 1, road trip to Columbia, SC for the AU-USC game. I made my friend help me smuggle in 3 Lara bars, 2 mandarin orange cups (in 100% juice) and a bag of almonds to tide me over during the game. My friend thought it was very funny that normal people try to smuggle in alcohol, but I was smuggling in healthy snacks! 🙂

    • John says:

      Game day is a good day to have a cheat day. Ofcourse any day is a good day to have a cheat day…

    • Slade White says:

      LOL, it would have classic if you would have passed the orange cups down the row so everybody could have had some. “Pssst….keep it on the down low.” 🙂

  2. Karen says:

    QOD: Either I was eating many more of those bad grains than I realized or I was sleep deprived but on the 7th and 8th day, I was extremely sluggish and sleepy, which makes me tempermental! Seem to have gotten my sleep back or cleared the mechanism or whatever and all is good.

    My biggest challenge now it to try to figure out more creative ways to get my nutrition (ie COOK!) so I can keep with the program even after the first 30 days is over.

    I do have a game day coming up though! Thanks for the smuggling tips, Jane!

  3. Josh Kennedy says:

    Cindy: 20+11 (PR, first time I ever did it)
    Shout out to Aaron P for cranking on “Mary”, put in 10+

    QOD: several tough parts. A) eggs, meat for breakfast; no dairy like greek yogurt or cottage cheese to break it up. B) this runner used to eating whole grains like steel-cut oats and some breads. C) getting creative with meals. suggestions here and sites like PaleoPlan have helped.

  4. Carson says:

    The toughest part has been learning how to cook vegetables. I know that sounds bad, but I don’t really know how to cook many things, especially vegetables. But I’m getting better. 🙂
    Second toughest…traveling through airports and finding ways to stick to this challenge. I take a good look around American airports and realize part of the problem of fat Americans. There are very, very few healthy options.

    • DaveC says:

      My veggie recipe (note the singular noun): In a pan, fry 2-3 strips of bacon until crisp. Remove bacon. Remove 50% or less of the grease from the pan. Add vegetables. Sautee to desired tenderness. Add crumbled bacon to taste. The only one you’ll ever need. 🙂

    • AP says:

      A quick way I get around cooking veggies is using the Ziploc Zip’n Steam bags. They can be found where the sandwich bags are in the grocery store. The steam bags are awesome because they have cooking guidelines for broc, zuch, asparagus, etc and fill lines for a half or full bag. The bags make for a quick and easy way to cook veggies. I buy either the pre-cut florets of broccoli and cauliflower or the fresh heads, trim ’em and store in the fridge. Nuke it for 90 secs to 3 min, then drizzle with extra virgin olive oil and a little S&P and you have anywhere from 2-4 CHO blocks. The bags aren’t cheap, but I get at least 2-3 uses out of each bag.

  5. DaveC says:

    QOD:As I’ve transitioned from the cacophony of being a single dad and settled into my lonely grandpa bachelor life, I’ve developed a peaceful weekend ritual of settling in front of the TV in the Fall to watch my two football teams (one NFL, one NCAA). Part of that ritual is devouring an oversize sub sandwich followed by ice cream supported atop a warm slice of apple or blueberry pie (a “slice” being anything less than or equal to half the pie). The association is so strong the sound of Lee Corso’s voice is enough to activate my contingent of gluttony genes. And paleo gluttony is not the same. No way, no how. Often I pay more attention to what I’m not eating than the game in front of me. The rest of the week good nutrition has become second nature to me.

  6. DaveC says:

    I have a question unrelated to Paleo, that I keep meaning to ask the coaches, but never seem to remember. It’s about GHD situps. I thought GHD was an acronym for something like glute-hamstring development. If that is correct, what I’ve noticed is that doing them lights up my hip flexors, lower abs, and even quads, but leaves my posterior chain relatively intact. Maybe I’m doing them wrong, or maybe missing the point entirely? Any enlightenment appreciated!

  7. Tye says:

    22 rx’d, first time with Cindy after 16 months of crossfit.

    Dave, the GHD is in reference to the device, not what the situp does. The “machine” or piece of equipment is a GHD, or sometimes called a Roman Chair. You can no doubt get a heck of a glute/hamstring workout on it if your doing different excercises, but the GHD situp is simply saying to do the situps on a GHD machine.

    Clear as mud?

  8. Larry Lowe says:

    You guys killed Cindy this morning while I slept in! Good job.

    By the way GATR is hiring the following positions – Senior Software Engineer, RF Systems Engineer, and Test Engineer. Details at the link below.


    Pass the link to anyone that wants to work for a company that emanates awesomeness!

  9. Clair says:

    “Cindy” 11+3 Rx’d and a PR! 🙂

    QOD: My hardest thing has been eating on the go. This challenge has made me be a better planner for my meals. I feel great!!!

  10. AP says:

    Rx’d 10 + 2

    First dance with Mary after almost 2 years of CrossFit…funny how that sometimes works out.

  11. Brady says:

    Rx’d 9+4 = PR by 2 rounds since the last time I did it in Sept.

    QOD: I’ve felt so weak since starting the challenge. my problem is eating enough fruits and veggies to get my carb blocks, and Pukie pointed that out to me in the gym this weekend. I think i’m getting through the detox stage, and hopefully it will get a little easier (thanks to Carson for keeping me afloat with this). I really only miss my milk and cheese!!

    • Brady says:

      and BEER!! I’m having to stock up on Sam Adams Octoberfest since its season is almost over and I cant have it til the 31st

      • Josh Kennedy says:

        Thanks to you Brady, I now realize that I have to take my kids trick-or-treating on the last day of the Challenge! I may have to call in some help from y’all to keep me from “taxing” my kids’ candy haul

    • Ben Jarrell says:

      This is one of the main reasons I was reluctant to do this challenge. I eat mostly paleo most of the time, but when I am really sore I find that a glass of milk or a protein shake helps me recover. Last time we did a challenge I felt very weak and sore for much of it.

  12. Susan says:


  13. Jane says:

    “Cindy” 17 + 1, rx’d

  14. Matthew says:

    RX’d 14+10 PR by over 2 rounds since we did it in Sept.

    QOD: It has been tricky sometimes when I’m caught without a snack on long days at work. My planning has gotten a lot better.

  15. Robert S. says:


    20+5 (PR)

  16. Susan says:

    In regards to cooking asparagus and broc, bring a good sized pot of water to a rolling boil, drop in spears or florets, set timer for 5 minutes, keep water boiling and drain when timer goes off. Salt and pepper to taste. Leftovers are a great addition to your breakfast eggs.

  17. Mac says:

    16 + 9 PR (first time) It is all about improving the push up for me.