Thursday, June 2, 2011

Posted by on Jun 1, 2011 in WOD | 16 comments

4 Rounds for time of:
6 Deadlifts (285/185)
12 Ring Dips
40 Double Unders

Post Scores to Comments

If you want an extra challenge to work on:

 4 Muscle ups on the minute x 7 minutes (sub 12 pull ups)

So with the Paleo Challenge over, what have you learned? What will you do from here? Fall of the wagon or keep it going? Most of us have been experiencing much success and feeling much better since the start of May…and it will only get better from here.


  1. i was eating pretty clean before the challenge but cleaned it way up for it and lost an inch off my waist (a little in other places too lol) It feels too good to put all that other stuff back in, sleep, energy all are much better!!

  2. Was very timid to do the work out Rx’D today but with some encouragement I decided to go for it. I wish I could tell u the time, but I have no clue it was long though. So I’ll say it is a measure of effort today not time. I finished Rx’D though with every damn double under.

  3. I feel GREAT after the Paleo challenge! I lost around 10 lbs and an inch or so off my waist… I was wearing a pair of jeans last night that I can’t remember the last time I wore them without getting any “muffin top” effect, I love it! I have several pairs of dress pants that are quite big on me now and I’ve noticed that even some of my shirts don’t fit quite the same as I’ve lost around my midsection.
    I plan to stick with it for sure… I realize now what some foods do to my body and now don’t even really have a strong desire to eat them. I used to be a fiend for potatoes and now I couldn’t really be bothered. I was planning on having Pomodori pizza last night, but after the burger & fries for lunch I was still pretty full and was thinking that some meat and carrots would be a better option.
    It’s official, I’ve been brainwashed! hahaha!

  4. Underestimated the workout this morning. I was anticipating under 15 minutes, with 285lbs and a #1 band for ring dips. Wound up at 20:23, and only made it through 1 round before dropping the deadlifts down to 270lbs.

    Wendler press to start, and I finished things off with a little ring dip work (2 sets of 2)

    Greg, I left my food journal on the ledge at the gym.

  5. Grrrrr… double unders.

    WOD: 20:55

    I did the deadlifts Rx’d, but did dips on the box and the first round of skipping I painfully did doubleunders… the last 3 rounds I did singles.

    I think had a paleo hangover from the ice cream I ate last night! I can honestly say I’ve noticed a change in not only my energy, but also my body shape! I have to dig out the measurements I took on May 1, but I can tell things have shifted around. I’ve lost a solid 10lbs and ate bacon like a fiend; to me, that is sustainable. I’m going to stick with this I think, especially while I’m recovering for the next 6-8 weeks in a sling and not able to work out; food is going to be key to not blowing up like a balloon! 😉 I don’t know if it was Greg or Jon, but they gave me the advice of 80/20 in terms of paleo eating, and I’m confident I’ll keep that up! Leah, I also drank the Kool-Aid!!!!!

  6. I love going to the gym in the mornings. It gives me so much energy and puts me in a good mood for the rest of the day.

    Pre-Wod – Back Squats

    WOD – 20:00
    Started with 185 – went to 160 as my back was rounding

    Post WOD – Some stretching & 2 spoonfuls of Jon’s coconut cherry ice cream – YUM!

  7. @Erika, why are you in a sling, and are you going to need physio? You can call me at the clinic (Port City Physio) if you do, get you back faster to what you enjoy…….657-1117.

    • @Kendra… Our marketing fee is $1 per word. 🙂

  8. I love Leah’s story…maybe because it’s exactly like mine! Why bother going back to eating those foods if you just feel better? Is it because that food tastes so much better? NO! BS! You can make paleo taste sooo good, but that’s not even the point, you just get the feeling that the cost far outweighs the benefits of eating this way. Nice job everyone! I hope we all continue the habits we’ve developed in the last month….partly because another one will be coming soon but also because it’s worth it!

    @Erika…paleo Kool Aid right?

  9. Bad day today. I’m chalking this one up to only 5 hours of bad-quality sleep (thank you caffeine yesterday) and Bibimbap from Kim’s Korean 😀

    PreWOD Wendler Squats – Cycle 4, 3 reps
    Did a completely unfocused AMRAP of 3@255 (“280”)

    WOD: ~16:01 with epic fail on last set of Double Unders
    DL: scaled to 255lbs
    Dips: Rings for first round, bars for rounds 2-4

  10. WOD 11:10

    DL: 290llbs
    Dips: rings

    If you have a kipping dip skill I would recommend you use it as straight dips were tough as h*ll…

    • Squeezed this one in after the 5pm group and before frisbee practice. Didn’t turn out to be a terrible idea.

      290 deads
      Ring dips (half with a kip)

      Coach Greg and crew keeping me motivated throughout… Got the spins for a second.

  11. Wod 14:11
    160lbs for deadlift #2band for rimg dips and did all du’s. Great job by everyone this evening!

  12. Only warm ups and motion stretch today..Rats Mike is soooo bossy would not allow me to do a work out…I must have looked weird rolling around on the floor trying to get up…frigging beached whale or wot???? but the boss is right i need to know how to get up off the ground again with no help…you know how long ago that was….

  13. OOOps forgot…did 30@15lb KB .clock stretches 30 each leg,width stretches..benchmark 4 ft apart then bend touch ground, sitting stretches can only reach ankles not toes, 40 single unders

  14. Deadlifts at 135lbs, for three sets, down to 90 lbs for fourth.
    Very scaled down tricep dips, and haven’t mastered double-unders, as skipping alone is a challenge at times!
    Finished WOD in 11:17
    I do love the challenge of Crossfit thus far (four sessions), and really enjoy how everyone is very encouraging! Great atmosphere to be in when my body just wants to quit, and I hear someone say “C’mon, You got this!”
    @Mike, I’ll be sure to add my marketing costs on the e-transfer….hahaha right. Thanks for all your help so far.