Friday, October 29, 2010


There be bears here!

First, a great blog post by Sarah Fragoso on getting your head into eating Paleo:

What does eating Paleo REALLY Mean?? And a recipe….

Gymnastic WU/skills 2

  • Deadlift 3 x 5
“Brenton “
Five rounds for time of:
  • Bear crawl 100 feet 
  • Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Scaling: 3 rounds; 50 feet; 3 burpees.
Time limit:  15 minutes

Things to do in the car:
change seat position.
  • Air support cushion move around to achieve good position.
  • Hook arm on opposite head rest.
  • Hollow; squeeze butt, tighten abs.
  • 12 - 16 oz H2O per hour.
  • Hold steering wheel with straight arms, externally rotate at shoulder.
  • Knee internally rotated, one hand helps stretch a little 
  • internal rotation; hand behind back, press shoulder into seat.

And now, the mobility WOD:
  • Bully stretch; shoulder in good position, pull away, drop down; open up neck; 2’ each side
  • Calf stretch
  • Hip: femur ext rotate. Load: butt back. Tension belly button to foot, knee.
  • Tall glute stretch; no ext rotate.


  1. CW: 15:00 DNF. I finished 3 and 3/4 rounds. The pace felt good (well, if good means stopping for a head rush, then it still being dark when I open my eyes,) so I'm happy.

  2. it was hard, probably the hardest so far but also probably the most fun so far also

  3. KW: 14:40, 5 rounds. This WOD was "sneaky", as Meg seemed easy going in but added up in a big hurry. The muscles on the tops of my shins are still achy from the jumps!


How'dja do? Waddya think?