Mobility WOD

Seven rounds for time of:
3 Deadlifts
3 Hang Cleans
3 Jerks

Increase weight each round, and the goal is to reach your body weight by the last round. Rest 1-3 minutes between sets. Post weights to comments.


Because many of you having schedule conflicts for next Tuesday’s skating party, the Christmas party will be rescheduled. We are looking for a new venue for next Thursday, December 16. Stay tuned for more details!


On the seventh day of Christmas, my CrossFit gave to me….

Seven Ropes a-climbing,
Six Double Unders,
Four Clean and Jerks,
Three Deadlifts,
Two Muscle Ups, and


Many of you decided you are all in for Paleo January! Awesome!! Now, it’s time to get your pantry and fridge stocked for what you’ll need to make most anything in January!

I asked several Paleo-ers what essentials they keep in stock…here’s a list of things you will want to have on hand. (No, you don’t HAVE to have all of these, but they will come in handy. The first three are essential.)

Meat, of all kinds (especially ground beef & chicken – cheap and easy)
Lots of fresh fruits/veggies…makes you eat them faster if you know they will go bad soon!
Fruit – is often easier to eat on the go.
Olive oil and balsamic vinegar
Almond butter
Raw nuts (almonds)
Almond flour
Coconut, in all forms, but especially coconut oil and coconut milk
Sweet potatoes – sweet potato fries are huge with the kids.
Paleo friendly spices

Several CF7 Paleo-ers have given their best tips too – for those of you going Paleo in January, what questions do you have??

Thursday WOD, December 9, 2010

11 thoughts on “Thursday WOD, December 9, 2010

  • December 9, 2010 at 8:30 am

    95/105/115/125/135/155/165 failed on the 3 jerks at 165

    hard, quick workout for those in a hurry.

  • December 9, 2010 at 8:57 am

    So… no dairy right? What about eggs?

  • December 9, 2010 at 9:04 am

    Also, what are some good going out to eat options? Like what restaurant, what to order etc… 🙂 Sorry I have lots of questions!

  • December 9, 2010 at 2:00 pm

    No dairy. Period. Eggs are not dairy so you can absolutely eat them. I find that I will take whatever leftover meat I have from the night before, veggies too, and mix them in a skillet with a couple eggs, and presto, you have a quick and easy paleo breakfast.

    When it comes to going out, it is actually easier than you think. I can go to almost any restaurant and find something to eat. I always order some form of meat, then ask them to cut out the rice/beans/potatoes and just double up on veggies. While this may or may not be as strict as what you can do at home, it at least allows you to enjoy a meal out with friends and not be too worried about your “diet.”

    Example – go to Joe T’s, Mi Cocina etc, and order the beef fajitas, no rice and beans, no tortillas. Get an order of guacamole and you are all set. My point is if you can get by fairly easily at a tex-mex place, then you can do it anywhere. At a sushi place? Then just order the sashimi and seaweed salad.

    Speaking of salads, they are always a good option, but avoid the cheese and croutons they put on them, and find out if you can get oil and vinegar (make sure it is olive oil) then just add some meat (chicken, salmon, etc.)

  • December 9, 2010 at 4:09 pm

    On the diary, true, hard core Paleo is no dairy – no milk, cheese, yogurt, Greek yogurt, butter, etc. If you are just starting Paleo, you might cut out all of the dairy initially, then add dairy items back in one at a time (if you REALLY want to), and see how they make you feel. There are several people who do Paleo+milk….you just have to figure out what works best for you and stick with that.

  • December 9, 2010 at 8:40 pm


    The steps to to this thing are to first cut out (completely 100%) the big three known gut irritants and inflammatory containing foods:


    You do this for not less the 30 days.

    If you want to go all in, you might follow the Whole9 approach:

    “Paleo + dairy” is used by folks who want to gain weight. That being the purpose of milk, helping little critters get bigger fast. Unless one is Bo/Lucas/Angie lean, stay away from milk and products derived thereof.

    If you are trying to lean out, you’ll want to do very low carb paleo (no fruit) and get yourself into ketosis. Otherwise just eat what you want within the Paleo paradigm, without yielding to temptation, for not less then 30 days and see how you feel, look and perform.

    Note that if you now run on carbs and go low carb, your performance will likely drop the first couple of weeks, then roar back.

    Is a Summer beat-down part of your motivation?

  • December 9, 2010 at 10:08 pm

    I became vegetarian several months ago and use beans in place of any meats. Is this not good….I notice ya’ll are ditching the beans(?).

  • December 9, 2010 at 10:17 pm

    Wow thanks guys.. I’m going to compile all this and print it.

    Lol Ronin.. I’ve just never tried to diet hard core and more energy, better WODs sounds great!

    Ended up with three 120# jerks.. DL and power cleaned 125 but failed the jerk, rats.

    Nice work Angie!! 145#!!

  • December 10, 2010 at 9:33 am


    Outside of some philosophical deal, why on earth would you want to do that?

    While you can live on beans (or just about anything) you cannot thrive on them. They are also, unless well cooked, somewhat poisonous.

    Start with:


    Prior to this paleo thing, for me “diet” was a way to control weight. The notion that ones food make up can influence athletic performance is, I am embarrassed to say, new to me.


  • December 10, 2010 at 12:59 pm

    Thanks Ronin, that is very informative.. no fruit sounds no fun. I really like milk but I’ll set it aside for the month. 🙂 Jeez, all you people are going to be monitoring me!

    Ok more questions, what about…

    And sweet potatoes but not regular potatoes?
    Coffee 🙂
    Deli meat
    organic (all fruit) snacks ;P
    dried fruit

    I’m going to read the book but this is helpful too, so NO:

    pita bread
    beans of any kind
    any alcohol? Wine?

    And then it probably matters how you prepare the meats/veggies right? What allowed?

    Thank you guys so much!

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