1/8/2009 WOD & Other Interesting Posts

CrossFit WOD
Ten rounds for time of:
3 Weighted Pull Ups, 45 pounds
5 Strict Pull Ups
7 Kipping Pull Ups
Post Time and Sets

Rick's WOD
Rd 1 - 3 X45 lb Pull Ups (WPU), 5 Strict Pull Ups (SPU), 7 Box Jump Pull Ups (BJPU) - 2 sets
Rd 2 - 3 X35 lb WPU, 5 SPU, 7 BJPU - 3 sets
Rd 3 - 3 X25 lb WPU, 5 SPU, 7 BJPU - 4 sets
Rd 4 - 3 X25 lb WPU, 5 SPU, 7 BJPU -5 sets
Rd 5 - 3 X25 lb WPU, 5 SPU, 7 BJPU - 4 sets
Rd 6 - 3 X25 lb WPU, 5 SPU, 7 BJPU - 5 sets
Rd 7 - 3 X25 lb WPU, 5 SPU, 7 Band Assisted Pull Ups (BAPU) - 4 sets
Rd 8 - 3 X25 lb WPU, 5 SPU, 7 BAPU - 4 sets
Rd 9 - 3 X25 lb WPU, 5 SPU, 7 BAPU -4 sets
Rd 10 - 3 X25 lb WPU, 5 SPU, 7 BAPU -4 sets
Time = 23:46

Squat Tabata - 17, 17, 17, 17, 17, 16, 16, 16

I really need to work on my pull ups.

I started following a "paleo" style diet one month ago. When I say paleo style, I am attempting to follow the diet prescribed by Loren Cordain, MD. I have been successful in eliminating grain based foods and sugar from my diet. I have not been successful in eating only lean and non-processed meats. Even with setbacks during the holidays, I have lost 6 lbs. The amazing part of the diet is the amount of food I am eating.

Seth Godin has an interesting post about goals on his blog The thing about goals . Make sure you read the entire post.

If you are a steak lover like yours truly, you will enjoy this post from Conditioning Research Beer Marinade?

Enjoy.