Monday 122412

“12 Days of Christmas”

1 Rope climb
2 Deadlifts, 325# (225#)
3 Forward rolls
4 10m Shuttle sprints
5 Handstand push-ups
6 DB Hang cleans, 40# (25#)
7 Box jumps, 30″ (24″)
8 Kettlebell swings, 32kg (24kg)
9 Toes to bar
10 Overhead squats, 135# (95#)
11 Push press, 135# (95#)
12 Muscle ups

This workout will be done with the “Twelve Days of Christmas” played on repeat during the entire workout. You must sing along, whilst keeping in mind that Christmas is in the near future. If you swear too much, a lump of coal will surely meet your stocking.

Post time and thoughts to comments and BTWB.

Synchronized group L-sits, NBD.

We’ve added more classes for Monday, since all you people are so excited to join us!  Sign up on MBO, show up, and spread some holiday cheer.

Cheat Day Shenanigans

Cheat day, cheat day, when’s my next cheat day?!?  Bah humbug!  Cheat days are for athletes that have their diets dialed and locked in place.  Cheat days are scheduled events that occur only once a week and vary in duration based on the need to satisfy urges to ensure a successful week.  If an athlete has not completed a month in the PaleoZone, free of cheats, you should not be thinking about cheating yet anyway. 

With that said, let’s break down a successful week that affords a cheat day.  Adhering to a 5 meal per day schedule, you are eating 35 meals a week.  To remain 90% PaleoZone, you can afford roughly 3 meals per week that are not PaleoZone.  Now do we recommend using all 3 cheat meals – NO!  We are using 90% as the lowest percentage that would still allow an athlete to see the benefits of a sound PaleoZone program. 

Here’s what we recommend to get the most of your cheat day.  First, don’t cheat the whole day – remember, you only have 3 meals to remain 90% PaleoZone.  Start your cheat day off as with any other day – a PaleoZone breakfast and lunch, and a PaleoZone post workout snack.  This leaves you with dinner and a midnight snack.  If you so desire, these are the two meals to cheat on.  Make them count – satisfy your urges, so that the rest of the week you aren’t craving anything.

By using this method, cheats are set to a schedule that you can count on and look forward to. You are spending 90% of your week eating perfectly (otherwise it’s cheating, right?).  You are also satisfying urges that could possibly spell disaster if ignored.  Make a list of craves during the week and prioritizethem before going to the market to shop for cheats.  Again – 90% or bust!!!


  1. Scotty :

    Hey Luke,
    Is Sonic considerd a cheat meal or Paleo Zone?

  2. Ryan Y :

    I vote for the muppets and John Denver version. Straight No Chaser has a pretty good version too. Tough call

  3. Courtney N :

    On the first day of Christmas my true love gave to me . . . SILENCE!!! I hate that song now.

    • Scotty :

      After the twelth day my crossfit gym gave me an achy back and the ability to feel pain for sitting on the couch. I’m beatdown and happy as hell I was there. Thanks everyone

  4. Charles :

    Brutal workout – on the bright side my Christmas holiday can only improve using this wod as the starting point/baseline.

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