For time:

1000m Row

50 Thrusters, 45# (35#)

30 Pull-ups

Cookie: 3 x 5 reps of overhead squats

Post time and thoughts to comments.


Lil pulling deads on a beautiful Saturday morning. 

What are you packing into your fridge now that the Paleo Challenge is underway?  I can tell you that your trainers have about fifty different cuts of various meat floating between the fridge and the freezer.  We are of the opinion that if you're going to make a little, make a lot!  When you roll the grill out for a steak, throw on some chicken breasts, some fish, and… some more steaks.  What you don't use will make a very easy snack later in the day.

Here's another food to keep on hand: vegetable stock.  You can use vegetable stock and left-over meats to create wonderful soups in just minutes.  Try this recipe out:

Vegetable Stock
2 cups leeks, 2C
2 cups chopped carrots, 2C
1.5 cups coarsely chopped onion, 1C
2 cups coarsely chopped celery, 1C
1 lg. zucchini chopped, .75C
1 bunch fresh parsley
.5 bunch fresh thyme
7 whole peppercorns
8 cups water

There is roughly 7 carb blocks in this recipe, so measure out what the total volume of the stock is and divide that by 7 to come up with what a single block measurement is.  Keep it in the fridge, or even freeze some for use later.  Plus, who doesn't love some soup on a chilly spring afternoon.  Mmmmm.

On another note, today is another opportunity to add an entry to your logbook.  For those of you who missed "Grace", you can make up for it by having a go at "Jackie."  Remember looks can be deceiving.


  1. Oh yeah, check out the Coming Attractions page and Fuel page for more CFV fun!

  2. Amy Schaeffer :

    I am excited for Jackie…The main CF site has a rowing tutorial: (you have to be a member to see it though)
    OR, you can go here :
    and it is a listing of all the CF rowing demonstrations.
    Does anyone know where I can find sugar free marinara/tomato sauce?

  3. Jen :

    I found a great no-salt spice at Costco. It is called Organic No-salt seasoning and I have been putting it on everything. Very flavorful!

  4. Jeff McD :

    12:58 time for Jackie, used an AB band on the pull ups. Did a few sets of the cookie as well.

  5. cherie :

    Amy – Classico is sugar free I believe hunts is too.
    11:48 Jackie rx’d

  6. Rich :

    Pretty sure I wont be doing this WOD since I had A shot in each shoulder yesterday (Anthrax in one and Typhoid in the other) and I can barely move my arms above my head! Hmmm, I wonder if Anthrax is Paleo friendly…? Good luck and kill this WOD its a fun one!
    My fridge is literally packed with meat, veggies, fruits, and eggs. Plus the non-paleo stuff on the door which I haven’t thrown out yet! I have been Paleo for 1 week now, and am really enjoying it – unfortunately I have been too busy to get in for the WOD’s but I should be back in tomorrow at 630! See you all then!

  7. cherie :

    Rich I put you down for 6:30pm tomorrow see you then.

  8. Joylyn :

    Red Card pack test 39:33, 3 miles with 45# vest, no jogging/running allowed. Sweet! This kills all of my old times by several minutes. Don’t know how I could go any faster other than grow a couple inches.

  9. cherie :

    Hey guys I subscribe to the online free newsletter from Paleo they have a ton of great information.

  10. tiff :

    whew!!! THAT was a workout! will have much better idea for pacing on that 1000m row next time…feels gooooood.
    came across another free online paleo “cookbook” with some interesting recipes for pancakes and custards. haven’t tried any yet, but just wanted to put it out there.
    -tiff =)

  11. Sara Weisbart :

    I am SO hungry. Is anyone else having this problem??? My stomach feels empty most of the day… I think I need to make an adjustment.

  12. Mark Atkinson :

    So…in case you all didn’t know..there is more than one type of beer that we can drink…3 i found at the alcohol shop near Sunflower market…I am currently having one..its part of my carbs for the evening..”New Grist”…def has a unique taste to if anyone else has tried the other ones let me know…

  13. tiff :

    i haven’t been hungry…but i haven’t felt good since starting paleo. i felt GREAT on the zone (and mostly i did make paleo-esque choices on the zone), but since starting paleo (this is about day 9 for me today) i’ve been getting bad headaches and getting dizzy….a lot. after talking with matt today i found out i’m probably taking too much fish oil (which may lower blood pressure) also may need to add some carbs back in (i cut carbs for the weight loss plan).
    i’m planning on upping carbs a bit tomorrow to test the theory as i didn’t take any fish oil today and was still extremely dizzy especially during and after wod.
    on the plus side of things….i have never eaten/cooked so much delicious food! i cooked scallops and shrimp dishes to eat this week (first timer on those proteins) and am so excited with the yummy-ness of both. chocolate no longer holds that allure it once did, either….it was not hard at all to turn down chocolate bday cake and m&ms today! this is an absolute first for me…the taste buds ARE changing!
    i can’t believe i ever ate like i used to…wow. and gross.

  14. Matt :

    Hey, I just wanted to throw a shout out to everyone who was doing pull-ups unassisted for the first time during a WOD today – you know who you are and you all did great!
    Secondly, I wanted to mention the positive energy in the gym today was absolutely fantastic and the times are the proof. I think the morning classes should really switch to the evening once in a while so you can chase the times for once, rather than set the pace.
    13 1/3 rds. Probably more next time… need to get better at HSPUs.

  15. Elizabeth :

    I know your wife has to work unfortunately, Matt, but GO TO BED!!!
    And you’re right! The energy was great! Everyone is doing fantastic. Keep it up people!

  16. Emmalee :

    Time for the WOD was 9:45. It was a good one, def. felt good on that one!

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