Two rounds for time of:

400m Run

15 Sumo deadlift high pull, 115# (75#)

25 Front squats, 115# (75#)

Post time to comments.


Jeff Guthrie from EmerFit (Ft. Collins) enjoying Sunday's Funday WOD.

You may have noticed a couple of additions to the gym.  When you walk in the door there are two pairs of rings hanging from the ceiling.  While most people think muscle-ups when they see rings, there are numerous skills that can be developed on the rings.  Try the following: holding the false grip, skin-the-cats, inverted hang, pull-ups, dips, front and back levers, L-sits and variations, and of course muscle-ups.  Check out the Drills and Skills website for some other ideas.

Also, we've finished the last Paleo Clinic before the Paleo Challenge starts on Saturday.  If you haven't taken your picture, please do so before Saturday.  If you have any additional questions or concerns, please post them to comments, call us, or talk to us in person.  We want everyone on the right track from the get go.  We are really excited about getting this thing started and see some results in the form of looking better, feeling better, and performing better. 

For your reading and eating pleasure: The Performance Menu Cookbook


  1. Anna :

    New recipe, Paleo pancakes, good for those who are adding extra fat in their diet.
    2 eggs
    1/2 nut butter (not peanut butter), we used almond buter
    1/2 cup unsweetned applesauce
    1/4 teaspoon of cinnamon, I added more because I like the flavor
    mix all ingredients, cook in skillet on medium heat in cocnut oil. Make sure batter is set in pan before fliping and cok on medium to make sure it is cooked all the way through.
    this recipe makes 3 servings at 1/2 carb block, 1/2 protein, and 15 fat.
    We fgured one serving was a little over a 1/4 cup.
    You can top with fruit.

  2. Jeff McD :

    18:17 with 105#. Struggled with the squats but it’s my biggest opportunity and I continue improve

  3. TIm M. :

    13:44 rx’d. I need to work on my cardio.

  4. stef :

    Anna, please keep Paleo meal and menu idea’s flowing. Lol… I’m about to call you and Alan. I’m going to need serious meal help.

  5. Matt :

    Glad to see you guys are sharing ideas. Here’s what I had as a snack:
    4oz flank steak
    1 grapefruit
    42 almonds (2x fat + 6 reassigned blocks)
    I’m so boring… but I’m full.

  6. Amy Schaeffer :

    Just so everyone knows, having to eat A LOT is just as hard as having to cut back…….my meals now feel very similar to the WODs: I eat as much weight in food as I can and in as little amount of time as possible to avoid feeling full to too soon and then having to lay around after to recover. This is going to be a very long, but awesome seven weeks!
    I was thinking that it might be fun for all of us to get together on Saturday evening. It is our first night of the paleo or paleo/zone competition and maybe we could all hang out and share delicious paleo food and gluten-free beer?

  7. Anna :

    No problem Tiff. There are about 30 free recipes at
    10:20 as rxd

  8. Anna :

    By the way Matt and Cherie, what is this lime dressing I keep hearing about, could you pass out your recipe?

  9. TIm M. :

    To add to Matts ideal I had for Lunch 4oz Flank Steak with Garlic and Herb Marinade it taste great. (P4) 1.5 cups Broccoli (C2) Olive oil/ Almonds (F10)
    Paleo Diet book, pg 191
    4 cloves garlic
    4 T olive oil
    1/3 c basil, chopped
    1/3 c oregano, chopped
    1/3 c parsley, chopped
    6 T lemon juice (squeezed fresh lemons)
    1 tsp Black Pepper
    6 almonds
    add everything to blender, brush on any meat and grill.

  10. Matt :

    I’d listen to Tim as he is actually a cook. Really.
    Amy, I think you have a great idea! I’m afraid beer is off limits for 7 weeks though – starting Saturday. Friday night is fair game though.
    2 limes sqeezed into blender
    4 avacados
    1 bunch of cilantro leaves
    add water until smooth
    add pepper, garlic, and cayenne to taste.

  11. Sara Weisbart :

    I made chicken curry with asparagus for lunch today! It was delicious…although, are we sure coconut milk is ok, because the label says that most of the fat is saturated fat? Well, I hope it is because I love curry and am excited to continue eating it.
    Just went to CB and Potts with the family. I brought my scale and had 4.5 oz grilled salmon with steamed broccoli and brought my fat in nuts. However, they ate burgers, fries, and ice cream, which actually didn’t even look good to me…. except maybe the ice cream, of which I did not taste!

  12. tiff :

    we were lunch twins today sara….weird…..=)

  13. Joylyn :

    Cherie–well deserved props to you on the affiliate blog today!
    I’ve been making lettuce wraps at lunch with 3oz (flank steak, chicken, etc) (3P), several bibb lettuce pieces, red bell pepper slices, bit of chimichurri(1C), and 15 pecans (5F). Still trying to figure out if horseradish is free. Will post new chimichurri recipe after making new batch tonight.
    Thanks everyone for the other recipes! Can’t wait to share more.
    Mas and I are in for Saturday night kickoff! Last weekend @ Comedy Works was fun, and we were thinking of checking out the improv comedy place in the Wynkoop basement this Saturday night(Impulse Theater, I think). We like any excuse to laugh, usually at ourselves or each other. But improv always makes me cry (that’s from laughing). So if anyone else wants to join us–you are welcome!
    10:50 as rx’d. Gonna feel it tomorrow for sure.

  14. Joylyn :

    Oh yes! Almost forgot, dropping off the leather hand grips at Verve in the morning before work. There will be one of each size (small, medium, large) for people to try on. They were just made by Rage Fitness Supply, and thus don’t have their new logo stamp or anything yet. They said that if the finger holes are too small/tight you can sand them down, otherwise not much care is needed. I’ll leave contact cards for anyone that’s interested in buying a pair. I think they are $12.95 each.
    Alan and Anna–yours will be there too for pickup! Yeah for our hands!

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