Pull-up 80% 1RM, 5×3 reps

Then, for time:

400m Run

15 Right arm dumbell squat snatch, 40#/25#

15 Left arm dumbell squat snatch, 40#/25#

30 Wall ball shots, 20#/15#

800m Run

30 Wall ball shots, 20#/15#

15 Right arm dumbell squat snatch, 40#/25#

15 Left arm dumbell squat snatch, 40#/25#

400m Run

Post time to comments.


Mas pullin' body weight plus 40kg.

Been slacking on the creativity lately with your food?  Paleo mayo can be used in such things as curry chicken salad (tune in tomorrow for that recipe).

How to make 100% paleo mayo:

This can be made in a larger batch to be kept in the fridge for use in anything you would normally use mayonnaise for.


2 Eggs
0.33 Cup of Olive oil
1 tsp of mustard powder
2 Dashes of cayenne
2 TBSP Lemon juice

Crack eggs in a blender and add spices.  Slowly over a 5 minute period add in the olive oil.  This is important, as it aids in making your mayonnaise thicker.

Zone exchange: 1TBSP = 3 Fat blocks (protein is negligible).



  1. Mas :

    So Tom (my best man) was looking to get a head count by this weekend of anyone who wanted to join us for my bachelor party on the 26th. His email is posted at the gym if you would like to join in the debauchery.

  2. Wiman :

    All I can say is when do the ladies get to have a night of fun with Joylyn….I am sure we could get into plenty of trouble!! 🙂

  3. Cherie :

    Mas- Matt is working or he would be there.
    Wiman – Rachel is planning and details to follow.
    Joylyn – anything else you need to work on?

  4. stef :

    Yes, fear not… Joylyn’s night been in discussion 🙂 WHOOT WHOOT!!!
    everyone – Cherie’s paleo mayo is actually good. I’ll be honest, at first I was concerned. BUT… we got to eat together and I totally destroyed the meal. Just saying. ha.

  5. stef :

    TIMES… how do i save this?
    Go here –
    Scroll to Rocky Mountain: men’s final. FREAKING MATT CHAN.
    I’m in a mood today.. somehow this made me feel a little better… Just go with it.. So sick to watch!

  6. Suuuuuwweeeeeet vid post steff!

  7. Alan :

    Hey guys…this is off topic…but check this link out. My wife is a star! 4th or 5th photo!!!

  8. Matt :

    Cool! Anna the nurse – funny to think any of us have lives outside our little cult. ;D

  9. YAY Anna!! What a lucky baby to have such a great nurse 🙂

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