Wednesday 100210

For max reps during each round:

1:00 of thrusters, 65#/45#
1:00 of kipping pull-ups

1:00 rest

:45 of thrusters, 95#/65#
:45 of chest to bar kipping pull-ups

1:00 rest

:30 of thrusters, 135#/85#
:30 of deadhang pull-ups

1:00 rest

:15 of thrusters, 155#/105#
:15 of L-pull-ups

Swap plates quickly during rest periods, your total depends on it!

Post running total for each round and total for all rounds to comments.


Jim leaves no question whether he's reached full ROM. 

And now, another Fuel Page addition from Mrs. Godinez: Asian Fusion Chicken Salad!


Always looking for easy food to take on the road with you?  Well, here's one totally Paleo/Zone friendly, that you can throw into a bell pepper, lettuce wraps or however your heart desires.  It's super fast and easy, just grab the coleslaw mix in the produce section of your local grocery, throw it together with some leftover cooked chicken or turkey and season it to your palate.  We like to add five spice powder, or curry, etc.

24 oz chopped, cooked chicken or turkey breast (24P)
2.25 cups coleslaw mix or shredded cabbage (2C)
2 scallions, white and green parts sliced
8 oz almonds (8F)
1 tsp grated fresh ginger 
1/2 cup canned, crushed pineapple, drained (2C)
Bibb, Boston lettuce or colorful bell peppers for your boats (1 bell pepper = 1C)

In a food processor, combine half the chicken, coleslaw mix, scallions, almonds, and ginger. Pulse several times until finely chopped.  Transfer to a large bowl.  Repeat with the remaining chicken, coleslaw mix, scallions, almonds and ginger.  

Add pineapple to mixture, stir to combine well.

Spoon 2/3 cup of the chicken salad into a bell pepper for a 3P, 1.5C, 1F meal, feel free to add more pineapple or almonds if you don't want them elsewhere in your meal! 

*You can also make this without the food processor, if you just chop up the chicken and almonds.  


  1. Jeff "CueBall" :

    So this is our final cycle training at CF Al Asad and my boys and I are doing benchmark workouts. Today I completely surprised myself and destroyed my PR in Fran.
    Last done 3 Dec – 10:29 (first time rx’d)
    Today 10 Feb – 5:46!!!!
    I fought for that hook grip on the barbell but the PU bar was fingertips by the end. I had problems maintaining grip on the bars, any suggestions to better that?

  2. Cherie :

    Jeff – great job on your PR it sounds like you’re increasing that grip strength everyday…

  3. Matt :

    Congrats jeff! I’d try releasing the hook and focus on keeping a loose grip during the thrusters. Breathing is key too!

  4. Amy Schaeffer :

    Jeff, this is one reason why I love you!!!

  5. Jeff "CueBall" :

    Thanks and Matt I’ll have to give that a try for the next bout with her. I don’t know what I did for breathing cause after I called time and collapsed on the floor, it felt like I came out from under water and got those first gasps of breath.

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