Four rounds for time of:

15 Knees-to-elbows

15 Burpees

15 Overhead squats, 95# (65#)

Post time to comments.


Crew from the Nutrition Certification enjoying a WOD with CF Agoge in Montrose.  Yes that's Alan about to bite his tongue off.

World Class Fitness in 100 Words:

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.  Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Dead-lift, clean, squat, presses, C&J and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.
  • Regularly learn and play new sports.

-Coach Glassman, CrossFit Journal, October 2002

Nutrition seems to be the biggest hurdle for any person seeking elite fitness and health.  We can learn to do pull-ups with bloody hands, but don't tell us what we have to eat.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar".  This is the Paleo diet, aka hunter gather.  Notice there are no grains or dairy on this list. Keep intake to levels that will support exercise but not body fat.  This is the zone, calorie restrictive and hormone balancing.

As the week goes on, we will drill into the specific's as to why a paleo/zone diet is the diet that promotes optimal health and performance.  On Sunday we will be holding a short nutrition discussion with Q&A to kick off our Paleo challenge.  That's right Paleo Challenge!  Who among us will see the biggest changes in our health, fitness and composition?  Detail to follow daily.


  1. Anna :

    Hey guys, was wondering if anyone has found some pants at the gym. I am missing 2 pairs, both black with stripes down the side, I know one pair is addidas, the other not sure what brand. Please let m knowf yall have seen them.
    What time on sunday are we doing the nutrition thing? I work until 7p, Alan is doing the denver burn building that day with evergreen. He should be done in the afternoon. I want to come, if you all are willing to do it about 8pm.

  2. anthony :

    Anna, your addidas pants are at the gym.

  3. Sarah :

    When are pirouettes going to be incorporated into a WOD? I’m coming down for that one.

  4. cherie :

    Anna we are planning Sunday to be at 1pm. We can schedule a additional day if their are those that can not make it. Plus Anna we would love your input as you all went with us. Maybe we can get together before hand?
    Sarah – can you make it tomorrow?

  5. Erin Johnson :

    Cherie and all–
    I would love to attend the nutrition mtg on Sunday as well but I work! So it would be great if you had another one! Let me know when you think you’d have another seminar. Thanks! Erin

  6. Amy Schaeffer :

    First, I will be there Sunday. I can’t wait to see what it is like to be a Cave Man, plus Jared says it should help in my understanding of why he must club me before having his way, if you will. (He says it hurts him more than it hurts me.)
    Second, Luke: I am not joking when I say that White Snake’s Here I go Again is one of my favorites. It seriously gets me going.
    Third, I am with Sara on the pirouettes…..I have a black unitard laying around here somewhere.

  7. stef :

    Amy, you can just wear the “custume” from halloween! Although, I WILL NOT be wearing my costume. Unless, of course, I can add shorts.

  8. Tiff :

    i will be there sunday…looking forward to hearing all about last weekend!

  9. Those of you that saw the automatic post that went up we are not doing pull-ups tomorrow. Stay tuned, we’re giving the hands a break. – Cherie

  10. Matt :

    I’ll be the first to post time to comments…
    Matt 8:44 rx’d
    Cookie: 1rm clean – 290# – a new PR!

  11. Joylyn :

    As rx’d, 22:37. Tender hands.

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