06/28/11 WOD


In honor of Independence week, our first hero:

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel



AMRAP in 20 min of:

6 Dead lift- 225m/155w

7 Burpee Pull-ups

10 KB Swings- 70m/53w

200 m Run



Paleo Challenge, Day 1 down a life time to go!

Be sure to record your daily scores on the Paleo Board.  Just a quick reminder of how its scored.

Four Points: You are a hunter-gatherer. You eat nothing but meat, veggies, some fruit, nuts and seeds.

Three Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible.
Examples: Dried Fruit, Most Condiments (bbq, soy sauce, ketchup, mayo, salad dressing), Peanuts, Whey Protein, Hummus, Cream in Coffee, etc…

Two Points: You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having a soda at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
Examples: 1 beer/glass of wine, dinner rolls, a handful of fries/chips, rice, etc…

One Point: Most of your day was Paleo, but there was one full meal that you fell off the wagon.
Examples: Pasta, Pizza, more than one Soda/Juice/alcohol, bag of popcorn, etc…

Zero Points: You had a bad day and made more than one solid mistake.
Examples: You had a couple slices of pizza and beer.

1. You get one extra bonus point for everyday you participate in a CrossFit workout at CFTC. We believe rewarding people for being at CFTC will serve two purposes. First the more you are at the CrossFit the more support and exposure you will have during the Paleo Challenge. Being around others that are going through the same experiences you are will enhance your chances of success. Second, the benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.
2. You can get an additional bonus point for every night you sleep more than eight hours. Proper sleep has been associated with everything from faster recovery, better mental focus, to more HGH production. We believe this is one of the greatest factors in improved health and want to reward those that are getting their sleep.


06/27/11 WOD Results


Posted on: June 27, 2011admin

7 thoughts on “06/28/11 WOD

  1. Do you think you could put the WOD on by 10:00 p.m. So we are able to get 8 hours of sleep for the next 30days. We need all the point we can get. It would help the 5 and 6:00 classes. 9:00 would even be better. Thank s for considering this.

  2. Is anyone having headaches? Ever heard of a detox? Diet coke is not good for you take note and don’t start it in the first place.

  3. At the ballgame my husband came with my bunless dry burger AND a diet coke! Now that was hard to turn down!!!

    Two days down!!!!

  4. My sister in law (Krystal) made the egg and sausage muffins yesterday and sent me a picture. They looked amazing! I’m going to give it a shot tomorrow night so I have something to eat other than hard boiled eggs in the morning. Not sure about the rest of you, but breakfast is the hardest meal for me to prepare because I work so early I never have time. I’m betting these muffins are the perfect fix. Nice job today everyone! Now go to bed… You have another Hero WOD to conquer tomorrow.

  5. So let me tell you a little something about diet coke. I went 2 days without it and didn’t experience ‘the headache’ Today i caved (yes i know i’m lame) and had 1. I got the WORST headache AFTER drinking my diet coke! Now explain that to me?
    My conclusion… I’m being taught a lesson. Lesson learned. Don’t think i’ll have 1 tomorrow 🙂

    Yes i’m still awake. Guilty. But i fully plan to sleep until 8!!!

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