January 4th, 2010 
John Welcome back to the pain and discomfort that is CrossFit. Drink lots of water, stretch, foam roll, eat protein, get lots of sleep and keep working hard. The return of some familiar faces has shaken up the leader board. You can’t ever have an ‘off day’ at the gym because there is always somebody right behind you ready to jump up a spot or two.
STRENGTH/SKILL WOD
5×5 Back Squat
WOD
Thrusters (95/65)
OH Lunges (95/65)
SDHP (95/65)
30-20-10
NAME / TIME / THRUSTER WEIGHT/ OH LUNGE WEIGHT / SDHP WEIGHT
(*R = From the rack)
| Mary C. | 21:42 | mod | Alissa | 22:28 | 65/25/35 | Jordan | 24:16 | 85/65/65 | ||
| Bob | 16:00 | mod | Mitch | 20:03 | 65/25/65 | Jeremy | 16:41 | 85/65/85 | ||
| Leslie | 18:47 | 25/15/25 | Michele | 20:03 | 65/35/65 | Doug | 21:46 | 95/45/95 | ||
| Karen | 15:07 | 30/15/26 | Lee | 19:34 | 65/35/65 | Mark | 21:29 | 95/45/95 | ||
| Shari | 14:31 | 35/14/35 | Mike Le. | 18:48 | 65/45/35 | Stephen | DNF | 95/65/95 | ||
| Robin | 24:24 | 35/15/35 | Sara | 23:12 | 65/45/65 | Chris | 26:51 | 95/65/95 | ||
| Belinda | 22:22 | 35/15/35 | Kurt | 21:05 | 65/45/65 | Danny | 22:37 | 95/65/95 | ||
| Trupti | 21:05 | 35/15/35 | Susie | 20:36 | 65/45/65 | Justin | 17:52 | 95/65/95 | ||
| Silvia | 17:54 | 35/15/35 | Elisha | 20:30 | 65/45/65 | Marc | 16:45 | 95/65/95 | ||
| Katie K. | 16:33 | 35/20/35 | Mike P. | 19:46 | 65/45/65 | Jason | 29:46 | 95/75/95 | ||
| Allison F. | 21:13 | 45/25/35 | Freddy | 18:58 | 65/45/65 | David T. | 27:20 | 95/95/95 mod | ||
| Cindy | 18:14 | 45/35/45 | Mike La. | 17:53 | 65/45/65 | Charles | 33:57 | 95/95/95 | ||
| Steph T. | 16:35 | 45/35/45 | Howard B. | 14:10 | 65/45/65 | Robert R. | 30:20 | 95/95/95 | ||
| Veronica | 21:07 | 45/45/45 | Amber | 20:22 | 65/55/65 | Brian | 25:58 | 95/95/95 | ||
| Kelly | 19:15 | 45/45/45 | David L. | 27:56 | 65/65/65 | Nic | 25:00 | 95/95/95 | ||
| Paul | 18:07 | 45/45/55 | Adrian | 25:43 | 65/65/65 | David U. | 20:01 | 95/95/95 | ||
| Julie | 17:56 | 50/15/50 | Laura | 13:35 | 65/65/65 *R | Bowie | 19:39 | 95/95/95 | ||
| Mindy | 21:15 | 50/35/45 | Les | 19:52 | 75/15/75 | Greg K. | 18:49 | 95/95/95 | ||
| Lori | 25:40 | 55/20/35 | Rex | 21:53 | 75/45/55 | Mac | 18:45 | 95/95/95 | ||
| Ashlee | 26:34 | 55/25/55 mod | Travis | 26:29 | 75/45/75 | Brett | 18:03 | 95/95/95 | ||
| Fran | 22:19 | 55/35/55 | Tony K. | 19:43 | 75/45/75 | Tim F. | 17:10 | 95/95/95 | ||
| Cynthia | 17:58 | 55/35/55 | Harry | 26:35 | 85/45/85 | Yogi | 15:02 | 95/95/95 | ||
| Robert D. | 25:19 | 65/16/65 | Scott | 13:01 | 95/95/95 |
I know, I went a little crazy with OH lunge pictures. I thought they looked cool though.
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Veronica: Here’s the main site for paleo that Loren Cordain (the author of The Paleo Diet) has input on. http://www.thepaleodiet.com
I will still bring the book up tomorrow as well.
That WOD sucked more than 2009. Thanks, John.
Its going to be an interesting first part of the year for sure.
John,
Bro I just want to thank you for your great hospitality, you have a great place and great info. Thank you for everything. Hope one day you can make it down here. You are always welcome to my side of Texas, my box is your box brotha.
take care and may God bless you.
p.s. Could you email me the pics you took if you would please, thanks.
Miguel
Ranger-CrossFit
Pharr, Texas and McAllen area
“Rangers Lead The Way”
I can barely move today.
Reminded me of a Curtis P for some reason (with the movements split-up), but 10X worse since the lunges were OH instead of racked.
Youre right, I never thought of them that way, just need to add in a hang squat clean or two.
I may not have finished the workout, but it sure finished me! I’ve been walking around today like a pirate with two peg-legs.
Here is another good source of Paleo information:
http://www.marksdailyapple.com
I heard this guy on a recent Crossfit Radio episode and he was very informative.
Great looking WOD! Might be stealing it…
Ben, I can’t lie I’m kinda proud of this one…