WOD:

Gymnastics Relay

Run 200m
100 Ring Rows
Run 200m
200 Burpees
Run 200m
300 Sit-ups
Run 200m
400 Squats

WOD will be performed in teams of 4. All 4 team members must have completed the run prior to beginning the movement repetitions. Only 2 team members are allowed to perform reps at any given time. Repetitions do not have to be evenly distributed.

Post team name and time to comments.

The dreaded Overhead Lunge/Push-up WOD...when will it rear it's ugly head again?

Another Paleo Success Story

Check out this great blog post from a dear friend of ours back at our CrossFit birthplace, Oceanside CrossFit.  Susan is truly a dedicated CrossFitter who recently converted to the Paleo lifestyle during a recent Nutrition Challenge at OCF.  She decided to start a blog to chronicle her journey through the challenge and share some yummy looking recipes.  Check out her latest post, which she graciously allowed us to repost below, regarding the “end” of the challenge.  Way to go Susan, very proud of you and we miss you, Steve and all of our OCF friends.

Paleo: My New BFF!!

Well, as of yesterday, March 4, 2010 the Oceanisde Crossfit Nutrition challenge has come to an end….or has it?

Yesterday was to be the First day off the challenge, I have to admit, I had a hard time thinking about spending a day without my new found friend Paleo! The one or two times I thought of hanging out with my old friends, potato chip and popcorn, pizza and even enchilada, I realized they are NOT really my friends, they’re empty and shallow, my past relationship with them had no substance, no meaning, and all they have ever done is cause me grief. I realized how in the past, I always made excuses for them, I always defended them. Not once did they ever do anything good or nice for me…….What did I ever see in them?

My new friend, Paleo, is incredibly satisfying, gratifying and even indulgent! Paleo is never shallow, Paleo always provides substance and meaning. Paleo gives me gifts, like strength and power. Paleo always puts me first, gives me lean muscle and only takes unwanted things from me, like fat! How kind and wonderful is that!

During my our first 30 days together, Paleo did take a few more things from me, but I am good with those things being gone from my life. Because, what Paleo gave me in return, is far better than what was taken!
Things taken:
2 inches from waist
8lbs
Fatigue
Digestive issues
Bloating and abdominal distension

Gifts Given:
Strength
Endurance
Energy
Lean muscle mass
Appreciation for GOOD food!
These are just a few of the big gifts……… I could go on forever….

So, I think my friend Paleo is here to stay……… That’s not to say that I won’t visit with the old crew once in a while, but I definitely will think about whether or not the consequences are worth a short lived visit with them.