CrossFit works. Will you?

5, 3, 1, 1, 1


Double Alternating Tabatta
Deadlift (225, 155)
Muscle Ups/Push Ups

L2 (185,135)
L1 (135, 95)
Advnaced – Sub Muscle Ups for Push Ups

Your score is the total reps for all 16 intervals.
Post score to comments.


  • bedavahost

    05/28/2011 @ 10:22 am

    kiralik tekne…

    yes it was nice to work like the look more into the hands of health by admin…

  • Corfu

    03/26/2011 @ 11:53 am

    Corfu island…

    Very interesting info, especially about Corfu…

  • Nick

    01/21/2011 @ 4:37 am

    Joe- I am doing paleo/zone as well. Figuring things out at first is a little tricky but after a week its pretty simple. Check out the article below. It breaks down the zone diet and what a “block” is. I have the chart in the article posted in my kitchen so I can reference it every now and then.

    Also, here is a list of high and low glycemic foods

  • Michelle Ahmadian via Facebook

    01/21/2011 @ 3:39 am

    Awesome job, Ali! I would agree that I perform best when I am doing Zone & Paleo together, rather than just Paleo.

    Jerk: 125lb
    WOD: 65 DLs @ 155lb, 79 PUs

  • Allison

    01/21/2011 @ 1:49 am

    Way to go Ali! And for leading us through the 5:30 class. Wondering if sharing of meal plans for a day etc.; see what the difference between paleo/zone etc., would be helpful for those of us “relearning” how to eat so we can see similar improvements.

  • Jaime

    01/21/2011 @ 1:34 am

    Nice Ali! ๐Ÿ™‚ ๐Ÿ™‚ ๐Ÿ™‚ ๐Ÿ™‚
    you get extra happy faces ๐Ÿ™‚

  • Goose

    01/21/2011 @ 1:12 am

    Awesome Ali, you should be happy. Kevin, i’m proud to say CFS doesn’t have any of those gym freaks but if I had to pick one I would have to be the “i pick things up and put them down” guy from the Planet Fitness commercials.

  • Ali

    01/21/2011 @ 12:54 am

    Yo! I just saw all these comments.

    Joe – I’m doing Zone and I think it’s key if you really want some awesome results. I haven’t found it overly tedious or limiting. As long as the food you are eating is mostly paleo and low glycemic it’s still a huge volume of veggies and protein. It’s def worth a shot to try it out and see if maybe you are way out of wack with balancing your meals/snacks. I noticed that even w/ a 90% paleo diet (oatmeal and greek yogurt are typically my only cheats) I was still slightly over on carbs for the day and a little low on protein/fats for some of my snacks. The Zone will make sure your macros (proteins, fats and carbs) are balanced all day long. We can def chat about this later!

    It’s definitely working on a performance level too b/c I jerked 135 lbs tonight! whooo!! ๐Ÿ˜‰ Sorry just a little happy about that…

  • Greg

    01/21/2011 @ 12:49 am

    Organ meat. Those words should not be paired together.

    That is all.

  • Kevin

    01/20/2011 @ 11:13 pm

    Which one are you?

  • Joe

    01/20/2011 @ 9:22 pm

    I was dying to come in when I saw the WOD but I needed the day off.

  • Jaime

    01/20/2011 @ 8:51 pm

    oh and Seth and I will be making our delicious stuffed turkey peppers for the paleo potluck on sat. ๐Ÿ™‚

  • Jaime

    01/20/2011 @ 7:53 pm

    Joe, you slacker today!
    Ali sent me her Zone info and how you can do Zone with Paleo. I can email it to you if you want. I’m sticking to just paleo right now but maybe with do zone paleo eventually.
    Alec, I refuse to eat organ meats lol
    Max Jerk 125#
    DL 48 at 155# Pushups 62

  • Goose

    01/20/2011 @ 7:35 pm

    Ali is currently dabbling in the Zone diet and Amy also did strict Zone for a while and currently, but not as strictly, does some form of Paleo/Zone hybrid. Maybe they could shed some light on the situation?

  • Joe

    01/20/2011 @ 6:56 pm

    A little Paleo question for everyone today: I’ve been reading about the Zone and comparing it to the Paleo diet. One of the reasons I like Paleo, at least my interpretation of the diet, is that I don’t see the need to really strictly monitor or measure my portion sizes because I’m eating good, “clean” food. Granted, I’m not housing bacon and writing it off as OK just because it’s Paleo-friendly, but, I keep my meals, though a little larger than usual, reasonably proportional. The Zone on the other hand, is really strict about portion sizes and intake levels and ratios. Has anyone played around with the Zone’s block system and, if so, has it been more beneficial than simply adhering to eating Paleo?

  • Alec

    01/20/2011 @ 4:00 pm

    Jaime and Lucia, this is the pemmican I was eating this morning:

    It’s really satiating as it’s about 75-80% fat and the rest is protein. I think it’s delicious but it’s definitely an acquired taste.

    US Wellness has some other really good grassfed and natural products too. I buy my jerky from them along with the liverwurst and braunsweiger, a great way to work organ products into my eating (they’re also really tasty, but probably also an acquired taste.)

  • Jamie

    01/20/2011 @ 3:29 pm

    and by call, I meant class, hollar

  • Jamie

    01/20/2011 @ 3:26 pm

    5:30 call hollar.

    150lb max on the jerk.

    Total score 120, 50 deadlifts (205lbs) and 70 push-ups

Comments are closed.