1121 Main St, Bryson City, NC 28713

W.O.D. Thursday 5-10-2012

"Strengthen Your Brothers"

W.O.D. Thursday 5-10-2012

Back by popular demand, 6 week Paleo Challenge.  Like in Karate Kid, “performed correctly, no one can defend.” This can change your life.  You will either eat correctly, train hard, and reap the benefits or your hard work with a more muscled and less fluffy physique or you will go 2 weeks and then eat yourself into a cupcake coma.  Either way, guaranteed to change your life.

Check out the PR and Paleo Spreadsheet.  It’s a good way to journal your paleo points and keep track of your goals and where you are currently in your fitness walk.  The spreadsheet must be downloaded to your computer to keep on file and make changes.  We are working on a posting system to allow for point and click tracking but that is not at present working.

Benchmark WOD for measurement:


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Crush this one. No holding back!

So remember to check for recipes on our wall and on the web.  I’ll bring some paperwork as the challenge progresses. You guys/gals do your homework.  Its not about chicken and california medley everyday.


Comments: 8

  1. Evan Clapsaddle says:

    Well….14:43 with a large band (it was black at the high school fieldhouse). It’s not a good time but I did have some parts of the workout that I was proud of. I didn’t stop on the run or the kb swings. That’s an improvement for me.

  2. Beckie Langston says:

    12:50 with jumping pull-ups & 35lbs kb

  3. shaye says:

    i guess this is where i post my time. 15:58. not the best.

  4. Terry says:

    13:52 with the weak green band.

  5. Jama says:

    Nice turnout today. You guys and gals crushed the workout…and the floor. Jeff, Lauren, and Will put together a nice little race. Jeff finishing only 30 seconds or so behind. Will be nice to see the difference in 6 weeks.

    Jama 8:59 Rx’d struggled with the run.

  6. William says:

    10:03 Rx
    As always the run seemed to slow me down, but this time is 1:42 faster then the last time I saw Helen back in February.

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