Tuesday, November 15, 2011

Moani does "Fran" RX-d!

"I think that somehow, we learn who we really are and then live with that decision."
-Eleanor Roosevelt

Above: Moani does RX "Fran" this morning! Yes, 65 lbs. Trusters and un-banded Pull-ups! First time for her doing it as prescribed! Great job, Moani! So proud of you!

Today's WOD:
Thrusters 1-1-1-1-1-1-1
*Take 15 minutes to work up to a heavy 1-RM Thruster, doesn't have to be a PR.

21-15-9 rep rounds for time:
Thrusters (95/65 lbs.)
No dropping barbells.
*See June 15, 2011.

Day 44 of the 50-day Paleo Challenge: So when exactly is the last day of the Paleo Challenge?
I've been asked this question a few times in the last week, so to make it official... the final day of the Paleo Challenge (Day 50) is Monday, November 21, 2011. So, your first cheat meal can occur on Tuesday, November 22nd. However, before that cheat meal occurs, please be forewarned that your gut has been healed and you will feel very sick after you eat your cheat meal. Thus, make sure whatever you are consuming you do in an hour and right after pump the water and fish oil. I also recommend that you fast the following morning or day for at least 16-hours since the cheat meal occurred. Finally, consider only having cheat meals few and far in between. My rule for those on the Paleo Lifestyle, is ONE cheat meal a week (NOT one cheat day, a meal, one meal), if not every 2 weeks. You have worked so very hard to make it through 50-days of Paleo and gut-cleaning that it would be terrible to throw it all away. The main reason I run Paleo Challenges is so that you understand what eating "healthy" means and how our eating habits affect us day in and day out. I also hope your gut gets irritated with your first meal and you feel the problems gluten, grains, legumes, and dairy can cause. Mean, right? No, just want you to understand and experience it for yourself.

Yesterday's WOD Board:


  1. Breakfast: my version of Laing

    Post WOD: shake, Korean Pear

    Lunch: same as breakfast

    Dinner: steak and steamed broccoli. Almond butter.

    Fish oil after each meal

  2. Nice Job Moani!! Highlight of the day!
    A lot folks hit today and got some kind of PR out of this classic benchmark girl WOD! "For a good time call Fran, 21-15-9"
    Coach Elyse did a great job with us in the afternoon, and definitely did so with the morning classes - all those PRs!


    Breakfast: 5 omega-3 eggs cooked with coconut oil and kale, spinach, some broccoli, blueberries, 100% dark chocolate piece, mac nuts, fish oilx4

    Lunch: Gyros Salad (double beef/lamb), self-added spinach and 1 avocado, korean pear, fish oilx5

    PWO: steak pieces, mashed okinawan swt pot

    Dinner: 2x2/3 ground beef burger salad bowls, fish oilx5, then some frozen honeydew melon/coconut milk... "PALEO MELONA!"