WOD 04-25-2011

For time:

Run 800M

50 Pull Ups

100 Push Ups

150 Squats

Run 800M

Front or Back Squat 10-10-10-10 @ 65% 1 RM

Nutrition/Goals Info Session this Saturdayat 10:00 AM.  This session will focus on proper eating habits as a form of lifestyle change.  We will start the next nutrition challenge the following weekend. 


  1. Kyle Deneke says:

    You can split up the push ups pull ups and squats any way you like.

  2. Brittany B says:

    Do we sign up for the session?

  3. no sign up required, but you will be required to consume meat (ha :))

  4. i won’t be able to attend the nutrition session, but would like info on the presentation as well as guidelines for the nutrition challenge. totally ready to kick it all back into high gear in may! 🙂

  5. How long is this challenge going to be? If someone would please give me a recipe for Paleo toast I really think I could do Paleo easy sleazy 🙂

  6. Casey, never tried it before, but here you go: http://jensgonepaleo.blogspot.com/2009/11/more-bread.html.

  7. Hmmm, I may have to give that a try. Thanks Donna!

  8. okay, something to ponder today… this article was just sent to me by my manager at work:

  9. I broke my (other) foot last night. Just a hairline fracture on the toe and a little bit of the top part of my foot. Back in a boot and out of Crossfit for a month! I’ll miss y’all! Don’t forget about me!!!!!!!!!!!!

  10. Brittany B says:

    I was told this is a half-murph?

  11. Nicole #1 says:

    Exactly what is the nutrition challenge? How will this be tracked, what will it involve? Or are you going to go over all this Saturday?

  12. Scott M. says:

    So sorry to hear that Dena – hope you have a quick recovery. We’ll be thinking about you.

  13. you are right, brittany… it is a half-murph! murph is 1 mile run,
    100 pull-ups, 200 push-ups, 300 squats, 1 mile run.
    dena, how’d you break your other foot?!?! heal swiftly!

  14. Hate to hear about your foot, Dena! Recover soon. 🙂
    Hmmm…what would be the best way to break this down without wasting too much time?

  15. Just a friendly piece of advice – don’t move things in your closet (like the door) without the appropriate footwear on.

  16. su jin, if i were doing this i would do 10 rounds of 5-10-15 just to avoid muscle failure. of course, i might even consider doing more squats (first 5 rounds doing 30) so that my legs have some time (5 rds of pull/push ups) to recover before the final run. just two options 🙂
    dena, i have no comment to that!

  17. Cosmonaut says:

    Jackie, about the article: don’t knock it ’till you’ve tried it.

  18. Good breakdown, Jackie! I think that will be the way to go, with doing more squats at the beginning. 🙂

  19. James Bond says:

    Been there. Done that.