Happy New Year! a.k.a. Paleo Challenge, Day 1

Looks like we’ve got more than one Baby New Year for 2010–both “Cindy” and “Mary” arrived at midnight. Come in between noon and 2pm today to do WOD.

Friday 100101


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats



Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 091110.

2010: A Tabata Odyssey
New hope for celiac disease sufferers?
“Willpower, like a bicep, can only exert itself so long before it gives out; it’s an extremely limited mental resource.”
Why you may never want to eat a fast food or supermarket burger ever again

Don’t be this guy. (Courtesy of someecards.com.)

SHOPPING: Taking the mystery out of buying meat
COOKING: Frittata for all
LAUGHING: The many (non-dietary) uses of junk food
LISTENING: The “Paleolithic Solution” podcast, with Robb Wolf and Andy Deas


  • Scaling options for these 2 workouts, courtesy of the CrossFit BrandX forums:
    Here is the scaled version of Cindy (Chelsea’s impatient little sister)
    Big Dawgs:
    as Rxd
    Complete as many rounds in 20 minutes as you can of:
    3 Pull-ups
    6 Push-ups
    9 Squats
    Complete as many rounds in 12 minutes as you can of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    Complete as many rounds in 12 minutes as you can of:
    1 Pull-ups (or 3 Jumping Pull ups)
    4 Push-ups
    7 Squats
    Complete as many rounds in 10 minutes as you can of:
    1 Jumping Pull-ups
    4 Push-ups
    7 Squats
    No scaling for Mary. Its a Big Dawg workout.
    Puppies and Buttercups: If you cannot do pull ups do jumping pull ups.
    If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. Ask your instructor to demo if you do not know how to do box or wall push ups.
    Please note that despite the opinion of CrossFit BrandX, “Mary” can indeed be a scaled workout. There are lots of ways to scale it and your class instructor can offer plenty of suggestions for that.

  • michelle

    happy new year!
    one experience I had with paleo is that if major weight loss is not a goal be careful to eat enough calories. i lost seven lbs in two 1/2 weeks of paleo and then my hair shed from losing weight too fast. turns out i was not eating enough calories because the almond butter and steak i was eating for most my meals filled me up and i was barely hungry. lots of people said add fats and oils etc but really coach rip was the one who figured out that bc steak really fills you up fast I was simply eating less than my optimal caloric intake!
    that and he would have like to see a lot of milk added 🙂

  • JennTang

    Way to start the new year!
    Cindy: (green band, short box push-ups)
    14 rounds + 1 pull-up
    WOD challenge: 1
    Pull-up challenge = 70
    Paleo Challenge – so far so good 🙂

  • front squats (sets of 5 reps): 45, 95, 105, 110, 115, 115, 115
    14# weighted pull-ups: 3 sets of 5 reps each
    row 5K: 23.48.2

  • Jon S.

    Happy New Years everybody.
    Gonna go strict paleo for January.
    Does anybody have any suggestions for what to replace the breadcrumbs in meatloaf with?

  • kj

    10 + 5 pull-ups.
    WOD: 1!
    Pull-Up: 120 (Today: 55 (WOD) + 5 (Cool down) = +60)
    Sleep: 0 (My inability to sleep past 8am prevented me from getting more than 6 hours of sleep.)
    Paleo: Yum! All clear.

  • Naveen

    Ive used ground coconut flakes to make the breading of a paleo schnitzel. They should probably work in meatloaf too.

  • juan

    Happy New Year Black Box!

  • Jess L.

    Cindy (green band pull-ups): 7 + 5 pull ups and 5 push ups.
    Pull ups: 40
    Paleo: Strict (except for one cup of black coffee).

  • Jenn

    Jon S. – The Paleo book I have has a recipe for Meat Loaf:
    2 lb extra lean ground beef
    2 red onions, finely chopped
    4 garlic cloves, minced
    1/2 red pepper, chopped
    1/2 c cilantro, chopped
    1/2 c parsley, chopped
    2 tsp cumin
    1 tsp pepper
    3 omega-3 enriched eggs, beaten
    2 T flaxseed oil
    Mix all ingredients and spread into baking dish. Bake at 400 degrees for 45 min. Serves eight.
    I guess they didn’t even bother with a bread crumb substitute? Haven’t tried it yet, but wonder if it’ll actually hold together… let me know if you try it!

  • Naveen

    Looks good, but I thought flaxseed oil is not supposed to be heated at all. Anyone have info on this?

  • http://www.marksdailyapple.com/primal-comfort-foods/
    this meatloaf recipe from marks daily apple is good, I’ve made it before

  • Avery

    13 rounds plus 1 pull up (knee push ups)
    Need to learn how to hold onto the pull up bar properly – huge rips on both my hands near the end prevented any sort of PR today.
    Thanks Hari for your help today.

  • Hari

    Sleep: 9 hours (1)
    WOD: 19 rounds + 3 pull-ups (1)
    Weaknesses: double unders, toes-to-bar (1)
    Diet: steak, guacamole, pecans, almonds, apples, peppers (1)
    1 Glass of Wine (1)

  • Chris H.

    Day 1 of my strict paleo challenge. Goal is to improve CF performance and gain a couple pounds of lean mass.
    PC 1/1/10:
    1/2 cup organic apple only apple cider
    Steak trimmed of visible fat
    Two scrambled eggs
    Slice of ham
    Cup of orange juice
    Smoked chicken salad with olive oil / lime juice dressing
    Smoothie with egg whites, strawberries, coconut milk, dash of o.j.

  • Jonathan P

    I cooked for my parents, formerly the paleo skeptics, tonight. It was squid with lots of garlic, olives, etc. (http://www.recipezaar.com/spanish-squid-tapas-370595); scallops with pine nuts; braised onion and leek with proscuitto; broccoli rabe with anchovy and garlic; and some roasted tomatoes, and olives. So far so good. And now my parents don’t think my “diet” is torture.

  • Stephanie D

    Cindy (green band | knee p/u): 10.
    Pull-ups: 50.
    Paleo: br 2eggs| lu chicken breastspaghetti squashrao’s homemade marinara sauce | dn pork chopbutternut squash w garlic, olive oil, & rosemary

  • Jenn

    Hate to break it to you Jonathan P, but proscuitto is a salt-cured meat, and on the list of things you should avoid on a paleo diet. Olives are also on the no-no list as well. Both have a lot of salt in them (which I love, but can’t have this month!)

  • Jonathan P

    Haha noooo. . . . I was looking over that list myself, just wondering if some things were going to be brought up. Sometimes I kind of question aspects of paleo, among them forbidding fatty meats and forbidding salt. If Grok ate saltwater fish, he probably would have noticed that salt tastes pretty good. If Grok caught an animal to eat, he probably wouldn’t have carefully trimmed off the fat. Things like eating chicken without the skin and using no salt strike me as (culinary and otherwise) mistakes. You ever notice that diet soda is for consuming in moderation? I personally think Grok would have tasted salt before he tasted any diet soda.

  • Jess L.

    Ok – I did not realize we were posting what we eat:
    B: 2 eggs, mushrooms, collards (2 tsp. olive oil), 1 C. black coffee
    L: tomato, collards, 3 oz grassfed steak
    D: 10 almonds and an apple
    I woke up late and went to bed early, since I ate lunch at 3:30, I was not really hungry for dinner.

  • luke f.

    Alright, I have to chime in as the voice of reason from over here in Brooklyn. First of all, Jess, that is entirely not enough food to eat in one day. I may be a gluttonous fatty, but that is way closer to one meal than a whole day’s worth of food. That is steak and eggs…which is breakfast.
    I agree with Kirk that the message often gets jumbled with Paleo–which is the critical element, the restricting oneself to foods only available to paleo-era man part or the not eating carbs part? That was a rhetorical question by the way. I’m all for a diet that forces us to be mindful of where our food comes from and to savor food and appreciate it. So kudos to that version of paleo. The version that focuses on the low carb element is freaking depressing. Eating lunch meat out of the palm of your hand like some starved street urchin, spooning tuna out of a can, separating yolks from egg whites, or trimming visible fat from your meat all in the name of paleolithic man is an affront to logic and taste.

  • Craig F

    Deadlift: 3×5 135/185/235
    Then 500m sprint rowing:
    1 – 1:41
    2 – 1:55
    3 – 1:56
    Rested 2x the time per round, could have rested less
    (BP = 20 DHGB + 75 KPGB + 10 KPBB)

  • Jai

    WOD: 11 rounds plus 5 pull ups, plus 7 push ups. Used purple band for pull ups.
    Paleo: Messed up! I assumed soy was in just about everything at Japanese sushi places, but thought I’d check, and the restaurant assured me that there was no soy in miso soup or the ginger dressing. Ate happily, looked up recipes online later, and I’m pretty sure that’s just not true. Still, a little unnecessary flavoring’s not too bad for day 1.

  • South Beach Primal

    Love the photo, I just reposted on my FB page :]