Upside down day

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Thursday 100114
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.*

*As always, check the blog comments for scaling options on today’s workout if you’re unable to do the workout as prescribed.
Life expectancy and growth of paleolithic vs. neolithic humans
Low-carb paleo/primal substitutes for high-carb (and often non-paleo) foods
Cedar plank salmon / Kirk’s paleo cottage pie
For some, kosher equals pure
For white meat, boring no more
This is not a diet
Woman, the hunter
Tighten up those handstands and make ’em pretty!
70’s Big on weightlifting shoes, part 1; part 2
If you look young, you’ll live longer
Preventing neurodegeneration
Why do so many winter Olympians have asthma? (and can paleo help?)


  • From the CrossFit BrandX forums, how to scale today’s WOD:
    Where to start. I guess with the Big Dawgs you do this as Rx’d. I am interpreting the handstand walk as unassisted and the rest as per usual CF prescription. There now for the rest of you.
    The Porch:
    Three rounds for time of:
    Walk on hands, 100 feet (assisted okay)
    Hold handstand against wall for two minutes
    15 Handstand push-ups
    Three rounds for time of:
    Walk on hands, 50 feet (assisted) or Wheelbarrow walk 100 feet or 20 wall walks ea. arm
    Hold handstand against wall for one minute (or pike hold if you are unable to kick up to the wall)
    10 Handstand push-ups (Progressions okay)
    Three rounds for time of:
    Bear crawl, 50 feet
    Pike hold for one minute
    8 Handstand push-ups (Progressions okay) or 15 push ups
    Wall Walk
    Handstand Progressions

  • Thanks for linking to the Cottage Pie, Allison!
    Considering what is going on right now with work, I don’t expect I will be able to post something tomorrow. Thought I would post this one now… It is a variation of a recipe from Cordain’s Paleo Diet for Athletes:
    Ankara Chicken
    4-6 boneless, skinless chicken breasts
    1 lg carrot cut in 1 inch pieces
    1-2 lg ribs of celery cut into 1 inch pieces
    1 small onion, chopped
    2-3 cups chicken broth
    2 bay leaves
    1 tsp peppercorns
    ¬Ω cup chopped walnuts or almonds
    1 tsp cumin
    1 ¬Ω tsp curry powder
    3 cloves garlic, chopped
    Fresh ground pepper
    2 tbsp olive oil
    2 tsp paprika, divided
    Salt to taste (or not, if you are not doing salt)
    Place chicken, carrots, celery, onion, bay leaves, and peppercorns in a large dutch oven. Add chicken broth to cover the chicken by 1 ¬Ω inches. Heat to a boil, skimming off foam and solids that rise to the top. Reduce heat and simmer until chicken is tender, about 20-30 minutes. Remove chicken, and allow to cool, then shred. Set aside.
    In a blender or food processor, combine walnuts (or almonds), garlic, cumin, 1 tsp of paprika, ground black pepper, salt to taste, and 1-1 ¬Ω cups of cooking liquid and vegetables. Blend until smooth. Mix sauce with shredded chicken. Blend oil and remaining paprika and drizzle over chicken when served.
    This was excellent – I thought it was even better cold the next day… We made extra “sauce” from the cooking liquid and cooked up a few extra chicken breasts to put it on.

  • Simon Niara

    I just wanted to say that although I live on the west coast I check your blog every day. LOVE LOVE LOVE the links (especially the paleo ones) THANK YOU!

  • Jenn

    Sleep: 14
    Pull-ups: 451+25=476
    WOD: 10
    3 rounds: 20 wall walks (box), 2 min handstand hold, 15 HPU (box): 12:47 – 6min hold = 6:47
    Paleo: Day 14
    Breakfast: 2 omega-3 egg omelet with shrimp, spinach, scallion, garlic, pepper (by far my favorite paleo breakfast – I even took a picture of it)
    Lunch: Homemade Paleo meatballs with marinated mushrooms
    Snacks: Jennbars (TM), homemade beef jerky
    Dinner: My boss is taking me out to dinner to a Brazilian Steakhouse. That should be ok since it’s all meats right?

  • Lt Gabe

    Kirk, whats your contact info? My email is gabriel.sganga AT

  • Chris H.

    PC 1/13/10:
    – Three egg omelette with turkey and brocolli, apple
    – Chicken/avocado salad with olive oil & vinegar dressing, pear
    – Paleo chicken curry, orange, almonds
    – Fajita skirt steak and vegetables, steamed brocolli
    – Apple, walnuts

  • Gabe, contact info
    Kirk dot macleod at gmail

  • xathlete

    that asthma article is stupid beyond belief…or very innocent, which i doubt.
    “But pinpointing genetic susceptibilities to E.I.B. doesn‚Äôt answer the question of why it strikes so disproportionately among the world‚Äôs best athletes”
    the ‘reason’ that elite have asthma or say they do is simply as a doping mechanism. by inhaling asthma medications they improve breathing capacity (the meds are usually broncho-dilaters…if you dont believe me, try it).
    also, asthma meds are decent masking agents for certain other drugs.
    so, no, athletes do not suffer from asthma disproportionately. is just part of the cheating game. cheers

  • Scott R

    Great interview with Paleo Nutrition blogger, Dr. Kurt Harris from the Panu blog.

  • Brett_nyc

    walked in place against a wall for 100 “steps”
    2min worth of hold
    15 HSPU, 1/2 ROM
    1 round in ~20min
    too tired and sore to really go after this one

  • Denise

    Wish I could have made it in tonight for upside down day 🙁
    B: 2 eggs
    S: larabar, dried apricots, almonds
    L: beet & arugula salad w/o&V and walnuts; shrimp/avocado salad w/red pepper, O&V
    D: poached salmon with steamed rainbow chard
    blackberry brandy
    sleep last night; 8
    sleep is going to suffer tonight, at this point 6 hours at best

  • Reagan

    Gave this one a shot. Only got 2 rounds in before the aerobics class seized the room I was using.
    2 rounds in about 17 minutes once you subtract the holds. Had to do the 100ft 3-8ft at a time. Harsh lesson that I need to work handstand walks.

  • Jai

    Jeff advised us to scale the handstand walks. I cut mine in half, but oddly they weren’t the burnout–that was the hold. So I ended up finishing surprisingly quickly.
    50 handsteps, piked up with feet on box
    2 min hold, piked from knees on box
    15 HSPU, piked from knees on box
    Subtracting the minutes holding, my time was 9:22.
    And the myofascial release demonstration at FinishLine was great.

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