half way through the paleo challenge

Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#18 Mon/Wed @ 8pm, starts January 18 (4 slots left)
#19 Mon/Wed @8pm, starts February 8

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#98 starts January 19 SOLD OUT!
#99 starts January 25 SOLD OUT!
#100 Mon/Thur @ 6am, starts January 25 (3 slots left)
#101 starts February 2 SOLD OUT!
#102 Tue/Thur @ 8pm, starts February 9 (4 slots left)
#103 Mon/Wed @ 8pm, starts February 15
#104 Mon/Fri @ 6am, starts February 15
#105 Tue/Thur @ 9pm, starts February 23

Saturday 100116
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
Post results to comments.

Big brother and the salt shaker
Tired of the no-kill dogma, New York’s vegetarians have come down with some serious bloodlust. (via)
Something’s fishy about fish
The marshmallow test
Kelp noodle stir-fry

The lovely bones
I am not your DJ, I am your coach


  • No scaling for this WOD. Everyone should try it as stated above. If you are unable to do a pull-up sub in assisted pull-ups. Do not sub jumping pull-ups. If you are unable to do push-ups do them on an elevated surface such as a box or a bench.

  • Hari

    My favorite part of this WOD is the restriction of no more than 60 squats per minute.
    Here’s how to think about this: You need to do a total of 60 reps every two minutes for as long as possible (but even if you don’t get 60 reps in two minutes, continue for at least twelve minutes). So, your final time will be at least 12 minutes, but possibly 14, 16, 18, 20, . . . minutes, depending on how long you can last.
    Strategywise, it may seem clever to do as many squats as possible during the odd-numbered minutes, so you can minimize the number of pull-ups or pushups during the even-numbered minutes. The problem is that the squats will catch up with you. A strategy like, 50, 10, 50, 10, 50, 10, . . . is probably not sustainable. My advice would be something more like 40, 20, 40, 20, 40, 20, . . .
    On the other hand: “No battle plan survives contact with the enemy.”

  • Jenn

    Sleep: 16
    Pull-ups: 486+100=584
    WOD: 12
    Didn’t read Hari’s strategy until I got home, but he’s right. Started with 50, 10 ratio; then went to 40, 20. Stopped at 13 rounds because I’d like to use my legs today.
    Paleo: Day 16 – people are actually mentioning to me that I look ‘leaner’ or ‘slimmer’, whatever that means. Still doing the strict Paleo and feels better about it especially since I just got my FreshDirect order of all kinds of tasty meats. The only ‘cheating’ I feel that I’m doing is adding supplements like Vitamin D, Magnesium, Fish Oil, and Probiotics. Kinda feeling like a pill-popper at this point.

  • Jai

    Paleo Potluck Party on the Saturday Rest Day!
    Make your favorite dish or bring a paleo-friendly dish froma fave restaurant. Check out the website for more details and to RSVP. The location is near 56th & 1st, exact address will be emailed to those on the RSVP list a day or two before the party.

  • I failed on the pull ups in minute ten, but finished the 12 minutes as best I could.

  • Did the 12 minutes Rx’d
    Could have done more and should have.
    Good workout though. The plank workout we did afterward was pretty “fun” as well.
    30 day challenge:
    Paleo Diet: 16 Days
    WOD: 6
    Sleep: 7 Days

  • Chris H.

    PC 1/15/10:
    – Three egg omelette with turkey and brocolli, apple
    – Chicken/avocado salad with oil/vinegr dressing, apple, almonds
    – Apple, almonds
    – Tuna steak with steamed vegetables and sweet potatoes
    At the halfway point, I haven’t found it especially hard to eliminate dairy, grains, legumes, sugar, etc. What has been a challenge is avoiding salt (especially when I have to eat at or order in from restaurants) and to a lesser extent fattier meats / eggs that are not from pastured / grass-fed animals. I’m still looking for ways to add more quality calories – I’ve probably been eating more than the recommended quantities of nuts and fruits, but I’m not too worried about it so long as I stick to eating plenty of other quality foods. After the 30 days is over, I may try to introduce some raw, grass-fed milk and see how it goes.

  • Lenny

    Todays WOD 30 min

  • Jai

    I hate you a little, Lenny.
    Pretty much fail from the first round:
    40 squats, 18 kipping pull ups (most of which I didn’t get my chin above the bar)
    33 squats, 20 push ups
    33 squats, 10 terrible pu
    33 squats, 20 psu
    33 squats, 10 terrible pu
    33 squats, 18 psu
    Starting to work on getting a muscle up. Practicing dips, still on purple string for those.

  • m/38/170 30 min
    750 squats/75 pull ups/75 push ups

  • Rickke

    @ BBB
    Russian gymnastics warm up
    press 5×5 95# sets across
    Mainsite WOD for 12 min broken up 45/15 and 40/20

  • Jenn

    Yeah, Lenny, that’s really gross.

  • kj

    Kipping would have helped with this one.
    50 pull-ups today – total is 370. Blog updated.

  • Matt D

    this was awful for me
    35/20 (failed)
    25/max (failed)
    25/max (failed)

  • I was not about to come in to the Box on my day off when the weather was so unseasonably warm & gorgeous, so I went to my local park and worked sprints, stair runs, box jumps (on the park bench), lots of strict pull-ups, and some KTEs. Fun stuff. I had really missed working out outdoors.