Monday 110418

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.


First, best birthday wishes to our resident cavegirl, and blog editress extraordinaire, Allison Bojarski, here making the Flinstones proud:

Then, to Eating Paleo in NYC organizer, and soon-to-be paleo book bestselling author, John Durant, here slogging through his first Tough Mudder (sans-shoes):

And, finally, to long-standing member Graham Stafford, who may or may not eat Paleo, but certainly believes it’s never too early to share the joy of getting outside and moving with your kids:

Happy birthday! May your year be excellent and gluten-free!


  • Justin Katz

    On vacation
    Did this today on the beach at the Ritz Carlton Palm Beach
    Everything RX’D. Except for back extensions, didn’t have
    GHD machine so did supermans.

  • Hari
    • Sam G

      I read this yesterday Hari, it was a good read.

  • Akash

    Where will we be doing the running portion of this?

    • Cassie

      Did the whole WOD outside this morning, so quite literally taking Crossfit to the streets, just don’t think about what your hands, chest, back, and legs are touching.

  • Kev P.

    indoors. or if you run outside you have to do the exercises outside as well.

  • 39:43

    2 Rounds RX’ed, 1 Round @ 35 reps each (mostly because I was already late for work…bummer)

    Thanks to Anthony & Tim for continuing their tradition of doing the exercises alongside me for my last round, even though their workout was already done. Shout out to the street people…I’m sure there were plenty of Paleo-friendly snacks on the sidewalk no matter which way you turned your head. If you looked hard enough I’m sure you could see the remains of my quadriceps, which have been MIA ever since International Lunge Day.

    And of course, thanks to Kevin P for allowing me to demonstrate back extensions going into minute 40 of my WOD, so the new folks can see what it looks like to lose control of your form, your balance, and your glands after 540 reps and running a 1/4 mile.

  • Ian

    The Games site says my WOD 11.4 is not validated. Is there an issue with the site or did CFNYC not validate? I completed the WOD on 4/14 with Alex P. There were no scorecards but I recorded my WOD on a paper scrap and placed in the folder.

  • mike n.

    29:14. 2 round of ab mat back ext. 1 round Ghd

  • Ouch! Watch out where you get your meat from people…this shit is gross:

  • Jay

    98 double unders (PR)

    todays wod: 34:24

  • Eric

    32:06 Rxed. Pushups were by far the slowest, and squats the fastest.