« Nutrition Seminar | Main | WOD 10.29.08 »

WOD 10.30.08

21 Sumo Deadlift High Pulls 95/65
1 Wall Ball 20/14
18 Sumo Deadlift High Pulls 95/65

3 Wall Balls 20/14
15 Sumo Deadlift High Pulls 95/65
6 Wall Balls 20/14
12 Sumo Deadlift High Pulls 95/65

9 Wall Balls 20/14
9 Sumo Deadlift High Pulls 95/65
12 Wall Balls 20/14
6 Sumo Deadlift High Pulls 95/65

15 Wall Balls 20/14
3 Sumo Deadlift High Pulls 95/65

18 Wall Balls 20/14
1 Sumo Deadlift High Pull 95/65

21 Wall Balls 20/14

Post time to comments.

If you did yesterday's accessory work, Wall Ball my be subbed out for Dumbbell Split Cleans.

Accessory work
Foam Roll


It's getting COLD in the Lyceum. While we work out some solutions to our temperature problem here are some tips that will help keep you warm for your WODs:

1. Wear a hat. A significant amount of heat can be lost from your head, bring beanie or cap to help retain heat.
2. Wear layers.  Especially for the upper body.  Your bottom most layer should be some sort of synthetic wicking material like DryFit or Thinsulate while a hoodie or fleece should be fine for your outer layer.
3. Bring an extra layer. Your body can produce a fair amount of heat during the workout, enough to make you sweat buckets despite the temperature.  Don't get caught cooling down.. then freezing up in a wet shirt.  Have something warm and dry to change into after your workout.
4. Donate massive amounts of money for a new roof, new windows and more space heaters.

Good luck to Bjorn in the marathon this weekend! He promised to wave "hello" to the lyceum when he runs by.

Reader Comments (28)

17:01 as rx'edMy lower back started to tighten up as we went along.I did dig watching the steam rise from my body as I laid on the floor post wod.Now I feel really nice.


Inspired by Adam's transformation and because of Charmel's ongoing need to raise the bar until allegations of masochism are undeniable, a few of us are doing a Paleo Challenge for the month of November. As it sounds, this means sticking to a strict paleolithic diet for the entire month (with a reprieve on Thanksgiving day).

For more information on the paleo diet, here is some good info:




the last one has some good yes/no examples (coffee = no, tea = yes).

October 30, 2008 | Unregistered CommenterErik K.
I'm down with the challenge, Erik. I'd like us to clarify the parameters so everyone is clear on what we're doing and Why we're doing it. I'm still pushing for Espresso/Black coffee to be OK as well as vinegar and a few other paleo no no's that will make this thing a lot more sustainable. Buy maybe i'm missing the point..Also, are we simply doing the honor system, posting our intake somewhere, will there be repercussions for penalties??? I'm type A when it comes to these things and need SPECIFICS.

On an unrelated note. Does anyone here know someone who might have knowledge on heating/insulating large industrial spaces? I'm trying to get someone from Airsleais to come give me a quote on insulating the windows and have been doing a little research on convection v ambient heating sources.
October 30, 2008 | Unregistered CommenterDavid Osorio
I'm also in on paleo challenge... I'm 75% there but would like an excuse to clean it up. However, I agree with David that understanding the Why is important. What are everyone's goals? I think excluding some foods that are not paleo (like vinegar) is sort of pointless if the goal is improve performance and health and insulin sensitivity. If the goal is to follow a prescribed diet just to see if you can do it, well... that's a different thing.

David - I do think including coffee/espresso might be pushing the envelope since it contributes to insulin spike/crash in much the same way as sugar.

Perhaps we should all do a public log of foods? To keep ourselves accountable?
October 30, 2008 | Unregistered CommenterMargie
morning WOD: 21:04, I think, or something close to that, with 10# wall balls, and a 35# BB, since my SDHP's are officially wonky.

Cooling down to the Smiths is a rare treat!

Insulation/heating: A friend of mine struggled with heating a huge industrial space for a performance last winter. The landlord had two GIGANTIC hanging heaters installed that were unbelievably noisy and sucked up a ton of gas, but worked to heat the space (and didn't need to be on very long to do so). I'll check in with him to see if he came across any better options in his search. good luck...

October 30, 2008 | Unregistered Commenterhill mill
Bjorn - good luck this weekend!! I can't wait to hear the war stories and to cheer you on.

Steph - keep us posted on your injury. I hope it's not too severe.
October 30, 2008 | Unregistered CommenterMargie
hey everyone,

i'm totally up for the paleo challenge. i can't even use "but i have a rugby game" (which is usually my excuse for eating whatever i want) because i'm out for the season. the coffee thing may be hard, really hard, but i'm up for something hard.

margie, thanks! :) unfortunately it's a bunch of things - mcl & meniscus sprains in the knee and a sprained ankle & achilles. luckily its all the same (right) leg, so hobbling around isn't so bad. and i can still do abs, presses, pull ups, dips....

October 30, 2008 | Unregistered Commenterstephanie
Steph! that sucks. I am really sorry. how much recovery time are they predicting?
October 30, 2008 | Unregistered CommenterMargie
thanks margie. its ok, it could be worse, right? don't get me wrong, i'm totally bummed! but i know its only temporary...

i don't have a definite timeline, but i started PT and assume it will be a few weeks.
October 30, 2008 | Unregistered Commenterstephanie
wod this morning felt a bit weak. I only did 75lbs on the sdhp-- had a hard time getting the ball up to the target. ack.

no paleo challenge for me. I am not insane.

October 30, 2008 | Unregistered CommenterSameer Parekh
You guys do realize that paleoliths had a life expectancy of about 30 years, right?

I'm just sayin'...
October 30, 2008 | Unregistered CommenterMelissa
Angie: 23:40

Now I'm going to watch Bigger, Stronger, Faster and get some bad ideas.
October 30, 2008 | Unregistered CommenterErik K.
13:28 as RX'd. Wall balls destroy my lower back. Actually it would be more acurate to say that catching a wall ball like a spaz destroys my lower back.
October 30, 2008 | Unregistered CommenterJeremy
17:47That was a whole lot of squatting. I evidently have no idea what "Rob, set your back" means because I heard it around 85 times (yes every rep) and each time I thought my back was set and my chest was big. Damn, exercise induced delusions.
October 30, 2008 | Unregistered CommenterRob M.
Margie and David, thanks for your good luck wishes for the marathon. Shooting for a sub 3:50 finish.

Only 19 miles to go from the Lyceum...

October 30, 2008 | Unregistered CommenterBjorn
Conrad, way to stick it out and finish the WOD. Your performance this morning is the very reason i love what I do.

Love having so many recent Foundations grads joining the Level 1 class.

Oh, and I'm going nowhere near this paleo challenge.

October 30, 2008 | Unregistered CommenterShane
Like Shane, I will also not venture near this paleo challenge! I am still with the Burpee challenge though! After next week, I don't want to see another burpee for at least a fortnight.I haven't been around the Lyceum for awhile, but I'm looking forward to Saturday morning be my "Have a one-on-one conference with Pukie" time!
October 30, 2008 | Unregistered CommenterKent
Finally done cleaning CFSBK!!! It's pretty late and i'm pretty hungry, gonna skip this WOD and try to hit something with Robb and Nicki tomorrow.

Kent-There are no classes on Saturday! We have a nutrition seminar all day. Can you make it Sunday?

Melissa-Paleoliths mostly died from dinosaur attacks. Get your facts straight.
October 30, 2008 | Unregistered CommenterDavid Osorio
Happy Halloween! I hate missing all the fun, but getting settled in can be quite wod-like.

Way to go Kent! I had an incomplete day and a missed day this week. Cranked out 201 burpees tonight to catch up.

As for the paleo challenge, I just figured it would be cool to experiment with things that I'm going to learn at the cert right away. I actually envision (for myself) a month of paleo followed by another month of a paleo + zone-ish approach followed by a third month of integrating intermittent fasting. I'd like to do this in such a way that after 3 months of observation I can get in touch with what is right for me right now. Austerity isn't really what I'm after, so I'm all for coming up with our own definition of "paleo". Let's dance to our own drummer. I never thought about what punishment there should be. I suspect this may be harder for some of us than the burpees ever were, especially with the holidays and all.
October 30, 2008 | Unregistered CommenterCharmel
This kicked my butt, but I knew it was going to before I even walked in the door. Juliana, the boxing gym is: http://www.trinityboxing.com/ if you have questions, let me know.

I didn't go any where near RX, but I did 35#/8# and that was ok by me. Still really struggling setting my upper back, but that'll get better over time, no doubt. 13:40 total. I did something to my biceps femoris with all those wall balls so i'll be gettin biblical with my foam roller for the next few days while the folks are in town.

ps-- jacinto... next year, you and me...marathon challenge. bring it.
October 31, 2008 | Unregistered CommenterJenna
I like the idea of the Paleo diet, though I do have one concern.I would like to make the argument for wine. First, because if we all stop drinking it I will be out of a job. But more importantly and seriously, I would make the argument that is is a totally natural product.Beer - no. It comes from grain which needs to have the sugars coaxed out of it then inoculated with yeast so that fermentation occurs.Spirits - definetely not! These require a still and an understanding of the lower boiling point of alcohol.Wine - Yes! This is a completely natural product. For those who were at the Crossfit Wine Wasting, remember the story of Ogg and Grog? Fruit was left in a vessel for a period of time allowing the natural yeasts which live on the skins of grapes to start eating all the sugars. This naturally produced a yummy new beverage. This is also know to happen naturally within individual grapes on the vine! It is called Carbonic Maceration, look it up!Isn't nature cool!Now I would also take this one step further by encouraging all of us Paleofites to research and purchase organic and biodynamic wines. Here is a short list of my favorite producers.Chapoutier, FranceSokol Blosser, OregonRobert Sinskey, NapaJosmeyer, AlsaceOk - I admit that alcohol is a toxin. But it is one with clear benefits. Induces conversation, brings us joy, enriches a meal and promotes spirituality!


Please don't take my wine away!

October 31, 2008 | Unregistered CommenterBrian
12:42 as rx'd, felt pretty good about this one. I read "good calories, bad calories" recently, and have been experimenting with no sugar/processed carbs, but I am not going anywhere near this challenge, especially since the only meat I eat is fish.
October 31, 2008 | Unregistered Commenterpaul
You can't do a paleo diet and then allow for the things you'd miss the most (coffee and wine are so not paleo).

If some people want to give up certain things (grain, dairy) for a month then that's cool too, but it's not the paleo challenge.

I'm looking at this as more of a personal challenge. I want to see what kind of effects such a diet will have on my athletic performance, on my moods, on my general sense of well-being, while also giving me a chance to test the ol' willpower. Plus, if I lean up a little, I wont shed any tears.

It's only a month, I even lasted in the burpee challenge that long, and Thanksgiving is exempt, so you have a target to look forward to.

So get your chocolate in tonight.
October 31, 2008 | Unregistered CommenterErik K.
I am so regretting not signing up for the Nutrition seminar. Never put off something off because you never know if it will still be there when you're resdy to do it.
October 31, 2008 | Unregistered CommenterAJ
Wine is questionable. There are a lot of paleo-heads (Mark Sisson, Michael Eades... maybe even Cordain himself) who feel that wine here and there is acceptable since it is simply fermented fruit. But, of course, it is a toxin.

But hey, so are certain mushrooms and cocoa leaves and canabis... I think one could make a pretty strong argument for their paleo-ness.

The reality is that a paleo diet in today's context will always be an artificial endeavor. Erik - do you plan to only eat animals that have been pastured? Or, better yet, killed in the wild? And will you include organ meats in your diet? As New Yorkers, we aren't even living an agrarian lifestyle, let alone hunting down and gathering our meals. So then the question becomes, what are you trying to achieve by modeling your style of eating on our ancestors? Along with identifying goals, I advocate educating oneself about nutrient needs, toxins, minerals, vitamins, etc. This is an enormous, incomplete and constantly shifting landscape of information, but necessary to make informed decisions.

I think the core idea behind eating paleo is to improve health. We're looking back on our physiology to see how we were originally designed to function and we're assuming that that's what's best. But it should be used as a guideline to inform our choices within the context of modern society.

All that being said, I totally support tinkering with diet. I primarily try to eat protein, fat, veggies and fruit because I feel better, perform better and look better. I think for those of you who have never cut out grains, dairy and sugar, you will find the same. Doing just that, even if you include a glass of wine here and there, will have a significant impact on your health and performance.

My reason for joining the fold is to use the support of our community to help me "get back on the wagon." I have had a tough time over the last few months, which is fine, but I've a renewed interest in increasing my performance and leaning out again. My goal is to eliminate grains, dairy, sugar (except for a bit of honey or maple syrup once in a while), make sure my protein is high, fat is moderate, carbohydrate from fruit is minimal. I will include 1-2 glasses of wine/week, but no beer or spirits, and I may have some legumes here and there.

Anyone else have specific goals to post?
October 31, 2008 | Unregistered CommenterMargie
PS - I'm not going to get my panties in a bunch about things like vinegar, soy sauce and salt.
October 31, 2008 | Unregistered CommenterMargie
I wanted to follow up on Margie's comments on how a modern Paleo diet is an artifical construct. Almost nothing we eat is from a source that would be instantly recognizable to a paleolithic observer. Cows and pigs didn't exist 6,000 years ago, aurochs and boar did and it took centuries of selective breeding to get them to their modern domesticated form. Even the fruit and vegetables that we eat have been modified heavily from their wild ancestors. Cabbage and by extension Broccoli are derived from a wild mustard ancestor. So unless you plan on eating venison, bison, game fowl, and scavenging edible foliage and berries, you're not going to have much luck eating a truley paleo diet.So either draw up a standard for the group, or let everyone create their own Paleo Plan. If we are going for the latter, mine is going to include milk, yogurt, ice cream, beer, and the occasional slice of pizza.

P.S. If anyone for some reason is interested in the domsetication of plants and animals, Guns, Germs and Steel is a great place to start.
October 31, 2008 | Unregistered CommenterJeremy
Have fun and learn lots, those attending the nutrition seminar! Hopefully I can come out on Sunday.My diet has been a wreck lately, so instead of going completely paleo for November I'm just going to cut out what I'd miss the most. No grains or dairy.Exception on Thanksgiving, of course.
October 31, 2008 | Unregistered CommenterKent
JENNA,you're on!!!!
October 31, 2008 | Unregistered Commenterjacinto

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>