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February 23, 2011

Wednesday

WOD

Clean

3-3-3-3-3

Followed by…

On the minute for up to 20 minutes.

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
 handstandpush-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.
It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won’t take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.
For example if you selected Handstand Pushup Negatives and pistols it may look like this:
HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

We will be doing this 1 or 2 times a week for the 5 straight weeks and hope that this is a quick way for you to eliminate those chinks in your armor and do some focused work on things that you would like to eliminate as weaknesses.

(For full details if you have a CrossFit Journal Subscription read this article If you don’t have access to the CFJ you will not be able to link in.)

Anothor Perspective on the band assisted pull up. WMV MOV 

Mobility WOD

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  1. Drew Reply

    I can’t believe we have less than a week left in the challenge! Is anybody else gonna stick with this? I think i want to try for another three months and then see what i look like for the summer. I find that i don’t really miss much… sugar, no. wheat, no. rice, no. potato, maybe …but not at the cost of feeling and looking better. I think of another three months as an investment more than a challenge.

  2. sarah lee Reply

    CHRIS DID HER FIRST PULL-UP TODAY! She is ALWAYS in a band working on it. Great job. You have come so far. We are really proud of you.

  3. KristinP Reply

    You go Chris!!! Nice work 🙂

    Drew and all paleo peeps, I think we should start a paleo support group that meets a couple times a month! We could exchange ideas, swap recipes and just, well support eachother! Any thoughts?

  4. ErinM Reply

    Hi, my names Erin….. I eat paleo…..”Hi Erin!” just kidding a group sounds great!! Great job Chris- you’ve really been working at those pullups!

  5. KristinP Reply

    Haha, you’re so funny…can’t remove the clinician from the CrossFitter!!! But it is a good idea…maybe you’d prefer ‘paleo club’ or ‘paleo group’?! Regardless of what ya call it my name is still Kristin and I am certainly still powerless against my addiction to everything bagels, toasted well, with extra cream cheese…remember those 🙁

  6. Jane Reply

    I finally got my double unders. thank you paleo challenge, and thank you Mark for making today a skills day. I wouldn’t have spent so long working on it otherwise.

  7. Nicole Reply

    Drew and Jane-I keep missing you guys at the gym:( Miss you bunches! Drew, I’m pretty much in this for life. I LOVE the way I feel when I fuel my body with healthy foods, get 8 hours of sleep, and CrossFit. However, I do allow myself to indulge once in awhile. I typically don’t plan cheat meals, but if a situation arises and I feel like eating crap, I just do it (and pay for it the next day with a food hangover headache and sluggishness). I’m glad that you guys have gotten the Paleo bug and want to stick with it.

    Congratulations Chris, your hard work is paying off!

    Congratulations on your double unders Jane!

    See everyone soon…

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