168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

January 20, 2011



Back Squat 1-1-1-1-1
 (After a warm up all working sets should be 80-105% of 1 rep max)

Followed By
Over Head Squats 95/65 (from the ground)
Pull Ups

Mobility WOD

About the Author
  1. crossfit mama Reply

    Katherine, my email is
    daniellemiles3@gmail.com feel free to contact me. 🙂

    Sarah you are right! I can’t believe it was 10 years ago that you were having that weird pregnancy craving and I was having the sympathy craving. How gross were we?

  2. crossfit mama Reply

    and i just wanted to add that my husband has been the best support in the whole wide world. so caring. so supportive. if i didnt have him, why, i dont know if life would be worth living quite frankly. in all areas he is amazing…..

  3. jmiles Reply

    ha. that was me. the mama didn’t sign out of her goggle account.

  4. Littles Reply

    I thought it was her until “In all areas”. …really Jon.
    Yesterdays wod killed me.

  5. ErinM Reply

    Would someone like to post Greg B’s recipe for that paleo crunch/ trail mix thing? I can’t seem to find it! I would just like to say that today’s WOD killed me ! I was like an overhead squat bobblehead/weeble! Those are so freakin hard!

  6. Katherine Reply

    Paleo Crunch

    Preheat oven to 325 F

    In a large bowl combine:
    1/2 cup raw pumpkin seeds
    1/2 cup raw sunflower seeds
    1 cup almond meal
    1 cup shredded, unsweetened coconut
    2 cups raw slivered or chopped almonds
    In a measuring cup combine:
    1/2 cup coconut oil
    1/2 cup raw honey
    1-2 tsp vanilla

    Add the wet ingredients to the dry and combine well. Spread in a thin layer over one or two baking sheets with sides. Place in oven for 25 minutes, take it out and mix it up, then return to the oven for 5 minutes or until golden brown. Let cool on the pan(s) for 5-10 minutes.

  7. Nettie Reply

    Greg’s paleo krunch is soooooooooooo good!

  8. Bushy Reply

    anyone’s calves burning from wednesday’s wod?

  9. sarah lee Reply

    Mine are bushy.

  10. Greg B. Reply

    I’m glad to see I am not the only one with sore calves Bushy, I thought I had just done something wrong. Must have been the broad jumps.

  11. sarah lee Reply

    I think it was the combo of all 3 movements.

  12. Katherine Reply

    shins and calves on FIRE from wednesday!!!!!!!

  13. KristinP Reply

    First of all Erin, you did 65lb oh squats…I don’t care if you weebled wobbled and fell down…that’s impressive! Not to mention a 165 back squat. Bushy, I’m tight/sore just about everywhere! Not my week for wods…pretty sure JJ could out oh squat me…total train wreck 🙂

  14. Bushy Reply

    why does it make you feel better to know that other people are feeling the same pain that you are?

  15. Littles Reply

    I was hobbling around today wondering the same thing.

    Anyone ever try Ume Plum Vinegar? I love it.
    It’s in the Asian section, use 1T to about 3-4T olive oil to make a salad dressing. Don’t add salt or anything else, it’s pungent.

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