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Mashpee, MA 02649
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You Are Invited To The Paleo Challenge After Party! March Saturday 12th At 6:00PM

February 25, 2011

Friday

WOD
Complete A. B., and C.

A.
Find Max Height Box Jump

B.
Strict Dumbell Press

5-5-5

C.
Strict Pull Ups
3 Sets Max Reps Or Weighted 3-3-3

Mobility WOD

About the Author
  1. sarah lee Reply

    I was half asleep this morning when Mark got home from the early class. I was selfishly thinking that I wanted him to bring me coffee in bed so I could stay there all day. something better happened. I checked my phone and there was a test from Mark saying

    RYAN GOT HIS FIRST PULL UP!!!

    Ryan- Mark and I are so proud of you. Watching you change your life, stick with CrossFit, work on Nutrition and have that silent determination to show up every morning makes us love our job. Believe it or not, better than coffee in bed.

  2. ErinM Reply

    Yeah Ryan!!! That is soooo awesome! !!!!!

  3. jmiles Reply

    Ryan is the man

  4. KristinP Reply

    Aw, Ryan you rock!!!! So proud of you 🙂

  5. OldNatickRookie Reply

    Sarah, can you post the video on using the bands that you were telling us about?

    Thanks,

    Tom

  6. Littles Reply

    Great job Ryan!! I
    got 42 double unders today. Is there a space
    on the board for that?
    I’m up at Crossfit Cape Ann in Gloucester getting
    my butt handed to me.

  7. Greg Reply

    RY-DOG!!!! Congrats, Brother. Looking forward to getting back to the 0630 with you and the crew next week.
    Greg

  8. Drew Reply

    Ryan, congratulations on catching the first pull up bug, seems to be going around at C3 lately.
    On a personal note, I went through my closet today and got rid of all my fat clothes (7 trash bags) there really is no going back now.

  9. Drew Reply

    This comment has been removed by the author.

  10. Jane Reply

    Banana Coconut Pancakes

    2 Tbls almond meal
    2 Tbls almond butter
    1 egg
    1/2 ripe banana
    Unsweetened coconut

    Mix all indregients, except coconut, together, then spoon onto hot pan or griddle. Sprinkle unsweetened coconut on top, this will toast when you flip the pancakes. serve with maple syrup and the 2nd half of the banana. Makes 1 serving, approx. 2-3 small pancakes.

  11. KristinP Reply

    Ive been experimenting with smoothies lately cuz I really miss the shake. I’ve decided the following combo is the best…not a Friendlys fribble by any means but it’s decent. I’m not big on measurements so I’m approximating:

    1/2 ripe banana
    1 cup coconut milk
    1 1/2 tbsp cocoa powder
    1 totally heaping tablespoon of almond butter
    A crap load of ice (add until it reaches desired thickness)

    Throw it all in a blender and blend until all the ice is completely crushed and the smoothie is, well smooth. I thought of maybe adding some protein powder to future batches. Enjoy 🙂

  12. Kerry Reply

    Although Kristin’s smoothie sounds delightful I just wanted to let you all know that as of April 1st, you are welcome to come by Twin Acres anytime and I will make you the best shake or smoothie you have ever had;)lol…just kidding everyone! I just had to say it;) Wanted to drop by and say hi! That is so awesome of you all to have completed the paleo challenge! I give you all a ton of credit as in the beginning it couldn’t have been easy!!! I hope everyone is doing well and I hope to get in their soon to see everyone! It’s amazing to see all the gains that everybody has made over the past 4 months, congrats :)…Hope to see you all very soon ( Jane and Drew, congrats I am soo excited to see you two, please let me know the next time you guys will be at C3)!!

  13. ErinM Reply

    I know everyone is totally OVER their sugar cravings but you know what I really want tonight? Gummy bears… I’m not going to have them….but I want them….just sayin’…..

  14. Drew Reply

    Great to hear from you Kerry, can’t wait to see you too, but i guess we missed you this trip. Jane and i are headed back to the vineyard tomorrow.

    On a paleo note, someone today told me i looked good and asked me if i was on a diet. I replied with confidence “No, i’ve just changed the way i eat.” I can’t believe only two days left.

  15. Anonymous Reply

    Awww, too bad Drew!!! Well I’m sooo happy for you and Jane, hopefully I’ll catch you in the next trip! Erin, stay strong, your doing an amazing job!! I give you sooo much credit for sticking with paleo, it has to take soo much willpower but you’ve done it!!! Im trying to curb my sugar cravings with fruit right now ( not sure if fruit is part of paleo or not) so I don’t end up in big trouble when the shoppe opens!! So far so good;) Again, congrats to you all!! 🙂

  16. Jane Reply

    I was looking over my food log, adding up the points, and I realized something interesting, and am wondering if it’s just me or not. The first several weeks (and especially the first several days) I was eating and snacking a lot, then seemed to settle into a pattern and am not snacking nearly as much. I don’t know if this was because of trying to cope with cravings or my body adjusting to the amount of food, or what, just found it interesting the way my food intake has changed even within the paleo challenge.

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