Slack Pack



WOD 1/8/13

Front Squat 5-5-5-5


For Time:

500m Row

followed by 3 Rounds of

  • 10 Squat Cleans (95/65)
  • 10 Pull-Ups

ends with 200 Double Unders (600 singles)


Let’s get real. Nutrition is freaking IMPORTANT when it comes to health and fitness. You want to PR you’re 5k and your clean and jerk? You want to lose that last bit of weight or drop one more dress size? Then you’ve gotta get your nutrition in check. If you haven’t read a book on Paleo you need get one of the ones pictured above. Lots of our members these and since we’re all friends I’m sure you could find someone to loan you a copy; or check out Amazon and pick up a used copy for cheap! Seriously folks, get your diet in line and your looks, performance, and overall health will improve drastically.

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Showing 12 comments
  • Kay

    If anyone can show me how to loan a book out on Kindle, I can loan The Paleo Solution to someone.

  • Clint

    Eveyday Paleo is another good one. It’s a quick read that summarizes Robb Wolfe’s book. It has a ton of recipes and also has a pantry list to help out with your grocery shopping (Matt Block).

  • Brooke

    I have Everyday Paleo and Paleo in a Crockpot! I have made some great recipes out of these!! If any one wants some good ones let me know!!

  • Elyse

    140# FS
    13:36 RX. I liked this one so much more than yesterday.

  • Sheree Pierce

    Paleo in a Crockpot?!?!?!?! Where can I get that one?
    WOD was hard but not NEARLY as bad as I expected. I think I somehow misread the couplet and thought there were a BUNCH of them. Maybe the 200 double unders just caught my eye and freaked me out! Having difficulty with dus (yeah after I decided to practice them every day…UGH) so, to keep intensity (and lessen frustration) Kara suggested I do the 600 singles. 50 at a time wasn’t too bad because I can do that many unbroken…just took forever and I got really winded. Time was 24:29.

  • Danielle

    So much for just an active rest day today. This one looks more fun than yesterday did. These simple looking ones are always decieving . More pullup practice! P.S. Does anyone have “The Paleo Diet for Athletes”? I’m curious to read that one.

  • Scott

    155# skill. 15:32 WOD (RX except 75# on SC). Weird how I was sore before class, but not after (5th Mountain soreness from Sunday and 2 hours yesterday).

  • Clint

    12:13 RX. DUs went much better than I thought they would. Front Squats – 205(5), 225(3)

  • Dena

    13:08 RX on WOD
    Only did 138 on front squats
    Two pretty good days in a row.

  • Greg

    13:40 on wod.
    185# front squats
    This was a fun wod. I got 595 singles in a row, the first set of five tripped me up then just straight through.

  • Neal

    10:58 on the met con, couldn’t hit my double unders very well. I’m still trying to adjust to my shorter rope

    245#x5 on front squats

  • Josh T.

    245 x 3 on fs. 12:16 rx on wod. Did my double unders in 6 sets of twenty. Anything greater than fifty is way out of my comfort zone.

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