Friday, October 14, 2011


Saturday WOD
run 1 mile
100 pull-ups
200 push-ups
300 air squats
run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. -

If you are new, this will be adjusted to suit your level of fitness.  The reps can be cut by half or more, with a shorter run.  We don't want this to take more than 40 minutes.

This WOD is a good benchmark for the Paleo challenge.  You may find that it just sucks less after you CUT your alcohol, sugar, and flour for a month.  (Yes, I know the thought of not drinking for a month kills some of you, but I sure bet you could cut down, and when you do drink, have "Paleo" stuff like tequila with fizzy water or wine instead of beer and sugar-bombs.)  Try and it see!  How do you look, feel, and perform after a month of treating yourself well and pampering your body instead of just using it?

By the way, a quick search on vegetarian Paleo brought up this site which looked promising and a bunch of others.  There is a good treatment here at NoMeatAthlete.  I think you might have to eat a lot of eggs, which would be fine unless you developed a sensitivity to them from overuse.  There is a rice protein powder which is just dreadful to get down, but should be pretty safe. VP

no class

One scaling for the handstand push-up

Functional fitness. Thursday I had to go to work immediately after my final pinch test. I hadn't eaten since 3 am, and I hadn't had water for 24 hours. I could go home as soon as I got this several hundred pound pallet to the loading dock. My choices were to 1) move thousands of pounds of boxes to access this one, or 2) use this full-body push-pull to drag the target pallet far enough out to pick it up with the pallet jack. I chose 2 because I could and because I was in no mood to stay at work for hours.

I feel so much better today. JD

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