The Challenge
This will be the page where I update the workouts and pictures for my Crossfit/Paleo Challenge. It is definitely stretching the bounds of my open-ness/vulnerability to post pictures of myself like this, but I try to be a man of my word, so here we go! Please don’t laugh too hard at me 
Day 0
Tester – 500m Row (1:34.5), 75 Burpees, 50 GHD situps
Day 2:
10 rounds for time: 5 Thrusters, 10 pullups, 10 burpees
Day 3:
3 rounds for time: 10 Deadlifts, 50 Double Unders
15-12-9: Handstand pushups, dips
Day 4:
Tabata (20″ on, 10″ off) – 5 rounds continuous
Jump Rope – Dumbell Press (#25) – Jump Rope – Broad Jump – Jump Rope – Pushups – Jump Rope – Wall Balls – Jump Rope – Abmat Situps
Day 5:
100 double unders – 75 air squats – 50 ab-mat situps – 25 burpee pullups – 50 ab-mat situps – 75 air squats – 100 double unders (19:24)
Day 6:
Rest
Day 7:
Morning – 10 rounds of 5 dumbbell burpees and 200m sprint max effort
Evening – “Barbara” – 5 rounds for time of 20 pullups, 30 pushups, 40 situps, 50 squats (32:24)
Day 8:
10 rounds of 5 burpee box jumps and 10 kettlebell swings (11:24)
4:00 elbow plank
Day 9:
8 rounds Tabata – 20′ first exercise, 10′ second exercise of 1) Double Unders and Air squats, 2) Kettle Bell Swings (53#) and burpees, 3) situps and pushups
1000m Row
Day 10:
2 Rounds – 400m Run, 21 Kettlebell Swings (53#), 12 Pullups, 400m Run, 30 Box Jumps (24″), 30 Wall Balls
Day 11:
“DT” – 5 rounds AQAP of 12 Deadlifts, 9 Hanging Cleans, 6 Push Presses (135# – 12:34)
Day 12:
Forced Rest – Mock Trial
Day 13:
Rest
Day 14:
“Filthy Fifty” – For time 50 box jumps (24″), 50 jumping pull ups, 50 kettle bell swings (35#), 50 walking lunges, 50 knees to elbows, 50 wall balls (20#), 50 burpees, 50 double unders – 24:13
Day 15:
3 Rounds for time – 500m row, 10 clean and jerks (135#), 20 pull ups – 16:27
Day 16:
As Quickly as Possible:
10-9-8-7-6-5-4-3-2-1
Power Snatch (95#), Handstand Push ups
Day 17:
Morning: 1 Rep Max Squat (295#); 8 minutes of 10 games push ups and 30 double unders (280 reps)
Evening: 15 Thrusters (135#) and 15 pull ups, 21 Thrusters (95#) and 21 pull ups, 36 Thrusters (65#) and 36 pull ups – 13:24
Day 18:
5 rounds: 7 touch deadlifts (#175), 20 sec. row at 95% (53 cals)
4 rounds: AMRAP handstand pushups, 15 knees to elbows
Day 19:
Rest
Day 20:
Rest
Day 21:
“Warren Lee” – 4 Rounds for time – 400m run, 50 air squats, 40 sit ups, 30 push ups, 20 pull ups – 29:54
Day 22:
AQAP – 21-15-9 of Sumo Deadlift High Pulls (95#), Kettle Bell Swings (53#), and Box Jumps (24″) – 6:24
Rest
1000m Time Trial Row – 3:45
Day 23:
7 Rounds (twice through):
20m broad jump, 10 medball slams, 5 push ups – 6:04/5:40
Day 24:
“Daniel” – For time 50 pullups, 400m run, 21 Thrusters, 800m run, 21 Thrusters, 400m run, 50 pullups – 16:24
Day 25:
Rest
Day 26:
Rest
Day 27:
The Cowtown Half Marathon – 1:59:12
Day 28:
Double “Fran” – AQAP 21-15-9 Thrusters (95#), Pull ups – Rest 5 min. and repeat – 5:16/7:12
Day 29:
AMRAP in 15 min. – 5 burpees, 10 box jumps (24″), 25 double unders – 10 rounds
Day 30:
AQAP: 5-4-3-2-1 Front Squats (185#) and Muscle Ups (3 pull ups/3 dips if you don’t have muscle ups) – 8:14
Day 31:
4 Mile Run when I found the Crossfit Box closed.
Day 32:
3 Rounds for time: 15 Thrusters (95#), 12 burpee pull ups, 9 Kettle Bell Swings (55#), 400m run – 17:14
Day 33:
Rest Day
Day 34:
Rest Day
Day 35:
Morning -
Strength – 1-1-1-1-1 Deadlift Max (385#)
WOD – 4 Rounds 10 push ups, 15 Squat Cleans (95#) – 15:01
Evening – “Blake” – 4 Rounds – 100 ft. walking lunges (45#), 30 box jumps (24″), 20 Wall balls (20#), 10 HSPU – 21:01
Day 36:
“Lynne” – 5 rounds max rep bench press (body weight – 200#), max rep pull ups – 75 total reps (5/10 each round)
Day 37:
AQAP – 50 med ball slams, 50 lateral jumps, and 50 sit ups
Day 38:
Morning - 1 Rep Push Press Max (195#), AMRAP Overhead Squats (75#) in 2 minutes – 27, AMRAP Burpees in 2 minutes – 43
Evening - “Farmer’s Tabatas” – 8 rounds 20 sec. on 10 sec. off, 45 sec. in between stations – Tire flips, Cedar log sit ups, TRX planks, Rope Waves, and Ball slams
Day 39:
For time – 800m run, 50 pull ups, 50 push ups, 50 sit ups, 50 air squats, 800m run – 15:54
Day 40:
Rest
Day 41:
St. Patrick’s Day Triathlon – 1:12:08
Day 42:
Morning: 800m run, 25 push ups, 50 air squats, 400m run, 50 air squats, 25 push ups, 800m run – 12:36
Evening: 1 rep Clean and Jerk Max – 205#, “Grace” – 30 clean and jerks (135#) – 4:29
Day 43:
Tabata Circuit – box jumps (20″), push ups, sit ups, air squats – 87/73/84/122
Day 44:
1 x 800, 2 x 400, 4 x 200 with partner – 21:00
Day 45:
Morning – AMRAP in 4 minutes (x4) – 5 handstand pushups, 5 pull ups, 5 kettle bell swings (53#) – 17 total rounds
Evening - Strength: Snatch grip deadlift – 245#, WOD: 7 rounds for time – 10 wall balls (20#), 10 pull ups – 7:05
Day 46:
3 Rounds for time: 3 Power Cleans, 3 Front Squats, 3 Deadlifts, 50 double unders – 7:03 (2 x 185#, 1 x 155#)
Day 47:
Rest
Day 48:
Rest
Day 49:
For Time: 400m run, 30 Kettle Bell Swings (53#), 15 push ups, 400m run, 40 KB swings, 20 push ups, 400m run, 50 KB swings, 25 push ups, 400m run – 15:13
