Tabata mash up:
Box jumps
3min rest

as many rounds as possible in 5mins:
Deadlifts x 4
Box jumps x 8
3min rest

every minute on the minute for 10mins:
Deadlift x 2
Box jumps x 6

post total tabata reps/amrap rounds/highest minute completed.

Study: Running Shoes Could Cause Joint Strain

Paleo Waffles

Recipe from Son of Grok

– 8oz Organic Cream Cheese
– 1 cup almond flour
– 1 half cup shredded coconut.
– 4 eggs
– 1-2 teaspoons vanilla
– dash of cinnamon

Waffle Syrup:
– Fruit,  frozen berries that are put in the microwave and then chopped and mashed makes a great natural syrup!

( I use blueberries)

1. Pulse half cup of shredded coconut in a food processor or blender until you have a kind of coconut flour. ( I bought mine already shredded from the local health food store).   This makes a great coconut flour that is full fat and less dry than pre-made almond flour which is usually de-fatted.
2. In a mixer or mixing bowl, combine all ingredients and mix well to create a batter.
3. Cook your batter on the waffle iron. If you dont have a waffle iron, you could probably make them pancake style in a pan on the stove.

6 Responses to “WOD-Deadlifts

  • Moses
    15 years ago

    Did a PLUS size Jackie today

    Regular Jackie…
    Row 1,000 meters
    Thruster 45 pounds, 50 reps
    30 Pull-ups


    The rest of this “bonus” Jackie took just this side of forever and made me curl up in the fetal position on the floor afterwards and ponder my existence. Sheeesh.
    Stupid Monday.:D

  • Armando
    15 years ago

    Great WOD to start this week…great effort from Lola in this WOD…this is a really challenging WOD when you use 255#!!!

  • Karin
    15 years ago

    Fun WOD tonight!

    Used 85#

    Tabata Mashup

    AMRAP in 5 min
    9 rounds plus deadlifts

  • Randi
    15 years ago

    My legs are feeling it today…
    95lb deadlift
    Tabata mashup 10/8/9/8/9/8/9/8
    AMRAP deadlift/box jump 6 rounds

  • Randi
    15 years ago

    my work trip got moved to thursday… so i’ll see everyone on my usual wednesday 🙂

  • Stacy
    15 years ago

    Loved tonights workout!

    Used 85#

    Guess I need to start carrying a notebook because I can’t remember what I did from one day to the next. If I write it in the book there I can’t remember the numbers by the time I get home or next AM when I log in at work. Any suggestions?