Workout of the Day
5 rounds for time:

5 deadlifts at 70% 1 rep max
200 meter run
15 V-ups

Post your scores to the Whiteboard.





In the mid 1990s, an article was published in an Australian magazine around what makes successful people successful. It looked at high-flying business executives, champion sportspeople, and media personalities to try and find what common traits they possessed. One of the common traits regarded the setting of goals.

They didn’t.”—Graeme Turner for Breaking Muscle



I agree wholeheartedly that we ought to be following a “Paleo template” rather than a “Paleo diet.” After all, “following a diet doesn’t encourage the participant to think, experiment or consider his or her specific circumstances, while following a template does.“—Fit Bomb, 8-12-11

10 Responses

  1. Bethany

    So bummed..Ive had to work shifts all weekend, therefore missing yesterday and today. I need advice/help..My first niece was born this past Thursday…SO Im flying out to Cincinnati Wednesday for a whole week. Exciting and ecstatic but Im having a little worry about missing Crossfit for a whole week…Does anyone have any suggestions for me on how to keep up my conditioning? I should be able to get to the gym there as a guest, but should I attempt to keep with our WOD schedule or is that not recommended? Ive made such progress and have a legit fear of backsliding!!!

  2. Katy

    I went out of town to VA and went as a guest to the Crossfit there. I was nervous at first but it was such an awesome experience. I did their WOD instead of following ours. I would definitely recommend trying it out.

  3. Nick K


    As Katy stated, I’m up in New Hampshire all week and I reached out to crossfit carpe diem and they were more than welcoming. I would call ahead or email one near where you are going… I’m sure they would be fine with you stopping in. If they aren’t…. Then well, that’s on them.

  4. George

    Fear not Bethany!

    You are not going to “backslide” unless you stay in bed the entire week except to get up and consume a fifth of Jack Daniels, yodels, and a quart of ice cream…every day.

    There are several CrossFits in Cincinnati. Check this link and research which one is most convenient that offers the hours that you need and allows drop-ins. Contact them first. Email them as soon as possible. CrossFits are notorious for not getting back to drop-in members right away. Ask them what the drop-in fee is. Tell them how long you’ve been crossfitting.

    If you do not want to or cannot make it to a crossfit then download this link:
    The link is a PDF document containing 75 Travel WODS that are body weight focused. You need a jump rope for some of them. You don’t need weights or any other equipment. You just have to decide which ones you’d like to do.

    Let me know if you have any questions.

    Oh and congratulations on the birth of your niece! Have a great time!

  5. George

    Proper CrossFit Visiting Etiquette:

    Call and email first.
    Get there on time.
    Sign there waiver before you do anything.
    Follow their rules.
    Do their WOD. Don’t ask if you can do your gym’s WOD.
    If they tell you there’s no drop-in fee for out of state visitors make every effort to buy one of their t-shirts.
    Put your equipment away. Wipe up whatever DNA you leave on the floor or on equipment.

    That’s all I can think of right now. Have fun!

  6. Amie

    Yeah George! Thanks for the travel WODs I added that link to my phone home screen so I can do them at work or when I’m away. Right now I couldn’t even do 1 push up I’m so freakin sick!! Hopefully my muscles won’t atrophy before I get back :/ lol

  7. Kelly R

    Omg! I feel for you- how long have you been sick? I hope you feel better and let us know if you need anything. I have breathing issues the last 2 days and can’t shake it but hope to be back in the am – feel good!

  8. Amie

    Thanks Kelly. First my daughter was sick for over a week she is still getting over it I’ve been sick since wednsday something awful is going around take care of yourself!!

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