« Workout 1-7-10 | Main | 1-9-10 Kettlebell Joshie Draws Blood Again »



Feed You can follow this conversation by subscribing to the comment feed for this post.


Your nutrition knowledge amazes me. I just read your post on Frat-Paleo. Wow!


Why thank you, Pokey. I really geek out to that stuff, and it's cool that I can actually help some people "get better" with what I know. But compared to some of those folks over in the "important links" over there --------------------------> I am a know-nothing. They are the real experts.

Okay, our workouts:

I did it as prescribed, 17:00. Beforehand I did bench press, 3 sets of five, 155#-160-160.

Pony scaled it down, wisely, because she is still feeling pretty beaten up from the last cycle.

She started with power cleans, five sets of three: 95#-100-105-100-95
That was a pretty good p.r. for her, which makes four days in a row with a new record set.

Then she did:
3 rounds for time:
20 kettlebell swings, 12kg
row 250m


We have a lot of pictures from it, but it's late so I will post them tomorrow. I think we might do Joshie. Yay.

Strong Lil Pony!

Joshie with kettlebells!

Translation Guide to Goatspeak:

Yay!:(Oh goody, I'm happy!) "Bacon for dinner? Yay!"

Yay. :(Oh God, I really hate this.) "I fell up the stairs and cut my chin on an exposed nail. Yay."


Pony-I'm making your tex mex chili and cream of veggie soup today. It has warmed up to 12 degrees this morning so the chili might be overkill but it'll keep till tomorrow.


Pony-what's happened to the paleo chix website ? It has a completely different format and I can't find a post since the January 6.

The comments to this entry are closed.

Free First Session

  • freetrial

13 Foster St.
Bergenfield, NJ 07621


About CrossFit

  • What is CrossFit?
    “Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.” -CrossFit.com
  • Who is CrossFit for?
    You. Whether you are a police officer or firefighter and rely on your fitness for your life, an athlete looking to improve your performance, an average Joe (or Jill) looking to get in shape and lose a few pounds, or a senior looking to maintain your quality-of-life, CrossFit has something to offer you.
Shop Now Rogue Fitness
Balanced Bites Nutrition Guide Widget
CrossFit Journal: The Performance-Based Lifestyle Resource