Thursday WOD – 020713



Whole30 Challenge – Day 4
I’m glad to see you guys using the Facebook group to share recipes and ask questions. There was one question yesterday I want to share with everyone.

Q: Can we use almond flour to bake?
A: For the Whole30 Challenge, paleo-fying your desserts and pastries is NOT allowed. That goes for bread also. One of the reasons with went with the Whole30, is because of their focus not only on eating better food, but also on breaking bad eating habits, attacking the behavioral and psychological effects of food as well. For 30 days, we are not eating desserts, treats, pancakes, muffins, pastries, bread, no matter if the flour you use is paleo or not. This will help break habits and overcome cravings for sweets. After the 30 days is over, when the occasion calls for it, you will know how to make healthier choices when it comes to desserts, etc. One other thing, if you are making a chicken casserole, or some such thing, it is ok to sprinkle some almond flour/meal on top.
(Thanks Anna for the question!)

Hope for Kenya
Register for Hope for Kenya on Feb. 16th!  If you can’t participate, please consider donating here.  Really, though, do it.

1. GOAT Practice

2. WOD
“Penalty Box”
6 x 300m Row at 2k Pace, Sub 25 SPM
There are three rules…
1. The 500m Pace below your average 2K pace (see below for help on this).
2. Strokes Per Minute (SPM) must be below 25.
3. No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule. Complete the burpees after each set. Rest as needed between sets.

2k Time – 500m Pace
6:20 – 1:35
6:40 – 1:40
7:00 – 1:45
7:20 – 1:50
7:40 – 1:55
8:00 – 2:00
8:20 – 2:05
8:40 – 2:10