“Paulie”

2 rounds of…

90 pound weight pull

Tie a 30 foot rope to 90 pounds of weight.  While staying in place use rope to pull weight to you. Repeat as many times as possible in 60 seconds.

RECORD NUMBER OF TIMES YOU COMPLETE THE 30 FOOT PULL.

135 pound weight drag

Drag 135 pounds of dead weight as far as possible in 60 seconds.

RECORD THE DISTANCE COVERED TO THE NEAREST 10 YARDS.

Bench jumps

Jump over a 24 inch box as many times as possible in 60 seconds.

RECORD THE NUMBER OF JUMPS COMPLETED.

120 pound Farmer Walks

Grab 60 pound dumbbells and walk as far as possible in 60 seconds.

RECORD DISTANCE WALKED TO THE NEAREST 10 YARDS.

Agility Run

Set up 15 cones in a 10 yard area and run in a weaving pattern through the cones as many times as you can in 60 seconds. 

RECORD THE DISTANCE COVERED TO THE NEAREST 10 YARDS.

Row machine

RECORD NUMBER OF CALORIE

Using a running clock do the first station for 60 seconds, followed by 60 seconds of rest.  (Use the 60 seconds of “rest” to record your reps, and move into position at the next station.) 

Record total number of reps to comments

JUST FOR FUN!

It took a long time to track down the author of this doc.  Originally, JJ found it on the CFSD site.  I wrote to Lisa L. to ask who wrote it, but she didn’t know.  After talking about it on the radio, I was contacted by the author.  Thanks to Joe Shininger for letting us use it. 

How to know if you have been sipping too much of the Kool-Aid.

1. You tell your girlfriend that you spent your morning with Fran, Cindy, or Helen, and she’s not mad. 
2. You refuse to eat out any more, because there are no Zone-friendly restaurants. 
3. You have left a sweat angel on the floor of your gym.
4. You are on your last warning for violationg your globo-gym’s “no Oly lifts” policy.
5. Your Friend: “So, I think I dig this chick.”  You: “What? How can you say that? You don’t even know what her Fran time is!”
6. You wake up after a night at the tavern, and your pockets are full of napkins with WODs you made up in a drunken stupor (”10,000 kettlebell swings…underwater!”).
7. You have power cleaned your SO.
8. People give you a lot of room at your gym.
9. You understand the meaning of, “stomp for power.”
10. You believe that if you didn’t puke, you didn’t go hard enough.   

If you’ve got a good one…Post to comments.