If There’s No WOD Named After You, Create Your Own

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I saw this posted on Twitter yesterday and found it also on numerous Crossfit sites. It’s the perfect representation of the Paleo Diet for those who still have questions about what you can eat if you are paleo. Pretty much takes all the guess work out of it. This version was found on the Crossfit Ktown facebook page. They’re located in Knoxville, TN if you’re close to them.

paleo diet flowchart
As I mentioned last week, I’ve kicked my cardio intensity up a notch or two to try to build some muscle and burn fat at the same time. I put together a workout based off of one that I found in Muscle & Fitness magazine. It’s fast, it’s hard, and it’s ugly or at least I’m ugly looking after I finish up this one.

This workout is not for the faint of heart or the beginner unless maybe you do it with bodyweight only. Proceed with caution if you attempt this and at your own risk. I’ve had lots of practice with all of these moves and still was huffing and puffing along. In the spirit of Crossfit and naming WODs after women, I fondly call this WOD – Adrianne. Yes, it still counts if I name the WOD after myself. 😉


  • Deadlifts
  • Bent Over Rows
  • Hang Cleans
  • Front Squats
  • Push Presses
  • Back Squats
  • Good Mornings

I warmed up with a brisk walk with Thing Two and then released him from further obligations to go lay on the sofa. I used my Olympic bar for this WOD and did 6 reps of each exercise all the way through for 6 rounds. I rested at the end of each round or when I needed to in later rounds. I breezed through the first 2 or 3 rounds. It took me just under 20 minutes to complete.

I loved the layout of the exercises since the bar ended in the perfect position to start the next exercise. For example when I finished my last hang clean, the bar was already in place to start front squats. When I finished the push presses, I just dropped the bar behind my head for back squats. This really helped to keep moving since I wasn’t picking up or putting the bar down to adjust.

I’m going to add this in for my HIIT workouts a couple times a week for a few weeks. What are you doing for cardio this week? If you could design a WOD in your name, what would you include?

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