ROD 042410


Saturday, 24Apr10


High Rock Challenge Routine

15/15 seconds for 20 minutes ~ No rest

  • Push-Ups
  • Body Rows
  • Box Jumps
  • Kettlebell Swing

The work capacity that our compadres are going to perform at the High Rock Challenge, we are going to work just as hard in our ROD by completing this challenge without any substitutions or diversions.


The whole idea is to get an edge. Sometimes it takes just a little extra something to get that edge, but you have to have it. ~ Don Shula



This is the finish of day 8 of my Paleo-Challenge. It’s been quite a bitch trying to stay sugar free. I believe everything that we get our hands on in respect to processed foods has quite a bit of sugar in the ingredients. My breakfasts are comprised of omelettes with various vegetables i.e. spinach, tomatoes & mushrooms. The most difficult part is finding grain-fed beef. Lucky for me I found it at Wegman’s. A little pricey but what a difference in flavor. Speaking of flavor I do spice things up… thank God spices aren’t a restricted part of paleo. A lot of broccoli, spinach, and a colorful array of vegetables. It really isn’t so bad. There is a bag of  Tostito’s lime chips that keeps calling my name but I have defeated the urge to jump in the bag feet first. I miss the sugary carbs, just a bad habit. Otherwise though, I feel great and I have started working out. Mostly because I’m eating foods which do not cause inflamation of my right knee. It’s amazing how the body reacts to the change in diet. My right knee has been swollen for 3 months and no matter how much I treated it with ice therapy, the swelling never allowed me to bend the knee to more than 80 degrees. I can now go past 90 degrees ROM and can perform squats and burpees comfortably. Well thats all for now, I’ll keep you posted on my progress. I will succeed. – Coach D


Speaking of a tough routine, check out the video and tell me how much heart this guy has in this qualifer for the CrossFit Games. Do you think you have as much heart.  This is what commitment to the Sport of Fitness is all about.

Travis Cooke- WOD 4 New England Sectionals- Final Heat on Vimeo.