“Jack”Complete as many rounds as possible in 20 minutes of:115 pound Push press, 10 reps10 KB Swings, 1.5 pood10 Box jumps, 24 inch box We now take a break from our regularly scheduled WTF Challenge Level detailing to announce… ROOTS LADIES LULULEMON NIGHT! MARK YOUR CALENDARS for FRIDAY, NOVEMBER 12th! Exclusive Roots Ladies Private Party at Lululemon Athletica The amazing staff at Lululemon Athletica and Nicole, Lululemon Ambassador extraordinaire, invite you to a Roots-only night of wine, cheese, mingling, meeting, and, OM, maybe some shopping. When: Friday, November 12th from 6-8pm Where: Lululemon Athletica at the 29th Street MallWhy: Because we want to celebrate the fact that you work hard for your body.  And Lululemon clothes sure offer a nice way to show off the hard work:) Why do you like working out in Lulu?  Post to comments.Read more

8 rounds of: :30 row ( cal ):30 burpee1:00 rest Number 6: Eliminate Legumes, Starchy Vegetables, and (gasp) Squash The Paleo Diet is based on the way our ancestors ate prior to the invention of agriculture.  Sure, there’s some gray area and because we weren’t there with video cameras, we don’t know exactly what Paleo man ate (see Bones, I’ve acknowledged this fact); however modern science, anthropologic studies, and carbon dating has given us a pretty good idea. From a Paleo perspective, legumes and starchy vegetables are not included in the Paleo Diet because Paleo Woman did not consume them on a consistent basis (if at all) prior to the rise of agriculture. From a scientific, nutritional, and molecular perspective legumes and starchy vegetables are not fit for consumption because of their antinutrient content which includes lectins and saponins (we’ll cover lectins and saponins in a post next week, or you can...Read more

3 rounds for time:15 overhead squat (95/65)20 wallball400m run Number 5 – Cook only with animal fats or coconut oil. By now it should be very clear that we love fat and hope you do too; however, it’s important to have a basic knowledge of the fat that’s out there and which fats are best for cooking. Saturated Fats (SFAs – Saturated Fatty AcidsVery stable, high heat resistance, semi-solid or solid at room temperatureExamples include animal fat, coconut oil, butter, lard Monosaturated Fat (MUFAs – Monosaturated Fatty Acids)somewhat stable, some heat resistance, liquid at room temperature but are semi-solid at colder temperaturesExamples include: nuts, olives, avocados Polyunsaturdated Fat (PUFAs – Polyunsaturdated Fatty Acids)unstable, little to no heat resistance, liquid Examples include: peanutbutter, margarine, sun flower seed oil, sesame, soy, corn and sunflower-seed oils When cooked at high temperatures (in frying pans, in the oven, on the grill) nut and seed oils...Read more

Alright folks!  The day has come.  Time to buckle down, sack up, and choose your level. Below, please find instructions for how to claim and make your WTF Challenge Scorecard. 1. In your email Inbox, find the email from Nicole that shares with you the Google Docs WTF folder.  ***PLEASE NOTE: The file system we will use for the challenge works only with a Google email or account. If we sent the email to an email that is not linked to Gmail, you will need to do one of two things. Option 1: Email us your Gmail account and we will re-share the folder. Option 2: Create a Google Account using the email address we just sent this folder.  Be sure to create the account with the entire email address we sent the email to.  For example, if we sent the email to [email protected], make your google username that entire...Read more

Tons of Fun – accumulate as much weight as possible5 rounds of:Deadlift, 5 repsPushpress, 5 repsWeighted pull-ups, 5 reps1:30 to complete 5 reps for each set (4:30 per round) Did you sign-up for the Scavenger Hunt?  It’s next Saturday at 8:30.  Yes it’s a workout and yes it will be fun and challenging.  Sign-up on MBO.Read more