Paleo Challenge Baseline WODS and Goals

Not sure what an attainable goal in 45 days really is for these WODs, strength gains or even body composition, so this is my best guess at this time. I still haven’t developed what my ultimate goals should be for these WODs (in a perfect world where I am a super-star performer).

Baseline WOD:
Cindy: 18 and 5 p/u w/ red band.
Crossfit Total: 450 – 65 press/205 deadlift/180 backsquat

WOD Goals:
Cindy: 20 rounds w/ red band or 18 rounds with purple band.
Crossfit Total: 70 press/215 deadlift/190 backsquat. (although with the way my back felt the last few days I’m not going to push the deadlifts).

WOD Actuals: 3/13/2010

• Cindy: 21 rounds w/purple band!
• Xfit total: 75 press / 230 DL/ 192 BS = 497 total!

Body Composition Goals:
-Ultimately, would like to get to 18% Body fat and lose 15-20 pounds.
-For the Paleo Challenge (45 days) – 23% Body fat and 7 pounds of “excess fat.”

• Body Compositoin Actual: – 24% Body fat and 6 pound of “excess fat”. Overall happy with this.  Still moving towards that 18% goal…

Body Composition Actuals 3/13: