Are you still blogging on the Paleo site? Make sure you get your 4 post a week! Keep up the hard work.   Great article on the orginial Bench Mark Lady WOD’s: http://library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf   Skill- Snatch Grip Deadlift 3×3 WOD- “Diane” 21-15-9 Dead Lifts (225/185) HSPU (Hand Stand Push Ups) Post- Reverse ab crunch 3×15 put feet in rings; hold plank and bring knees to chest   Are you interested in learning more about CrossFit or becoming a Level 1 certified trainer? You are in luck. CrossFit is holding a Level 1 Cert right in our back yard. The Cert does cost a decent penny ($1000), but it is very educational and  a requirement if you ever have hopes of becoming a trainer yourself. For more information click on this link: http://www.regonline.com/builder/site/Default.aspx?EventID=1043117 Act fast, most Certs sell out.]]>