My weight was 213.6 - down about 22 pounds from late April, but that still puts me only halfway from where I was to where I'd like to be.
There were four performance benchmarks:
1 rep max barbell clean:
I realized after the workout that I had never before attempted a max barbell clean. I'd done reps at lower weight of both power cleans and squat cleans, but no max attempts. My technique was terrible as the weight increased. I really needed to be doing squat cleans as the weight increased, but my technique was a poor power clean. I got to 165 and then failed 3 times at 175. Over the next four weeks, I need to practice this lift. I'm strong enough to lift more if I get the technique down.
Max reps ring push-ups:
I had done these only once before and I did only 11. Compared to a standard push-up, the fact that the rings can move makes things very interesting.
2 minutes - max box jumps:
I was pretty happy with 33 box jumps in two minutes, although I saw some much better results than mine.
500 meter row for time:
This one left everyone on the floor, lightheaded and gasping for breath. My technique has been improving on the rower and my times have been improving somewhat, but going all out for 500m is not something I've done recently. I started out at a 1:35-1:36 pace, but that didn't last too long. Near the end, I'd drifted over a 2:00 pace, and I didn't even hit my goal of 1:45, instead rowing 1:46.7.
So, I now have five numbers to improve upon in the next month. Losing weight will help with the four benchmarks, and sticking with my Paleo diet will help me to lose weight. It all starts with how I eat. Some people might be able to do it, but I simply cannot out-train a bad diet.