Questionable Quads

1K row @ 100%
10 minute rest
10 burpees on the minute for 10 minutes

Ughghghghhhhhghhhhh... damn you rower. Seems like a get wrecked EVERY time I strap into you. My time today was 1:13.2, a small PR from 3:14.8. You'd have thought I had a 10 sec PR the way I was writhing on the ground after. Burpees were a disgraceful blur. I just tried to keep moving for the entire 10 minutes. Almost tossed my cookies on one round.
As far as the actual row is concerned, I started at a 1:33avg/500 pace... until I was 600m in, and then the shit got real. It was a struggle to keep pace 1:40, and I even went over on a few strokes. Maybe I could sustain a 1:35avg longer? We'll try it next time.
With my legs still shaky I thought it was a good time to try some double-unders. I did 30 du's on the minute for 10 minutes. On most intervals I finished in 18 sec. On 2 intervals I struggled and finished around 22 sec. They were feeling amazingly smooth today I must say (suprisingly). Spencer even commented on them. Looks as if my new technique is working. Yay me. 

CONFESSION
Just a quick diet note/confession... I've gone paleo for about one week now, although I have had some weak, non-paleo moments. So far, I've had 4 beers. 2 potato chips. And 1 Monster Milk protein drink. Shame on me. G-rant out.

Calories? Blocks? Paleo? Conundrum

In an effort to maximize my potential I've been seeking an optimized diet to follow. The link below helps explain the problems I've been facing. I need to make a decision soonish.

http://www.zonediet.com/Community/Forums/tabid/121/forumid/2/tpage/1/view/Topic/postid/39238/Default.aspx 

I Put A Spell On You

Simple and succinct, here is an article on ideal macronutrient ratios for CrossFit exercise written by Lon Kilgore.

I think the key points to pull from this piece are:

1.) changing body composition is not voodoo. its science, and basic science at that.
2.) energy in, energy out. there's no way around the 2nd law of thermodynamics.
3.) diet without exercise works, if you have 20 years to lose a few pounds.
4.) 40 carb/30 prot/30 fat is close to an ideal macronutrient ratio for CrossFitters
5.) high-quality, non-processed food is ideal and always has been.