Our First Clients In Our First Facility At The 6am Class-So Much Has Happened Since Then! Here We Are On The Verge Of 2011-Let's Make It The Best Year Yet!
Thursday
WOD
30 Seconds 30 Seconds Off 6 Cycles Per Station Rest 30 Seconds Between Stations
Row (Score Calories) x 6
Rest 30 Seconds
Sledge Hammer Strikes x 6
Rest 30 Seconds
Dumbell Push Press 35/25 x 6
Rest 30 seconds
Sit Ups Anchored x 6
(If you are dogging the hammer strikes you will have to switch to burpees instead)
20 Meter Bear Crawl 10 out/10 Back
5 Deadlifts Use 70-75% of your 1 rep max
10 Burpees
We are almost through one month of the challenge as as we may have expected the holidays and some bad weather have presented some big challenges for the competitors in the paleo challenge. Take heart! There are still over 60 days to effect the greatest changes in your life. Keep writing down your food. Bring your journal in for us to look at periodically so we can help you fine tune things and fortify your resolve. You have something that no one else in the world who is trying to make healthy nutrition a way of life-Mark and Sarah. We are at your service and really really want to help you succeed-please use us to the full.
To every one who would like to win-keep commenting!!! Also the race is long and far from over. There are quite a few of you who are within reach. As January rolls around and the rest of the world makes resolutions to go on a diet go ahead and join them, that is perhaps for the first few weeks we will actually be going with the grain (but not eating it of course.) Gyms around the country will be filled with people and all of them will be hoping to look great by summer. Your chances of achieving that and other more important goals are far more likely to be achieved and when the the weight stacks on the machines are motionless, and the elliptical machine motors are silent you will still be hitting Pr's and talking paleo with the rest of us, celebrating the achievements and milestones and hopefully asking yourself 'What was life like before CrossFit and paleo?'
Monday, December 27, 2010
If you stretch after your workout the room will turn into a really relaxing roller coaster as you can see in the picture here.
Tuesday
WOD
5 Rounds Rest As Needed
Back Squat 3 Reps
Max Strict Or Weighted Pull Ups
Only 4 more days in December-Are you on track with paleo? If you got off track have you resolved to get back into the swing of things in January?
What are you planning on eating/drinking during the holidays? Will you accept a point loss or do you have a plan to stay paleo?
Please note that Friday we will have altered hours- the plan is that we will have Classes at 9am 10am 11am. Saturday we are closed.
Tuesday, December 21, 2010
Day 22!
That means that if you scored 6 or higher for the 21 consecutive days you can award yourself a bonus of 10 points! The 21 days straight goes for the entire competition so you can do it again and pick up another 10 on day 42.
3 Weeks down and we have all learned a little. Are you finding out what works for you and what doesn't and why or why not?
Wednesday
WOD
1 Minute on at each station
Toes To Bar
Kettle Bell Swings
10 Meter Sprint
Row (Score Calories)
Double Unders
Ryan, always working hard every morning at 6:30 and seeing lots of progress!
Please note that we are cancelling the classes at 3:30,4:30 & 5:30 because of the bad driving conditions.
Tuesday
WOD
Cindy
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats
or
Mary
AMRAP 20 Minutes
5 Handstand Push Ups
10 Pistols
15 Pull Ups
If your weight loss is stalled try not to focus on it. Hold on tighter, and push through it-healthy long term weight loss is gradual and hits highs and lows. Avoid the scale for a little while and just trust that the hard work will pay off!
Sweatshirts and Long Sleeve T-Shirts Are In!
Burpees By CrossFit Trident
And while we are at it check these out...the question on the affiliate blog was:
"Burpee Penalties" for infractions (being late to class, dropping KBs, etc.) -- what's your opinion? And should the penalty be assessed on the entire class or just the offender?
5 Rounds For Time*
10x10 Meter Run
20 Dumbell Power Snatches 40/30
40 Sit Ups
*Rest 1 Minute Between Rounds
(20 Burpee Penalty For Dropping The Dumbell)
Thursday, December 16, 2010
Friday
WOD
5 Rounds For Time
3 Presses
5 Push Presses
7 Push Jerks
9 Weighted Or Strict Pull Ups
Ladies Rx'd 75 Guys 115
Holiday parties or get togethers are a test of paleo will power. We are a strong community but when you are the lone crossfitter at a gathering with people trying to get you to drink beer and eat deserts what do you do? What would you say to a fellow CrossFitter if they asked for your advice on the matter? Let's hear it in the comments- the scenario can be at a family gathering, office party, out to eat- talk us through it, and earn a point in the process.
Wednesday, December 15, 2010
Home Internet is down so I'm posting from my phone.
WOD
5 Rounds For Time
7 Deadlifts
50 Squats
Choose Appropriate Weight On The Deadlift
We are into week 3 of the challenge- as you may have figured out by now there are some ups and downs initially. Your weightloss may stall and then accelerate, your energy levels may dip a little and then all of a sudden you feel invincible. The general trend as we progress through the 90 days will be that you will be going steadily in the direction you intend to go. Your hard work will be rewarded. Trust it, stay the course and don't bother looking back. The new you is trying to meet up with you in 75 days. The new you is a lot fitter and doesn't look back at all the times they sacrificed or exerted a stubborn will against cravings or moments of weakness with any regret, but rather smiles a satisfied grin knowing they made the right choices. The new you is there waiting- will you be there?
Tuesday, December 14, 2010
Jude looks like he's having fun. The entire group behind him ALL resting during the Filthy 50, not so much.
Wednesday
WOD
Tabata Mash Up
Box Jump- Medium Box
Kettle Bell Swings- 1.5/1
Ab Mat Sit Ups- Unanchored
Plaeo Turkey Dinner and Paleo Desert By CrossFit Mama- 0 Point Dedeuction.
“A calm sea does not make a skilled sailor”
– African Proverb
WOD
4 Rounds Rest 3-5 Minutes Between Rounds
Max Reps True Push Ups
Max Reps Pull Ups
Score Total Number Of Reps
For Example 15/12, 15/10, 13/9, 12/8= 55/39
Congratulations to everyone who participated in the Filthy 50! Every one poured their hearts out.
Paleo Check Point. We are at 2 weeks!
How is it going? Are you on track or ready to spiral out of control? Can you last the 90 days? What are you feeling and do you feel like it's starting to work or like you are going backward?
The paleo kits have shipped and will be in this week. We dropped off the long sleeve shirts and hooded zip up sweat shirts at the printer today and hopefully they will be in by the 23rd.
Sunday, December 12, 2010
CrossFit Mama with guest -the one armed wonder whisker-demystifies the process for the paleo mayo!
Monday
WOD
The Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Please watch this narrated workout demo with Kevin Montoyawmvmov
Scaling is allowed and encouraged and this WOD will take a lot of cooperation for larger groups. The time should be less than 40 minutes.
Thanks for all the wonderful posts and inspirational experiences! Everyone is doing great with the Paleo Challenge-let's come out on the other side of this 90 days without regrets!
Here is the article from Greg B's post about The psychology of giving up junk food from Mark's Daily Apple:
A favorite food offers momentary pleasure and maybe a meaningful bit of nostalgia. But what is your life without that favorite food? More energetic? Less congested? More restful? More even-keeled? Less medicated? Just as happily reminiscent. Just as meaningful. Your taste buds are but one small part of you. If your whole body could vote on each food you put in it, what would it tell you? Read the rest here!
Thursday, December 9, 2010
Friday
WOD
1 Minute At Each Station For Reps
Rest 3:00, 4 Rounds
Pull Ups
True Push Ups
Sit Ups
Squats
Double Unders
Inspiration is for amateurs; the rest of us just show up for work.
10 meters the first minute,20 meters the second, 30 the 3rd, and so on until you are no longer able to continue on the minute.
I thought that this quote may help you during the paleo challenge:
"Know thy self, know thy enemy. A thousand battles, a thousand victories." -- Sun Tzu
A Delicious Paleo Pizza Made By Nicole Gagne-Recipe was in the comments.
Wednesday
WOD
1. Strict Pull Ups 3 Sets Rest As Needed For Total Reps
2. Deadlift 3-3-3-3-3
If you Haven't yet done the 3 benchmarks please see me so that you can get them done asap. All 3 need to be completed.
You have survived one week of the challenge! What have you learned so far? About Paleo? About yourself? Let us know in the comments.
Remember 21 consecutive days of 6 or more points earns you a 10 point bonus! How do you feel about your chances of that happening from now to the 21st? If you have already had sub six on your score sheet can you plan for 21 consecutive days of 6 plus-take a look at your calendar and get a plan together! One of the biggest benefits of the challenge is the self-accountability and being able to see the score, the before pictures, the number on the scale, and on the tape: and then watch them change exactly according to what we do. It can be a good feeling to be that honest and acknowledge that we are directly in control of the outcome and our success.
We are six days into the paleo challenge! Remember that if you achieve 21 days straight of 6 points or more you get a 10 point bonus.
How does everyone feel in their workouts? How is your energy? Breathing? Recovery
? It's only been six days but are you sluggish as some often are when starting paleo or are you feeling unstoppable? Let us know in the comments.
Delicious Tips With CrossFit Mama! Works With Salmon Or Chicken.
Saturday, December 4, 2010
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar
Don't forget you can get a point for doing a mobility W.O.D. from the banner on the left of this site. That means that there is a potential for 7 WOD points per week.
The weekends are usually the toughest time to stay strict paleo. How is everyone doing? Post thoughts and experiences to comments.
We saw a lot of great things in food journals today. Some quick tips from the overview...
Make sure you are eating enough. You should never really have to feel hungry. Not to say that you won't feel cravings but that's what makes the challenge challenging. If you let yourself get hungry you are more likely to go for the stuff that will cost you points.
Greg W. had a great little comment on water yesterday and he's right on. Staying hydrated will help you fell less frequent hunger and will have a positive effect on your body's ability to burn fat.
Finally sleep. Your body does most of it's best work when you are sleeping. Many of you have expressed that you are sleeping way better this week since starting paleo than you have in a long time-go with it! A pitch black (not even alarm clock light) quiet room and 8-9 solid hours will accomplish great things for your performance body composition and mental well being.
Again keep up the great work on all the comments!
Thursday, December 2, 2010
Nettie and Molly doing Helen Rx'd! I remember when they got their first pull ups!
Friday
WOD
10 Rounds For Time
15 Deadlifts 135
15 Push Ups
Quick Tips On GREAT French Onion Soup! (See the recipe in comments from yesterday.)
There are a lot of good recipes in the comments and some mind blowing bartender tricks from Bushy-Be sure to try them!
If you are feeling headaches and or dizziness during the early stages of Paleo this feeling will go away.
If you are feeling hungry make sure that you are eating a sufficient amount and having protein, good carbs and good fat with all your main meals.
Now its time to keep going, watch your scores on the WODs go through the roof and look and feel better!
To review the 3 Benchmark WODs are:
1. 3 Sets of max strict pull ups for total reps. For example 6,5,5 =16
2. 4 Rounds For Time Body Weight Deadlift, Run 400
3. AMRAP 12 Minutes 6 Burpees 8 Wall Ball 10 Box Jumps
Please make sure that you have completed all 3 if you are in the Paleo Challenge or plan to make up any that you haven't yet completed asap.
This Saturday we will be totaling your points for Wednesday-Friday! Please bring your food journals which you are required to fill out for all 90 days.
Keep up the great comments and recipes!
Day 3 here we go!
DAY 2
Great Job Commenting Keep Up The Good Work! I love Dana's Paleo Cracker Recipe!
Remember if you have not done the benchmark WODs do them this week if possible.
