Thursday, February 11, 2016

7:30pm selfies

Step Up Your Salad!

Tabata Push ups
Run 400m
Tabata Knees to elbows
Run 400m
Score = total number of push ups and KTE
EMOM 8 min
Even: Partner seated med ball tosses. Sit at 45 degrees
Odd: Pigeon stretch

Wednesday, February 10, 2016

For the past  weeks we have seen lots of determination and dedication!
Maybe every participant was not 100% cheat free and maybe you didn’t PR every workout, but you did make changes to lifestyle.  You developed some healthy habits along the way!
But the challenge ends Saturday, now what??
The changes that you started making during the challenge are not a waste of time!  Prepping and cooking meals, being more conscience when eating out, working out  more regularly, can and should continue!
Just because you do not have to journal your food on the blog does not mean these lifestyle changes are no longer of importance. What is your plan?  Are you planning on sticking to the Paleo Diet 100%?  Are there certain food items that you missed from your diet and want to add them back in, so you are more 80/20?  
Advice: Don't blow it all at once!  Establishing habits is a challenge. You spent the past 4 weeks eliminating sodas, sugars, processed foods, don't jump right back into your old habits!
These dietary changes have made you leaner, decreased your waistline, increased your energy levels and improved your workout performance.  Don't let the inches that you lost sneak back on.  
5 rounds for quality and reps:
3 snatch deadlift
3 hang snatch
Max UB reps back squat (UB = no rest at top or bottom of the squat)
Rest as needed between rounds
All reps per round are unbroken (move directly from DL to HS to OHS to BS) Increase weight each round.
Score=total back squat reps x weight for all 5 rounds
EMOM 8 min:
Even: quad smash barbell
Odd: partner bully stretch

Tuesday, February 9, 2016

Life After the Paleo Challenge

4 RFT:
20 Burpee Pull ups (modify with 20 Burpees, then 20 Ring rows, NO bands)
20 Air Squats
20 Box Jumps, 24/20 (step ups allowed)
EMOM 8 min:
Even: pole squat hold
Odd: 30 sec hollow hold

The CrossFit Open begins February 25, 2016. 16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28

Read more about it and register here: What is the CrossFit Open?

Monday, February 8, 2016

The nutrition challenge ends this Saturday! 
We have some tips for transitioning from the challenge to real life!

  • It is recommended to reintroduce one new food at a time and take note of how you feel. Your reactions may vary. You might feel sick or bloated immediately, within a few hours, or even the next day; or you might feel fine. Then decide if it's worth adding back into your diet or if you're better off without it.
  • Keep track of your measurements. If your clothes start fitting snug or your measurements are going up, real it back in! You were disciplined for 4 whole weeks. So now you know that you can live without certain foods on a daily basis.
  • Some people decide to stay strict during the week and have a cheat day on the weekend.

2 min Double unders
Rest 1 min
AMRAP 8 min
8 Dead Lift, 225/155 (155/95, 95/65)
16 sit ups
Rest 1 min
2 minutes Double unders

You will have 3 scores: First set of double unders, AMRAP, second set of double unders
EMOM 8 min
Even: band hamstring
Odd: calf stretch

Sunday, February 7, 2016

Superbowl Food: Paleo Style

Don't use the Superbowl as an excuse to cheat! Whether you are going to a party or throwing one yourself, you can enjoy all the festivities without sacrificing all the hard work that you have put in the past 3 weeks!

Here are some tips:

1. Drink plenty of water and eat a paleo dinner BEFORE the party. Temptation is worse when you are dehydrated or hungry!
2. Load up on veggies and strictly meat items

4. Bring something Paleo.  You will definitely have SOMETHING you can eat if you bring it!

Try some of these recipes:

Bacon Wrapped Asparagus:
1 1/2 pounds asparagus (24-32 stalks), ends trimmed (make sure the asparagus is the thin and spindly, not thick)
4 slices  Bacon
olive oil
course sea salt and pepper

Preheat oven to 400 degrees F. Trim ends off the asparagus, wash and pat dry. Brush olive oil on asparagus lightly and season with course sea salt and pepper. Wrap 6 – 8 stalks of asparagus with one slice of bacon and place bundle on a broiler or sheet pan, repeat with remaining asparagus and bacon. Bake for 12-14 minutes, turning bundles once halfway through. Bacon should be crisp and asparagus tender.
can secure the bacon with a toothpick

Super Simple Paleo ChiliIngredients 2 lb. ground beef
1 chopped onion
1 can black olives chopped
4 cups zucchini, chopped (you could really add more veggies if you want, we sometimes add a chopped up sweet potato)
2 cups salsa  or 1 can stewed tomatoes

Season with chili powder, cumin, salt, pepper

1. Chop onions, zucchini and olives.
2. Brown ground beef in skillet.
3. Saute onions and zucchini in skillet.
4. Mix ground beef, olives, zucchini and onion together in a large stock pot.
5. Pour salsa into chili and stir well.

Spicy Cauliflower Bites
1/2 cup hot sauce (have heard Frank's is good)
1 tbsp. melted butter
1 tsp garlic powder
1lb cauliflower
Mix hot sauce, melted butter, and garlic powder. Pour over cauliflower and mix so that all pieces get coated.
Bake at 450 for 20-25 minutes

Bacon Deviled Eggs

50 Paleo Superbowl Recipes! (be aware that some recipes claim to be Paleo even if they have some non Paleo ingredients. Make sure you stay compliant!)

Chicken Avacado Salad
2c shredded chicken from rotisserie
2 avocados diced
1/4 c sliced green oinions
1/2 c chopped cilantro
2 T mayo
1 T lime juice
toss diced avocados with 1 T lime juice. In large bowl, add chicken, green onions and mayo. Mix until chicken is well coated.  Add avoado and mix gently to combine. Add cilantro and gengly mix! Serve immediately or chill!

Any other suggestions?
Have a great time watching the Superbowl! What are your predictions?

Saturday, February 6, 2016

What did you eat yesterday? Do you have any Paleo Super Bowl recipes to share?

20 min AMRAP
10 push ups
15 PVC thrusters
20 PVC OH walking lunges
while partner does shoulder taps in a plank