Tuesday, May 6, 2014



Cool visuals to see how much sugar you consume with various foods and beverages HERE.

Strength
EMOM 10 MIN
Even: 2 Hang Snatch + OHS
Odd: rest

OHS, 1x15

Endurance:
EMOM 10 min
10 kbs + 5 PVC OHS
 
Metcon
Every 2 min for 20 min
10 DB snatch
100m sprint (50 down, 50 back)
 
Have you signed up for the May Olympic Lifting Workshops?
 
Saturday, May 17 @ 9:30am SIGN UP HERE! (we actually have 1 spot left!)
 
Saturday, May 24 @ 9:30am SIGN UP HERE! 
 
These classes will be capped at 10 athletes to ensure plenty of individual attention.
 
Cost is $25/class. Sign up for one or both!


 

40 comments:

  1. Good Morning. I hope everyone is still feeling good. We are into day 6 and hopefully you have adjusted to the Paleo/Zone way of eating. You will start to feel Stronger and Leaner as the days clip by. Remember we are all in this together and we will all succeed together!!! MAKE IT HAPPEN!!

    Have a great day.

    Strong Starts Here!!!

    ReplyDelete
  2. One of my go to treats is Frozen Grapes.............I LOVE them. They are sweet and during the hot summer days they are very cooling. Try them you will become a fan! :-)

    ReplyDelete
    Replies
    1. I always forget about frozen grapes! Those are awesome!

      Delete
    2. Ah! Frozen grapes rock!!

      Delete
  3. I do find myself eating more fruit than I normally would and I'm sure it's for the sweetness. I love a great watermelon...and when I want something thick and chewy...Larabars are great!
    Have a great day everyone...Keep it Paleo/Zone!!!

    ReplyDelete
  4. Oops. I thought we had til midnight too, for turning in the food journal. I didnt even EAT by 6pm! For a treat, I'll eat a banana with a nut butter, or a bowl of "cereal" if i am really hungry for something .. nuts and fruit with milk. A smoothie with banana, dates, and cashew butter with cacoa (NOT cocoa power totally different- this is a superfood) and almond milk is also a good chocolate fix. And I'll also eat grapes if i have them, but I often let those go bad because I get turned off them fast!

    ReplyDelete
    Replies
    1. I need to clarify food journals. When you guys turn them in on Monday, they only have to list your foods through Sunday night.
      Each Monday will start the new week. Some people turned in their Monday food, and some listed foods through Sunday. I will clarify that in the food journal reminder email next week.

      Delete
  5. I just Googled Samantha. Turns out she was all state in the 100M run/ dumbbell snatch in high school (I won't mention the year). I don't feel so bad any more.
    -Travis

    ReplyDelete
    Replies
    1. Ha! She looked like an all state sprinter before!!
      You should be proud that you could even hang with her. I'm just glad I didn't workout with yall or I would've been 4th or 5th at best. Brooke was bookin' it too, and then Lance snuck up right behind every time with the rest on his tails...

      Delete
  6. I like to make fruit and veggie smoothies (usually beets, spinach, frozen berries and coconut milk) or blend frozen bananas and frozen berries together for "ice cream".

    ReplyDelete
    Replies
    1. No Kidding! We forget about frozen bananas, too!

      Delete
  7. Favorite dessert recipe:dates with a piece of bacon wrapped around them and apples or bananas with almond butter.

    ReplyDelete
    Replies
    1. One of Amy's best dishes! Bacon wrapped Dates!!

      The only problem I have with them (personally), is that if she makes 10 I can eat them all, and if she makes 20 I can eat them all, so they are kind of like "the bad stuff" for me....

      Delete
  8. Favorite fruit is pear.

    ReplyDelete
    Replies
    1. Pears are awesome! And we seem to forget about them...

      Delete
  9. Blackberries
    Watermelon
    & Frozen Grapes!

    -Everett

    ReplyDelete
  10. I have been snacking mainly on fruits like bananas, strawberries, oranges & grapes. I also like sunflower seeds and almonds.

    ReplyDelete
    Replies
    1. All great choices! I'll stick an almond in my banana each bite to make an almond banana :)

      Delete
  11. If my wife is home to slice it for me, I eat strawberries, apples, and kiwi. I eat bananas and berries all by myself. If I feel like living dangerously, I sprinkle a little salt on the apples.

    ReplyDelete
    Replies
    1. You are a pretty independent fella. Ha! I have absolutely no room to speak :))

      Delete
  12. I try not to eat a lot of fruit. But if I'm on the go and and need something than I go straight for my lara bars!

    ReplyDelete
  13. Gotta give a little love to blueberries--They are my fav!

    ReplyDelete
  14. Pineapple! One of my favorites when it's ripe. Also, almond butter with just about any fruit makes for a good treat!

    ReplyDelete
  15. What kind of Lara bar is paleo? I like frozen bananas blended wt coconut milk.

    ReplyDelete
    Replies
    1. There are several that have just Paleo ingredients like dates, nuts, and another fruit. Some of them have non Paleo ingredients like chocolate and peanuts and other stuff.

      They are not the best snack if weight loss is the goal, but they are a good convenient snack in a pinch. I think we over ate them on one of our first challenges, so they are hard to eat now. Kind of sick of them! Once in a while they are still a good treat!

      Delete
    2. Just look on the back, the paleo ones have like 3-4 ingredients. Mostly dates, almonds, and one other fruit. Cherry pie is strict paleo. Blueberry muffin is my favoriteeeee

      Delete
  16. I'm a big fan of frozen grapes and cashew butter on a banana

    ReplyDelete
  17. All of the above! Actually our go to Paleo dessert is frozen berries with coconut milk. And since we discovered Trader Jo's canned coconut cream, it's so much better!!! Not sure why it tastes so much better, but it's worth the drive to try it out!

    ReplyDelete
  18. The best Paleo desert I have found so far is the baked banana with almond butter and cinnamon. Warm, runny, and sweet. Just like eating cake fresh out if the oven!

    ReplyDelete
  19. Now that today's workout is almost over, I have to comment on what Brandon did yesterday, lest any of us get the big head about the weight we used for snatches. He did a hang snatch (like we did in the first part of today's WOD) with 225 lbs. That is beyond impressive.

    Regarding today's WOD, I have to give a shout out to the 4:30 class as a whole, and to Angela and Laura individually, who paced me through the workout. I didn't keep up, but they were nice enough not to laugh at me. This CrossFit stuff is great.

    ReplyDelete
  20. great job on those sprints today!! that was... special.lol
    for a treat i like to broil a grapefruit with grassed butter, and cinnamon. Grilled pinapple is great. also grilled peaches! and i love blackberries.
    stay strong!! jennifer guthrie

    ReplyDelete
  21. Lara bars, Apple slices or bananas with cashew or almond butter, grapes, and grapefruit are some of my favorite snacks. I almost forgot. There's also those great dates wrapped in bacon that Amy makes.

    ReplyDelete
  22. Almond butter and bananas, Grilled peaches with cinnamon & almonds!

    ReplyDelete
  23. Favorite go to sweets are apple slices with almond butter or slightly frozen strawberries, raspberries and blueberries. I am trying to limit my fruit during the challenge.
    Jolynn

    ReplyDelete
  24. I love all the dessert ideas. Going to get coconut cream and freeze some grapes!!
    My go to dessert is apple with almond butter. So good!

    ReplyDelete
  25. Favorite fruit is chilled mango. Think I will try the "ice cream". Thanks Sarah. Love Amy's bacon wrapped dates - very hard to eat just one.

    ReplyDelete
  26. WOW! All these recipes sounds YUMMY! I'm really trying to avoid even fruit right now but I will eat a green apple or sweet potato to satisfy a sweet tooth.

    ReplyDelete
  27. I usually just eat fruit or almonds! :-)

    ReplyDelete
  28. For sweet: banana, almond butter or if I have time fruit smoothie (fruits, ice & coconut water)
    Savory: prosciutto & macadamia nuts

    ReplyDelete
  29. I like strawberries or apples with almond butter.

    ReplyDelete