TUESDAY

Check out Milton hitting a 220# PR on his power clean!

Today was the start of the Paleo Challenge.  There are so many 1000 meter row and power clean PR’s.  The PR board is filling up already.  I can’t wait to see the progress in one month.  There are still a lot of questions regarding the challenge and what you can and can not eat.  Basically, you will have to refrain from ALL processed foods.  You’re eating like the cavemen/hunter/gatherer.  Here are your daily requirements:

EAT REAL FOOD – MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO PROCESSED FOODS.  NO DAIRY, GRAINS OR ALCOHOL.

Say NO to:
• All flours. Almond flour, coconut flour
• All sweeteners… honey, agave nectar, stevia, coconut sugar, cocao
• Alcohol
• Dairy… cream in the coffee, cheeses, yogurt
• Corn and corn products
• Unnaturally processed condiments, dressings, sauces, marinades, or spices (read the labels)
• Dried Fruit
• White Potato, Rice, Quinoa
• Legumes (Peanuts, Beans, Soy)
• Gum
• Canola, vegetable, soybean, grapeseed oils
• All protein bars. Quest Bars, Kaleo Cookies, Lara Bars
• All sport supplements that are not directly before, during, or after training
• Whey protein, Fuel for Fire, Ultima, Kill Cliff… *See below for more details.
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Commonly asked, and are OK:
• Deli Meats (as long as there isn’t sugar added)
• Bacon
• Sweet Potato
• Balsamic Vinegar (“Vinaigrettes” commonly have added sugars). Look into “Tessamae’s” dressings!
• Coconut, olive, avocado, and nut oils
• Coconut milk, almond milk
• Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt
• Green Beans and Peas
• Coffee (black) and Tea (unsweetened), Seltzer Water
• Chicken and Beef broth/stock
• Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.
***

It’s not too late to sign up!!!  Do it!!  Bring in your measurement and wod sheet and $30 entry fee and get started!!

STRENGTH:

Sumo deadlift 5 x 5 @ 85%

Then 2 x 15 unbroken reps @ 60%

CrossFit WOD:

amrap 3 min:

10 Wall balls 20#/14#

10 pull ups

10 kb swings 53#/35# RX+ 70#/44#

30 double unders or 60 singles

Rest one minute and repeat for a total of 4 cycles (12 min of work.)  Start each cycle where you left off in the previous cycle.  Post total rounds and reps.