01/04/10 – The Paleo Challenge is Here!

I hope everyone had a happy new year.  It’s no wonder that gyms get packed this time of year after all of the eating, drinking, and more eating and more drinking.  Well, we have been talking about it for quite some time, and now it is finally here.  CrossFit 908 is hosting its first nutrition challenge!  We are challenging all who are interested to alter their diet and start following the Paleo Diet for a month.  It’s not that we want our members to eat healthy only for a month or that we’re huge fans of short-term diets. We want our members to think about this challenge as more of a change in lifestyle.  Start thinking about food as fuel for your body and health, and not just as a temporary fix before the next feeding.  I am going to resend the Newsletter from a couple weeks ago with all of the necessary information pertaining to the Paleo Diet.

If you are interested in doing the challenge here is what you need to do.

• Today or Tuesday, get weighed in and have your body fat tested.  Show up at least ten minutes early to class.
• Submit a before picture (We can do this for you, or you can email one to [email protected])
• Make sure you get a copy of the Paleo Cookbook and the most recent CF 908 Newsletter
• Make sure you are active!  You should be working out at least 3-4 times per week.  Being sedentary is not going to do you any favors!
• Follow our site for Paleo recipes and check out our suggested nutrition links for meal suggestions.
• Allow yourself 3 or less cheat meals per week.  If you are going outside of the Paleo guidelines, it is considered cheating.  The obvious cheats are breads, pasta, potatoes, rice, and dairy.  If you’re having it, you’re cheating.  It is going to be an honor system, so don’t cheat yourself.
• Don’t give up!  The challenge will conclude Friday, February 5th.  The man and woman who have lost the greatest percentage of body fat will receive a free unlimited month to CF 908.

Paleo Meal Suggestions –

Breakfast – Omelet Muffins

Getting through the Afternoon Slump

Dinner – Chicken Korma

World Class Fitness in 100 Words

REMINDER – IT IS A NEW MONTH.  DON’T FORGET TO PURCHASE YOUR NEXT MEMBERSHIP ON OUR MINDBODY SYSTEM.

Schedule –

• Weigh in / Body Fat Testing
• Mobility Warm up
• WOD Warm up – 10 of each – Wall Squats / Push ups / Pull ups / Supermans / Sit ups
• 1 min Jump Rope
• WOD – Fight Gone Bad –  This is a benchmark workout which will be retested at the end of the challenge.  In this workout you spend one minute at each of the five stations. At the end of five minutes you rest before repeating two more times.
  • Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75/55 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75/55 pounds (Reps)
  • Row: calories (Calories)

NOTE – The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

FUNDAMENTALS – The next Fundamentals group starts tonight @ 6pm.  We will be meeting on Mon/Wed @ 6pm and Saturday @ 9:30am for the next three weeks.  After the completion of the 9-class Fundamentals program, members are allowed to join the CrossFit classes.  If you know anyone who is interested in joining, please have them sign up ASAP.  The cost is $150 for the nine classes.