CF 908 Weightlifting Class – Beginning next Thursday, 02/11/10 we are starting a weightlifting class that will meet once a week on Thursday’s @ 6pm.  This class is geared to give CF 908 members additional instruction on both power lifting (deadlift, squat, press) and olympic lifting (clean and jerk, snatch) movements.  Given that these movements are integral to our training, all members are encouraged to attend these classes to improve their ability to perform the moves.  The class will consist of a mobility warm up, followed by a movement specific warm up or progression, practice, and conclude with a workout focused around the movement of the day.  The class will replace the regularly scheduled CrossFit Class. Please email me if you are interested. Attending the weightlifting class will affect your membership the same as attending a crossfit class.


PALEO CHALLENGE – The Paleo Challenge concludes today.  I want to take a minute to thank all of the members who decided to try the challenge.  I know for many of you, including myself, it was difficult to cut out the breads, pastas, rice, and potatoes. The first week was rough.  I felt tired and hungry all the time.  I think I began to eat a “bit” too much fat  and protein to substitute my carb intake. Instead of running a caloric deficit from what I was eating before, I started taking in more calories, despite them being “good” calories.  As a result, I actually gained a half pound during the challenge.

My goal was not really to lose weight, but to see how I felt.  I can honestly say that despite my current leg and back problems, my energy levels during workouts went up.  My ability to push through certain points of workouts improved.  I was able to do 100 20lb wall ball shots in a row the other day, and my 1k row time dropped by 7 seconds.  My lifts have been impaired by my leg, but I don’t feel any weaker.

I think that I will continue to eat more paleo than I once did, but I might up my carb intake slightly,  (i.e. one more piece of fruit per day or 2-3 servings more of vegetables) and decrease the amount of nuts/seeds I’m ingesting.  I think we all have to find out what works for us.  I don’t believe there is a once size fits all diet prescription, but I do believe that there are some major issues with the current American diet.  You have to find what works for you.  Here are three simple guidelines I try to follow when eating.

  1. Make sure there is protein in your meal
  2. Limit your sugar intake (added sugar/high fructose corn syrup, etc)
  3. Limit your processed food intake (breads/pastas)

Links –

Karen and Bridget got some sick V-Ups!
Karen and Bridget got some sick V-Ups!

Schedule –

  • Mobility Warm up
  • Double Under Practice
  • WOD – 50-40-30-20-10
    • Kettlebell Swing – (53/35)
    • Box Jumps (24/20)
  • 3 x 20 Hip Extensions (1 minute rest)
  • Stretch
%d bloggers like this: