Nutrition Challenge – We are finishing up the first week of our nutrition challenge.  If you are following a paleo/primal lifestyle you should be following these guidelines –

  1. Cut out sugars and processed carbohydrates
  2. Eat protein at every meal (eggs/chicken/steak/pork/fish/veal/lamb)
  3. Eat GOOD fats (Olive Oil uncooked, butter, coconut oil, almonds, walnuts, macadamia nuts, pecans, avocado)
  4. Substitute fruits and vegetables as your sources of carbohydrates.  If your goal is to lose weight, fruit can slow that down since it is high in sugar. Berries are the best choice of fruit.  Try new vegetables like rutabaga, kale, swiss chard, brussel sprouts.  They are all fantastic especially when cooked in some garlic and butter!

Remember:  The comments section is for anyone who wants to talk about how their nutrition is going so far. Ask questions, post comments, let’s get the dialogue going. Are you frustrated because you are always hungry?  Are you REALLY following a Paleo/Primal diet?  Are you still having a diet coke, a latte with sugar, a couple cookies in the afternoon, ice cream or whole grain toast?  If so, you’re not really attempting to change your nutrition and your results will be suboptimal.  If you want to get healthier and leaner, you have to commit to the prescription.  90%+ of the food you eat must comply with paleo, and you should be active 4-6 days per week.  You don’t have to CrossFit everyday.  Go for a run, hike, walk, play basketball or any other sport.  It sounds ridiculous, but just do something!  It’s nice out and we all want to sit in our backyard and mix up some sangria or mojitos, but you gotta pay before you play.  No if, ands or buts about it.  Everyone’s goal by the end of next Friday is to list at least one physical activity they did outside of CrossFit.  Post it to the comments section.

Speaking of goals, make sure you set some for the end of May.  Write them on the whiteboard.

Today’s Links –

Eli is doing a new pull up variation
Eli is doing a new pull up variation
Box Jumps are a great way to develop explosive power.
Box Jumps are a great way to develop explosive power.

Schedule –

  • Foam Roll / Mobility Warm up
  • WOD – With a partner, complete the following for time.  While one partner rows, the other rests.  Each person will row every distance listed below in the order they are listed.
    • Row 1k
    • Row 500m
    • Row 250m
    • Row 500m
    • Row 1k
  • 3 x 20 GHD Hip Extensions
  • 2 minute plank / 1 minute right side plank / 1 minute left side plank
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