Oct 31 2012
Today’s WOD is to be done in costume…best costume wins a FREE t-shirt. Those without costumes will be punished. Also, for those who are interested we’ll be warming up with some Rope Climbs today, so wear/bring some long pants – don’t worry it’ll be optional (being awesome is always optional, you should choose yes).
Paleo Challenge: Our 21 day Paleo Challenge starts tomorrow. The buy-in will be $20 which will be returned to you when you complete your food log. Food log and additional instruction will be up tomorrow.
I’ll list some resources below but at its most basic form Paleo is simply “Eat Meat and Vegetables, Nuts and Seeds, Some Fruit, Little Starch, and NO SUGAR, NO DAIRY, NO GRAINS.” A normal meal would be a large serving of Protein (Eggs, Beef, Chicken, Fish) with a similarly sized vegetable (Broccoli, Asparagus, Peppers, Onions, Tomatoes) and a small portion of fat (Avocado, Olive Oil, Almonds).
We’ll actually be running 3 different types of challenges: Full Paleo, Grain-Free, Sugar-Free.
Full Paleo cuts out everything that’s bad for us. Grains, Dairy, Sugar, Legumes…all gone. Eat meals like the above or the links below.
Grain-Free: This option removes all grains – Wheat, Corn, Rice, Oats, etc. But, we can still have a little sugar and dairy, just in moderation.
Sugar-Free: This option removes all Sugar and Sugar substitutes from your diet.
Some people who are new to eating Paleo might find better success by starting in stages. Week 1 go Sugar-Free, then add Grain-Free at week 2, and for the final push go Full Paleo for week 3.
http://whole9life.com/2012/08/the-whole30-program/ – There are plenty of things that I disagree with from the Whole 9 Life guys (not the least of which is that they crap on CrossFIt, even though they were once an affiliate, only to make a living off of marketing to the CrossFit Community) but this straight forward approach is one of the best around.
http://civilizedcavemancooking.com/ – I’ve only just started following these guys on facebook but they recipes look delicious. BE WARNED: Don’t fall into the trap of eating FAKE paleo. Sure that caramel sauce recipe is made from only fruit juice but that doesn’t mean it should make up a most of your meals. Stick to the meats, veggies, and good fats for the VAST MAJORITY of your meals.
2 Min Max Reps at each station
Mummy Lunges (15/10)
Practical Application: Zombie Beating
Rule #1: Cardio
Chainsaw starting (45/20)
A Zombie Apocalypse is perhaps the best motivation for doing CrossFit. What’s the only thing scarier than a Zombie Apocalypse? Zombie CrossFitters. Mind, blown.