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Monday, January 31, 2011
013111 WOD
Warm-up:
"Annie" NFT (not for time)
40-30-20-10
Double-unders
Sit-ups
WOD:
2 Rounds for time of:
50 KB Swings (55/35)
40 Box Jumps
30 Med ball cleans/sandbag cleans
20 Lunges (per leg)
10 Burpees
"Annie" NFT (not for time)
40-30-20-10
Double-unders
Sit-ups
WOD:
2 Rounds for time of:
50 KB Swings (55/35)
40 Box Jumps
30 Med ball cleans/sandbag cleans
20 Lunges (per leg)
10 Burpees
Saturday, January 29, 2011
01/29/11
Warm Up:
500M Row
20 Lunges
10 Air Squats
5 Hand Stand Push Ups or Holds
WOD:
2 Mins Max Push Ups
Rest 1 Min
2 Mins Max Box Jumps
Rest 1 Min
2 Mins Max Air Squats
Rest 1 Min
3 Rounds
Your Score is all the Reps for all 3 Rounds.
3,2,1 GO!!!
500M Row
20 Lunges
10 Air Squats
5 Hand Stand Push Ups or Holds
WOD:
2 Mins Max Push Ups
Rest 1 Min
2 Mins Max Box Jumps
Rest 1 Min
2 Mins Max Air Squats
Rest 1 Min
3 Rounds
Your Score is all the Reps for all 3 Rounds.
3,2,1 GO!!!
Friday, January 28, 2011
10 Tips For Success For The Crossfit Newbie
Full article below
http://crossfitdelawarevalley.com/2011/01/27/10-tips-for-success-for-the-crossfit-newbie/
012811
WOD
Strict Press 3-3-3
Push Press 3-3-3
Finisher
AMRAP in 10min
40 high knee toe touches
20 sit ups
Strict Press 3-3-3
Push Press 3-3-3
Finisher
AMRAP in 10min
40 high knee toe touches
20 sit ups
Thursday, January 27, 2011
012710 WOD
Warm-up:
12 KB swings
12 knees-to-elbows
12 push-ups
3 rounds
WOD:
AMRAP for 12 minutes
6 Power Cleans (135/55)*
12 Pull-ups
24 double-unders
*scale up = 6 squat cleans (115/65)
12 KB swings
12 knees-to-elbows
12 push-ups
3 rounds
WOD:
AMRAP for 12 minutes
6 Power Cleans (135/55)*
12 Pull-ups
24 double-unders
*scale up = 6 squat cleans (115/65)
Wednesday, January 26, 2011
Where the fellas at?
The 9am WOD is turning into an all ladies class - not that I'm complaining... :)
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Karen
01/25/11
Warm Up:
30 Double Unders
20 Lunges
10 Air Squats
WOD:"Karen"
150 Wall Balls for time.
3,2,1 GO!!!
Video Courtesy of Crossfit Fire Power
Warm Up:
30 Double Unders
20 Lunges
10 Air Squats
WOD:"Karen"
150 Wall Balls for time.
3,2,1 GO!!!
Video Courtesy of Crossfit Fire Power
Tuesday, January 25, 2011
Noon class today DID WORK!
CJ Antonio went H.A.M. on the row today.
Rowed himself right out of his shoes.
On being strict - Paleo
"If your fear-based decison to "go strict" fails, then what? Guilt. Anger. Shame. "Why did I eat all that? What is wrong with me that I can't NOT eat this? I KNOW this is bad for me, but I ate/drank/ did it anyway?" Been there, done that. Destructive toxic emotions that beg for punishment. Do you see the cycle?"
"If you base your decisions from a place of love, as in, "my body functions best on this meal plan" can't you see how much healthier this attitude is for you? And sustainable? It is the same if you were caring for a small child or pet, and nutrition, exercise/play and napping (!) are paramount to their thriving. So it is with you. Make changes because you love you. You don't need to discipline yourself, I guarantee that what you really need is to love yourself. Then when you are deviating, if you even do so at all, you do so with a clear conscience: no baggage, no guilt."
http://www.paleochronicles.com/2011/01/i-dont-think-i-will-ever-do-a-strict-paleo-challenge-ever-again-i-did-one-in-august-2009-which-started-me-on-my-paleo-jour.html#
012511
Warm Up:
Shoulder Dislocates
20 Sit-ups
20 Lunges
5 Hand Stand Push-ups
2 Rounds
WOD:
4 Rounds
Max Rep Body Weight Bench Press followed by a 250m ROW.
(There is no time component to this WOD.)
Count your total Reps for the BP. Keep track of your time on the ROW.
3,2,1 GO!!!!
Shoulder Dislocates
20 Sit-ups
20 Lunges
5 Hand Stand Push-ups
2 Rounds
WOD:
4 Rounds
Max Rep Body Weight Bench Press followed by a 250m ROW.
(There is no time component to this WOD.)
Count your total Reps for the BP. Keep track of your time on the ROW.
3,2,1 GO!!!!
Monday, January 24, 2011
012410 WOD
Warm-up:
500m row
10 ring dips
20 knee-high toe touches
WOD:
7 rounds for time of:
7 Thrusters (95/65)
7 Burpees
7 Pull-ups
500m row
10 ring dips
20 knee-high toe touches
WOD:
7 rounds for time of:
7 Thrusters (95/65)
7 Burpees
7 Pull-ups
Sunday, January 23, 2011
Saturday, January 22, 2011
Congratulations Mark (Vip) and Sharde!!!
Coach Mark (Vip), Sharde and Jamel welcomed a new addition this morning at 3:49 am.
5 lbs 13.5 oz
18 in
Mom and baby are doing fine.
01/22/11
Warm Up:
5 Strict Pull Ups or 10 Kipping Pull Ups
20 Sit-ups
20 Mountain Climbers
3 Rounds
WOD:
10 Toes to Bar
400M Sand Bag Run
20 Push-Ups (Release at the bottom.)
30 Air Squats
3 Rounds for Time
(Scale as Needed.)
3,2,1 GO!!!!!!!
Finisher to be determined.
5 Strict Pull Ups or 10 Kipping Pull Ups
20 Sit-ups
20 Mountain Climbers
3 Rounds
WOD:
10 Toes to Bar
400M Sand Bag Run
20 Push-Ups (Release at the bottom.)
30 Air Squats
3 Rounds for Time
(Scale as Needed.)
3,2,1 GO!!!!!!!
Finisher to be determined.
Friday, January 21, 2011
Have you ever felt like you were going to just pass out and die - EVERYDAY - around 5PM?
You started out sore and achy at 4:15 to begin with, and then you add more bruises and callouses (even with gloves, long sleeves and long pants). But then afterwards, after you pass out, collapse, see heaven's gates open wide, and then catch your breath, begin to feel your limbs again a little, the fog clears from your head, you remember your name and who you are, and you can crawl up off the floor, you feel SUPER GREAT!!!
I LOVE CROSSFIT!!!" - Debra Coleman
012111
Warm Up
2 rounds
10 Box Jumps
10 Burpees
WOD
Back Squat
3-3-3
Finisher
In Teams of 2
As many clean and jerks as possible in 8 min
Only one person works at a time
Each team decides when they alternate
M135/W95
Scale weight accordingly
2 rounds
10 Box Jumps
10 Burpees
WOD
Back Squat
3-3-3
Finisher
In Teams of 2
As many clean and jerks as possible in 8 min
Only one person works at a time
Each team decides when they alternate
M135/W95
Scale weight accordingly
Thursday, January 20, 2011
Motivation - Sandy Phan(tastic!)
 |
| Sandy showing excellent form |
"I have been with KCF since May 2010 and have been dedicated to 4-6 days a week in addition to doing extra workouts outside the box ever since. My weight has not changed since day 1 but do know that my body composition is entirely different and have lost a lot of fat %age vs lbs.
Soooo...it is to my great surprise that I have lost 5 lbs this week! Thank you Paleo!
Point is: Stick with it! Don't be discouraged. Fight the temptation to cheat. Fitness is like watching your hair grow...It is a gradual process but you know it's happening!"
One of my Favorites!!!
Warm Up:
30 Double Unders
20 Lunges
10 Air Squats
3 Rounds
Followed by a Group Stretch
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
30 Double Unders
20 Lunges
10 Air Squats
3 Rounds
Followed by a Group Stretch
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
Wednesday, January 19, 2011
011911
Warm Up:
Dead Lift
5-3-2-1
WOD:
Death by...Burpees
We will be going by 2's till we reach 10, then it switches back to 1's
2 first min
4 second min
6 third min
8 fourth min
10 fifth min
11 sixth min
12 seventh min
....ect
Dead Lift
5-3-2-1
WOD:
Death by...Burpees
We will be going by 2's till we reach 10, then it switches back to 1's
2 first min
4 second min
6 third min
8 fourth min
10 fifth min
11 sixth min
12 seventh min
....ect
Tuesday, January 18, 2011
Glyemic Index and Glycemic load
For those that were asking for more information about the Glycemic Index and how it affects you - see http://paleozonenutrition.wordpress.com/paleo-zone-basics/glyemic-index-and-glycemic-load/
More on the Glycemic Index can be found here, from the University of Sydney
http://www.glycemicindex.com/
Hit Me!!!
01/18/11
Warn Up:
10 Lunges
10 Jumping Lunges
10 Air Squats
10 Jumping Air Squats
3Rounds
WOD: Black Jack
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
Warn Up:
10 Lunges
10 Jumping Lunges
10 Air Squats
10 Jumping Air Squats
3Rounds
WOD: Black Jack
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
For Time
(30Minute Cut-Off)
3,2,1 GO
Monday, January 17, 2011
011710 WOD
Warm-up:
40 Double Unders
15 Shoulder Dislocates
15 Good Mornings
2 Rounds
WOD:"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
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.
(3 Rounds Only!! Pair Up. One person will complete the WOD while your partner counts your reps. We will attempt to have 2 heats per class.)
40 Double Unders
15 Shoulder Dislocates
15 Good Mornings
2 Rounds
WOD:"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
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.
(3 Rounds Only!! Pair Up. One person will complete the WOD while your partner counts your reps. We will attempt to have 2 heats per class.)
Saturday, January 15, 2011
Paleo Books
Here is a list of the books that we use as our main references:
also
The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance
Ask around as some people may have copies you can borrow.
Robb Wolf
The Paleo Solution: The Original Human Diet Loren Cordain
The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eatalso
The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance
Mark Sisson
The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energyAsk around as some people may have copies you can borrow.
Facebook Paleo Challenge Group - are you in?!
 |
| KCF Paleo Challenge 2011 |
There's a facebook group http://www.facebook.com/#!/home.php?sk=group_133257943404586&ap=1 dedicated to the Paleo Challenge. Great for sharing recipes, meal successes or asking questions.
Leave in the comments if you want to be added.
011511
Warm up
3 rounds of
10 Good Mornings
10 PVC Overhead Squats
10 PVC Overhead Lunges
WOD:
15 box jumps, 1 sit up, 10 Double-unders
14 box jumps, 2 sit ups, 10 Double-unders
13 box jumps, 3 sit ups, 10 Double-unders
...and so on and so forth until you reach:
1 box jump, 15 sit ups, 10 Doubles-unders
Finisher....TBD
3 rounds of
10 Good Mornings
10 PVC Overhead Squats
10 PVC Overhead Lunges
WOD:
15 box jumps, 1 sit up, 10 Double-unders
14 box jumps, 2 sit ups, 10 Double-unders
13 box jumps, 3 sit ups, 10 Double-unders
...and so on and so forth until you reach:
1 box jump, 15 sit ups, 10 Doubles-unders
Finisher....TBD
Friday, January 14, 2011
Happy Friday!!!
01/14/11
Warm Up:
Practice a skill:
Kettlebell Swings
Muscle Ups
Pull Ups
Double-Unders, etc...
WOD:
5 Knee to Elbows
10 Push-Ups
10 Sand Bag Cleans or Med-Ball Cleans
20 Min AMRAP
3,2,1 GO!!!!
Warm Up:
Practice a skill:
Kettlebell Swings
Muscle Ups
Pull Ups
Double-Unders, etc...
WOD:
5 Knee to Elbows
10 Push-Ups
10 Sand Bag Cleans or Med-Ball Cleans
20 Min AMRAP
3,2,1 GO!!!!
Thursday, January 13, 2011
011311 WOD
Warm-up:
30 Double-unders
15 Med ball Cleans
10 Ring Dips
3 rounds
WOD:
This is a "Football" WOD I picked-up from CrossFit One World website. Unfortunately, you aren't actually playing football but I promise you this is just as fun!
This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.
Scoring is as follows:
* A touchdown is scored when a three man team completes 60 wall balls and 60 thrusters (45/35). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the team must complete 100 doubles-unders as a team for the extra point. (If you drop an unloaded bar that is minus 5 off your total reps!)
* A field goal is scored when the three man team completes 60 KB swings and 60 box jumps. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.
Huge bonus points if you perform this workout wearing some sort of clothing supporting your favorite football team.
30 Double-unders
15 Med ball Cleans
10 Ring Dips
3 rounds
WOD:
This is a "Football" WOD I picked-up from CrossFit One World website. Unfortunately, you aren't actually playing football but I promise you this is just as fun!
This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.
Scoring is as follows:
* A touchdown is scored when a three man team completes 60 wall balls and 60 thrusters (45/35). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the team must complete 100 doubles-unders as a team for the extra point. (If you drop an unloaded bar that is minus 5 off your total reps!)
* A field goal is scored when the three man team completes 60 KB swings and 60 box jumps. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.
Huge bonus points if you perform this workout wearing some sort of clothing supporting your favorite football team.
Wednesday, January 12, 2011
Paleo Nutrition Talk
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Reminder - Paleo/Nutrition Talk @ 7 PM Tonight
Reminder - there will be no 7PM WOD tonight as we are having the Paleo/ Nutrition Talk at that time.
For those that are coming, please try and bring a folding chair or something to sit on.
Any questions - please talk to your coaches or email Michael
For those that are coming, please try and bring a folding chair or something to sit on.
Any questions - please talk to your coaches or email Michael
The caveman diet aka The Paleo Diet
Article published today about the Paleo Diet
“The essential principle is we spent 19 million years evolving to eat a hunter-gatherer lifestyle, and 10,000 years ago we had the agricultural revolution,” says Lurene Grenier, 28, of Severna Park, who has been eating the Paleo diet for two years. “The upside of that revolution is it helped build up society. The downside is it made us very sick.”
Thus, the Paleo diet is an attempt for humans to “eat the way we did before the agricultural revolution,” says Grenier, who works as a security researcher and trains clients at a Glen Burnie gym, Crossfit BWI.
That means no grains, no dairy and, above all, no sugar. Or, in other words: no Joe Squared pizza, Starbucks’ macchiatos or Sugarbakers’ red velvet cake"
Read the full article here: http://weblogs.baltimoresun.com/entertainment/bthesite/blog/2011/01/the_caveman_diet.html
“The essential principle is we spent 19 million years evolving to eat a hunter-gatherer lifestyle, and 10,000 years ago we had the agricultural revolution,” says Lurene Grenier, 28, of Severna Park, who has been eating the Paleo diet for two years. “The upside of that revolution is it helped build up society. The downside is it made us very sick.”
Thus, the Paleo diet is an attempt for humans to “eat the way we did before the agricultural revolution,” says Grenier, who works as a security researcher and trains clients at a Glen Burnie gym, Crossfit BWI.
That means no grains, no dairy and, above all, no sugar. Or, in other words: no Joe Squared pizza, Starbucks’ macchiatos or Sugarbakers’ red velvet cake"
Read the full article here: http://weblogs.baltimoresun.com/entertainment/bthesite/blog/2011/01/the_caveman_diet.html
Tuesday, January 11, 2011
6am Class Cancelled
Due to inclement weather the 6am class has been canceled. Sorry for the inconvenience. Please check our website for updates regarding class schedule.
01/11/11
Warm Up:S
30 Lunges
20 Push Ups
5 Strict Pull-Ups
WOD:
500M Row (Before each round.)
21-15-9
Body Weight Dead Lifts
Box Jumps
(scale as needed)
For time. We will cap this WOD at 15 minutes to allow for multiple heats.
30 Lunges
20 Push Ups
5 Strict Pull-Ups
WOD:
500M Row (Before each round.)
21-15-9
Body Weight Dead Lifts
Box Jumps
(scale as needed)
For time. We will cap this WOD at 15 minutes to allow for multiple heats.
Monday, January 10, 2011
011011 WOD
Warm-up:
Shoulder dislocates
PVC Overhead Squats
Good Mornings
Strength WOD:
Bench Press
5-5-5-5
Conditioning WOD:
"Annie"
50-40-30-20-10
Double-unders
Sit-ups
Shoulder dislocates
PVC Overhead Squats
Good Mornings
Strength WOD:
Bench Press
5-5-5-5
Conditioning WOD:
"Annie"
50-40-30-20-10
Double-unders
Sit-ups
Sunday, January 9, 2011
Paleo Challenge 2011 Update
The Paleo Challenge 2011 website is now up!!!! You can now start logging-in your food log on this website. You will also find some great resources to help for the challenge.
**You will need to register prior to entering your food logs.**
http://challenge.kingcrossfit.com/
A big thank you to Brant Weber for creating the website.
**You will need to register prior to entering your food logs.**
http://challenge.kingcrossfit.com/
A big thank you to Brant Weber for creating the website.
Saturday, January 8, 2011
Paleo Challenge Begins
WARM UP
For today's warm up, we will do one round of "BASELINE." At the end of the challenge, we will do BASELINE again, and we'll compare the results. Good luck, may the best male and female WIN!!!
BASELINE
1 Round of:
-500m row
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups
If you are unable to attend today's class, please be sure to have one of the coaches time your BASELINE some time next week.
WOD
AMRAP in 11min of
11 Wall Balls
7 Sit Ups
For today's warm up, we will do one round of "BASELINE." At the end of the challenge, we will do BASELINE again, and we'll compare the results. Good luck, may the best male and female WIN!!!
BASELINE
1 Round of:
-500m row
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups
If you are unable to attend today's class, please be sure to have one of the coaches time your BASELINE some time next week.
WOD
AMRAP in 11min of
11 Wall Balls
7 Sit Ups
Friday, January 7, 2011
Paleo Challenge Update
Due to our Paleo Challenge we will not have our regular scheduled classes for tomorrow (Saturday 12/08/11). The first round of the Paleo Challenge (Baseline) will begin at 9:00am. We will go in heats every half hour. There will be WOD to follow after each heat. The last round of Baseline will be at 11am. We invite everyone to come to the workout even if you are not participating in the Paleo Challenge.
T.G.I.F
01/07/11
Warm Up:
30 Lunges
25 Sit Ups
5 Hand-Stand Push Ups
2 Rounds
WOD:
10 KB Swings
10 Box Jumps
10 Hanging Power Cleans (95lb/65lb)
15 Min AMRAP
Finisher:
Get Ready for your 1 round of Base-Line on Saturday.
3,2,1 GO!!!
Warm Up:
30 Lunges
25 Sit Ups
5 Hand-Stand Push Ups
2 Rounds
WOD:
10 KB Swings
10 Box Jumps
10 Hanging Power Cleans (95lb/65lb)
15 Min AMRAP
Finisher:
Get Ready for your 1 round of Base-Line on Saturday.
3,2,1 GO!!!
Thursday, January 6, 2011
010611 WOD
Bench Mark Day
Warm Up:
25 Double-unders
15 Push Ups
15 Air Squats
3 Rounds
WOD: "Fran"
21-15-9
Thrusters
Pull-ups (95lb/65lb)
for Time
**Pair Up. Make sure every movements is a good Rep.**
Warm Up:
25 Double-unders
15 Push Ups
15 Air Squats
3 Rounds
WOD: "Fran"
21-15-9
Thrusters
Pull-ups (95lb/65lb)
for Time
**Pair Up. Make sure every movements is a good Rep.**
Wednesday, January 5, 2011
Nutrition/Paleo Talk January 12th 7 - 8:30
Want to learn more about the Paleo diet?
Want to learn about how it will improve your health and increase your performance?
Are you interested in Paleo but have no idea on "How to get started?"
Come to a Nutritional Talk on January 12th hosted by Michael Foote and Matthew Feliciano
We will go over what the Paleo diet is and help you to understand how to apply it to daily life.
This will be geared for the novice but can also be used as a refresher for those doing the Paleo Challenge.
Bonus - Duy will take off his shirt
Want to learn about how it will improve your health and increase your performance?
Are you interested in Paleo but have no idea on "How to get started?"
Come to a Nutritional Talk on January 12th hosted by Michael Foote and Matthew Feliciano
We will go over what the Paleo diet is and help you to understand how to apply it to daily life.
This will be geared for the novice but can also be used as a refresher for those doing the Paleo Challenge.
Bonus - Duy will take off his shirt
Paleo Food List
Here is a great page that lists what foods are Paleo and what are not.
It's a good reference guide when you make your initial shopping list.
http://altmed.creighton.edu/Paleodiet/Foodlist.html
010511
Warm Up
4 Rounds of
10 Wall Balls
10 Good Mornings
10 Sit Ups
WOD
6 Rounds of:
250M Row MAX EFFORT
Rest aprox. 1min 30sec between rounds
4 Rounds of
10 Wall Balls
10 Good Mornings
10 Sit Ups
WOD
6 Rounds of:
250M Row MAX EFFORT
Rest aprox. 1min 30sec between rounds
Tuesday, January 4, 2011
Monday WOD Results
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The Paleo diet - a beginners guide
Don't be intimidated by grass fed/free range. Follow good better best.
Healthy food choices - good
Whole protein choices (non protein supplements) - better
Grassfed/free range - best
01/04/11
Warm Up:
Overhead Squats
5-5-5
WOD:
7 Overhead Squats (95lb/65lb)
10 Ring Dips
12 Min AMRAP
3,2,1 GO
Overhead Squats
5-5-5
The Overhead Squat from Patrick Cummings on Vimeo.
WOD:
7 Overhead Squats (95lb/65lb)
10 Ring Dips
12 Min AMRAP
3,2,1 GO
Monday, January 3, 2011
Paleo Challenge 2011
Paleo Challenge 2011 will begin on Saturday January 8. We will be conducting 1 Round of Baseline followed by a WOD. We will also be taking pictures and answering any questions you may have regarding the challenge on Saturday. If you can't make it on Saturday we can do the baseline workout during the week.
So here are the details:
7 weeks, simple Paleo diet. This means no processed foods or grains. Simply follow the motto: Eat meats and vegetable, nuts and seeds, some fruit, little starch, no sugar.
Entry Fee: $15
Scoring:
You will be required to keep track of your eating in a Nutrition log Monday thru Friday. Saturday and Sunday will be optional. Remember the 80/20 rule we talked about – we want you to eat clean at least 80% of the time. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet. There will be a "Paleo Challenge Scoreboard" at King CF where daily scores will be posted by all participants.
Four Points: (100% Compliance) You are a hunter-gatherer (meat, veggies, some fruit, nuts and seeds).
Three Points: (99% Compliance) One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible. For example, some peanuts, green beans, or hummus, a little cream in your coffee.
Two Points: (90-98% Compliance) You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
One Point: (80-89% Compliance) Most of your day was Paleo, but there was one full meal that you fell off the wagon. Maybe it was the rolls at dinner, a sandwich, pasta, a soda, juice or bag of popcorn, two slices of pizza, or a drink or two…Not three.
Zero Points: You had a bad day and made more than one solid mistake. Three drinks, dessert, a couple slices of pizza or more than one processed meal.
You will need to provide us your food log weekly. Food Log sheets will be provide at the box. You can also download the Food Log on our website.
Pictures: Pictures this year WILL be mandatory. To be qualified for any of the winnings you must provide a before and after picture. Front, side, and back view. Men are in shorts. Women are in shorts and sports bra/bikini top. We can take the pictures or you can have someone at home do it for you. We must have your after picture no later than Feb 17.
Performance: One round of King CF “baseline” workout. (500m row, 40 squat, 30 sit-ups, 20 push-ups 10 pull-ups)
Winner: At the end of the challenge the top five performers will be selected based on:
1. Scoring: points from turning in daily nutrition log and working out at the box.
2. Performance Improvements: One round of the King CF baseline workout; and
3. After pictures. Taken within two days of the finish of the Challenge. Trainers pick top 3 men and women whose body composition changed the most (based on pictures only).
We will announce the winners on February 19th.
GOOD LUCK TO ALL THE PARTICIPANTS.
So here are the details:
7 weeks, simple Paleo diet. This means no processed foods or grains. Simply follow the motto: Eat meats and vegetable, nuts and seeds, some fruit, little starch, no sugar.
Entry Fee: $15
Scoring:
You will be required to keep track of your eating in a Nutrition log Monday thru Friday. Saturday and Sunday will be optional. Remember the 80/20 rule we talked about – we want you to eat clean at least 80% of the time. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet. There will be a "Paleo Challenge Scoreboard" at King CF where daily scores will be posted by all participants.
Four Points: (100% Compliance) You are a hunter-gatherer (meat, veggies, some fruit, nuts and seeds).
Three Points: (99% Compliance) One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible. For example, some peanuts, green beans, or hummus, a little cream in your coffee.
Two Points: (90-98% Compliance) You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
One Point: (80-89% Compliance) Most of your day was Paleo, but there was one full meal that you fell off the wagon. Maybe it was the rolls at dinner, a sandwich, pasta, a soda, juice or bag of popcorn, two slices of pizza, or a drink or two…Not three.
Zero Points: You had a bad day and made more than one solid mistake. Three drinks, dessert, a couple slices of pizza or more than one processed meal.
You will need to provide us your food log weekly. Food Log sheets will be provide at the box. You can also download the Food Log on our website.
Pictures: Pictures this year WILL be mandatory. To be qualified for any of the winnings you must provide a before and after picture. Front, side, and back view. Men are in shorts. Women are in shorts and sports bra/bikini top. We can take the pictures or you can have someone at home do it for you. We must have your after picture no later than Feb 17.
Performance: One round of King CF “baseline” workout. (500m row, 40 squat, 30 sit-ups, 20 push-ups 10 pull-ups)
Winner: At the end of the challenge the top five performers will be selected based on:
1. Scoring: points from turning in daily nutrition log and working out at the box.
2. Performance Improvements: One round of the King CF baseline workout; and
3. After pictures. Taken within two days of the finish of the Challenge. Trainers pick top 3 men and women whose body composition changed the most (based on pictures only).
We will announce the winners on February 19th.
GOOD LUCK TO ALL THE PARTICIPANTS.
010311 WOD
Warm-up:
2 rounds of
12 KB swings
12 push-ups
12 Box jumps
WOD:
400m run
10-9-8-7-6-5-4-3-2-1 of
Pull Ups
Burpees
Knees to Elbows
then finish with 400m run
*Scale up: Strict Pull-ups & Toes-to-bar
2 rounds of
12 KB swings
12 push-ups
12 Box jumps
WOD:
400m run
10-9-8-7-6-5-4-3-2-1 of
Pull Ups
Burpees
Knees to Elbows
then finish with 400m run
*Scale up: Strict Pull-ups & Toes-to-bar
Saturday, January 1, 2011
Happy New Year!!!!
We would like to thank all of our athletes for making 2010 a great year. We hope for bigger and better things in 2011.
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