10 rounds for time

10 walking lunges
10 kbs 35/53

Post times to comments.

5 Rounds:
9 OHS 95/65
12 Pullups
15 Box Jumps 20"

"My actions are my only true belongings.  I cannot escape the consequences of my actions.  My actions are the ground upon which I stand."
- Thich Nhat Hanh

Even if you fell off the "paleo wagon" over the weekend, this is the perfect day to start fresh and focused!  Keep track of your meals and your WODs.  The aim is to see how we feel after "Living Right" for these measely thirty days. 

Angie
100 pullups
100 pushups
100 situps
100 squats

930 am; 5pm and 6pm classes today
"Grace"
30 Clean and Jerks for time

Eat lots of Turkey and veggies

Computer down, sorry for the inconvenience

30 OHS 95/65
30 C2B Pullups
30 Power Snatches 95/65
30 Squats
30 SDHP 95/65
30 KBS 53/35

"Whether you think you can or you think you can't- you're right."  -Henry Ford

5 Rounds for time:
12 Wallball
9 push ups
6 box jumps

Today we had  4 people weigh-in for The Paleo Challenge: Ryan, Chris, JT, and Mo.  Everyone interested must sign-in, weigh-in and get pictures taken by Wednesday.  (Cost- $15) 

During the Paleo Challenge try to stay as Paleo as possible.  Please keep a food and WOD journal.  Great resources are whole9life.com, everydaypaleo.com, robbwolf.com, and marksdailyapple.com- they will give you ideas on how to implement a paleo lifestyle or give you a 30-day plan to follow.

We encourage and recommend that everyone get a copy and read (by the end of the challenge; sorry for the homework) The Paleo Solution by: Robb Wolf.  This is a great book and an easy read.  It's important and motiviating to know the why behind the paleo diet/challenge.

Strength: Squat 3x5

12 Min AMRAP
5 Power Snatches 95/65
7 K2E

                        BE SECURE IN YOUR STARTING PLACE AND VIGILANT IN WORKING TOWARD YOUR GOALS

So, are you ready to give yourself the ultimate gift for the holidays!?!  We are beginning the Paleo Challenge this Monday November 22nd until Wednesday December 22nd.  It is understandably hard to adhere to 100% paleo, especially during the holiday season, however, we are only asking that participants give their best effort on maintaining a balanced lifestyle.  If you have the will-power to make it through the challenge during this hectic time then you WILL be able to do it at any other time (hopefully all the time).  In order to participate,  sign up with Katie by Tuesday (latest Wednesday) and pay $15 (payable to the winner).  You will be measured, weighed and photographed; in essence, you are your own experiment.  Participants are required to keep a food log, WOD journal, and regular journal if it helps.  We want you to build awareness about your eating, drinking, exercise, and even sleeping habits in order for you to gauge there effects and make lifestyle changes as needed. 

Although this might seem like a daunting challenge try to adhere to the KISS principle and KEEP IT SIMPLE STUPID- A meal, 3-4 times a day, should consist of a fist-sized portion of quality protein, the rest of the plate filled with vegetables, a piece of fruit and some amount of good fat i.e. coconut, olive oil, or pasturized butter.  There are plenty of resources to utilize: whole9life.com, robbwolf.com, everydaypaleo.com, marksdailyapple.com, and the meal of the day on this web page is updated daily.  Also, Ryan and I are always willing to answer your questions to the best of our ability, or point you in the right direction for quality info.

FYI: David Jacques, CrossFit Warwick member pictured above, is on a mission to change his life.  He started his paleo challenge this past Monday 11/15/10 and has already lost 7 Lbs.!  Great job! and with results like that you can bet he is amped to keep going and reach his goal of 275 Lbs. by the end of 2010.  

Please read this post about the 80/20 rule regarding nutrition from Southern Maryland CrossFit:
http://crabcakesncrossfit.wordpress.com/2010/11/17/understanding-8020/ 

And please remember if this was easy everyone could and would be doing it.  See you in the gym.