Getting ready for the holidays (and other stuff)...

Ahhh, the old sound board...
I thought I would start this one off with some new info and a few rules that we need to be aware of moving forward to help keep our box safe and user-friendly to all of the members through the holiday season:

1: The New Workout Plan (Kanye and dairy/soy/gluten-Free)
Well, the new year is approaching and we have another Paleo challenge to tackle!  This time, 6 weeks running from January 7th through February 17th.  New rules, similar point systems and check-ins.  We will be having a little meeting prior to beginning to help answer as many initial questions as possible relating to foods, meal prepping, etc.  This time it will be a package deal with new shirt and other goodies included.  Price and items to be announced soon...

2: Bags / Coats / Etc:
With the cold weather in full force, please limit the bags and coats brought in to the corner.  We have little space as is and the couch isn't our own personal coat hanger.  Use the locker room whenever possible and let's keep our space for water bottles and immediate-need items.

3: New paint
Notice that green paint below the whiteboard?  Chalk-paint.  This is your scribble-zone.  Please leave the whiteboard for tracking the WOD's.  I'll have chalk here by Thursday.

4: BYO! Music, that is...
Yep.  Tired of Eminem? Sick of the one song that I have getting played to start every workout?  Prefer to listen to the newest teenie high-pitch "baby-baby" song?  Great.  It's not going on my iPod, but you're free to put it on your own and bring it in.

Now a couple of Mom-like sound-offs...

1: If you break it, own up to it. 
There's nothing like coming in to a 5am class with a jumprope handle chilling on the whiteboard like it's a blue marker.  Drop me a line and let me know what broke.  I can't fix it if I don't know about it especially if we need it for the class.

2: Be on time. 
Class times are START times, not warm-up times.  Please be considerate to those who are on a tight schedule and must get started on time.  You're expected to come in before class to warm-up, foam roll, and prepare for the movements.  I will have them written up for you and I'm there if you have any questions on the drills.  Burpees will help you get out of bed 5 minutes earlier.

3. Put your weights away.
Another peeve: putting away 225lbs from a bar sitting exactly were I need to set up for the 5am class.  Or stacking the boxes.  Or re-arranging the kettlebells (the wall is labeled by weights for them, btw).  Or cleaning up a white mess on the floor that's either chalk or the remnants of a Charlie Sheen party.  1 warning per person, then burpee penalty - 1 per every 5 lbs left out and they will be assessed during the next workout.  If I put it away, the coach will do the burpees and pass them down to the guilty party once they track them down.  Otherwise, it's the whole class that get's them next-day.  Now THAT'S a twist you didn't see coming, but I'm looking forward to a clean, on-time, fully-functioning corner for the new year!

"Grace"

I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.

-Bruce Lee

 

I found that quote appropriate for today's workout.  Instead of viewing it as 30 reps, attack each rep by itself and defeat them individually with proper technique and form.  A weight that was viewed as too much for most this morning was dismantled fairly easily by all.

12.11.05

AMRAP in 5:00:
5 Burpees
10 Jumping Lunges
15 Jumping Jacks

WOD:
"Grace"
30 Clean and Jerks for time.

12.10.22 AM CREW

 

Better than a cup of coffee to get your Monday started!

I wouldn't want to start the week off any other way!  Nice work morning crew!!!

The Paleo 30 day challenge:

*MODIFIED* Paleo Challenge: FINAL VERSION

So Renee would like to throw down the gauntlet and put some of you to the test for a month.  Guidelines listed below and we can change previous to the start of it if we choose:

Shoot me or Renee a message if you're interested!

Contest will run from October 10th (Wednesday) through November 9th (Friday, and you bet your ass that Saturday we will have something to celebrate!).
The guidelines for entry:

For entry and a chance to win the first place prize, all participants MUST:

§  pay $20 to enter

§  keep track of their points and mark + and - points (I will have digital sheets for everyone to track)

§  make a goal that can be attained in one month (goal is based on points)

§  complete baseline workout “Jackie” before and after the challenge

§  take digital bodyfat % and weight on the first and last day of challenge

* At the end of the Challenge, we will take total points and make sure food logs are accurate, then crown 3 winners who will split the pot evenly.  In the event of a tie, the tiebreaker will be fewest negatives over the month.

THE PALEO DIET OUTLINE

The rules of the Paleo Diet are to eat foods with very few and all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

Omitting all of the following foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness, and quality of life. Obviously, since we are going off of a point system in this challenge, you can eat these foods. However, the more you indulge in them, the more you are limiting the extent of your results.

1.    Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels because companies sneak sugar into products in ways you might not recognize. However, for the purposes of this challenge, we will allow Stevia as the only approved sweetener.

2.    Do not consume alcohol. It just isn’t good for you and you’re trying to make a lifestyle change, right?  OK, this is the deal: each female will get 6 and each male 10 drink tickets.  When they’re gone, the point system applies!

3.    Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains, and all of those gluten-free, pseudo-grains like quiona. Yes, we said corn… for the purposes of this challenge, corn is a grain. This also includes all the ways we add wheat, corn, and rice into our food in for the form of bran, germ, starch, and so on. Again, read your labels. 

4.    Do not eat legumes. This includes beans of all kind (black, red, pinto, navy, white, kidney, lima, fava, etc.) peas, chickpeas, lentils, and peanuts (no peanut butter either). This also includes all forms of soy—soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).

5.    Do not eat dairy. This includes cow, goat, or sheep’s milk products such as cream, cheese, kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or organic butter.  For the purpose of this challenge, Whey protein is okay as long as it is mixed with water for shakes.

6.    Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best ot leave white, red, purple, Yukon gold and fingerling potatoes off your plate. But DO eat sweet potatoes! Just go light if weight loss is your goal.

SCORING

You will have a possible total of 20 points per day. You will start with 15 points. You will add bonus points based on fish oil consumption, mobility, CrossFit, and sleep. You will subtract points based on the quality of foods you eat. Here’s the breakdown:

15 points for a full day of all Paleo-friendly meals and snacks; 1 cheat MEAL per week (Sunday-Saturday).  This may NOT include grains, bread, or rice.  Leave those out!
+2 for CrossFit
+1 for extra mobility (outside of class)
+1 for at least 6 grams of a quality fish oil
+1 for 7+ hours of sleep
————————
20 possible points per day

Deducting points

-1 point off for every serving of: deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, (salt may be used in moderation as well as other natural seasonings without point deduction), peas, dried fruit, most salad dressings, red wine

-2 points off for every serving of: dairy (milk, yogurt, cheese, butter), soy products, quinoa

-3 points off for every serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs

-4 points for every serving of: soda, juice, sports drinks, potatoes, fried food, chicken wings, most restaurant appetizers, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar-added dried fruit, beer, and ALL alcoholic drinks (besides red wine)

Note: If you are going off the reservation, it’s important to know how many servings you are eating. For example, 1 can of soda is 2 servings. This means that if you drink an entire can, you must subtract 8 points. Moral of the story: don’t do that.

Note #2: There are no portion restrictions in the challenge, but be smart. If you are eating an entire bag of trail mix, you are not eating Paleo; you are doing more of the same stuff you did before. Use this challenge to change your habits.

Bonus points

There is a potential for 5 extra bonus points per day (as shown above). Here’s how to get them:

1.    You get 2 extra bonus points for everyday you participate in a CrossFit workout. The benefits of Paleo are magnified when combined with a training program that combines constantly varied, high intensity, functional movements (i.e. CrossFit).

2.    You get 1 extra bonus point for everyday you consume at least 6 grams of fish oil.

3.    You get 1 extra bonus point for everyday that you do more than 20 minutes of mobility, outside of class. Check out www.mobilityWOD.com for ideas.

4.    You get 1 extra bonus point for every night that you sleep more than 7 hours.

What's new?

Hey everyone!

Just a couple of things I wanted to make everyone aware of and a few more I wanted opinions on:

We have a new Concept 2 rower and are ordering new 10# bumpers (that will hopefully resist breaking by the mammoth strength of our crew).  I have also replaced the cables on the speed ropes as well.  Please, please, please do not bend or crimp them!  This is how they (and I) get bent out of shape and need replaced sooner.

I would also like some opinions on the night classes.  Mike has offered to teach another class in the evening, but what would work best for everyone:

Have a 6pm and a 6:45pm, or have a slightly earlier or later first class (i.e. 5:45pm or 6:15pm).  We're looking to get this going soon, so your input would be greatly appreciated!

Thanks,

Tim

SATURDAY Warm-up

Here's what I need from everyone before we get rolling on the WOD tomorrow:
Hi-Knees
Butt-Kicks
10 Sumo Squats
3 Prehabs
20 Pass-throughs
5 Inch-worms

CrossFit for Hope!

The time is almost here!  I am in the process of organizing the weekend's festivities and would like to get it to a max of 4 people per heat.  If you could please leave a comment with your expected time, that would be greatly appreciated!

Heats will run at:
8:30am
9am
9:30am
10am
10:30am
11am

If you see that 4 have already chosen a heat, please select another.  I will spend roughly 10minutes going over the movements and expectations and setting up appropriate weights for each individual.

Thanks!

Cheetah CrossFit

CrossFit class reorganization!

Hey everyone!  Mornings are getting busier and busier with some new faces joining this week and more to come.  In order for us to utilize the space and get proper workouts, we may need to move the class times just slightly in order to possibly add one.  I'd like your input on if a 5:30am, 6:15am, and 7am would work for anyone.

Thanks!

~Tim