CrossFit Kids: No Class
Endurance Practice: 9am
Class: 9 am
Competition Class: 10 am
Open Gym: 10 and 11am
We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am. Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!
This will kick off our Yoga program, Laura offered to do a free class again for this Wednesday. We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am starting the first week in April. Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!
A1) Press: 5@31×1- 5 Sets, rest 1 min
A2) Ring Row: 5 @ 22×2- 5 sets, rest 1 min
B) Box Dips: 15@ 32×1 – 3 sets, rest 2 min between sets
3 Split squats per leg
6 Strict Push ups
Rest 3 min
15 KB Swings 16/12kg
A1) DB Press: 5 @ 31×1 – 3 sets, rest 1 min
A2) Strict Pull Ups (chin breaks vertical plane of bar): 10 @ 31×1- 3 sets, rest 1 min
B) Ring Dips: 10@ 31×1 – 3 sets, rest 2 min
3 Pistols Per Leg
rest 3 min
30 Doubles/ double attempts
15 KB Swings 2/1
Rest 6 Min
8 Knees to elbows
16 box jumps 24/20
A1) DB Press: 5 @ 31×1 – 3 sets, rest 1:30 min
A2) Weighted Strict Pull Ups (chin breaks vertical plane of bar): 5 @ 31×1- 3 sets, rest 1:30 min
B) Weighted Ring Dips: 5@ 31×1 – 3 sets, rest 2 min
3 Pistols Per Leg
rest 3 min
15 KB Swings 2/1.5
Rest 6 Min
8 Toes to Bar
16 box jumps 30/24
D) Endurance WOD
Last week was an awesome week for us and pretty much put us back into the running for a chance at making regionals. Everyone showed a ton on heart, I saw a lot of PR’s , and people doing things they didn’t think were possible. We definitely have an uphill battle to fight, but we can win that fight. Just keep working hard and be consistant. Consistancy is king in these workouts, if we can perform well on all the workouts we will do awesome in the end.
Endurance Class Schedule:
Tuesday: 5:30 pm
Saturday: 9 and 11 am
In April this schedule will change and we will be have a running clinic to kick off the start of Spring!
Effective, healthy weight loss isn’t only due to the simplistic calories in, calories out paradigm. Nor is it solely reliant on diet and exercise. It’s everything – it’s all the various signals our body receives from the environment that affect how ourgenes express themselves and thrive. How we approach the subject matters, too. Our mood, our methods, our temperament. Our conscious decisions and our willpower. It’s setting good habits and expunging bad ones. Most of all, it comes down to keeping our genes happy by providing an environment that approximates evolutionary precedent.
1. You think you’re eating healthy, but aren’t.
Does your diet consist of a massive amount of “products”? Low-carb or not, you want to eat real food. Flagons of diet soda, plates of pure fiber in the shape of noodles, and loaves of 1g net carb “bread” do not a Primal eating plan make. You’re just feeding an addiction and consuming empty calories – sound familiar? Disregard the labels and look inside for what you know to be true: this crap isn’t food, and you shouldn’t be eating it. It’s about way more than just low-carb.
2. You’re under too much stress.
The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. For 200,000 years, stress meant a life or death situation. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival. Today, our body responds to a stack of paperwork the same way. Traffic jams are like rival war bands. A nagging boss is like a rampaging mastodon, only on a daily basis. Take a step back from your life and take stock of your stress levels – they may be holding you back.
3. You need to watch your carb intake.
Carbs are key, as always, especially when you’ve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.
4. You’re adding muscle.
I always tell people not to get hung up on the scales so much. Those things are useful – don’t get me wrong – but they never tell the whole story, like whether or not you’re adding lean mass. The PB will spur fat loss, but it also promotes muscle gain and better bone density. If you’re feeling good but failing to see any improvements register on the scale’s measurements, it’s most likely extra muscle and stronger bone from resistance training. You wouldn’t know that just from the bathroom scale. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist.
5. You’re not active enough.
Are you Moving Frequently at a Slow Pace for three to five hours every week? Remember: the near-daily low-level (between 55-75% max heart rate) movement should be the bedrock of your fitness regimen. It’s easy to do (because every bit of movement counts) and it doesn’t dip into your glycogen reserves (making it a pure fat burner, not a sugar burner). If you’re on the low end of the spectrum, crank it up toward five weekly hours and beyond.
6. You’re lapsing into Chronic Cardio.
Of course, you can go too far with the low-level movement – you can begin to lapse into Chronic Cardio. When you stay above 75% of your maximum heart rate for extended periods of time, you’re burning glycogen. Your body in turn craves even more sugar to replenish the lost stores, so you polish off a heap of carbs, preferably simple and fast-acting. You can continue down this route if you wish – I did, for a couple decades – but you’ll gain weight, lose muscle, release more cortisol, and compromise any progress you might have made.
7. You still haven’t tried IF.
Results vary, but if you’ve seemingly tried everything else, intermittent fasting can be a great tool to break through a weight loss plateau. Make sure you’ve fully transitioned onto a Primal eating plan and start small. Skip breakfast and eat a late lunch. If that feels okay, skip breakfast and lunch the next time. Just take it slow and pay attention to your hunger. Eventually, try exercising in a fasted state to maximize the metabolic advantage. If all goes well, your hunger won’t necessarily disappear, but it’ll change. A successful IF tames hunger, makes it less insistent and demanding.
8. You’re eating too much.
Low-carb isn’t magic. It reins in wild hunger and tames insulin, but calories do still matter – especially once you approach your ideal weight. In fact, those last few pounds often don’t respond to the same stuff that worked so well to get you to this point. Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but you’ve got to tighten things up if things aren’t working. And that’s the real test, isn’t it? There is a metabolic advantage to eating according to the PB, but if the weight isn’t coming off, something’s up – and calories may need to come down.
9. You haven’t overcome bad habits or developed good ones.
Be brutally honest with yourself. Do you engage in bad habits? If so, identify them. Make tentative, loose plans to disengage from their clutches, and tell people close to you. Make it public, so you can’t back out without losing face. You’ve also got to develop good ones. Follow roughly similar guidelines as when kicking a bad habit – identification, planning, publication – and you’ll be on your way.
10. You haven’t purged and Primalized your pantry.
Out of sight, out of mind; out of reach, out of mouth. Keep the crappy junk food out of your pantry, if not out of your house altogether. Go down the list and toss the stuff that doesn’t apply. As for the rest of your kitchen, check out the fridge interiors and grocery lists of some other Primal folks for inspiration.
11. You’ve reached a healthy homeostasis.
It may be that your body has reached its “ideal” weight – its effective, genetic set point. Reaching this level is generally painless and effortless, but it won’t necessarily correspond to your desired level of leanness. Women, especially, tend to achieve healthy homeostasis at higher body fat levels. Breaking through plateaus can be hard enough, but plateaus ordained by the body itself can be nearly impossible. It’s probably going to take some serious tinkering with carbs, calories, activity levels, sleep, and stress. If everything else is on point and accounted for, you may be looking at healthy homeostasis. Then, the question becomes: do you want to mess with a good thing?
12. You’re low on willpower.
Willpower is like a muscle. It must be used or it will atrophy. You’ve also got to provide fuel for your will – little victories to start out. Go for a walk if you can’t muster the will for the gym. Take note that willpower, or lack thereof, might actually be an indicator of your body’s needs. If you truly can’t muster up the will for the gym, it may be that your body needs torecover. When that’s the case, overtraining is a bigger danger than lack of will.
13. You’re full of excuses.
If you find yourself having mini self-contained internal arguments throughout the day (and you lose), or (even worse) lying to yourself about what you’re eating and doing, you’re probably also full of excuses. Read this, maybe twice, then follow up with this.
14. You haven’t actually gone Primal!
We get a good number of new readers on a regular basis, and not all of them take instantly to the Primal concepts. And yet they come back. They read the archives, the comments. Something draws them near, while at the same time keeping them at arm’s length. Why is that? What’s stopping them? If that describes you, what are you waiting for? Take the plunge.Go Primal for 30 days and see how you like it. I assure you; the many enthusiastic community members are here because it works.
15. You’re not getting enough sleep.
Chronic levels of sleep deprivation cause the release of cortisol, our old fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep. And a recent sleep study showed that truncated sleep patterns are linked to weight gain. Get seven to eight hours of sleep a night.
16. You haven’t given it enough time.
The Primal Blueprint is a fat loss hack, undoubtedly, but it isn’t always a shortcut. Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off. Either way, though, this is a lifestyle. You’re in it for the long run. Approach it with the right mindset and you won’t get discouraged.
17. You’re eating too much dairy.
Some people just react poorly to dairy. We see this time and time again listed in the forums; dairy just seems to cause major stalls in fat loss for a good number of folks. There are a couple speculative reasons for this. One, folks coming from a strict paleo background may not be acclimated to the more relaxed Primal stance on dairy. Reintroducing any food into the diet after a period of restriction can have unintended consequences on body composition. Two, dairy is insulinogenic, which is why it’s a popular post-workout refueling tool for athletes. Does a non-strength training PBer need to drink a few glasses of milk every day? Probably (definitely) not.
Bonus Reason: Sprinting is not part of your fitness routine.
I’ve found that many assume that they’re getting everything they need from their workouts from plenty of low level aerobic activity and a couple of strength training sessions each week. Sprinting is often overlooked, but it’s one of the Primal Blueprint Laws for a reason. Nothing shreds you up faster than sprinting. I’d ease into sprints if you’ve never done them or are extremely out of shape or overweight. That is, I recommend you have some measure of fitness aptitude before you jump into a routine. But once you’re ready do 6-8 all out sprints (with short breaks between) once a week to break a weight loss plateau when all other attempts have failed.
3×70/80/ AMRAP 90%
2 Squat Clean Clean and Jerk 185/135
4 Bar MU
A: Squat Clean- work up to 85%
Make each rep perfect, if it isn’t then do it again.
We have been crushing ourselves lately, remember to take care of your body. Mobility is huge
Today, instead of staying home to post the next meal plan, I enjoyed the beautiful Midwest weather with my children, sister, and nieces. I will get the next meal plan out there soon, but in the meantime, here’s a special treat for you to try. This one’s been in the works for a while. Now, after many iterations and modifications, I present to you my very own Sweet Potato Recovery Bar!
The paleo diet, for many, means using nuts, nut butters, and nut flours as replacements for foods we’ve been used to eating. I love nuts, but I know not everyone likes them, others have nut allergies, and some limit nut consumption to cut weight. Heather Bergeron, from CrossFit New England, recently challenged me to create a nut-free paleo bar. This bar is perfect to help with your post-workout recovery, a great snack to send to school with your kids, and a good option to grab for breakfast on the go. The bar itself contains only a touch of applesauce and some dates for sweetness. You can play around with the amount of coconut oil you use until you find the consistency that’s right for you; I prefer it with a full cup.
For the kids (they’re a good excuse, anyway), you can add a little dark chocolate to increase the appeal. But for a no-cheat bar, leave it off…you won’t be disappointed! You could actually pour this batter into a paleo pie shell and call it sweet potato pie. Or, substitute canned pumpkin for the sweet potato for a traditional Thanksgiving treat.
Thanks to my family, my CrossFit Freedom pals, and Heather, for recipe and taste testing this one for me. Enjoy!
1 cup refrigerated pitted dates, processed in a food processor until very finely chopped (optional)
1 cup sifted coconut flour
1/4 cup flax meal (ground flax seeds)
2 Tbsp ground cinnamon
1 dash freshly ground nutmeg
1/2 tsp sea salt
1 heaping cup (liquid measure) home-made sweet potato puree (approximately 3 medium sweet potatoes, halved, rubbed with coconut oil, then roasted at 450 degrees F for 20 to 25 minutes) OR 1-15 oz can organic sweet potato puree
3/4 to 1 cup coconut oil, liquified
1/2 cup unsweetened apple sauce
1/2 cup full-fat coconut milk
1 Tbsp vanilla extract
1/4 cup dark chocolate chips (I used E. Guittard 61% semisweet chocolate wafers.)
Joint Mobility and Warm Up
Deadlift: 5x 45/55/65%
Pistols (alternating legs)
Chest to Bar
A: Same as above
B: Squat Clean and Jerk: 1-1-1-1-1 (work up to 75%)
C: WOD from above
Details on our 30 Day Paleo Challenge- There are score sheets in the office.
This could be one of the simplest breakfasts you will ever make. That being said, let’s not restrict it to just a morning dish, as I can assure you it’s just as good any other time of the day. Traditionally, quiches are open-faced savory pastries with a filling of eggs, ham, vegetables and cheese and with a thin crust. Here it’s back to basics with a very simple egg preparation with spinach and the crust being omitted. A Paleo version of the crust can certainly be prepared, using a nut flour base, but I like it just as much without. It’s also important for any Paleo follower to moderate the nut and nut flour consumption, so when you can do without, I highly suggest you do.
This quiche is also very similar to many frittatas like the zucchini and sweet potato frittata or the many other great versions found in the cookbook. I was even very hesitant to call it a quiche and almost called it a frittata, especially since it has no crust. One of the main characteristics of frittatas though is that they are fried while quiches are baked, so this is what finally made me decide on the nature of the following recipe.
Consider this recipe a real base, or the simplest form of what it can to be. I thought about stuffing this quiche full of goodies, but then I feared I would be restricting you from being creative and potentially keeping you from making something better. With all this considered, the quiche is still delicious without the fluff. But how about some ideas to spark your creativity? Mushrooms, bell peppers, broccoli, zucchini, sweet potato, sausage, salmon,bacon, etc,. The list could go on and on. But lets stick with the basics for the time being.
For those who often run out of good paleo breakfast ideas or who get fed up of eating eggs in the same way, this is the perfect recipe to start your day as it’s quick to prepare and quite different than your typical morning eggs. It’s also good when eaten cold so you can prepare it in advance and enjoy it on the go.
Joint Mobility and Warm Up