Saturday 1/10/2015

The time is here folks-STARTING MONDAY we will be starting our next Paleo Challenge. You will never get to where you want to be in the gym or where you never thought possible without first getting this squared away in the kitchen. 

 

Lets get one thing straight right off the bat… This is not all about weight loss! The transition to a healthy Paleo lifestyle (it’s not a diet) can and will help improve everything from your skin, sleep, mood to your training performance and ultimately body composition. 

 

So for the next 30 days you will fight temptation and old habits and by the end of this I hope you will find as I and many others have that you don’t “NEED” those things in your life any longer. Those of you on the fence and not convinced “it’s for you” I challenge you to step out of your comfort zone and look at this as an experiment for the next month. You will never know until you try.

 

—–>What is Paleo?? READ THE NUTRITION SECTION OF OUR WEBSITE!!

Paleo = Meat, Fish, Eggs, Veggies, Nuts/Seeds, & Fruit

NOT Paleo = Grains, rices, breads, pastas, beans, soy, sugar,  dairy, all PROCESSED/ refined food.

 

There are a number of areas this challenge will cover.  Winners will be chosen based on an all around improvement in their baseline workout, photos, measurements, daily points and personal goal accomplishments.

 

There will be a $20 buy in. 1 male and 1 female at the end of the 30 days will be named winners and split the pot.

 

***IF YOU CANNOT MAKE IT IN MONDAY DON’T FREAK OUT YOU CAN STILL GET IN ON THE CHALLENGE.    I want EVERYONE to be a part of this. No excuses.

 

1) Photos, take at home this weekend to see visible progress changes

 

2) Body Measurements… , chest, waist, hips, thigh, arms.   These need to be done before you workout so whatever class you are coming to please try and get in early enough for the coach to take your measurements.

 

3) Monday’s Baseline workout…

A) 500m Row for Time

 

B) 10-9-8-7-6-5-4-3-2-1

Power Clean  (half your body weight)

Burpee

 

C) Pick a personal development goal to measure. ie max handstand pushups, max overhead squat, pullups etc.. Get this done at some time in the beginning of the week if not enough time to do in class.

 

4) Daily Points…

5= no cheating. perfect paleo all day

4= a tiny portion of a meal was non paleo

2= a whole meal that was non paleo

0= more than a whole non paleo meal

 

BONUS POINTS

+2 for attending class AT CFM & POSTING RESULTS TO THE WEBSITE.

+2 for 8 hours of sleep (actual 8 continuous hours)

+1 for 7 hours of sleep

+2 for drinking half your body weight in ounces through the day

+1 for 15 minutes of recovery mobility

+5 for completing the weekly bonus wod at CFM.  New bonus wod comes out Saturday and must be completed by Friday to count.

 

 

 

Saturday WOD

AMRAP 20

15 Push Press 95, 65

3 Rope Climb

15 Walking Lunge Steps