WOD: “Fight Gone Bad”
3 5-minute rounds
1 minute at each station
Wall balls (20#/14#)
SDHP (75#/55#)
Box jumps (20″/16″)
Push press (75#/55#)
Row (for calories)
1 minute rest between rounds
Post total score to comments.
Angela gives it her all during the Tabata KB sit-ups
Anyone up for a Paleo Challenge?
We got wind of a member at Kitsap CrossFit member who is going to embark on a paleo challenge at the start of the new year. In the spirit of community, we are jumping in too. Anyone else up for a nutrition challenge?
For starters, what is PALEO? In a nutshell (no pun intended) a paleo diet contains meat, veggies, fruit, some starchy vegetables, and nuts. It does not include grains of any kind, dairy or sugar. Think hunter/gatherer. A Paleo diet is highly supported by the CrossFit methodology because of it’s ability to produce supreme health and fitness. People who make the switch experience weight loss and improved performance in the gym as well as reduced cholesterol, reduced trigylcerides, improved blood pressure, reduced joint pain and improved complexion.
To make the switch we recommend a few websites that are extremely helpful, especially in the recipe department:
Paleo Brands – Provides a great definition of the Paleo Diet and details the benefits of this dietary plan
Everyday Paleo – Sarah Fragoso, CF coach and mother of 3 chronicles her daily menus and shows with a bit of prep work, how simple this lifestyle is for her family
Mark’s Daily Apple – We’ve sent you there many times before, check out the Eat Primal section
Elana’s Pantry – Great recipes for grain free treats. Still need to beware of sweetners used, we recommend raw honey and maple syrup instead of agave nectar
We’ll get you started with these sites and hit you with some more over the next few weeks. We are setting a start date of Monday, January 4th. Are ready to make a change in your nutrition but not quite ready to jump feet first into Paleo? Make an appointment with one of us and we will come up with a plan to get you started.
The spread from our holiday party, who can spot the paleo items???
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Stumbled Upon
I’m up for it!! Alan and I are on our way but have a few things that we just can’t kick.. Cheese and milk.. I just talked to Alan and we both are willing to give it our best shot.. You can do anything for a month.. The first month is the hardest.. I’m down..
Fight Gone Bad (3 rounds) — 320 reps RX
Ang and I are making the change to paleo. With some personal mods. Beer, cheese and an occational cheat. Tonight we had sauteed fennel, roasted cauliflour, a green salad and a grilled beer chicken. I finished today’s FGB with 299.
So I dragged by brother out for some 200m sprints. We both finished each round between :38-:41, thankfully don’t owe any burpees as of yet. Sorry I missed the FGB I bet it was a good one! Merry Christmas everyone!
Count me in for the St. Patty Day dash (as long as I can get a sitter for the kids). It’s on Sunday,the 14th, not 15th:)
Okay I am in for the Paleo challenage.. did the first day run, but cheated because i did it on the treadmill. so I ran 1:11.. i will do a round of burpees just for cheating.. I will also run (attempt.. AKA finish) the st patty’s day dash.. Oh Lord here it goes…
Does beer count as a grain?
Just finished my 8 x 200m sprints. My times ranged from :30 – :34. My calves are totally locked up and I still owe one min of Burpees. Hopefully I’ll loosen up in time for FGB.
Carmen emailed me and reported that she did her 4 x 200m run and ranged from 1:03 – 1:11. So she owes some burpees, but good on her for getting up early this morning and cranking those out!
She is also considering running the St Pats Dash (www.stpatsdash.com) on March 15th. I’m going to join her and this would be a great KCF event. Who’s in?
By way of Emily and courtesy of Elana’s Pantry (link above) here are those crackers http://www.elanaspantry.com/rosemary-fig-crackers/
Looks like we are going to have quite a few takers for this challenge!!!
Ok me too
If anyone has any recipes for snacky type food that would be great!! Those Almond crackers the other night were GREAT!!!
Count me in too! Caroline, I am right there with you. I love cheese too, so we will have to be each other’s “sponsor”. I will need someone to talk to when I feel like falling off the wagon:)
Diver Tony, Thanks for the encouragement. I gave up the bread, cereal, rice, etc a while ago and don’t miss them at all… milk and cheese – that’s a different story! I’m gonna need all the support I can get to axe cheese.
Caroline-
as a former lover of milk, cheese, cereal, and bread i can tell you this. it is a lot easier than it sounds. i do miss pizza though, but i dont miss the intestinal discomfort that comes from these foods
Oh, BTW, I LOVE this picture of Angela!!!! She’s hardcore!
I’m in… I will need help weaning off of the milk and cheese though. Excited to start the challenge!!!!
sorry for throwing my two cents in:
i have been doing a modified Paleo lifestyle change since i have been here at school, results? yes- i have gone from 235# at approx 22-23% bodyfat to my current 200-205# at around 16%. i feel better than i have in years, and almost feel as good as when i was in my young 20′s. if you are undecided on whether or not the Paleo challenge is for you, give it a shot, even if just to “experiment”. i lost approximately 15# in my first 30 days, i wouldnt be surprised if anyone else could match that goal.
OK I’m in!
Our intent was to throw it out there as a 30 day challenge.
Will this be a 30 day challenge?