Jan 31, 2012

2-1-12 WOD

20 min AMRAP
100 sit ups (only 1 time)
30 sec dead lift hold
50 DU's

tabata OHS

Top 5 Most Nutritious Vegetables in the World

Every wonder what vegetable will give you the most "bang for your buck"?  Well, here are the top 5!  So, make sure you stock your kitchen with these nutrient dense foods.

 1.  Broccoli
2.  Spinach
3.  Brussel Sprouts
4.  Lima Beans
5.  Peas

Two popular veggies that I'm sure you are wondering about that you don't see on the list?  Asparagus ranks #6 and carrots rank #10. 

Jan 30, 2012

1-31-12 WOD

6 rounds
200m run
10 push ups
5 burpee pull ups

Max pull ups

Jan 29, 2012

1-30-12 WOD

Front Squat

Max one handed Russian KB swings, switch hands every rep at shoulder level

Jan 27, 2012

Supplementing on the Paleo Diet

When it really comes down to it, a Paleo lifestyle means getting ALL of your nutrients from the foods you eat, hence no supplementation is needed (except for maybe fish oils).  However, if you're new to the Paleo method of eating, it will take you months if not years to become true Paleo.  Or, you might realize that 100% Paleo doesn't work for you, but you continue to eat "Paleo-like" most of the times - then supplementation might be needed.

At any rate, please realize that everyone has their opinion about supplementation.  This posting is put together only as a guideline.

Supplements are a tricky thing.  Most multivitamins are very poorly absorbed and literally becomes 'money that goes down the drain'.  Since nutrients act together, taking more of one nutrient can mean you get less of another.  For example, taking supplemental calcium, will reduce your absorption of magnesium.  Plus, if you lack some fat soluble vitamins - vitamin D, A and K2 - calcium probably won't do its' job anyhow.

Of course, specific conditions call for specific recommendations, but as a general rule of thumb one should try to get all nutrients from real, whole foods.  This is why it's so important to seek out fruits and veggies that are fresh and have grown without pesticides in rich soil as well as animals that have been grass-fed.

As far as your RDA (recommended daily allowance), strive to get enough nutrients over the course of a week instead of a day, by introducing a variety of foods into your diet for that week. 

1-27-12 WOD

5X500m row 1 min rest between rounds

Challenge: tabata Du's

Jan 25, 2012

1-26-12 WOD

5 rounds
20 push press
20 floor wipers

ladder drills

Jan 24, 2012

1-25-12 WOD

3 rounds
400m run
15 front squats
15 push ups

Challenge: tabata air squats

Paleo challenge/ On ramp- will be doing fitness testing


Tomorrow the Paleo Challenge begins. This is our first challenge as an affiliate. Remember, this is a SIX WEEK Challenge, not the rest of your life. It is not a "DIET", it is a lifestyle. Of course we would love to see our athletes keep some, if not most, of the habits of this challenge and incorporate it in daily life, but the MAIN GOAL is giving a 110% honest effort for the next 6 weeks to this lifestyle change. Your next WOD will include a fitness analysis & measurements. You will get a  FuelBook. Fill it out. "Paleo Partners" will be given by your coach by the end of this week, check in once weekly by best means between you and partner, email/class ect. We are hosting 1xWEEKLY Paleo Socials, every Thursday @ 7:30pm at our BOX, official "BS'ness" about different paleo topics/info. The end of the challenge includes a repeat fitness assessment, measurements, returning your FuelBooks (you will get back). Prizes will be awarded. Don't ask the categories. We won't tell. Focus on your challenge. You will be rewarded! Now, print out the shopping list from this link and get your freezer and pantry ready.