4 x 8 Weighted Hip Extension

4 x 15 Powell Raises

For Time:

300m Run

10 Burpees

15 Pull-ups

20 Overhead Squats (95/65)

15 Pull-ups

10 Burpees

Run 300m

TIRE FLIPPIN’ IN THE RAIN

SMOOTHIE RECIPES…

Below are 3 smoothie recipes that you can add to your list of whole food goodness!  These smoothies are packed with nutrients because of all the fruits and vegetables, but are a little low on the protein.  Make sure to add a source of protein such as eggs, turkey bacon, chicken sausage, or salmon on the side to complete this meal.  These smoothies are great for easy ways to hide more veggies so make sure and pack them with the vitamin rich greens Dr. Axe suggests.

A couple of the smoothies use coconut milk, which we know is a great source of fat, specifically medium chain fatty acids.  MCFA’s are very different from LCFA’s (long chain.) They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA’s help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA’s in coconut milk that makes it so special and so beneficial.

HERE is the Greens Smoothie

HERE is the Kale Smoothie

HERE is the Berry Smoothie

HERE is the Chocolate Banana Nut Smoothie…in moderation with this one folks!

Dr. Axe has over 40 videos of simple and easy recipes with only the best whole foods. Bookmark his site so you can come back to it for dressing, hummus, guacamole recipes, as well as chicken bryan, pumpkin blueberry pancakes, and chicken salad which are my favorites!

If you are looking for a clean source of whey protein visit STRONGER FASTER HEALTHIER for POST WOD nutrition.

6-8 Standing Sit-ups

*use partner if needed

:60 Front Rack Mobility

3 Rounds for Time:

Row 500m

100m Hi/Lo KB carry

5 Front Squats (165/115)

THE GIRLS OF CFH OVERHEAD SQUATTING AT “COME TO THE WELL”

JOSH FORTENBERRY’S STORY OF SUCCESS…

Just in case you missed this one Paleo testimony from last year.  Here is Josh’s take on what the challenge experience was for him…

3 sets of:

:45 Ring Support

15 Kipping Swings/ Butterfly Kipping Swings

For Reps:

:60 Row/ :60 Rest

:60 Deadlift/ :60 Rest

:60 Burpees/ :60 Rest

:60 Kettlebell Swings/ :60 Rest

:60 Pull-ups/ :60 Rest

:60 Thrusters/ :60 Rest

THE 7AM GUYS PLAYING AROUND WITH WEIGHTED PULL-UPS

FIRST DAY OF NUTRITION CHALLENGE…

Alrighty guys, here we go…29 days of improving your health and your “look good nakedness!”  The key to success during this first week is small changes.  Try to take a couple “unclean foods” out of your diet for the next few days.  Start with the ones that are full of sugar, artificial sweeteners, and bad fats.  These will wreak havoc on your health so getting rid of these items is a great place to start.

A couple more goals for the month should be to remove wheat from your diet for 2 weeks.  Then, after a couple weeks add it back into your diet to see how it affects you.  Who knows…you might discover you run better off fruits/veggies than grains. The second goal I suggest trying should be to remove dairy from your diet for 2 weeks.  Then, follow the same prescription and add it back in after a couple weeks. Many of our athletes will feel more energized and stronger in the gym.  Plus, they tend to tell me they are not bloated anymore, their sinuses have improved, and their skin is clearer!  All improvements in our body that would be worth a try for at least 2 weeks, right?

On Saturday of this week, please turn in your first log.  If you need to turn it in Friday afternoon or even in the morning you can do that as well.  Yes, I know it will only have 3 days on it.   It will give me a good idea on where you are at with your diet and I can work on setting some specific goals for each of you.  Your food logs will be graded and returned back to you by Tuesday evening of the following week.

Please organize your food log by macronutrients.  That means protein, carb, fat. Each meal has its own box on your food log, right?  In each box, write…

PRO:

CHO:

FAT:

This helps me see if the meals are balanced.  If you don’t know what type of macronutrient a food is, then either google it or I can help you out with organizing after the first week.  The process of turning in logs is as much educational as it is anything.  I desire to teach you the most effective way I know to live a healthy lifestyle and fuel your body with food that will prevent disease and promote optimal health.  During the next 28 days please feel free to ask questions.  You can write questions on the bottom of your log.

Below is a copy of how your meals should be organized on your log.  GET PREPARED and GET OFF TO A GOOD START TOMORROW!

Overhead Squat 6 x 1

75%, 80%, 85%, 90%, 95%, 100%

AMRAP in 15 minutes:

5 Squat Jumps

10 Ball Slams

10 Turkish Get-ups (5/5)

KRISTY AND MONICA’S TEAM RACKED UP A MARATHON ON THE ROWERS IN AN HOUR AND 1/2!  WAY TO GO GUYS

PALEO 101

By theclothesmakethegirl

Visit this site for great info on some GREAT recipes and helpful tools as you embark on your Paleo journey tomorrow!

You’ve probably heard a paleo diet called a lot of things: Caveman Diet. Primal. Real Food. Paleo Lifestyle. Around our house we call it “dino-chow.” All of these terms refer to roughly the same way of eating; they are based on the idea that we are healthier—both mentally and physically—when we mimic the nutrition of our hunter-gatherer ancestors.

The No List

Let’s get the bad news out of the way immediately: Eating paleo means avoiding many foods that may top your list of favorites. Different paleo practitioners promote varying guidelines. I follow the standards outlined of the Whole30 program developed by Melissa and Dallas Hartwig of Whole9. The guidelines are fairly stringent but extremely practical, and they’re based on the idea that we should eat the foods that make us the healthiest. I can’t argue with that.Each of the “No” foods has its own unique properties that ensure its place on that infamous list. Generally, these foods are excluded because they either negatively affect your metabolism, or cause systemic inflammation, or both. Some are so bad they both wreak havoc on your metabolism and fire up your immune system. We very strongly dislike them. (We’re looking at you, grains.)

My “No List” includes the following, so you won’t find any of these foods in Well Fed recipes:

Processed foods

Grains

Legumes

Soy

Added Sugar

DairyAlcohol

White potatoes

Vegetable oils

The Yes List

We eat real food: animal-based protein, vegetables, fruits, and natural fat sources. Want to see it in a list? Here you go:

All animal proteins

All vegetables, except as listed above

All fruits (in moderation)

Quality fat sources: coconut products, olives and olive oil, avocados

Nuts and seeds (in moderation)

Basic Paleo Kitchen Advice

(must visit her site for the links to these GREAT articles)

These posts should give you plenty to chew on if you’re ready to make the switch to paleo. From how much meat and produce you’ll need to buy… to being prepared to you never go hungry… to how to season your food with panache.

Stocking Up: just how much food does it take to feed a dino-chow convert?!

The Method Behind My Madness: the foolproof way to make sure you always have something great to eat in the fridge

Taste the Rainbow: veggies and fruits in every color to make sure you’re happy and healthy

Steam/Saute Any Veggie: my fail-proof way to cook almost any veggie

How To Blanch Veggies: par-cook veggies to make dinner super fast

What’s In My Spice Cabinet: must-haves so you can cook up a storm

Trusted Resources

For more detailed information eating foods that make you healthier, visit Whole9 and the Whole30 program.Or check out this list of resources. These are the people I turn to for the latest information presented in ways I understand and that make it applicable to my daily life.

Deadlift

3 Rounds for Time:

Run 400m

12 Deadlifts (225/155)

21 Wall Balls (20/14, 10′)

DOES ANYBODY EVEN KNOW THIS GIRL ANYMORE? I DON’T! OVER 100LBS LATER AND KRISTY IS DEFINITELY A CHANGED WOMAN!

WALKING DOWN “NUTRITION CHALLENGE” MEMORY LANE…

I want to take a second to recognize all the Nutrition Challenge Winners over the last couple years.  Beginning in the fall of ’09 we started doing 8 week Nutrition Challenges to encourage our members to eat their best.  The first goal was to clean out the processed junk and replace with high quality meats, veggies, fruits, and good fats.  The second goal was to eat these foods in portions that promote a healthy body mass and fuel the body.  In the end, participants learned how to control insulin levels to stimulate burning fat and building lean body mass.

Let’s take a minute to congratulate from the first Nutrition Challenge Winners to the last…Tessa Swinehart, Greg Cannella, Ben Fouts, Trey Pettis, Gretchen Cassetty, Steve Cooper, Margaret Jordan, Yvette Willis, Melissa OBrien, Laurel Gammon, and Ranie Jones.  Combined these guys have dropped over 300 pounds!  Plus,  over $2,000 has been given away along with massages and some cool CrossFit apparel!  The biggest prize of all though is the lifestyle change that promotes healthy living for participants and their families.  You can’t trade in health for any amount of money

We still have some Whole Lifer’s running through the Challenge now.  They are Colin Lane, Jason Strickland, Julie Strickland, Erica Wagner, April Johnson, Jynni Bowyer, Candi Sharpe, Chrissy Hall, and Michele Lampton.  If you see these guys in the gym be sure to give them a bit of encouragement.  They are staying on top of their nutrition until August of this year.  It’s a big commitment and they need big time encouragement!

If any of you want to participate in a challenge, please contact me by email.  We will not be doing a winter challenge, but we will have some opportunities for nutrition seminars, food log turn ins, and mini challenges.  Also, we will have opportunities to take pictures, measurements, and weigh ins.  Contact me if you are the slightest bit interested!

At least 80% of changing your body composition is nutrition.  Workouts definitely help speed things along, but they are not the most important thing.  When you combine CrossFit workouts with sound nutrition, watch out!  Change is about to happen!

For all you ROWERS that are rowing your heart out to win the 30 day rowing challenge, check out the video below…We will posting more technique videos in the next week to help you on your rowing journey.

Press 5-3-1+

75%, 85%, 95% of 90% 1RM

Skills Level Testing:

Max Height Box Jump

Push Press x 15

AMRAP in 15 minutes…

7 Push Press (135/95)

7 Box Jumps (32/24)

CONGRATS TO OUR TOP 2 FINISHERS OF THE “LEAN OUT” WHOLE LIFE CHALLENGE THAT FINISHED JUST 3 POINTS APART.

WHAT DRIVES YOU…

What motivates you to be better?  Is it your family, your spouse, your kids?  Is it something inside you, you just can’t control?  Is it knowing that God wants us to treat our bodies as his temple?

The ladies pictured above are driven.  It is as simple as that.  They had a goal to win the challenge and they were not getting sidetracked by anything that life threw at them.

Life always throws stuff at you.  You’ve got to have the ability to not let the rocks in your path trip you up.  You have to keep your focus and know that you CAN accomplish your goals.  It is simply a question of “How bad do you want it?”

CONGRATS to these Ranie and Donna.  They averaged about 105 points per week during the challenge.  For those that did the challenge, you know how hard it was to get 100 points week after week.  They did not let up for 19 weeks and I guarantee you they won’t next year.  Just because they finished 1st and 2nd and have seen incredible changes in the last year they are NOT letting up one bit!

What will it take you to get to the point where nothing that life throws at you will slow you down in your chase for optimal health?

Check out Zach Miller’s story…

Rest Day

Skills:

Mobility, “Coaches Choice”

“GATOR”

8 Rounds for Time:

5 Front Squats

26 Ring Dips

CONGRATS TO PAULA SWEENEY ON HER FIRST REAL PUSHUP!

NUTRITION CHALLENGERS…30 DAYS IS DONE!  CONGRATS!

What happens after the 30 day menu guide from the Everyday Paleo?
We want you guys to experiment with what food fuels your body best during this challenge.  That is one of the reasons we do these challenges…to educate you and challenge you to play with your diet.  You don’t know until you try, right?
We are going to start with DAIRY on September 1.  If this is your first challenge or if you have never reintroduced dairy into your diet after being “clean” for over 2 weeks we encourage you to try it a few times.  Yes, not just once, but twice.  If you think your lifestyle is going to involve greek yogurt, goat cheese, butter, whey protein, etc…you need to make sure these items don’t cause inflammation.  Most of the time, if people are sensitive to anything dairy they will have achy joints, bloating, skin breakouts, and fatigue generally speaking.  It is worth it to see if you are affected by these foods.  Once you try one, make sure to give yourself a few days before you try another one.  Just so you know for sure that it might be one product and not another.
Do I suggest you drinking 1/2 gallon milk in a day?  No!  This would most likely make you sick if you have been eating clean for 30 days.  It’s too much too soon!  So be smart with your experiment.
If you have already experimented with dairy before, this is NOT mandatory.  We encourage it to those who have not been dairy free at some point or another.
We will do the same thing with wheat and sugar later on down the road.  Be sure not to reintroduce wheat or sugar the same time you do dairy because you won’t know which one affected you…if any.  Everyone is different and everyone runs best off different sources of food, so use all your hard work over the past 30 days to nail down IF anything bothers you.  I have had some that it doesn’t, but that percentage of people is very slim, like less than 10%.  Especially in regards to joint pain (achy knees, shoulders, neck.)

Besides introducing back in a commonly inflammatory food come September, we will also be putting up some of your favorite Paleo recipes for others to take and form into their very own CFH Zoleo cookbook.  We have a YouTube site called, CFH Zoleo.  If you have a few minutes to video a quick recipe or have some encouraging words to send the Whole Lifer’s way, visit Youtube.  I will email out the sign in info and password so you can upload your video straight from your phone with literally a few clicks.  Please think about sharing your experiences with others!  This is simply another tool to help your friends around you find success.  Look for a username and password emailed to you for access to upload on our CFH Zoleo page soon!

Rest Week

For Time:

20 Calorie Row

30 Wall Ball (20/14)

20 Toes to Bar

30 Box Jumps (24″)

20 Sumo Deadlift High Pull (95/65)

30 Burpees

20 Shoulder to Overhead (135/95)

STAND ON THIS:

His mercies are new every morning.

WHO’S WORKIN ON THEIR HANDSTAND OUT ON THE STREETS?

WHAT ABOUT GRAINS?

Gluten free is all around us these days.  More and more folks are starting to see the benefits of cutting out some of these “dirty grains.”  What does dirty grains mean?  Take a few minutes to read from Marks’ Daily Apple and Dr. Axe to see why the phytates in grains make them “dirty.”  Challenge yourself to avoid these guys for a couple weeks and then introduce them back in and see how your body reacts.  If you are in on the Whole Life Challenge…don’t reintroduce quite yet.  We will announce when you guys should do that, but for now, keep eating clean!

Read HERE for “ARE OATS HEALTHY?”

Read HERE for “IS IT TIME TO GIVE UP GLUTEN?”

Rest Day

Skill:

Mobility

For Time:

25 Push-ups

25 Knees to Elbow

25 MB Cleans

25 Burpees

Check out THIS Zone Challenge Food Log from Feasting on Fitness which has some “Some lessons I’ve learned” tips that will encourage and help you.  Click and read all you Whole Life participants!  Here are just a couple tips from the article…

• As always, the more vegetables, the more satisfying and satiating the meal.

• Fruits alone, or high starch meals, only whet the appetite and hunger soon returns.

Deadlift 3-3-3+

Skill:

Hip Mobility; External Rotation

5 Rounds of :30 on/:30 off of the following…

Sprint

Kettlebell Swings (bump up on KB weight 1 notch)

Box Jump (bump up on BJ height 1 notch)

Rest 2 minutes btw Rounds

BRENT HUBBARD SOARIN’ ON THE BOX JUMP!

STOCKING UP FOR THE CHALLENGE?

Below is a list from Everyday Paleo of all the items that you will need stocked before August 1.  You got more than 2 weeks folks…plenty of time to get these items in your kitchen.  If you can’t find an item, post to comments and we will all help point you in the right direction.  Looking forward to getting stocked!  You will use these items for the next 5 months…

SPICES:

Get these!  They make the food taste yummy and keep you from getting bored…don’t skip this section.  It will be some $, but they will last for awhile.

Basil, bay leaves, cardamom powder, cayenne pepper, coriander powder, cinnamon, cumin, curry powder, chili powder, dill, fenugreek powder, garlic powder, ground ginger, ground cloves, ground nutmeg, marjoram, oregano, paprika, poultry seasoning, red pepper flakes, saffron threads, thyme, tumeric, and white pepper

FATS:

Coconut flour, canned coconut milk, coconut oil, unsweetened coconut flakes, finely shredded unsweetened coconut flakes (lots of coconut because it is the best fat out there!)

Olive oil

Grass Fed Butter

NUTS (ALSO FAT):

Almond meal, raw almonds, sliced raw almonds

Raw pecans

Macadamia Nuts

Raw walnuts

MISC:

Chicken broth, yellow mustard, Spicy brown mustard, Raw organic honey, balsamic vinegar, Apple cider vinegar, and baking soda