THE PALEO HYBRID DIET               “You’ll never convince me that a 300-pound, obese, insulin resistant, sedentary office worker trying to save his life should be eating the same thing as a regular exerciser or athlete that wants to reach peak physical condition. Yet that’s what you have to believe if you buy into the dogmatic adherence to a one-size-fits-all “system.” Cookie-cutting only works in the cookie-making business.“—Nate Miyaki for



A free, printable, infographic-style download that will help you troubleshoot common problems with the Paleo diet“.—-Robb Wolf,



Workout of the Day
Back Squat: 1X5@80%, 2X5@85%, 1X3@90%
Rest 90 seconds in between sets

5 rounds of:

1:00 ME Wall Balls 20/14#
0:20 ME Step Down Box Jumps 24/20?
0:40 Rest

Post your scores to the Whiteboard.

ME=Max Effort (As many as you can do)

13 Responses

  1. Bevin

    Kelly R and I want to do the garage games Feb 22, it is an outdoor event. We are doing it scaled. We need two guys to join our team. Anyone interested?

  2. Bethany

    Has anyone watched the documentary forks over knives?? I’m sitting in the airport watching it and it is pretty incredible (figured it kinda fits in the vein of this nutrition feed)..
    George, can you please let Lisa know how amazing she is?? My last workout (Monday) she spent SO much time not only giving me tips, but encouraging me and complimenting me on my progress thus far. You both have a true gift and concern for teaching and making me strive to do better and crave more. I wholeheartedly thank you!! I’m taking the travel WODs with me, and will be dropping in to Crossfit on the River in Cincinnati. Looking forward to it. See you all next week!!! 🙂

  3. Ashley R

    Any females size 8.5 or 9 looking for new CrossFit nano sneaks (Reebok)? I custom made them (black and bright pink) but they are a bit small on me. They are brand new in the box. I am selling them for a great price!!! 🙂

  4. katy

    George: The paleo hybrid was a great article!! I’ve really been looking into starting Paleo and have been reading a lot of info. This article is a change of pace from the paleo preaching I’ve been reading.
    Bevin: I am interested. keep me informed as to who else wants to join.
    Ashley: I wear a size 7 1/2-8.. Do you think they would be too big for me?

  5. Bethany

    Has anyone ever watched Forks over Knives? Very interesting documentary in a similar vein of the recent nutrition talks
    George.. Please tell your wife how awesome she is. After my last workout (Monday) she took so much time to speak to me, give me pointers and praise me for my progress thus far. You both are wonderful..this is why I keep coming back. Thank you for your dedication and support. I will be droppin in to Crossfit here in Cincinnati. Can’t wait to let you know how it goes! See you next week
    Ashley…I am an 8.5/9 and am very interested if there are no other takers let me know and I will gladly take them!!!!

  6. Nick K


    I would be interested in joining your team if we had one other male. Let me know what happens. I’ll be back in on Monday

  7. George

    Katy–Thanks. I like Nate Miyaki’s articles. Google his name for more or go to his website.

    Bethany—Thanks for the tip and the kind words!

  8. lisa


    you inspiratiional! you have been working your butt off and you really have gotten a lot better ..your body has changed and mentally and physically your really are stronger ..its all true! I dont know if you realize ..thank you for your kind owrds but you are really doing grea, its really all you !!! YYippee keep up the good work!!! God bless! XOXO

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