Behind the neck Jerk 1-1-1-1-1-1-1


Russell Berger on today's WOD at 150lb bodyweight – video [wmv] [mov] (Courtesy of CrossFit.com)


 The 2011 CrossFit Games Open start tomorrow.  We are a registered affiliate, however, all athletes wishing to compete MUST register with CrossFit Headquarters.  You can get further info and register here.  CrossFit will be posting the first workout on Tuesday 1700 hours Pacific Standard Time, that's 8pm here on the east coast.  We will post the details as we receive them.  If we have all that is necessary for the WorkOut of the Week we will conduct the Open on Saturdays for the next 6 weeks.  The exact times will be announced.  We may add a weekday for the competition as well.  We also may be participating with other CrossFit affiliates.  For more Games info visit the official Games site


The 30 Day Paleo Challenge starts tomorrow.  By now you've had time to educate yourself and prepare.  All you need to do now is COMMITT to the Challenge!  If you have not submitted your name as participating in the Challenge please do so today! 

The following is from Megan's Menu.  It's well stated and easy to follow and includes good tips so we borrowed it. (Thanks Megan!)

30 Day Paleo Challenge

OK people – here's how the 30 paleo challenge is going to work: you are going strict paleo for 30 days – no cheating. It's only 30 days – you can do it. Your body needs this time to adapt to a new way of eating, and changing habits takes about 3 weeks as well.

The rule sheet is below – please post your questions and comments below. Read the rest of this blog for more information and recipe ideas. I will be adding posts on a regular basis so come back often. Remember to check in at least once a week – good luck!

If you need extra motivation/information please read this post about a 30 day paleo challenge by Melissa at Whole Nine. This challenge was last summer – read throught the post and also the comments by participants at the bottom – there is tons of great info here.

What you CAN eat

  • Meat – especially lean cuts. Try to avoid processed meats – these are usually loaded with salt and preservatives
  • Seafood
  • Eggs
  • Vegetables, including root vegetables like beets and turnips (but not potatoes)
  • Fruits
  • Nuts & Seeds (but not peanuts)
  • Good quality oils (cold pressed extra virgin olive oil, coconut oil)
What you can NOT eat
  • Grains (including bread, pasta, rice)
  • Beans & legumes (including peanuts)
  • Potatoes
  • Dairy products
  • Sugar
  • Processed foods of any kind
  • Alcohol
** For the duration of the challenge it is important to FOLLOW THE RULES strictly. Your body needs this time to detox and adjust. You can start incorporating 'cheats' after the challege….but don't worry about that right now.

Tips for starting out

  • Never eat carbohydrates alone. Always add protein or fat to your meal or snack.
    E.g. salad with olive oil, apple with chicken or nuts/nut butter, etc.
  • Eat lots of protein – try to eat some with every meal and snack. It is good for you, and it will make you feel full and satisfied.
  • Eats lots of good fats – they also keep you full and satisfied. Cook with olive oil or coconut oil, eat avocado with your meat or in a salad.
  • Eat lots of vegetables and fruit – eat as much as you want. When you cut out grains you need to replace them with lots of veggies and fruits. Try making vegetable soups, snacking on raw veggies, roasting root vegetables and be creative when making salads.
  • Use coconut milk – as a replacement for milk/cream in your coffee or tea, drizzled over fruit as a dessert, or in meat or vegetable curries.
  • Watch out for prepared sauces and condiments – most are full of sugar and preservatives.


The Characteristics Of Hunter-Gatherer Fitness 
"Dr. Loren Cordain and a few MD colleagues have recently published a paper (PDF) called “Organic Fitness: Physical Activity Consistent with Our Hunter-Gatherer Heritage.”–Mark Sisson of Mark's Daily Apple

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