SPARTAN PERFORMANCE                                       CROSSFIT SUFFOLK

20 minutes to establish a 1RM Snatch


7 minute AMRAP of:
7 Back Squats 70% of 1 rep max
14 Burpees







Swagger   "Remember, next time you walk into the gym you are not training, lifting,
“wodding” or “getting your motherf***in’ WOD on”…you are building
John Welbourn, Talk To Me Johnnie




BACK BY POPULAR DEMAND!!  We're holding a 30 Day Paleo
Challenge from September 18-October 18th 2012 to promote better health,
better weight management and better workout performance.   You have
sufficient time to prepare for this challenge.  We will provide posts
and links giving further information.  If you have started the Paleo
Challenge or if you wish to start early that is fine.   Eating
guidelines are as follows:

Food Choices:

1. Do not eat dairy. This includes butter, cheese (hard and soft),
yogurt (even Greek) and milk (including cream in your coffee or tea)

2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal,
corn and all of those gluten-free pseudo-grains. We are going to
consider quinoa a seed and therefore okay to eat during the challenge.

3. Do not eat legumes. This includes beans of all kinds (soy, black,
kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)

4. Do not eat or add sugar of any kind, real or artificial. No maple
syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol. Stevia
in coffee and as a rarity is okay.

5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.

6. Do not drink alcohol, in any form. One drink per week is allowed.

7. Do not eat white potatoes. Sweet potatoes and yams are a more
nutrient-dense option, so go for those instead. (On that note, if you
have serious inflammation issues like arthritis, you may want to
consider avoiding all nightshades for 30 days.)

Encouraged Foods:

1. Eat EGGS and Lean Meats. Beef, Chicken, Fish, sea food, buffalo, venison and other game meats.

2. Vegetables. Vary the type of veggies

3. Fruit. Preferably Low Sugar fruits.

4. Nuts. Walnuts, cashews, almonds.

5. Oils. Olive, Canolia, and coconut oil.

Foods in Moderation:

1. Processed Meat. On occasion, we are okay with organic chicken
sausage (these are nitrate, dairy, gluten and casein-free), and high
quality bacon, deli meat, and jerky.

2. Dried Fruit. In general, careful with the fruit. Use dried fruit
and Larabars in serious moderation, and only if it doesn’t send you
running for the nearest candy dish.

3. Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas
and snow peas. While they’re technically a legume, they’re far more
“pod” than “bean”, and we want you to eat your veggies.

4. Coffee and black tea. We’re okay with coffee (black, or with a
little coconut milk) in moderation, and only if it doesn’t interfere
with sleep. Usually, that means none after noon. If you really want to
go hardcore and reset your body’s sensitivity to caffeine, skip the
coffee/tee for the 30 day period as well.

5. Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.

Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.

Fish Oil. Start taking Fish Oil. Take it as directed although many experts say to take far more than suggested.

***The only exception to these rules is you will be allowed to
consume a Post Workout Shake immediately following class (within one

Shakes are not to be consumed at any other time and are not allowed as meal replacements


The Hardest Part of Any Journey is the First Step. A New Diet is No Different.

Making the paleo switch comes with challenges. Depending on how heavy
your diet is with grains and sugar before you switch, you will
experience an adjustment period of varying degrees of intensity. You
will experience a dip in your athletic performance and have times when
feel lethargic, cranky, This period usually lasts about two weeks. Keep
in mind that your body is going through withdrawals and there is a light
at the end of the adjustment tunnel.

It’s Only 30 Days – No Cheating!

People often ask about a cheat meal or a cheat day. During the 30-day
challenge, stay focused and strong. Try not to cheat. Instead of going
for a cookie when you are having cravings, reach for a sweet, in season
apple. If you do fall off the wagon – own up to it in your food log, and
no – one time off the wagon doesn’t kick you out of the challenge. But
try to keep with it for all 30 days. Tell your friends your mean old
coaches are making you do it.

Plan Ahead

Part of the difficulty of starting paleo is the amount of preparation
involved. Make sure you plan ahead so you aren’t stuck in a situation
where you are left with no options. A lot of people like to use Sunday
to prep for the week. Other people make lunch for the next day at the
same time as they are making dinner, so they don’t feel like they are
spending too much time in the kitchen. Find a system that works and
stick to it.

There will be places or situations where you know you have difficulty
staying on diet (i.e. at the office working late, where there is an
endless supply of bagels, donuts and nothing else) – make sure you have
options ready available to you. Talk to your family so they know what
you are doing and you don’t come home to a meal filled with food you
aren’t supposed to be eating.

(The above guidelines are courtesy of CrossFit Gold (CA).)



The Paleo Solution Quick Start Guide by Robb Wolf

The Paleo Solution Shopping List

(The 3 links above are courtesy of Robb Wolf)


We have listed other helpful links to facilitate accepting the 30 Day Paleo Challenge:

Fast Paleo

Everyday Paleo

Paleo Plan

Paleo Recipe Book

The Beginner's Guide To The Paleo Diet


Brand new, never been done by us before, EARLY morning session starting September 24th at 6:30-7:30am.  Let us know if you're interested. 


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