"Double, double toil and trouble; fire burn and cauldron bubble."
-Shakespeare "Macbeth"
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| IMPORTANT INFO: As the end of the year quickly approaches us, there are a few improvements that have been made to our class schedule regarding new or interested athletes. Any new/interested athlete, will have 2 classes during the week that they can attend and get a taste of what CrossFit is all about, as long as they RSVP for the class: Mondays at 7:00 to 7:45pm or Saturdays at 11:00 to 11:45am. Each new/interested member will be allowed to attend 2 free Intro Classes as long as they fall in the same week. We are also starting a CrossFit Elements class, which is highly recommended for any new CrossFitter or anyone who wants/needs to improve their fundamentals! Even if you have been CrossFitting since we opened, the Elements Class can help you build a better foundation. For current members, these classes will just be apart of the normal membership prices and take the place of a "WOD" class; you are still allowed to attend normal classes, so long it doesn't go over your membership option. For new members, these classes will cost $115 (a month). Elements classes occur on Tuesdays, Wednesdays, and Fridays at 7:00 to 7:45pm--by RSVP only. |
Today's WOD:
Happy Halloween!
"Open WOD #2"
AMRAP in 15 minutes, of:
9 Deadlifts (155/100 lbs.)
12 Hand Release Push-ups
15 Box Jumps (24/20")
See April 1, 2011.
Day 29 of the 50-day Paleo Challenge: Stay away from the candy!
You are not in the clear yet, do not get tempted by the ghostly candy goblins on Halloween night! Stick to what you've been doing and if you get a sweet tooth, go for some dark chocolate and almond butter or make some Paleo Ice Cream! You guys have been doing great and I don't want you throwing all your hardwork away... save that for Thanksgiving! Trust me, it's much better that way!
Saturday's WOD Board:
Making today fasting.
ReplyDeleteWater and Coffee
Feeling flu like symptoms and don't feel like eating at all. Hope to be back in a few days.
Good decision, that is the fastest way I got over the flu, without meds. Starve a fever, feed a cold - there is some truth in that phrase in terms of autoimmunity. A person that is gluten-intolerant and has 'leaky gut' syndrome benefits from this process of fasting during a fever even more because the immune system would go nuts on anything "foreign" coming out of the leak in the gut rather than killing off the real virus. This in turn creates even more inflammation and the snowball effect takes over! I will stop rambling now...
ReplyDeleteWhat do you guys think about the offering of the elements and intro classes???
COACH JOSH'S DAY 29 PALEO CHALLENGE:
Breakfast: London Broil, green lettuce, the rest of my watermelon:(, almond butter cookie, fish oilx4
Lunch: Ground Turkey Chard with some paleo Beef Stew, almond butter cookie, fish oilx4
PWO1: steak pieces, okinawan sweet potato
PWO2: (same as above)
Dinner: Chicken breast cooked in coconut oil, rest of paleo Beef Stew, almond butter cookie, some coconut milk tapioca, fish oilx5
Hope everyone has a safe and Happy Halloween!
Get better Mark!
Mark - hope you feel better soon! If you can, try Coach Elyse's chicken soup recipe she posted on the blog a week or two ago :)
ReplyDeleteSunday
Breakfast: none (worked/cooked during bfast)
Snack: bunch of red grapes
Lunch: 4 nitrate-free canadian bacon egg cups (NF canadian bacon, sauteed mushrooms, onions and sweet peppers, one cracked egg in each muffin cup) with avocado
Snack: paleo pack
Dinner: homemade Grylt-like salad (grilled romaine hearts, sauteed zucchini, onions and peppers, double steak, topped with guacamole
Dessert: dehydrated apples and pineapple chips
Fish oil x4 after every main meal
Monday
Breakfast: 4 NF canadian bacon egg cups, guacamole
Snack: paleo pack and large iced coffee x2
Lunch: pot roast with carrots and broccoli
Snack: large iced coffee (it was a long day) and bunch of grapes
Post-wod: coco water & shredded Costco chicken
Dinner: coconut-ginger chicken (coconut milk, ginger, garlic, some spices I can't remember) and asparagus
Late-nite snack: dehydrated apples
Fish oil x4 after all main meals
Forgot to reply to Coach Josh's question!
ReplyDeleteI think it's awesome that there will be set Elements classes, as well as intro classes that will ensure everyone has proper time to learn and get comfortable with sometimes awkward movements.
Just to be clear: if we have an unlimited membership, then we could technically do the room wod in the late afternoon, then hang out and stay for the elements class, since we can't go "over" our membership? But if we had a 3x/week membership, then we could sub one or two room wods for the elements class?