Day 8 Paleo Challenge

If you're in the challenge and have not sent in your picture please do so as soon as you can.

A little gut check today. How was everyone's weekend? Did you find it hard to stick to your diet? Did you try to plan out meals throughout the week? Weekends are the toughest. Once you get past them, the week is easier. Remember this is the second week so you're probably still feeling the bad effects of ridding your body of all that crap. 

Good job to those that did the benchmark WOD's last week. Back to normal this week.

Strength/Skill
Power Cleans 3-3-3-1-1-1


WOD
A: For Time
10-8-5 reps of
Plate Thruster
Lateral Plate Hop

B: For Time
20-16-10 reps of
Plate Thruster 45#/25#
Lateral Plate Hop

Welcome back to CrossFit Emilio.

 

Day 5 Paleo Challenge

Remember to send in your before picture to nolalde@crossfit1013.com and get your $10 in if you're participating in the challenge. 

So week number 1 is almost done. How are you feeling? Good? Bad? So so? Lethargic? Hungry? Tired? Cranky? All these are possible. How about less bloated? A sense of being thinner? Sleeping better? Any nagging aches going away? Remember the first 2 weeks are the hardest. Your body is getting used to not having all that processed, bad stuff in it. If you find yourself always hungry, take a look at your meals. Are you eating a good amount of protein? Maybe you think you are and are eyeballing it incorrectly. Maybe purchase a food scale and start measuring your protein to make sure you're getting 3-5oz of meat if you're a girl or 4-7oz of meat if you're a guy. Then make sure you're filling the rest of your plate with good nutrient dense vegetables. Make sure you're adding a descent amount of good fats to your meals as well. The fat and protein will make you feel satisfied. 
If you're not feeling hungry but just simply craving the breads and processed foods, hang in there, it will pass.Either way don't give up, don't cheat. Trust me the magic will happen later in the challenge.

 
WOD
Karen
For Time
150 Wall Balls 20#/14#

My first "Karen". That's me on the far right still a few pounds heavier.

DAY 4 Paleo Challenge

Remember to send in your before picture to nolalde@crossfit1013.com and get your $10 in if you're participating in the challenge.

This was posted on our Facebook page from member Monty. Some good advise while doing the Paelo Challenge:

I was talking to Liliana at the box this afternoon, and I told her what my diet strategy is. She told me I should post something, so here goes. Here are some tips on having a successful 30 day challenge, and things that have helped me in the past.

1.) Prep your food for the week. I spent time yesterday cutting up all my vegetables, and cooking up some general protein. It took me a few hours, but now I can expect my cook times during the week to be less than 10 minutes. You certainly get by during the week without doing extensive prep, but if you build the habit of prepping food at the beginning of the week, then you won't have to scramble for dinner.
2.) Its difficult to do a different recipe every night. The girl who writes the blog, http://www.theclothesmakethegirl.com/, Melissa Joulwan (Just got her book 'Well Fed'. I give it a thumbs up), suggests that most of your meals be what she calls a hot plate. You take protein and veggies you prepped over the weekend, and you saute them with herbs and spices to satisfy your mood. Whether you're in the mood for Indian, Italian, Mexican, or Chinese, there are herb combos you can play around with while using the food you prep over the weekend. That way, your busy lifestyle won't interfere with your diet goals.
3.) Don't beat yourself up. The 30 day challenge is about learning and building the habits to sustain a healthy and active lifestyle. If you have a breakdown, get back up. Think long term, and not just for the 30 day challenge.
4.) SLEEP. I don't know if Norberto and Liliana have mentioned this, but sleep is extremely important if you want to see results on this diet. If you get your sleep, and eat clean, then you will see results more quickly.

And finally - a quote from p90x guru Tony Horton, "Do your best, and forget the rest"

Rest Day!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

Here's a little more of how Paleo combined wth CrossFit can help. This is one of my younger brothers. He stayed back and continues to workout at CrossFit Roselle. The picture on the left is obviuosly his before picture right before he started. The two other pictures is him on Paleo and CrossFit. 



DAY 3 Paleo Challenge

Remember to send in your before picture to nolalde@crossfit1013.com and get your $10 in if you're participating in the challenge. 

This one's a great dinner idea and a great alternative to real Enchiladas. If you don't have a mandolin slicer think about getting one.  They're great and help out huge when making some of these Paleo dishes. I got mine on Amazon for $30 or $40 I think.

Sweet Potato Enchiladas (Liliana has played with the sauce a bit and has made it way better)
http://paleomg.com/sweet-potato-enchiladas

WOD
"Fran"
For Time
21-15-9 reps of
Thrusters 95#/65#
Pull Ups

Liliana and I before CrossFit and Paleo.

My second CrossFit workout 07/08/2008, "Angie" 100 pull ups, 100 Push Ups, 100 Sit Ups, 100 Squats for time. I, of course only had to do 50 of each. That's me on the right behind the black box.the lady to my left, on the right, was in her 60's and she did all 100 reps. Zoom in and you'll see I have a rubber band around my waste to assist me in my pushups. The black box was for my jumping pull ups. Very humbling

Tuesday 01/15/2013

DAY 2 Paleo Challenge.

Remember to send in your before picture to nolalde@crossfit1013.com and get your $10 in if you're participating in the challenge. 

Some of you are already expressing your discomfort with a Paleo diet. One of the most common concerns/complaints I'm hearing is, "I'm so hungry all day.." or "I'm not getting full". Going Paleo doesn't mean calorie restriction. Just because you're eliminating processed foods, grains, legumes and dairy doesn't mean you have to eat less. For most guys you should probably be eating anywhere from 4oz - 7oz of protein per meal. Girls should be anywhere from 3oz-5oz. The rest of your plate should be filled with vegetables. 4 spears of asparagus will not cut it at a meal. Lets not forget about fats too. Throw in half an avocado with your meal as well. The protein and fats should make you satisfied. If not it doesn't hurt to add more protein and vegetables to the meal. Get creative with your meals. Remember the first 2 weeks are going to be rough because your body is getting used to not having all this crap in it.


I've actually made this for breakfast before. Its nice to wake up and have breakfast already made. This is another Crockpot idea: 

Easy Crockpot Breakfast Pie
 http://paleomg.com/easy-crockpot-breakfast-pie/  

WOD

4 Rounds of
500m Row
Rest 2 minutes

Monday 01/14/2013

DAY 1 of the 30 Paleo Challenge.

The Paleo challenge will begin today and end on Friday February 15th. There is a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture this week to nolalde@crossfit1013.com. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. After more consideration we've decided to judge the winners between Liliana and I only. This means we will be the only ones to see the pictures. This challenge is open to all members and Grouponers. There is a sign up sheet in the office at the gym. If you're interested in participating please write your name down, pay $10 sometime this week and submit your picture by the end of the week.

If you do not wish to participate you are still encouraged to do the 30 day challenge of eliminating all non-real food, grains, legumes and dairy. Just try it for 30 days and introduce the foods you absolutely cannot live with out after the 30 days.

Remember the www.whole9life.com is a great website with a lot of resources on the subject. I am also available to answer any questions or discuss any ideas you might have in person or by email.

We will also be doing benchmark workouts all week. We will not have strength components all week to be able to perform these WOD's at maximum capacity. After the 30 days we will do the same WOD's again to see if your performance has improved.

Good luck to everyone and let the challenge begin.

Here's a good crockpot recipe Liliana has made a few times that's really good.
"Enchilada Chicken Stew"
http://paleomg.com/enchilada-chicken-stew/


WOD

"Grace"
For Time
30 Clean and Jerks 135#/95#
*scale weight accordingly




Joey takes 1st at the Susan P. Collins Memorial Wrestling Tournament this weekend

Friday 01/11/2013

Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session tomorrow Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.

The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.

Strength/Skill
Bench Press 5-5-5-3-3-3


WOD
A: 3 Rounds for Time
3 Power Cleans
6 Air Squats
9 Hand Release Push-ups


B: 3 Rounds for Time
3 Power Cleans 155#/105#
6 Air Squats
9 Hand Release Push-ups