Tuesday 1/28/14

Skill Work
Beginner: Spend 15 Minutes on Kipping or Butterfly Pull-Up Practice

Advanced: Spend 15 Minutes on Bar or Ring Muscle-Up Practice. Focus is on efficiency and linking multiple reps.

WOD
Each Minute on the Minute for 12 Minutes complete:
5 Burpees
With remainder of time on clock perform max effort shuttle sprints

Basics
Each minute on the minute for 8 minutes complete:
5 Burpees
With remainder of time on clock perform max effort shuttle sprints

2013 Paleo Challenge Winners!

Sorry it took so long everybody, we’ve had a lot of things hit all at the same time since the challenge ended in lat Nov.  Christmas and New Year’s parties, birthdays, coaches leaving us, new programs and class hours, etc…  But, it’s been decided and our winners for the 2013 Paleo Challenge are Ron Mulberry and Meredith Bickell.  There were over 25 participants in the challenge this year (double last year’s amount), we had an active online community of people discuss and posting recipes, challenges, and questions.  What a success!  When the dust settled, only a handful of athletes felt competitive enough to turn in their data and compete to be the 2013 Paleo Challenge winner!  When reviewing the data, I looked at the following:

1. Number of points accumulated for the 30 day challenge

2. Pre and post challenge data (measurements and WOD results)

3. Participation in the online community, meal swaps, and group meetings

and it was decided that Ron and Meredith had outstanding results after the 30 days.  They did not do it without a fight, however.  Eric Bickell, Avery Yack, Jen Yack, Michelle Mulberry, and Ashley Martindale all put forth worthy competition!  I want to give a special shout out to our newbies Avery & Jen, as well as Ashley for representing for their first year in the challenge!  Well done you three!!!  I asked the winners, Ron and Meredith to share with us some reflections from the challenge.  So, until next year, enjoy:

Ron Mulberry

This is the second year that I have done the Paleo challenge at CFF and I have to say it was much easier and more enjoyable the second time around. I went into it initially with a goal of just leaning up some. As we progressed through the 30 days I really noticed that I felt so much better while eating clean and I also think I have more energy and perform better during the WOD’s. I have continued to eat a paleo diet probably 90 + % of the time since the challenge has ended. My goal now is actually just feeling and performing better and I am finding that losing body fat is a secondary benefit and no longer the driving force. It really becomes a lifestyle choice verses a “diet” and is actually quite easy to follow as long as you do a few simple things.

1. Plan ahead. Michelle and I generally take the better part of a day each week and prepare good healthy food for the week. If it is not ready and easily accessible we would likely make poor choices when coming home late from a WOD or whatever else is going on in our lives.

2. Try new recipes often. There are tons of great paleo recipes out there and I think that is key to not getting bored with it.

3. It is much easier when you have a supportive spouse and friends with like goals. Eating paleo can be quite difficult when everyone else in the household is eating differently.

4. Don’t beat yourself up and feel guilty when you have a non paleo treat. You need them from time to time.

1. Start slowly, picking a few things to change at a time and gradually build up to a manageable percentage of Paleo verses the things you don’t want to give up. I stuck with the modern version (a little bit of ghee, honey and maple syrup each week).
2. Treat yourself and don’t get frustrated on the days that don’t necessarily go well.
3. Use the internet to find recipes and replace your favorite recipes with Paleo approved ingredients.
4. Make time to prep food for the week and don’t be afraid to experiment. Not every recipe will be good either, but it can be fun trying new ones, Paleo donuts are excellent!

What I also found out, there are certain foods I should avoid because of the Hashimotos and in doing so, I have positively impacted my Thyroid blood test results and should soon be able to reduce my medicine dosage. That in itself, is my motivation to continue living a Paleo lifestyle and believe me not every day is a 100%.

Written by:
Just Paleo

Tuesday 1/28/14

Skill Work
Beginner: Spend 15 Minutes on Kipping or Butterfly Pull-Up Practice

Advanced: Spend 15 Minutes on Bar or Ring Muscle-Up Practice. Focus is on efficiency and linking multiple reps.

WOD
Each Minute on the Minute for 12 Minutes complete:
5 Burpees
With remainder of time on clock perform max effort shuttle sprints

Basics
Each minute on the minute for 8 minutes complete:
5 Burpees
With remainder of time on clock perform max effort shuttle sprints

2013 Paleo Challenge Winners!

Sorry it took so long everybody, we’ve had a lot of things hit all at the same time since the challenge ended in lat Nov.  Christmas and New Year’s parties, birthdays, coaches leaving us, new programs and class hours, etc…  But, it’s been decided and our winners for the 2013 Paleo Challenge are Ron Mulberry and Meredith Bickell.  There were over 25 participants in the challenge this year (double last year’s amount), we had an active online community of people discuss and posting recipes, challenges, and questions.  What a success!  When the dust settled, only a handful of athletes felt competitive enough to turn in their data and compete to be the 2013 Paleo Challenge winner!  When reviewing the data, I looked at the following:

1. Number of points accumulated for the 30 day challenge

2. Pre and post challenge data (measurements and WOD results)

3. Participation in the online community, meal swaps, and group meetings

and it was decided that Ron and Meredith had outstanding results after the 30 days.  They did not do it without a fight, however.  Eric Bickell, Avery Yack, Jen Yack, Michelle Mulberry, and Ashley Martindale all put forth worthy competition!  I want to give a special shout out to our newbies Avery & Jen, as well as Ashley for representing for their first year in the challenge!  Well done you three!!!  I asked the winners, Ron and Meredith to share with us some reflections from the challenge.  So, until next year, enjoy:

Ron Mulberry

This is the second year that I have done the Paleo challenge at CFF and I have to say it was much easier and more enjoyable the second time around. I went into it initially with a goal of just leaning up some. As we progressed through the 30 days I really noticed that I felt so much better while eating clean and I also think I have more energy and perform better during the WOD’s. I have continued to eat a paleo diet probably 90 + % of the time since the challenge has ended. My goal now is actually just feeling and performing better and I am finding that losing body fat is a secondary benefit and no longer the driving force. It really becomes a lifestyle choice verses a “diet” and is actually quite easy to follow as long as you do a few simple things.

1. Plan ahead. Michelle and I generally take the better part of a day each week and prepare good healthy food for the week. If it is not ready and easily accessible we would likely make poor choices when coming home late from a WOD or whatever else is going on in our lives.

2. Try new recipes often. There are tons of great paleo recipes out there and I think that is key to not getting bored with it.

3. It is much easier when you have a supportive spouse and friends with like goals. Eating paleo can be quite difficult when everyone else in the household is eating differently.

4. Don’t beat yourself up and feel guilty when you have a non paleo treat. You need them from time to time.

1. Start slowly, picking a few things to change at a time and gradually build up to a manageable percentage of Paleo verses the things you don’t want to give up. I stuck with the modern version (a little bit of ghee, honey and maple syrup each week).
2. Treat yourself and don’t get frustrated on the days that don’t necessarily go well.
3. Use the internet to find recipes and replace your favorite recipes with Paleo approved ingredients.
4. Make time to prep food for the week and don’t be afraid to experiment. Not every recipe will be good either, but it can be fun trying new ones, Paleo donuts are excellent!

What I also found out, there are certain foods I should avoid because of the Hashimotos and in doing so, I have positively impacted my Thyroid blood test results and should soon be able to reduce my medicine dosage. That in itself, is my motivation to continue living a Paleo lifestyle and believe me not every day is a 100%.

Written by:
Just Paleo