Tuesday 9/1/09

It's a new month and time to start a new training cycle as well as the 30-day Paleo challenge! Starting September 1st we will be taking your before picture, weight, and body composition. The challenge is for the next 30 days to eat "lean meats, vegetables, nuts, seeds, little starch, and no sugar." What we expect to see is improvements in health, performance, and body composition.

For some background on the Paleo Diet you all have some homework. Watch this little video then check out these links:

www.thepaleodiet.com

www.earth360.com

Kristi and I will also be further discussing the Paleo Diet with you, helping you set up implementation strategies, and answering any questions you might have. All we ask is for everyone to do their best and challenge themselves for 30 days. We are confident that if you stick with it you WILL see results.

Here are some more links to help you get started:

www.paleofood.com (shopping list, recipes)

www.goodharvestmarket.com/special_diets/paleo_foods.html

http://mypaleokitchen.blogspot.com/

http://www.cathletics.com/recipes/index.php

Good luck and we will talk to you all tomorrow!

Weekly Warm-up:
DROM then
2 rounds of:
10 Overhead squats
10 Kettlebell swings
10 Push-ups

WOD:
"Diane" (courtesy of crossfit.com)
21-15-9 reps of:
Deadlift (225#/155-185#)
Handstand Push-ups

Scale deadlift weight as needed. Scale HSPU with assisted bands or bridged on plyoboxes.


Results:
Kim 2:58 (15-12-9, 65#, bridged on box)
Caitlin 3:38 (35#, green/blue bands)
Kristine 4:06 (35#, green/blue bands)
Lori 3:48 (65#, green/blue bands)
Justine 4:10 (65#, green/blue bands)
Kats 5:07 (135#, bridged on box)
Tom 7:12 (155#, bridged on box)
Tara 7:43 (155#, pull crunch)
Kehau 10:30 (155#, red/blue bands)
Mary 16:31 (155#, red/blue bands)
Frank 6:14 (185#)
Robert 7:01 as rx'd