Workout of the Day
Six sets of:
Power Clean x 1.1.1(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes
and then,
For time:
1000 Meter Row
50 Kettlebell Swings
This is an excerpt from the documentary “fathead.” I have a copy if you’d like to view the whole thing. Remember, it isn’t how much you eat, it’s what you eat and the affect it has on your blood sugar, and finally, your insulin levels. More Here.
Workout of the Day
Overhead Squat
5,5,5,5
and then,
Overhead Squat x Max Reps
(males = 95#, females = 65#);
and then,
Three rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400 Meter Run
2 weeks to go for the Make Good Challenge!
We are three quarters into our Make Good Challenge, and we’ve seen our usual great consistency in attendance and intensity. How’s your nutrition? If you’ve suffered from a lack of focus (or just been sick!), now’s the time to lock it in for the home stretch. Eliminate dairy, cut the cereal, find a good alternative for lunch to a sandwich.
Here are some resources:
PaleoPlan.com – Free recipes online.
PracticalPaleolithic.com
theFoodee.com – Matt from CF SouthWest in Tempe has a new recipe every day. Awesome stuff!
Marksdailyapple.com – recipes, philosophy, success stories about ‘primal’ eating. umm, it’s paleo.
If you are struggling, touch base with us and we will work with you to identify some meals to try, create them en mass, and trust in the power of healthy leftovers!
It’s not too late to make a charge, or create a healthy lifestyle for yourself that can last a lifetime! Enjoy!
Erin gets all the way up!
CrossFit Omaha has put together a great Nutrition resource and it is free! Each day has a “NutritionWOD” and in fact has 4 meals! Follow along and try a couple recipes this week.
I especially liked this excerpt:
Remember, we are not in the business of making Paleo a religion. You are human and are entitled to however you want to eat. All I am saying is to educate yourself and make great choices more often than not. Eat meat and vegetables. Lots of leafy green vegetables. Eat solid sources of fat, mostly coming from grass-fed animals (yummy saturated fat). Go organic, it is definitely worth it. Cook in extra virgin coconut oil, it is tasty and unbelievable healthy for you. Have some organic fruit for dessert if you want to. Eliminate grains, dairy, and legumes unless of course you really want that cupcake, a cold glass of milk, or are out on the night and would like some edamame. See what I am saying? Be smart but not crazy cultish.
Great advice from Ricky at CFO. This website is literally packed with resources, so take advantage! There is a 4 week phased approach that starts with cutting sugar. This is a measured and smart approach.
Workout of the Day
Take 10-12 minutes to work up to a heavy Snatch Balance + 2 Overhead Squats;
and then,
Rounds of 15, 12 and 9 reps for time of:
115/75 lb. Hang Squat Snatch
Muscle-Ups
- OR -
Rounds of 15, 12 and 9 reps for time of:
Hang Power Snatch
Pull-Ups
Burpees
Are you looking for practical ways to incorporate Paleo Principles into your day to day eating habits? Tribal CrossFit is hosting Balanced Bites for a Practical Paleo Workshop on Sunday, November 14th from 8am to 11am. The price is $50 and it is a great opportunity to learn some of the fundamental where the rubber meets the road reality for living the Paleo Lifestyle.
Workout of the Day
Challenge: 2 minutes of max double unders
Then,
“Unbroken”
12 minute AMRAP
unbroken HSPU’s
unbroken ring dips
unbroken pushups (Games standards)
Score each movement individually.
Remember, no classes this afternoon, we are holding the Charles Staley Olympic Lifting Seminar from 5pm onward.
Here’s a good breakfast recipe from a blog I found, Greg Carver, which has a heavy Paleo influence.
Pear & Kale Omelet
Whole eggs are a staple of the paleo diet. I love them, and rarely get bored of fixing or eating them. I’ll eat them boiled, fried, baked, scrambled, poached and even raw. A great source of inexpensive protein, they also contain all the carbs, fat and micronutrients necessary to nourish developing chicks – meaning they’re nature’s perfect food.
If you’re struggling to find new ways to prepare eggs in the morning, try this simple kale and pear omelette.
Pear & Kale Omelette
Heat a skillet to medium and add the coconut oil to melt. Beat the eggs in a bowl with an ounce or two of coconut milk to make them fluffy. Finely chop the kale, dice the pear into small pieces and peel the ginger.
Add the kale and then the pear to the skillet, and cook for about 2 minutes. The kale should wilt a bit, but retain its colour. Grate the ginger into the pan and season with some freshly ground black pepper.
Whip the eggs one more time and add them to the skillet, pouring them over the kale, pear and ginger mixture. Immediately lower the heat, and use a spatula if necessary to lift the sides of the egg mixture to avoid sticking. Cover the skillet and allow the mixture to gently set over low heat.
This omelette does not require flipping, but can be folded prior to serving. I had mine with local black kale and Ontario sugar pears.
Workout of the Day
5 sets of
Deadlift x 2-3 reps
rest 3 minutes
then,
“Cindy”
20 minutes As Many Rounds as Possible
5 pullups
10 pushups
15 squats
