CrossFit South Rockland

Monday, May 31, 2010

Day 22

Day 22... The Paleo challenge is on it's down swing... However, I hope all of you that are still taking part of the challenge are reaping the rewards... Your almost at the end... Good luck!

Memorial Day 2010

Memorial Day is a United States federal holiday observed on the last Monday of May (May 31 in 2010). Formerly known as Decoration Day, it commemorates U.S. men and women who died while in the military service. First enacted to honor Union soldiers of the American Civil War (it is celebrated near the day of reunification after the Civil War), it was expanded after World War I.

Many people observe this holiday by visiting cemeteries and memorials. A national moment of remembrance takes place at 3 p.m. local time. Another tradition is to fly the flag of the United States at half-staff from dawn until noon local time. Volunteers often place American flags on each grave site at National Cemeteries.

Sunday, May 30, 2010

River @ 2 years old...

Day 21/ The Not So "Sweet" Stats on Bottled Drinks

Day 21... This weekend is going to be a test... I know it is a holiday weekend, but need I remind you that you commited to this challenge for 30 days...  there are 9 days left... don't blow it!

Fact: Americans consume an average of 66 pounds of ADDED sugar each year. This much extra sweet stuff helps explain our current obesity, metabolic syndrome, diabetes epidemic. The "white stuff" is found, most abundantly, in refined, processed, packaged foods and beverages (this includes sodas, juices, teas, coffee, etc.)

Saturday, May 29, 2010

Day 20/ For Corn Syrup, the Sweet Talk Gets Harder

Day 20... There is 10 days letf of the challenge... I know several of you have fell off, still are trying to understand how to, struggled with the change, and didn't even bother... I hope all of you are learning a great deal about yourself & PALEO...
April 30, 2010
For Corn Syrup, the Sweet Talk Gets Harder

FOR much of 2009, Michael Locascio, an executive at ConAgra Foods, watched with concern as the bad news about high-fructose corn syrup kept coming.

In January, there were studies showing that samples of the sweetener contained the toxic metal mercury. Then came a popular Facebook page that was critical of the syrup. By year-end, there were about a dozen spoofs on YouTube mocking efforts by makers of high-fructose corn syrup to show that science is on their side.

Friday, May 28, 2010

Northeast Regional Qualifiers Photos

Here are some photos in action:

Day 19/Monday May 31st Memorial Day Throw Down

Day 19...  Are you Paleo??????????????????????????????????????????????????

I am planning on having a client throw down!

Anyone who is a client of mine

Team workouts FREE... & strictly for FUN!!!

Monday May 31st @ 7am/ 8:30am/9:30am

At the GYM outside

Whats the  workout?
You will be prepared for just about anything... kettlebell work, dumbbell work, prowler, sandbags, vehicle push or pull, running, barbell work, partner carry, etc...

"Of course we all have our limits, but how can you possibly find your boundaries unless you explore as far and as wide as you possibly can? I would rather fail in an attempt at something new and uncharted than safely succeed in a repeat of something I have done." ~ A.E. Hotchner

Thursday, May 27, 2010

Day 18/ Joint Mobility Drills | Mark's Daily Apple

Day 18... Well there are 12 days left, a holiday coming up, and a test of your will... I need for you to stay on the PALEO wagon...

You need to read this: (Thanks Brian!)
Joint Mobility Drills | Mark's Daily Apple

Posted using ShareThis

Wednesday, May 26, 2010

Day 17/ Doubt Is Cast on Many Reports of Food Allergies

Day 17... Well I hope that you are feeling as well as reeping the rewards of eating Paleo... Please share changes you have experiences (good & bad)...

May 11, 2010

Doubt Is Cast on Many Reports of Food Allergies

Many who think they have food allergies actually do not.

A new report, commissioned by the federal government, finds the field is rife with poorly done studies, misdiagnoses and tests that can give misleading results.

Tuesday, May 25, 2010

Day 16/This week's WODs

Day 16... I'd like to know how you guys are doing so far... I know some of you fell off do to temptation, but are back on the wagon... How are you guys feeling????

Monday, May 24, 2010

Workouts From the Regional Qulifiers

Event #1:
21-15-9 Overhead Squats at 135/95, and Chest-to-Bar Pullups

Event #2:
3 Rep Max Clean and Jerk with in 40seconds. Ten minute cap.

Event #3:
12 minute AMRAP, composed of:

7 Deadlifts (275/185lbs)
7 Handstand Push-ups
14 Box Jumps (24/20")

Event #4:
A monster chipper: 10 power cleans (185/115), unload outside weight and carry one plate 30 meters and load it onto a sled (45/25), ski-erg for 20 calories, sprint back 30 meters, 30 power snatches (95/65), carry the other weight (45/25) 30 meters and load it onto the sled, 40 burpees, push loaded sled (90/50) 30 meters on high bars, 50 kettlebell swings (55/35), push loaded sled back 30 meters, 60 double-unders, and then one final sprint back 30 meters to the finish line. If that doesn't sound exhausting to you, you are probably not human.

What's a ski-erg??

Results from the North East Qualifiers

I'm happy to say that I performed quite well do to the circumstances… I am now ranked 12th in the Northeast Region…

Therefore, I was not invited to compete in LA this year... Time to step it up and train for next year....

It was a great experience…

Thank you all for supporting me…


Day 15/ Fouts Row Clinic at Crossfit So. Cal by Tim Chan

Day 15... You are half way through the Paleo Challenge... it's all down hill from here...

Sunday, May 23, 2010

Day 14 Paleo Challenge/ Day 2 Qualifiers/The Fattest Cities

Day 14... 2 weeks into the challenge...

Day 2 of the regionals qualifers....  lets go!

Latest findings show everything might just be bigger in Texas, including its residents.

Men's Health
Check this out:>1=31036

Saturday, May 22, 2010

Day 1 results

After workout #1- 11th place

After workout #2- 19th place

It's all good because experience only makes us sronger and wiser...

Day 2 is on the horizon........

Day 13 of the Paleo Challenge/ Day 1 NE Regionals

Day 13... Second week-end... I hope you have the grasp of things now... and I know how difficult week-ends can be... but stick it out... 17 more days left...

Day 1 of the North East Regionals... I woke up today nervous and excited... I read this quote and it put me in a good place... a place I need to be in for such an event...

Here we go!!!!

"A racehorse that consistently runs just a second faster than another horse is worth millions of dollars more. Be willing to give that extra effort that separates the winner from the one in second place." ~ H. Jackson Brown Jr.

Friday, May 21, 2010

Northeast Regional Final Outline and Heat Assignments

Northeast Regional Schedule:

Here's the schedule and logistics info for the weekend

Saturday, May 22nd:
7am - Mandatory Judges/Volunteer Meeting
8am - Late Registration
8:00am- Masters WOD 3 Begins
1pm Affiliate WOD 2 Begins
4pm - Individual WOD 2 Begins
7pm - Sunday WOD Announcements

Saturday Heat Assignments

There are some exciting prize giveaways this coming weekend!
Hybrid Athletics- is giving away an axle and keg to the winners of the individual events and the affiliate competition, as well as $50 towards upcoming seminars for all affiliate members!
Again Faster- will be donating $250 gift certificates to all first place finishers!
Paleo Kits- 5 kits and crunch to all winners!
Again Faster and Idea Paint- will give away one Idea Paint PRO kit to the top individuals
Ben Kelly- will be giving compression socks to the top three individual competitors!

Day12/ Chris Solinsky BEASTMODE: Sets American Record in his very first 10k race!!!

Day 12... I hope all of you are hanging in there with the Paleo... I'm sure you are aware of how you used to deal with food in the past...

Please post comment & stories...

Thursday, May 20, 2010

CFSCC presents: EAT THIS!

CFSCC presents: EAT THIS!

Communicate about your diet! This is a Blog hosted by CrossFit Santa Cruz Central and moderated by Kelly Greco. It is for all athletes and anyone who wishes to post comments about their eating. It is intended to create accountability and support for those trying to stick to diets such as the ZONE, Paleo, other insulin controlling diets. It is a forum to post what you ate, didn't eat, want to eat, shouldn't have eaten, and to share recipes, ideas, and thoughts on eating. WELCOME!

Day 11/ Why You Should Love Failure

Day 11... 19 days left....

Why You Should Love Failure

By Donna Fenn
May 17, 2010

I spent part of last week at a conference called MultiMania in Kortrijk, Belgium, speaking about young U.S. entrepreneurs and learning about their European counterparts. One of the most striking things I discovered is that while young people in Europe do have the desire to start their own companies, many are faced with a major stumbling block that is largely cultural: fear. Not fear of taking the leap into the world of entrepreneurship, but fear of failing at it. The topic also came up at SXSW last March at a panel discussion on “How to Teach Entrepreneurialism Globally.”

On all fronts, the consensus seems to be that it’s awfully tough to encourage entrepreneurship in environments where failing is viewed as catastrophic and humiliating, as it is in many parts of the developing world as well as in Europe. Not that we are universally in love with failure here in the U.S., but somewhere along the way, many of our entrepreneurs seemed to start wearing their failures as badges of honor – evidence of risk-taking, resilience in the face of adversity, and the ability to dust yourself off and start over again.

Wednesday, May 19, 2010

Day 10/Unwritten rules

Day 10... Don't punk out! You made it this far in the challenge... Go Paleo!

"Take the first step, and your mind will mobilize all its forces to your aid. But the first essential is that you begin. Once the battle is started, all that is within and without you will come to your assistance." ~ Robert Collier

Last week there was a big bruha in Major League Baseball because Yankee all-star Alex Rodriguez walked across the pitcher’s mound going back to 1st base from 3rd after a foul ball. Apparently this is a big time infraction of etiquette and the opposing pitcher was almost comical in his anger.

As James Dean discovered on his very first day of school at Dawson High School in Rebel Without a Cause (anyone?), there are unwritten rules everywhere. Even in the CrossFit box.

Tuesday, May 18, 2010

Check this out

Day 9/ Workouts for the week

Day 9... need I say more???

Workout #1:
part 1:
4 rounds for time:
30 squat thrusts
30 v-ups

part 2:
4 rounds of:
100 jumprope/ 20 double unders
20 pull-ups

Workout #2:
7 rounds of:
10 OHS
10 burpees
20 push-ups

Workout #3:
7 rounds of:
Max distance run/row for 1 minute
Then AMRAP the following for 1 munite:
  • Burpees
  • Double unders
Rest for 2 minutes

Monday, May 17, 2010

North East Regional Events Announced

North East Regional Events Announced

Competition heads North this weekendThe 2010 Northeast Qualifier will take place this coming weekend, May 21-23rd at Albany CrossFit. The top three males and females from the competition will join peers from other regions across the globe at the CrossFit Games finals in July. Organizer Jason Ackerman of Albany CrossFit has released the challenges the athletes will be up against.

"This is what you've been waiting for. The times listed are tentative and subject to change with the flow of the day.

Saturday - May 22nd:
Individual Event 1 (9:30am - 12:30pm)
Overhead Squats (135/95)
Chest to Bar Pullups

No racks will be provided for the Overhead Squats. There is a 10 Minute Time Limit.

Individual Event 2: (4 - 6:30pm)
Establish 3 Rep Max Clean and Jerk

You will have 10 minutes to establish your three rep max. All three lifts must occur within 40 seconds. If you miss a lift, you can make another attempt, as long as three successful lifts occur within 40 seconds. You will load your own bar. As long as the bar passes through the rack position, and you lock the weight out overhead with your feet below you, the lift will count. You may drop the bar from overhead. All 3 lifts must be entirely done before the 40 seconds has expired. Athletes will be responsible for loading their own bars. All athletes will be able to make 310 pounds in 5 pound increments. If you feel you will go heavier than 310, please let us know.

Sunday's third Individual event will be announced Saturday night, the fourth event will be announced at the completion of event 3.

Day 8/How to be a Modern Hunter Gatherer

Day 8... You can do it!!!

How to be a Modern Hunter Gatherer

John, May 12, 2010

How to Become a 21st-Century Hunter-Gatherer – JAMES H. O’KEEFE, JR, MD, AND LOREN CORDAIN, PHD

“Our genetic make-up, shaped through millions of years of evolution, determines our nutritional and activity needs. Although the human genome has remained primarily unchanged since the agricultural revolution 10,000 years ago, our diet and lifestyle have become progressively more divergent from those of our ancient ancestors. Accumulating evidence suggests that this mismatch between our modern diet and lifestyle and our Paleolithic genome is playing a substantial role in the ongoing epidemics of obesity, hypertension, diabetes, and atherosclerotic cardiovascular disease. Until 500 generations ago, all humans consumed only wild and unprocessed food foraged and hunted from their environment. These circumstances provided a diet high in lean protein, polyunsaturated fats (especially omega-3[ω-3] fatty acids), monounsaturated fats, fiber, vitamins, minerals, antioxidants, and other beneficial phytochemicals. Historical and anthropological studies show hunter gatherers generally to be healthy, fit, and largely free of the degenerative cardiovascular diseases common in modern societies. This review outlines the essence of our hunter gatherer genetic legacy and suggests practical steps to realign our modern milieu with our ancient genome in aneffort to improve cardiovascular health.”

Sunday, May 16, 2010

Day 7/New term you need to know: “by-product feedstuffs”

Day 7... Are you sticking to your guns???
I hope that all of you that are doing the Paleo challenge are sticking to the rules.... Hang in there...

New term you need to know: “by-product feedstuffs”

Fresh pasture and dried grasses are the natural diet of all ruminant animals. In factory farms, animals are switched to an unnatural diet based on corn and soy. But corn and soy are not the only ingredients in their “balanced rations.” Many large-scale dairy farmers and feedlot operators save money by feeding the cows “by-product feedstuffs” as well. In general, this means waste products from the manufacture of human food. In particular, it can mean sterilized city garbage, candy, bubble gum, floor sweepings from plants that manufacture animal food, bakery, potato wastes or a scientific blend of pasta and candy.

Here are some of the “by-product feedstuffs" commonly used in dairy cattle diets.

Saturday, May 15, 2010

Day 6/Grass-Fed Basics

Day 6... I hope that you are starting to get the hang of eating Paleo... Some of you are having difficulties with social events... This is simply a chance to educate people on what your are doing and the results you are getting... Spread the word and remember 24 more days!!!

Grass-Fed Basics

by Jo Robinson

Back to Pasture. Since the late 1990s, a growing number of ranchers have stopped sending their animals to the feedlots to be fattened on grain, soy and other supplements. Instead, they are keeping their animals home on the range where they forage on pasture, their native diet. These new-age ranchers do not treat their livestock with hormones or feed them growth-promoting additives. As a result, the animals grow at a natural pace. For these reasons and more, grass-fed animals live low-stress lives and are so healthy there is no reason to treat them with antibiotics or other drugs.

More Nutritious. A major benefit of raising animals on pasture is that their products are healthier for you. For example, compared with feedlot meat, meat from grass-fed beef, bison, lamb and goats has less total fat, saturated fat, cholesterol, and calories. It also has more vitamin E, beta-carotene, vitamin C, and a number of health-promoting fats, including omega-3 fatty acids and “conjugated linoleic acid,” or CLA. Read more about the nutritional benefits of raising animals on pasture.

Friday, May 14, 2010

Northeast Regional Information

Northeast Regional

Northeast Regional Information

All the info you'll need to enjoy the NE Regional.Jason Ackerman has some news and information on what you will need to know before heading to New York State's Capital.

This event is about the athletes! We are going to send the fittest from the Northeast to represent us in California. We want to offer all of our athletes and spectators as much as possible. We are logging long days to make this event something amazing to be a part of.

Mind over matter

"A man/woman should conceive of a legitimate purpose in his heart, and set out to accomplish it. He should make this purpose the centralizing point of his thoughts. It may take the form of a spiritual ideal, or it may be a worldly object, according to his nature at the time being; but whichever it is, he should steadily focus his thought forces upon the object which he has set before him. He should make this purpose his supreme duty, and should devote himself to its attainment, not allowing his thoughts to wander away into ephemeral fancies, longings, and imaginings. This is the royal road to self-control and true concentration of thought. Even if he fails again and again to accomplish his purpose (as he necessarily must until weakness is overcome), the strength of character gained will be the measure of his true success, and this will form a new starting point for future power and triumph." ~ James Allen

Day 5/ Obesity: Overeating Is Planned and Designed Into Our Foods

Day 5: the week-end is coming up... this may pose a challenge to some of you... Good luck... Remember the Paleo challenge has 25 more days... You made it this far...


Obesity: Overeating Is Planned and Designed Into Our Foods

Call me late to the game, this book came out last year, but I just read Dr. David Kessler's The End of Overeating, Taking Control of the Insatiable American Appetite. Wow! If you haven't read it, you should. It's never too late to tell someone about a good book.

I can no longer look at food as anything but salt loaded on fat loaded on sugar. It is a refrain throughout this in-depth work that pulls the curtain open to reveal, among other things, how manipulated we are into over-eating by food manufacturers.

The book is segmented into three basic categories
1) Why we are addicted, emotional eaters - In part, because more and more people are looking toward food as an indulgence. A reward for, and a break-away from, their over-packed, stressful lives.

Because salt, sugar and fat create the perfect storm for craving and addiction: The perfect blend that keeps us returning to a food, hooked beyond intelligent reasoning. What Kessler, the former commissioner of the Food and Drug Administration, calls "conditioned hypereating."

Kessler's research suggests that how we think about food and what we eat today has actually changed the neural pathways in our brain, setting up a push-pull struggle (I want this food/I shouldn't have it) so that we are almost powerless against temptation. Further, this leads us to follow an eating script that has been written into the circuits of our brains.

Thursday, May 13, 2010

Day 4/ Living Prehistorically In A Modern Age

Well your in the 4th day of the Paleo challenge...

FIY: there will be a few days that you may be feeling like shit... this is common... you are in the transitional phase...

In addition, if you are not following the Zone philosophy of balancing proteins/carbs/fats then you may feel hungry... You need to get on that... Remember to use the spreadsheet that I sent you  Download Zone Block Calculator(1) follow this link and save it.... If you are confused please ask me questions....

I want all of you to succeed...

Hey Check this out:


Wednesday, May 12, 2010

Day 3: Metabolism and ketosis

Since posting the piece on ketone bodies and their causing breathalyzer problems I’ve had enough comments and emails to make me realize that there are probably many people unsure of what ketones really are, where they come from and why. Let’s take a look at the goals and priorities of our metabolic system to see what happens. I’m going to try to keep the biochemistry to a minimum, so fear not.

The primary goal of our metabolic system is to provide fuels in the amounts needed at the times needed to keep us alive and functioning. As long as we’ve got plenty of food, the metabolic systems busies itself with allocating it to the right places and storing what’s left over. In a society such as ours, there is usually too much food so the metabolic system has to deal with it in amounts and configurations that it wasn’t really designed to handle, leading to all kinds of problems. But that’s a story for another day.

If you read any medical school biochemistry textbook, you’ll find a section devoted to what happens metabolically during starvation. If you read these sections with a knowing eye, you’ll realize that everything discussed as happening during starvation happens during carbohydrate restriction as well. There have been a few papers published recently showing the same thing: the metabolism of carb restriction = the metabolism of starvation. I would maintain, however, based on my study of the Paleolithic diet that starvation and carb restriction are simply the polar ends of a continuum, and that carb restriction was the norm for most of our existence as upright walking beings on this planet, making the metabolism of what biochemistry textbook authors call starvation the ‘normal’ metabolism.

Tuesday, May 11, 2010

Workouts for this week

Workout #1:
Complete the following:
30 American swings
30 KB snatch R/L
30 Russian swings
30 KB clean & press R/L
30 KB squats
Run or Row 2k

Workout #2:
Complete four rounds for time:
50 push ups
15 Hang power cleans
Run/ Row 800m

Workout #3:
Clean & Jerk

Ketogenic diets and physical performance

Ketogenic diets and physical performance
Stephen D Phinney
6108 Boothbay Court, Elk Grove, CA 95758, United States of America


Impaired physical performance is a common but not obligate result of a low carbohydrate diet. Lessons from traditional Inuit culture indicate that time for adaptation, optimized sodium and potassium nutriture, and constraint of protein to 15–25 % of daily energy expenditure allow unimpaired endurance performance despite nutritional ketosis.

In the opinion of most physicians and nutrition scientists, carbohydrate must constitute a major component of one's daily energy intake if optimum physical performance is to be maintained [1]. This consensus view is based upon a long list of published studies performed over the last century that links muscle glycogen stores to high intensity exercise. It has also been reinforced by the clinical experience of many physicians, whose patients following low carbohydrate formula or food diets frequently complain of lightheadedness, weakness, and ease of fatigue.

Day 2 & FYI!

Hello everyone,

Day 2...
Some of you had good questions, some want to get spoon fed information that is already posted, and some of you unfortunately are not even attempting to experience the challenge... Personally, this may be the answer to why you are hitting walls in performance, not looking the way you want, feeling like shit, or just don't understand why you are not losing weight...

It's disappointing knowing how hard you train & refuse to sharpen up a habit that will help your overall appearance, performance, and well being...

Pursue Excellence ~ Reject Mediocrity

With that being said...

I had made an exception for protein shakes during the 30 day challenge.... However, you must have a balanced shake (Protein/ Carbs/ Fat) & limited to ONE shake a day...

For example: 2 scoops of protein (2 blocks); 12 almonds (4 blocks/you guys need to double your fat for energy purposes), and 1 cup of blueberries (2 blocks)

Monday, May 10, 2010


It's on!!! Day 1

Day 1:
Well, I hope all of you did your homework and looked at all the recent posts to help you through these 30 days...

As I mentioned to you this is not going to be an easy task... I'm here for your support and suggest posting comments, meals, tips, etc... this will help everyone that is on board...

Good luck!

"A man/woman should conceive of a legitimate purpose in his heart, and set out to accomplish it. He should make this purpose the centralizing point of his thoughts. It may take the form of a spiritual ideal, or it may be a worldly object, according to his nature at the time being; but whichever it is, he should steadily focus his thought forces upon the object which he has set before him. He should make this purpose his supreme duty, and should devote himself to its attainment, not allowing his thoughts to wander away into ephemeral fancies, longings, and imaginings. This is the royal road to self-control and true concentration of thought. Even if he fails again and again to accomplish his purpose (as he necessarily must until weakness is overcome), the strength of character gained will be the measure of his true success, and this will form a new starting point for future power and triumph." ~ James Allen

Sunday, May 9, 2010

Free Running

Visit for more Videos

Visit for more Videos

Paleo Snacks!

Here is some help:

The 7 Principles of Winning...


Winners have a strong sense of purpose, mission and clarity of VISION—with the ability to turn their dreams and goals into solid EXPECTATIONS upon which they can take ACTION.

Successful people know WHO they are... WHY they are here... and WHAT they are going DO with the only life they have to live.

They have given themselves PERMISSION to EXPECT success rather than to FEAR failure. They then PROMISE themselves to live up to those EXPECTATIONS.

Yes, winners set huge goals for themselves—directly from the HEART—and fully expect to achieve them.

Winners are successful, because they are able to transform their EXPECTATIONS into tangible RESULTS over Time. They LIVE their vision rather than just DREAM about it. They quickly turn their hopes and dreams into crystal-clear GOALS and focus their efforts on achieving their PLANS—not just once in awhile—but consistently... day-in-day-out.

Winners NEVER quit until their actual RESULTS meet or exceed their EXPECTATIONS. They live the old adage: Quitters never win... Winners never quit.

Winners produce better RESULTS, because they have the POWER to consistently PERFORM better. Consistency of performance is what leads to consistency of winning.

Happy Mother's Day!


Saturday, May 8, 2010

Shopping List By: Robb Wolf

Shopping List

Written by Robb Wolf of CrossFit Norcal

I am stunned by a few facts:

1-People do not know how to cook in general. Microwave meals and fast food seem to predominate. Sandwiches and other grab-n-go crap are the norm. Food quality matters. You need to learn how to cook. Acknowledge, accept, move on.

2-People are “too busy”. If you are “too busy to cook” you need to reevaluate your life. How much time do you spend watching TV? Be honest and realistic because if you legitimately do not have time to feed yourself correctly you are heading towards serious health problems.

3-People go absolutely fetal if they do not have their bread, rice, pasta and all the other garbage carbs. Inevitably the question arises “how do I cook this?” It is simply a cover for “I want my comfort food”. If you want results you need to alter what you are doing. I know this seems obvious, but apparently it is not! If you want to keep doing the same old thing join a Globo gym, don’t go (most people don’t) and keep eating what you have been eating. Wasn’t that easy?! Not surprisingly you will continue to get the same results.

4-As day follows night, eating can only follow shopping. You cannot and likely should not eat out all the time. That means you need to stock your pantry and have the vittles on hand to cook nutritious, possibly even tasty meals. Hence the handy guide that follows. You CAN do this. We have clients who are not very bright (not naming names) who do this. They are committed and will not accept failure. If they fall off the pony, they get up, catch the lil’buggar and get back on. If you are not committed to this please step away from the ride, do something else and leave this hour open for someone who will listen, grow and reap the rewards this program can offer. All right, enough finger wagging, here is your shopping guide.

Are you starting your day off on the right foot?

Are you starting your day off on the right foot? Are you ready to tackle anything that gets in your way? There is a fine balance in life that we strive for. The balance of: enough sleep, proper nutrition, mental and physical activity in our day. If you are Zoning or Paleo/Zoning, are you getting all your blocks in?

I know in our hectic schedules, getting all of your blocks or even getting good blocks are hard to come by. Believe me, I know how hard it is to get up a half hour earlier than you usually do to get in a good breakfast. Your breakfast can make or break your day when it comes to energy. You can choose to have the quick breakfast with the instant shakes and lots of carbs, which by 10 o’clock you are ready to devour the home made cookies that someone brought in (I speak from experience). Or, you can choose to have a well-rounded breakfast that will sustain you until lunch.

Timing is essential to proper nutrition. Eating within an hour of waking is key to getting your metabolism a.k.a. your “furnace” stoked and ready to burn all day long. After breakfast, try to eat within a 3-5 hour window from the last time you ate. This might seem daunting when you have to work all day. Don’t neglect your body, or it will catch up with you in the form of poor nutrition choices latter in the day. Have a plan of attack. Paleo kits are killer for the mid-day snack. Staying on the no more than 5 hour window will also help in getting 5 meals in a day.

Event Details for Northeast Regional

Event Details for Northeast Regional

General Information

Event Information:
The 2010 North East Regional Qualifier, in Albany, New York. This is our opportunity to show the rest of the world that the North East is training hard and ready to dominate the sport of CrossFit! There are 65 competitor slots for the men and 65 slots for the women. All of the Individual Athlete spots must be qualified for at one of the two Sectional Events that are held in our Region.

The North East Regional Qualifier will be a demanding 2 1/2 day competition designed to find the three fittest men, women, affiliate teams and masters competitors to represent New York, New Jersey, Massachusetts, Connecticut, Maine, New Hampshire, Vermont, Rhode Island in Aromas California at the 2010 CrossFit Games.

Event dates are as Friday, May 21st - Sunday, May 23rd. It is mandatory, for all participants and staff to complete check-in and registration on Friday May 21st between the hours of 12:00pm and 8pm. An early mandatory Friday check-in and registration has been added for Affiliate Teams and Masters competitors. Additionally, a mandatory staff meeting, including Event Judges and Volunteers will be held at 7:30pm on Friday.

Attention (Primal & Paleo) Athletes! Learn From My Mistakes

Attention (Primal & Paleo) Athletes! Learn From My Mistakes

April 26th 2010 Posted at CrossFit, General Fitness, Jessica, Nutrition

Recently I have been blogging about the great results my husband and I have been experiencing since we began following a Primal diet (completely free of all grains & processed foods) in early March – namely weight loss and increased energy. Encouraged by one of my health icons and author of The Primal Blueprint, Mark Sisson, I decided to finally ditch the last bit of grains that were moonlighting our meals and to replace them with extra vegetables. We had greens with our morning eggs. We had more greens at lunch, and delicious buttery greens with dinner. I got into such a green groove that I was even ignoring my daily serving or two of fruit.

Yes, we ate a lot of greens! But those of you who have Zoned (or anyone who has counted food grams), know that if you were only getting your carb calories from greens, you’d have to eat bucket amounts to reach your daily requirements. We were eating as many greens as any person could, but not buckets! As a result, we were pounds lighter in a matter of weeks! Of course we were both delighted to see our flatter, more defined mid sections in the mirror, and we both felt great – more energized (which is on the verge of crazy for me) and more focused. And because we had more than doubled our fat intake, neither one of us ever felt hungry. I felt like I was finally getting closer to what some of the top Paleo crossfiter’s must feel like.

Friday, May 7, 2010

CrossFit Football Omelet!

CrossFit Football Omelet!
By Robb Wolf
May 20, 2009

If your goal is some kind of mass gain and/or you are not overly concerned about Bikini season (think Greg Everett) you may need or want to do some BIG eating. Although liquid food is a good option in this regard, you CAN get in some serious cals by constructing your meal in a smart way. One method that is effective is dramatically increasing fat intake due to it’s caloric content…fortunately or unfortunately, it’s tough to just up-end a bottle of olive oil and really go to town! Well, here is a sneaky way to get in a load of protein, cals and nutrition all in one go.

Take 3 -4 pieces of applewood smoked bacon, dice it and begin cooking it in a pan. While the bacon is cooking get a bag of Trader Joe’s frozen broccoli out and scramble 6 eggs in a bowl. When the bacon is almost done add the bag of broccoli and 4-6 tablespoons of extra virgin olive oil. Let this mess cook until the broccoli is almost done, then add your eggs. If you turn the heat down and cover the whole thing you can finish out with a frittata (openfaced omelet) or you can keep the heat up and simply scramble it. In the picture you cannot see that there are two avacados diced in the plate, atop which the frittata sits.

Serious workouts only at CrossFit

Check this out:

Coffee Cup Analogy

A group of alumni, highly established in their careers, got together to visit their old university lecturer. Conversation soon turned into complaints about stress in work and life.

Offering his guests coffee, the lecturer went to the kitchen and returned with a large pot of coffee and an assortment of cups: porcelain, plastic, glass, some plain-looking and some expensive and exquisite, telling them to help themselves to hot coffee.

When all the students had a cup of coffee in hand, the lecturer said: “If you noticed, all the nice-looking, expensive cups were taken up, leaving behind the plain and cheap ones. While it is normal for you to want only the best for yourselves, that is the source of your problems and stress. What all of you really wanted was coffee, not the cup, but you consciously went for the better cups and are eyeing each other’s cups.”

“Now, if Life is coffee, then the jobs, money and position in society are the cups. They are just tools to hold and contain Life, but the quality of Life doesn’t change. Sometimes, by concentrating only on the cup, we fail to enjoy the coffee in it.”

So please, don’t let the cups drive you…enjoy the coffee instead.

Being happy does not mean everything is perfect. It means you have decided to see beyond the imperfection.

Wednesday, May 5, 2010

OfficialStart Date Monday 5/10

Hey Gang,

The offical start date for the 30 day Paleo challenge is Monday, May 10th...

Please, ask me questions due to conflicting information as well as post comments... We are in this together...

You'll be measuring & recording your success over the 30 days of the challenge.

Do You Need to Gain Weight? Try Paleo

Do You Need to Gain Weight? Try Paleo

February 25th, 2009 · 1 Comment · Principles, Real Results

For the most part, because it's the chief problem most face by far, people come and follow this and other blogs in order to lose weight (fat), recompose their bodies (lean to fat ratio), and to maintain.

But for a (lucky?) few, that's not the problem. Rather, they are skinny and can't seem to add muscle mass. For that, here's Nathan's story.

Online Tracker Sheet

Hey Guys,

I have created an online spread sheet for the 30 day challenge. You need to keep track some how with you food intake. Word document, spread sheet, note book, etc.

I prefer if you follow the Zone block system. I have already sent you the block system via e-mail. Please contact me for more information.

Check out the link:


Snatch Balance

Chandler Alford - Snatch Balances from Toby Watson on Vimeo.

Monday, May 3, 2010

This week's workouts

Workout 1:
Part 1:
7 rounds of:
Bench press 3 reps
Deadlift 3 reps

Part 2:
2K rowing test

Workout 2:
5 rounds of:
Prowler 3 runs (FAST & light)
Jump roup 150 singles/75 doubleunders
Run 600m
15 Burpees

Workout 3:
Part 1:
Complete the following:
Ring dips 25-20-15-10-5
SDHP      5-10-15-20-25

Part 2:
Pull-ups          25-20-15-10-5
Alt. DB press 5-10-15-20-25

Begining of the week Jump Start!

This should get you goin!!!

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Foods Forbidden on the Paleolithic (Paleo Diet, Caveman Diet)

The following categories of food are forbidden on Paleolithic-type diets, with a few caveats:
No Refined Sugars
There is a long list of ingredients which are essentially "sugar". Some allow small amounts of honey or pure maple syrup - but this would have been a rare treat.

No Grains
Yes, there were wild grains, and a few roasted kernels have been found in ancient fires. But really - how much wild grain could have been collected at a time? Answer: not much. Corn is a grain.

No Starchy Tubers
No starchy tubers, including
Sweet potatoes
Some say beets

No Legumes (Beans, Peas, Peanuts)
These are usually outlawed on the premise that most of them can't be eaten without cooking. Much is made of the lectins in legumes, which some people may be sensitive to (research into lectins is in its infancy and not a lot is known about this with any certainty).

No Dairy Products
Early people did not eat dairy products before animals were domesticated. It has been pointed out that there has been adaptation to dairy products in some genetic lines, but no author of this type of diet endorses eating dairy including milk, butter, cream, yogurt, ice cream, cheese, etc.

Some Meats
Most processed meats (made with nitrites and additives) are not allowed, including hot dogs, bacon, sausage, and lunch meats, although sometime more healthy forms of these can be found. Cordain does not allow fatty cuts of meat, including poultry skin and dark meat.

Certain Oils
Definitely avoid the following:
Corn oil
Cottonseed oil
Peanut oil
Soybean oil
Rice bran oil
Wheat germ oil

This includes products, such as mayonnaise, which include these oils.

Cordain has a long list of preferred oils in his book based on their ratio of Omega-6 to Omega-3 fatty acids. He also is down on tropical plant oils (coconut and palm) which have high levels of saturated fats. Other writers definitely include these tropical fats as fine to eat.

No Salt
Most authors of this type of diet advocate not adding salt to food or buying heavily salted food.

No vinegar - Lemon or lime juice is preferred over vinegar; no pickled products.

Yeast is not allowed