Mar 4, 2015

Sign up for the PALEO CHALLENGE!!! Monday is last day! If you have questions about it ask coach Ray

Find a 3 Rep Max Back Squat
Find a 3 Rep Max Weighted Pull Up

7 Rounds For Time:
7 Back Squat 175/105#
7 Chest To Bar Pull Ups

*bar starts from ground no racks

10 Second L Sit
15 Ab mat sit ups

Mar 3, 2015

Odd- 5 Power Clean 185/115#
Even- 10 Ring Dips

4 Rounds For Time:
10 DB Snatch (heavy)
200 foot Sprint

Mar 1, 2015

Front Squat 3x5
Strict Press 3x5

12 Min AMRAP
135/95# Front Rack Walking Lunges – 10 Reps
Supine Ring Rows – 10 Reps
Ball Slams – 10 Reps

Feb 26, 2015

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115/75#. deadlifts, 10 reps
115/75# snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Feb 25, 2015

5x MaxPendlay Barbell Rows 135/95#
5x Max Strict Chin Ups

10 Min Partner Airdyne
Alternate every 30 seconds

10 Min Partner Heavy Sled Push
Alternate every 30 yds

60 Day Paleo Challenge!

We will be Starting a 60 Day Paleo Challenge March 9th and ending May 9th it will cost $25. We will be getting your body fat and measurements also providing you with a grocery list of quality foods to buy, that will help you along the way. At the end of the challenge we will all go on a hike to Mission Peak and I will announce the winner there! Winner will get a cool prize!!! So lets all do this, remember Summer is coming Soon!

We will have a point system so this is how we will find the winner.
There will be a sheet in the gym with all the participants names so you can put your points in for the previous day! Be honest because your only cheating yourself, plus your body and performance will show the truth!

There are 3 ways that you’ll be able to earn points for the challenge.
  1. Daily points for eating Paleo, along with bonus points for maintaining healthy sleep and exercise habits
  2. Benchmark workout — performed at the begining and end of the challenge
  3. Loss of Body Fat Percentage
Daily Points & Bonus Points
Each challenge participant will start each day with 7 points. These points represent 7 aspects of the Paleo diet. Please report your points weekly.
  1. Eat real food. Lean Meat, seafood, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut, walnut,avocado). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
  2. Do not eat dairy. This includes cheese, yogurt and milk (including cream in your coffee).
  3. Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
  4. Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!
  5. Do not eat sugars of any kind, real or artificial.  No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
  6. Do not eat processed foods. This includes protein shakes, processed bars like Zone, Balance, and Pure Protein bars, dairy-free creamers, etc. Please speak with us if you have special needs.
  7. Do not drink alcohol, in any form.

So, if you follow points 1-6, but have a beer with your dinner, you get 6 points for the day.  Subtract a point for the day if you have cream in your coffee.  Eat a bagel – subtract a point. Etcetera. If you have a beer, cream in your coffee and a bagel in one day, you’re down to 4 points for that day. If you have a question about whether something counts as a point or not, ask and we’ll figure out an answer.

Earn one bonus point per day that you get 8.5+ hours of sleep.

Earn one bonus point per day (maximum of 5 per week) for each WOD you complete

Benchmark WOD
To measure performance gains, we’ll be doing a benchmark WOD, at the beginning and end of the challenge.

The number of points awarded for improvement on the benchmark WOD is 5 Points

Body Fat Percentage
For each percent of body fat you drop you will earn 3 points

At the end of the challenge the person with the most points wins. But in reality you all win and it will keep you accountable!

Paleo isn’t a weight loss diet. The concept of Paleo is to provide your body with the optimal fuel that it was designed to run on.
Eating Paleo is primarily about feeling your absolute best, mentally and physically. Looking better in your swimsuit will just be a side effect.

What is Paleo?

Before you begin the paleo challenge you need to know a few things. First of all – the paleo diet is a lifestyle! It is not just another diet!
It is an approach to diet that is based on the quality of foods you eat. It mimics the diet of our hunter-gatherer ancestors (they were eating lean meats, seafood, vegetables, fruits, nuts and seeds. It excludes foods that came from agriculture or processing (dairy, grains, refined sugars…).

Paleo Diet – Basic Concept

These foods are the foods that we are genetically adapted to. After all, our diets have evolved but our bodies haven’t. There are many benefits to eating this way, including a naturally lean body, skin without acne, improved athletic performance and recovery, and relief from numerous metabolic related and autoimmune diseases.

Paleo Challenge Rules

Here are some strict paleo challenge rules:

Food Choices:

  • Do not eat dairy! This includes cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
  • Do not eat grains! This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
  • Do not eat legumes! This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
  • Do not eat or add sugar! Of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
  • Do not eat processed foods! This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
  • Do not drink alcohol, in any form!
  • Do not eat white potatoes! Sweet potatoes and yams are a more nutrient-dense option, so go for those instead.

Encouraged Foods:

  • Lean Meats – Chicken, Fish, sea food, buffalo and venison.
  • Vegetables -vary the type of veggies
  • Fruit – preferably Low Sugar fruits.
  • Nuts. Walnuts, cashews, almonds.
  • Oils. Olive, Canolia, and coconut oil.

Food in Moderation:

  • Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.
  • Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.
  • Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.
  • Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.
  • Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
  • Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.


4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps

100 Banded Good Mornings
100 Abmat Sit UPS