Daisy, my little sister, getting primal on her first WOD
Four announcements and then a post! Pull out your calendars…
1. April Fools WOD
As you might have seen in the comments a couple days ago, I would like to see a slip ‘n’ slide involved for our April 3 Saturday team WOD. If we do it in our parking lot or not, we will need some equipment. If anyone has the following equipment to loan, please post to comments: slip’n'slide, tarps, foam mats to go underneath tarps, sets of knee pads, buckets to wet the slip’n'slide.
2. Paleo Challenge
April 12 kicks off the next Paleo Challenge: your opportunity to change your body, your habits, your long-term health, and win a sick prize. Check out the links below from the first Challenge. If you want to join the challenge, please sign up on the sign-up sheet that will be in the gym. Stay tuned for the prize…
A fun paleo overview video from King CrossFit: part 1, part 2.
3. CFSB Nutrition 101
April 10th at 10:30am post-WOD will be the next Nutrition 101 seminar. Check out the description of the seminar here and read Mariessa’s review here.
4. CFSB Game Night
April 17th at 6pm will be a game night at Dana’s house. Scrabble, Boggle, Taboo, Pictionary, oh! the
Yes, that's Boggle at the Capitol -- funny story. If you can beat me at Boggle, you deserve a prize.
possibilities. It will be potluck/BYOB, and if you come early, you’ll get to see some DLG cooking demos. (DLG is the excellent acronym Sean came up with that Dark Leafy Greens deserve as your primary carbohydrate source/daily multivitamin in quantities of 2cups per meal or more). Stay tuned…
* * *
Our CFSB family is growing and some of you may not have been following the blog when I laid some nutrition groundwork. Perhaps others might want a do-over now that you’ve gotten a better grip on cooking-time management or a renewed motivation to amplify your training outcomes with nutrition.
Below you’ll find an organized list of my past posts and resources to do some pre-Challenge research, also summarized in the CFSB Nutrition hand out.
I could summarize these posts as the path to optimizing your health and you could say they fall into 5 directives:
1. Eat M,V,N/S,SF,LS,0-sugar a.k.a. Paleo
Meat, Vegetables, Nuts & Seeds, Some Fruit, Little Starch, No Sugar
Vegetables = Your Multivitamin
Paleo Guidelines – Quality & Quantity
Paleo Challenge Resources
First Paleo Challenge Post With Instructions
General resources for reading, shopping, recipes
If this doesn’t render for you in Internet Explorer, try Firefox
2. Eat M,V,N/S,SF,LS,0-sugar starting in Zone quantities
Zone Intro
Eicosanoids
Hormones
3. Supplement with EPA+DHA (omega 3 fish oil), also Vitamin D if you don’t get ~20min/day of direct full-body sunlight
EPA+DHA Omega-3′s / Fish Oil
Vitamin D
4. Sleep min 7hrs/night, minimize stress
Sleep More Important Than Food!?
5. Do CrossFit 3 on, 1 off – CHECK!
Other topics:
Diet & Inflammation
Convenience Food/feeding
Post-Workout Nutrition
Social/Moral Implications
Alcohol vs CrossFit
Nutrition Lecture: Rx Nutrition
Completing the Fitness Picture – A Nutrition Primer
Recipe this week:
Check out this booklet (PDF) of 29 amazing breakfast recipes from Harbor City CrossFit… whoa and yum.
WOD 03/24/2010
A. 2000M Row for time
rest 10 minutes
B. AMRAP 14
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Cleans (from ground and full squat)
CrossFit Rugby
A. Hang Snatch 3-3-3-3
B. Back Squat 2-2-2-2
C. AMRAP 20
5 Cleans #135
7 Ring Dips
9 Pull-Ups
11 Air Squats
CrossFit On-Ramp
A. L-Sit/Plank holds
B. AMRAP 12
7 Wallball
7 Box Jumps
7 Push Press
wow .. looks like a fun WOD haha .. hmm
who’s a sc2 fan ? and wants to get rolled … ?
So at the beginning of the 8 week paleo challenge – Filthy Fifty at 24:00 even, after 8 weeks of Remy’s paleo acceptable guidelines – Filthy Fifty at 18:37 = 22% decrease in time. Pretty rad, maybe this shit actually works… interesting
Sean-you have no idea of my gaming history. prepare to be destroyed. alias is raptor.jyser, you’re not korean are you? that would give you an unfair advantage in apm.
For once I don’t understand what the heck Slaughter is talking about. I’m ok with it on this one I’m thinking though.
hahahahaha broke.joker .. and im not korean .. filipinoese haha
http://stuffwhitepeoplelike.com/2008/02/03/48-whole-foods-and-grocery-co-ops/
-and New Balance shoes. Can’t forget those Bob!
I don’t own a slip n’ slide, but I will buy one if we can really make it part of the WOD.
wow.. I really want to ditch Open house & class and come work out! Have fun with this one guys!
Slaughter, I thought they same thing. As I only made it through 5 weeks of clean paleo and stumbled through the last 3… my pre Filthy time was 35+ last night was 28:11… You do the math to find the percentage (I’ve done my quota of math for the day
.
Slip N’ Slide suggestions:
I’ve done a tarp slip in slide, the rotating sprinkler heads work out great.
they dry out well & get cleaned!
The thick gymnastics mats work really well, we used to use them to slide off the diving boards and into the pool after swim.
Bummer I’ll miss the Sat slip n’ slide WOD
Slaughter, I’ll be road trippin’ over my 12 days of Easter break. When you were in Antartica, you referenced a list of exercises to do when going to CF in not an option. Where might one find said list?
Otherwise I’ll be running, practicing DUs, air squats, lunges, psu, abs…. I could probably find something to jump on.
Thanks!
Allyson – Check out Eva T’s blog
http://skievat.blogspot.com/
She posts a ton of WOD’s without equipment. There’s also the travel WOD list from Windy City Crossfit
http://www.windycitycrossfit.com/travel_wods/
Also just use your imagination and what you have around, logs, trees, cars you can push. All good times.
Jen – sounds like we will definitely be making it a part of the WOD
I can’t WAIT!!
Where to get thick gymnastics mats…
Oh my god, I almost fell out of my seat when this popped into my head! (pun intended)
WATER BALOONS
Fitness domain #10 baby! Accuracy!!!
I can totally get on board with water balloons. Nothing beats a good water balloon fight. I think we need to get down to the beach for some workouts ASAP.
I’m down for open water swims pre, post, or during a WOD.
Thanks for the references!
I like all of these ideas for the pre-WOD warm-up. However, has anyone given any thought to a CFSB intramural flag-football or softball team?? I saw a crap ton of people on the beach playing flag football on Sunday but I didn’t think to stop and ask them if there’s a league…. Just a thought with how great shape we’re in WE WILL DOMINATE!
Jon, we will be signing up for the next round of co-ed flag football that starts in a couple of months. The league runs the entire summer. If anyone else has an idea for sports leagues we need to have a CFSB team for, let me know!
BTW, we got our first noise complaint tonight. Damn we’re cool.
Waterballoons = genius.
I could not be more excited for this.
I would be willing to drive back and forth between LV and LA just to play co-ed flag football…and of course to see all your smiling, happy faces, but mostly to play football….
Wait, ‘ideas for the pre-WOD warmup’..? No, these are ideas for the WOD! Are you freaking that you won’t get a workout?
Who are you kidding Jon? If Mariessa lets me, I will architect this WOD and it will be fun and it will hurt good. Trust.
I want Jon on my football team. Dane too!
Yeah, would any other team even stand a chance?