10 Jan
by: Published in Apres Crossfit

après (aprā′; Fr ȧ pre)

after: often used in hyphenated compounds: an après-ski party

Hey Athletes,

We are heading into 2013 strong.  Paleo Challenge starts on Monday, Crossfit In Touch Program started, the Pats play on Sunday, and its another Friday competition class and social.  Since its the new year I know some of you have resolutions and I want you to change that thought process and think more about setting goals (holla at your boy Alexa).  The goals you set should be S.M.A.R.T ( Specific Measurable Attainable Realistic Timely).  So over the next couple of weeks when you meet with your coaches keep those things in mind when you go over your goals and scrap the idea of resolutions.

On to the competition class workout for Friday at 7pm.  We will be doing a WOD called…


Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters


This is all bodyweight movements so we encourage anyone that’s been wanting to try competition class, this is the best workout for you. If you’re a bodyweight champ ( ahem FJ) this workout also suits you well.

-Bern K. Prince

This video is all about moving so big ups to Alan for showing me this (November Project we see ya)



09 Jan
by: Published in WODs

Strength:  3 x AMRAP of:

Thrusters (18-20 reps)
6 Push Press

All at the same weight and without stopping.

WOD L1: 4 rounds for time of:

300M Row
10 Deadlifts (155/105)
10 Splendids

WOD L2: 4 rounds for time of:

300M Row
10 Deadlifts (225/155)
5 Reverse Wall Climbs


And now back to your regularly scheduled programming…

Sorry for the minor snafu (an actual word) yesterday.  Now that all seems like it is back to normal, let’s talk about habits.  Some people have been asking about eating fruits or using sweeteners (even natural ones like stevia, cane juice, agave) and so to clear the air, none of these will be considered paleo.  The reason being is that the four weeks of the challenge are there to insure that you learn a few things…

  • The quantity of food you are eating
  • The quality of food you are consuming
  • What you can and cannot do without

The first two points are pretty obvious in their importance.  The third point is a tad more difficult to argue.  Can you do without your Italian moms’ lasagna?  Yes you can, but is your habit in consuming such a food preventing you from doing so?  If something is a tradition or just what you are used to doing, your brain accepts without thinking and you could be consuming certain things that are not ideal just because you are used to them.  Awareness of your habits will ensure that you eat well not only during the next few weeks, but also (and more importantly) after them.  The challenge is not just to be good for a bit and call it quits because it’s over.  This is a way to construct the foundation of a healthier lifestyle replete with awareness inside and outside the gym.

As well as the occasional (and imperative) cheat day,




Breaking the habit also means not having a piece of fruit as “dessert”.  Sometimes you just have to eat your meal and be happy with it!


08 Jan
by: Published in WODs

WOD L1: 3 rounds for max reps:

1 min AMRAP max Cal Row
1 min AMRAP Wall Balls (14/10)
1 min AMRAP of Double Unders

WOD L2:  3 rounds for max reps:

1 min AMRAP max Cal Row
1 min AMRAP Wall Balls (20/14)
1 min AMRAP of Double Unders

Post WOD:  5 min AMRAP of: 1-arm Plank Hold

Going for the least amount of switches possible


The nutty/fruity talk…

Nuts are these fantastically crunchy snacks that are both savory and satisfying.  Roasted nuts have an intense aroma that can turn any frown upside down.  Any actual nuts (no peanuts) can be a delicious way to treat yourself in a delightful and still paleo friendly way.  The only problem with nuts is that if you read the last few sentences, you will have come to the conclusion that you shouldn’t eat one nut, but many.  With how scrumptious they are, nuts are difficult to eat in the correct portions.  In fact, one serving (as per the macronutrient balanced diet known as “The Zone Diet”) of cashews is 2.  Two as in the number that comes after the first and only number preceding it!  Serving size for a macadamia nut is “a”…as in “a” macadamia nut.  For almonds it is three and now you are getting a much better picture of where nuts fall in the world of paleo.  So when you think nuts, think mayonnaise.  You are never going to take a handful of mayonnaise down the hatch and desire more.

Fruits are mother nature’s form of candy.  Please take that in the most literal sense that you can because it is exactly right.  The sucrose and fructose inside each yummy piece of fruit will affect your body in the same ways that sugars from candy will.  The body will not differentiate between sources because all sugars will be broken down to their simplest form and processed in the same way.  So before you eat a whole watermelon for your paleo lunch, be mindful that sugar is still sugar.  A good rule of thumb would be 1-2 pieces of fruit a day to ensure that you avoid replaced candy with nature candy.

Tomorrow we will talk about breaking habits,



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