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,



08 Jan
by: Published in Uncategorized

après (aprā′; Fr ȧ pre)

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

Hey Athletes,
     Last week’s fundraiser for Sandy Hook was a huge success.  So many people donated, worked out, and Gino has been posting pics of coaches and members that went down to Newtown, CT.  Michael Cahill, Jim Bode, Larry, Wyatt, Kathryn, Haley, Coach Jessa, Coach Lauren, Adam, Keith Power, Greg Lukas, Krissy, Travis, are just some of the people that either donated or helped out in some way.  I’m also aware that many of you donated privately so if I didn’t mention you big thank you.  
07 Jan
by: Published in WODs

Strength:  Back Squats

5-5-5-4-3 at 85% based on feel

85% was last done on 12-10-12

WOD L1: For time:

11-1 reps of:

Push Press (95/65)
Pull Ups

12 min time limit

WOD L2: 11-1 reps of:

Push Jerk (155/105)
Chest to Bar Pull Ups

12 min time limit


Your questions answered…

Q1)  What about coffee?
A1)  Coffee passes as long as you are drinking coffee and not coffee with milk/sugar/artificial sweeteners/cream/anything that yields an increase in insulin production.

Q2)  What about gum?
A2)  Gum is not paleo!  That one stick of gum you decided to chew will count as your cheat.  Decide now whether that glass of wine later is worth that chiclet now!  Whatever benefits from doing so (better breath or looking cool) are be trumped from chewing on mint leaves.  Furthermore, chewing gum makes your body think like it’s going to be processing food soon, so your stomach acids get ready to digest.   Doing this over time that can possibly irritate your gut, since you are not actually putting any food into the stomach.

Q3)  What about multivitamins?
A3)  You will have to take a look at the ingredients of the capsule and make sure that the gel used doesn’t have any fillers or added sugars.  Also be aware that any excess in the water soluble vitamins you may be taking in that have an ingredient listing of over 100% of the RDA (recommended daily allowance) is going down the drain (you are peeing it out).  As far as fat soluble vitamins, adding more than the required amount may be taxing your liver through the act of processing them (this is particularly true if you already have a balanced diet).  Take a look at your diet and see why you are taking a multivitamin and from there determine if there is a genuine deficiency that warrants their use.

Q4)  When putting your foods into your WODIFY food journal, do you have to submit them to someone or do anything else at all?
A4)  Nope.  Just input your stuff every day (you will forget!) and you will be good to go!

Let’s have a serious talk about fruits and nuts tomorrow,




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