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,




06 Jan
by: Published in WODs

WOD L1:  4 min AMRAP of:

20 Sit Ups
20 Push Ups

2 min AMRAP of:

Pull Ups

For time: 20 Power Cleans (135/85)

4 min time limit

WOD L2:  4 min AMRAP of:

7 Handstand Push Ups
13 Toes to Bar

2 min AMRAP of:

Muscle Ups

For time: 20 Power Snatch (135/95)

4 min time limit

Post WOD: 3 x AMRAP:

Max effort Hollow Rock + Max effort Superman Rock


Since the workout makes complete sense…

Let’s talk about the Paleo Challenge!  Click here for all of the main details and below your questions will be answered.

Q1)  How does alcohol work?
A1)  Are you surprised this was the first question?  To make things as easy as possible 1 serving of alcohol will be 2 stars.  A minuscule sip more and that is 0 stars.

Q2)  If you cannot be here when it starts, can you still do it?
A2)  Yes.  You do not have to be here (in case you are traveling).  The 14th is just the day which you will start keeping track.

Q3)  If I do not get to do the workout, can I still do the challenge?
A3)  Yes.  It would just be nice to be able to do a comparison at the end of the challenge.

Q4)  Is the workout specific to the challenge?
A4)  Yes.  It will be programmed on Monday the 14th and Tuesday the 15th.  Please note that this is not an optional workout and should only be done by those doing the Paleo Challenge.

Q5)  I am unsure of whether or not my question is valid, should I still ask it?
A5)  Yes, but I am going to be so mad at you.  I kid.  Please ask any and all questions so that we are as clear as possible.

Q6)  Are the Strong Faster Healthier products considered paleo (the protein powder and the fish oil)?
A6)  Yes.  I would say that may be one of the few true paleo protein powders around.

There is plenty more to address so stay tuned!,






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