3 front squats @ 135/95

6 clapping push-ups(mod regular pushups)

9 knees to elbows

Rest 90 seconds and repeat for a total of three cycles.

Challenge: 95/65 Ground to overhead 30 Reps for time

Play: Core Work

Nice job on “Tyler” we will be working more on muscle ups in the up coming weeks as a challenge so hopefully we can get more people up on the rings and comfortable.  Here is another paleo reciepe hope everybody is doing well on the challenge…

Ingredients: 

• 10 oz lean ground beef or turkey
• 1 pkg. taco seasoning
• 1/4 c. water
• 1/2 c. chopped onion
• 1 tomato
• 2 c. chopped lettuce
• 1 can sliced olives
• 1 avocado

1. Brown beef or turkey in pan on the oven. Add taco seasoning, water, and chopped onion to the meat once it is browned. Let simmer for 5 min.
2. Lay 1 c. chopped lettuce on each plate and add beef/turkey mixture on top. Then add sliced avocado, tomatoes and olives. Enjoy.

Challenge: 1 min of Wall Balls, rest 1 min, repeat

Play: Pistols 50 total for time or working on getting them without assistance

If your having some shoulder issues we can do some subs on the workout above so that you still get a good workout in but don’t have to worry about your shoulers, just ask a coach.  Nice work everybody on “Michael” yesterday, was very impressed with the times that were posted.  Good job to Steve who did a fight gone bad workout to 400 reps in between the 9-12 classes.  *************Reminder please register for fight gone bad here www.fgb5.org  you do not have to donate to register.  Its Sept 25th*************  Here is your paleo reciepe for the day:

Challenge: Overhead Squat 7×1

Play: 50 Turkish Getups for time (25 each hand)

Nice job everybody last week.  IT was very brutal having 5/6 workouts benchmarks.  Very proud of everybody coming in and pushing themselves.  Lots of vistors this weekend from Crossfit HEL, New England and Salem.  Glad all of you came in and trained.  So we are back to posting the workouts the night before that should make everybody happy : ) We have two new to us rowers in the box, should make doing rowing wods a little easier.  We are looking to get two more so if any of you see any on craigslist or anthing, please let a coach know.  Reminder no class MON 5:30am….. All other classes are on…..

Here is the reciepe for the day:Roasted Carrots and Onion with
Honey Balsamic Dressing

Ingredients

2 bunches baby carrots, ends cut off
10 small white onions, peeled, cut in half
2tbs olive oil
3tbs balsamic vinegar
2tbs honey

Instructions

Preheat a fan-forced oven to 180o Celsius/350o Fahrenheit.
Line a baking tray with baking paper, spread carrots and onions on tray.
In a small bowl combine olive oil, balsamic vinegar and honey. Drizzle evenly over
vegetables and toss to coat.
Place in oven and bake for 30‐40minutes or until vegetables are tender and golden.

OSU VS TCU at 4:45 on ESPN.  New Mexico vs Oregon at 12:30pm.  I don’t think the Oregon game is on tv.  I love football season, come in and train before the games.

Stir-Fried Beef with Vegetables

12 oz. boneless sirloin steak, trimmed of all visible fat, thinly sliced into small, bite-sized strips
2 T canola/olive oil mixture
1 Clove Garlic, pressed
1/4 C burgundy wine
1 yellow onion, cut thinly into wedges
1 Red pepper, seeded and cut into slender strips
2 celery stalks,chopped
4 oz. thinly slice carrots
4 oz. mushrooms
3 T lemon juice

*veggies can be substituted for whatever you prefer like cauliflower, broccoli, pak choi, etc.

Saute the beef in half of the oil with garlic and half of red wine until the beef is browned. Remove from skillet. Heat the residual oil in the skillet. Saute onion, red pepper, celery, and carrots until the onion is tender-about 4 minutes. Add the remainder of the red wine. Add the mushrooms and lemon juice. Stir-fry mixture for approximately three more minutes. Combine the vegetables with the meat. Serves two.
Baked Chicken Breasts Tarragon

4 skinless, boneless chicken breasts
1/4 C flaxseed oil
1/4 C dry mustard
1 tsp. tarragon
1/2 red onion, chopped
1 T parsley flakes

Preheat oven to 400 degrees. Wash chicken breasts thoroughly and place in 9×13 inch glass baking dish greased with flaxseed oil. Combine remaining ingredients and brush over chicken, covering completely. Cover with foil and bake for fifty minutes or until chicken is tender. Serves three to four.

Here is a good paleo resource http://thepaleodiet.com/  Coach Carrie found that website.. Also a good video :http://www.youtube.com/watch?v=PN2gYHJNT3Y        Tim Ferriss – How to Peel Hard-boiled Eggs without Peeling

Here is a list of paleo friendly snacks:

Little to No Preparation

Seeds and Nuts (Walnuts, almonds, pistachios, etc. Macadamias are my favorite.)

Almond Butter (You can make your own.)

Hard boiled Eggs (How to peel.)

Jerky (You can make your own.)

Canned Salmon and Tuna

Sardines

Smoked Salmon

Cold Shrimp

Cold, Sliced Meat

Avocado/Guacamole

Black and Green Olives

Half of a Coconut (and other Coconut Products)

Fresh and Dried Fruit (Berries are a good choice.)

Veggies (jicama, celery, cucumbers, peppers, cherry tomatoes, etc.)

Pickles

Sauerkraut

Salsa

Dried Seaweed

Ingredients:

4 lbs grassfed ground beef
Chopped celery and onions
5 whole eggs
1 cup almond meal
Dried oregano, sea salt, cracked black pepper, cayenne pepper

Directions:

Use you hands to form into large meatballs.
If you using a pan, place them in a pan with olive and cook till done.
Or place in pyrex dish at 350 degrees for 20 minutes
Or cover bottom of crock pot and cook till done.

For the sauce mix:

1 16 oz can of diced tomatoes
1 can of tomato paste
Large handful of fresh basil
Chopped garlic cloves
Pinch of sea salt
Cracked black pepper

Finish:

If cooking by pan then once the meatballs are cooked cover with sauce.
If cooking in the oven or crock pot cover with sauce and cook till done.

*******The only schedule change for labor day weekend is that Monday 5:30 class is cancelled.  Every other class will be held.***********

Baked Salmon

4 Salmon steaks (about 1 3/4-2 lb)
4 T lemon juice
1tsp Dill Weed
2 T finely chopped fresh chives
lime wedge

Place each salmon steak on a piece of aluminum foil large enough to wrap it. Pour lemon juice over each steak, sprinkle with dill, and seal each steak in its aluminum pouch. Put the aluminum-sealed steaks in a pyrex dish and bake at 350 degrees for thirty minutes or until the fish flakes easily with a fork. Serve Salmon with sprinkled chives and lime wedges. Serves four.

More info about the paleo diet below.

Basics of the Paleolthic Diet

For millions of years, humans and their relatives have eaten meat, fish, fowl and the leaves, roots and fruits of many plants. One big obstacle to getting more calories from the environment is the fact that many plants are inedible. Grains, beans and potatoes are full of energy but all are inedible in the raw state as they contain many toxins. There is no doubt about that- please don’t try to eat them raw, they can make you very sick.

Around 10,000 years ago, an enormous breakthrough was made- a breakthrough that was to change the course of history, and our diet, forever. This breakthrough was the discovery that cooking these foods made them edible- the heat destroyed enough toxins to render them edible. Grains include wheat, corn, barley, rice, sorghum, millet and oats. Grain based foods also include products such as flour, bread, noodles and pasta. These foods entered the menu of New Stone Age (Neolithic) man, and Paleolithic diet buffs often refer to them as Neolithic foods.

The cooking of grains, beans and potatoes had an enormous effect on our food intake- perhaps doubling the number of calories that we could obtain from the plant foods in our environment. Other advantages were soon obvious with these foods:

· they could store for long periods (refrigeration of course being unavailable in those days)

· they were dense in calories- ie a small weight contains a lot of calories, enabling easy transport

· the food was also the seed of the plant- later allowing ready farming of the species

These advantages made it much easier to store and transport food. We could more easily store food for winter, and for nomads and travelers to carry supplies. Food storage also enabled surpluses to be stored, and this in turn made it possible to free some people from food gathering to become specialists in other activities, such as builders, warriors and rulers. This in turn set us on the course to modern day civilization. Despite these advantages, our genes were never developed with grains, beans and potatoes and were not in tune with them, and still are not. Man soon improved further on these advances- by farming plants and animals.

Instead of being able to eat only a fraction of the animal and plant life in an area, farming allows us to fill a particular area with a large number of edible plants and animals. This in turn increases the number of calories that we can obtain from an area by some 10 to 100 fold or more. Then followed the harnessing of dairy products, which allow man to obtain far more calories from the animal over its lifetime than if it were simply slaughtered for meat. Dairy products are interesting as they combine a variety of components- some of which our genes were ready for and some not. While cows milk is ideal for calves, there are several very important differences between it and human milk. For example, the brain of a calf is only a tiny fraction of its body weight whereas humans have very big brains. Not surprisingly, cows milk is low in critical nutrients for brain development, particularly omeg 3 fats.

Paleolithic Diet buffs refer to the new foods as Neolithic foods and the old as Paleolithic Diet foods. In simple terms we see Neolithic as bad and Paleolithic as good. Since then, some other substances have entered the diet- particularly salt and sugar, and more recently a litany of chemicals including firstly caffeine then all other additives, colourings, preservatives, pesticides etc.

Grains, Beans and Potatoes (GBP) share the following important characteristics:

· They are all toxic when raw- there is no doubt about this- it is a fact that no competent source would dispute- they can be extremely dangerous and it is important never to eat them raw or undercooked. These toxins include enzyme blockers, lectins and other types. I will talk about them in detail later as they are very important.

 · Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis.

· They are all rich sources of carbohydrate, and once cooked this is often rapidly digestible-giving a high glycemic index (sugar spike).

· They are extremely poor sources of vitamins (particularly vitamins A, B-group, folic acid and C), minerals, antioxidants and phytosterols.

Therefore diets high in grains beans and potatoes (GBP):

· Contain toxins in small amounts

· Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels)

· Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original “empty calories”

· Have problems caused by the GBP displacing other foods

As grains, beans and potatoes form such a large proportion of the modern diet, you can now understand why it is so common for people to feel they need supplements or that they need to detoxify (ie that they have toxins in their system)- indeed both feelings are absolutely correct. Unfortunately, we don’t necessarily realize which supplements we need, and ironically when people go on detoxification diets they unfortunately often consume even more Neolithic foods (eg soy beans) and therefore more toxins than usual (perhaps they sometimes benefit from a change in toxins).

Eat none of the following:

· Grains- including bread, pasta, noodles

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

Eat the following:

· Meat, chicken and fish

· Eggs

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes)

· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

 Try to increase your intake of:

· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes

· Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them)

“Kelly” Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

 “GI Jo” 100 Burpee Box Jumps 24/20

“Snake Bite” 21-15-9 Squat Snatches 95/65 and C2b Pullups

“Chief” Max Rounds in 3 rounds: 135# Power Cleans 3 reps, 6 Push ups, 9 Air Squats, no partial rounds

“Freddys Revenge” 5rounds: 185# shoulder to overhead, 10 Burpees

So those are the workouts for the week. Lots of opportunities to get up on the whiteboard because 4/5 workouts are benchmark workouts that we track at the box.  All of the workouts can be scaled just like any crossfit workout, so there isn’t any reason to be afraid of any of them.  All week long we will be posting different resources to use to be sucessful in the body transformation challenge. 

Good job to everybody who came and did the “deck of cards” it was a lot of fun.  Really good turnout for the body transformation challenge seminar,  I m very excited to see all the results in 4 or 5 weeks.  Thanks to everybody who participated and spoke at the seminar.  Enjoy your Sunday!