10/29/13…..TUESDAY….Paleo day 2

Attention all:
Thursday Oct.31 is Halloween, we will only have the morning classes and the noon class open. We will be closed for the 5:30 pm and the 6:30 pm. Thank you and be safe.

Score tracking for Paleo Challenge.
(Sheets are available at front desk)

You will have a possible total of 20 points per day. You will start with 15 points. You will add bonus points based on water intake, CrossFit, and sleep. You will subtract points based on the quality of foods you eat. Here’s the breakdown:

15 points for a full day of all Paleo-friendly meals and snacks (3 meals + 2 snacks)

Bonus Pts

+2 for CrossFit/day
+1 for 2L water/day or +2 for 3L water/day
+1 for 7+ hours of sleep
20 possible points per day

There is a potential for 5 extra bonus points per day (as shown above). Here’s how to get them:

You get 2 extra bonus points for everyday you participate in a CrossFit workout. The benefits of Paleo are magnified when combined with a training program that combines constantly varied, high intensity, functional movements (i.e. CrossFit).
You get 1 extra bonus point for every night that you sleep more than 7 hours.

Deducting points (spread sheets will provided for your convenience)

-1 point off for every serving of: deli meats, beans, hummus, peanuts, agave, salt, peas, dried fruit, most salad dressings, red wine, coffee (after the first cup)

-2 points off for every serving of: dairy (milk, yogurt, cheese, butter), soy products, quinoa

-3 points off for every serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, pasta, noodles, hot dogs

-4 points for every serving of: soda, juice, potatoes, fried food, chicken wings, most restaurant appetizers, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar-added dried fruit, beer, and ALL alcoholic drinks

Note: If you are going off the reservation, it’s important to know how many servings you are eating. For example, 1 can of soda is 2 servings. This means that if you drink an entire can, you must subtract 8 points. Moral of the story: don’t do that.

Note #2: There are no portion restrictions in the challenge, but be smart. If you are eating an entire bag of trail mix, you are not eating Paleo; you are doing more of the same stuff you did before. Use this challenge to change your habits.

Warm up: 3 Cindy’s

7 min amrap

5 thrusters 135/95

5 bar muscle ups (sub w/ pull ups, c2b pull ups, kipping,butterfly etc…..)

2 min rest then,

7 min amrap

5 power snatches 135/95

10 burpees



13 thoughts on “10/29/13…..TUESDAY….Paleo day 2

  1. #115 5rnds, was able to get 2 bar muscle ups back to back per Rnds then completed 5 “butterfly” pull ups(still a work in progress)

    2nd WOD
    +2 burpee’s

  2. 1st AMRAP- 4rds + 3mus (finally got bar muscle ups with the help of 4 plates stacked on top of a 24″ box) thanks tony & edith!
    2nd AMRAP-5rds @ #70
    tabata crunches & supermans for cool down

  3. WOD 1 – 7 rounds. Pulls ups, 65#
    WOD 2 – 4 rounds + 5 snatches 65#
    Tabatha cool down – didn’t keep count.

  4. 1: 4 rds? (55#) with 5 pull-ups rx
    2: 3 rds with 5 snatches (55#)
    Pull-ups need work. That darn rhythm of the kip…smh!!!

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