CFLI Paleo Challenge III: Battle of the Sexes
We are raising the stakes and it's going to be our biggest challenge yet! Don't miss out on this chance to change your life...
Hey guys, as you know by now there are no afternoon/evening classes today. 7am and 11am are the only sessions that will take place today. The rest of the day will be devoted to Paleo baselines and the Conquering the Cave seminar. If you are participating in the Paleo baseline, we ask that you please do not attend any other class today.
Final Paleo Scoreboard:
Cavewomen - 33
Cavemen- 21
The ladies win Challenge #1 with the most participants! Congrats ladies! The details of the scoring will be announced tonight.
Reminder:
Cinco de Mayo Mega Merchandise Madness Melee
Time:10am-11am (no earlier, no later)
Every apparel item we have will be marked down between 30-60% off! This is a chance for you to score some sweet gear at a low price, but what you'll see is what we have. Some items are very limited so it is going to be first-come-first-serve. We don't want you to take the term "melee" too literally and turn this place into Wal-Mart on Black Friday, but be prepared to make quick decisions.
The 9am WBC will take place at the usual time, and the 11am will be an All Levels class. So WOD then shop or shop then WOD, the choice is yours.
Paleo registration in nearing the end so you better get in here and sign up before its over.
Another portion of Paleo in a Nutshell
DON'T FORGET BLOWOUT CLEARANCE SALE IS THIS SATURDAY from 10-11am! be there or lose out :(
On Saturday we will be having our usual WBC at 9am, then an All Levels class at 11am. There will be no class at 10am, shopping only.
Also, there will be no afternoon/evening classes on Thursday of this week. The gym will be reserved for Paleo peeps to do their baseline, and for the seminar. The only classes on Thursday will be 7am and 11am. If you are doing the baseline on Thursday night, you should not attend any other class!
Welcome to May folks! The single greatest month of your life to date. Unless you've been living under a rock, you've heard about all the cool stuff going down over the next few weeks. Scroll down to yesterday's post to check out a list of dates, or ask a coach!
Remember, if you are in the Paleo Challenge you need to schedule a time to get measured and pics. Below are the remaining times:
You'll need to be here to complete the Paleo Baseline either right before the seminar at 5pm, or right after the seminar (approx 8pm). If you cannot make these times, email .(JavaScript must be enabled to view this email address) to schedule a make-up for Saturday.
Scoreboard Update:
Cavewomen: 28
Cavemen: 16
The men are clawing their way back! Still a few verbal commitments on both sides that are not official yet. Team up! Get on each other and make it happen!
Here is a re-post of the LI Pulse article featuring CFLI and other local CF programs. Use the FB and Twitter tabs at the bottom to share it!
Holy shnizz it's the last day of April! But fear not, May is going to melt your face off. For those that have been following along, you've already heard that next month is going to be LEGEN....wait for it....DARY!!. Quick recap:
Saturday May 5th, 10am: Cinco de Mayo Mega Merchandise Madness Melee Thursday, May 3rd: Paleo Seminar / Conquering the Cave Presentation Monday, May 7th: Paleo Challenge Day 1: Wednesday May 9th: Registration for "Spring Cleaning" begins Wednesday, May 16th: Deadline to register for "Spring Cleaning" Friday May 18th: Deadline to register guests for "Spring Cleaning" Saturday, May 19th: "Spring Cleaning" Event! 1RM clean and jerk, food, drinks, music and fun for you and your family/friends.
For further information about any of these topics, scroll down through the last week or two or ask a coach!
Cave clarifications:
Ok folks, I want to take a few seconds to clarify a few topics surrounding the Paleo Challenge that may be confusing to some people.
1) Battle of the Sexes: This is an INDIVIDUAL challenge first and foremost. You will be competing for yourself and your own health and possibly prizes. The team scoring is a separate side challenge that has been added in for some extra excitement. NO OTHER PERSON IN THE CHALLENGE CAN EITHER HELP OR HURT YOUR INDIVIDUAL SCORE. There will be 1 male and 1 female overall winner at the end. There will be a weekly Team Winner each week based off of average scores, so if the number of competitors isn't exactly even, it's ok (although we want them as close as possible).
2) "I don't wanna do Paleo I'm trying to put on some size". Well you can stuff that excuse right up your a-...umm...nose. This is not a weight loss challenge. Your weight is not even part of the scoring. A strict Paleo diet does not automatically mean weight loss, unless you have some extra weight to lose. This lifestyle can most definitely help you gain some mass and strength as long as you are eating enough, and tailoring it to your specific goals. If you are in the challenge to increase mass, you must declare that ahead of time. If you don't believe me, ask Kenny Lamb. This guy has not only gained about 10lbs of muscle mass (to his already strong frame), he has burst onto the scene in the last few months as one of our top performers with increases in his strength and endurance. Throwing around insane weights and moving with machine-like endurance. The guy is untouchable right now.
3) "I've already been doing Paleo for _______, I'm doing pretty good so I'm ok". Ok, well your off to a good start, congratulations. But let me ask you this: How "good" have you been doing exactly? Do you have to tell a coach every time you "cheat", or do you let your team down each time you "slack off" for a day. Are you reporting how much water you drink to a coach? Or making sure you NEVER miss a day of fish oil and vitamin D? If you are 100% picture perfect, never cheat, and hold yourself this accountable, then maybe you are alright. If your doing 80 or 90% Paleo, or weekdays only, or Paleo except _____, well this might be the kick you need to take it to the next level and see the results your actually looking for. Think about it!
Don't get comfortable yet ladies, there have been a whole bunch of verbal commitments from the men in the last few days, and I'm sure they'll be some last second sign-ups in typical male fashion. Remember the deadline to register is Thursday, but the earlier you get in the easier it is for us to get this thing set-up, so hurry!
PS-don't forget to email Ian and/or Brianne to set up an appointment for measurements and "Before" pics. Please view Thursday as a last resort if you cannot make any of the other time frames. We want to have as many people done as possible by then so we can just focus on the Baseline and the presentation.
Long Island Pulse
So some of you caught the article on Facebook already, but in case you didn't, click the link below to see a cool write-up about CrossFit in this month's LI Pulse edition. The article includes quotes from several local CF coaches, including myself, and pictures of our own Pat Scribner and Nicole Lo Meli. Check it out, and use the icons on the bottom to share on FB and Twitter!
Guys, I've been talking a lot of smack to the ladies about this challenge but it's tough when there's only 5 of you!? Those who are registered..We're going to have total domination..Those who haven't..here are a few simple steps to get you going. 1. Sac up 2. Buy some meat and veggies 3.Get your cave-man on (Beards optional)..oh yeah and don't forget to register ASAP!
Strength:
Thruster 1RM
WOD:
For Time:
21 Thrusters (115/75)
21 Chest-2-Bar Pull-Ups
200M Run
15 Thrusters
15 C-2-B Pull-ups
400M Run
9 Thrusters
9 C-2-B Pull-Ups
800M Run
