Now that our paleo diet challenge is coming to a close, there are some reasons that you may want to continue this lifestyle. Don’t be hesitant, but we are going to look at a pyramid. Try to suspend any skepticism and secede from any negative stigma that this simple geometric figure may cause you to conjure up. This is not a food pyramid! This is a structure that showcases separate areas of fitness/wellness and their relationship to each other. Notice what Coach Greg Glassman put at the base of the pyramid. If we falter with nutrition, everything else will suffer.
Remember that nutrition will also influence your health. There is a general concept illustrated in the Sickness/Wellness/Fitness continuum. In essence you must become well before you can become fit. Likewise, if someone ‘s fitness were to deteriorate, their wellness may become subject to follow.
If you are curious about some more general reasons to stick with the paleo diet. Here is Robb Wolf answering some FAQs and covering many topics from his popular book, “The Paleo Solution: The Original Human Diet”. Clear up some time because it is over an hour long.
It's Wednesday and the week is rolling! Chances are you could already be feeling a bit worn out after Monday's Bear Complex and yesterday's snatches. Make sure you are mobilizing and recovering properly every day.
What should I eat immediately following my WOD? Eric O'connor from CF Park City and the CF Training Staff has a few words of advice:
Question of the day: Why does he not recommend ingesting any fat calories in the period immediately following the workout? Answer in the comments below.....
(Note: he is just discussing the period immediately following training. Eric O'Connor is a smart man and knows that you should be eating copious amounts of good fat at other times of the day)
Here is a classic K-Star video that we've posted before. There is a reason for that of course, because it's great.... check it out for today's WOD prep:
Workout for Wed, June 05, 2013
For Time:
1000m Run
100 Squats
30 Pull-ups / 10 Muscle-Ups (P1 / P2+)
***Reminder***
Until further notice, all morning classes will be held at the blue gym.
Keepin’ It Clean
It is no secret that CrossFit Long Island is open to people of all walks of life. Everyone has a place at our facility. We put less emphasis on the fact that everything has a place as well. We constantly highlight our amazing community of members, so let’s remember to take care of each other. Putting everything back well organized and in its place can make things much easier for the members in the following class.
Take the Blue Gym for example:
Box and medicine ball spaces are all labeled. Check your equipment and find its space. It would even be a nice touch to store boxes with numbers facing out and med balls with laces facing out.
As we move along, we see that jump ropes and bands are grouped neatly with matching colors. Green boxes and Ab-Mats can easily be stacked below.
Come along as we make our way to the kettlebells. These crowd favorites are organized in ascending order and grouped by weight. They are best stored if they are packed tightly together. Keeping the tape side out is not vital, but makes for nice presentation.
Plates on both racks and carts have labels on them as well. Be sure to know what you are holding before you put them away. If everyone puts plates back exactly where they were found, it becomes a great convenience for everyone else. The same can be applied to returning barbells.
Finally, let’s keep out etiquette clean as well. It is very rare that this is ever an issue, but an occasional reminder never hurts.
De-Evolvers
Here is some information from yesterday:
Gold Gym
4pm-7pm (pics and measurement stations)
Baselines will run every half hour at the following times:
4:30 / 5:00 / 5:30 / 6:00 / 6:30
These times are when the Baseline starts.
**Pro's Please - You will complete the skills baseline in one time slot, and the other half of the baseline in the next slot.
Baseline/Pics Make-up: Thursday at 8:30pm at Gold (MUST CALL AHEAD!!)
HAPPY JUNE! Can you believe it!? “Big Things Spring” is officially in full effect as we’re heading toward “Super Summer.” We have our first 2 skill clinic’s scheduled for this month, a few WOD parties on the horizon, and whole lot of fun WOD’s as the warm weather is upon us. Hope You’re ready!
Oh did I forget to mention that our 40 day's in the cave is coming to an end!?
Paleo Peeps: It's the Final Countdown. Today starts your very last bonus challenge and Friday seals the deal! DAY 40!!! WOOHOO! Baseline’s will also be this Friday. Take a look at the adjusted schedule below.
SCHEDULE CHANGES:
Here’s your adjusted schedule for this Friday, June 7th:
Morning - Regular Schedule
Evening:
Blue
3:30 - P1 (note this class is not usually on the schedule)
4:30 - P2
5:30 - P1
6:30 - All Levels
7:30 - Open Lift (subject to change. Working on coaching schedule)
Gold
4-7 (pics and measurement stations)
Baselines will run every half hour at the following times:
4:30 / 5:00 / 5:30 / 6:00 / 6:30
These times are when the Baseline starts.
**Pro's-Please- you will complete the skills baseline on one time slot, and the other half of the baseline in the next slot.
Baseline/Pics Make-up: Thursday at 8:30pm at Gold (MUST CALL AHEAD!!)
*Side Note*All Morning Classes will be held at the Blue Gym starting tomorrow.
That means the 7, 9:30, &10:30 am on Tuesday’s and Thursday’s!
Hey Tribe,
It seems like summer is in full effect! As the days get hotter the WOD’s feel harder. Please remember to bring a small towel and plenty of water on these scorchers. Be smart about the heat. If you are not hydrated you will not perform well and on a more serious note can hurt yourself. Push it, but don’t push it.
Other Things:
Thanks to everyone who participated in last nights Paleo Potluck! The food was amazing! Pictures are on the way.
Tuesday & Thursday morning classes will now be held at the Blue Gym starting next week.
Saturday: Want to sleep in a bit, workout, annnnd do a little shopping? Tomorrow at the Tanger Outlets Reebok will be hosting morning workouts at 10am, 11am, and 12pm. Anyone who participates will receive 40% off all merchandise in the store right after. Go get some!
Runners: Pat and Lo’s Running Clinic will meet at Smith Point Park tomorrow bright and early. Be there by 7:45am or you’ll have to pay the parking fee. Please meet in front of the main pavilion.
CF 101- Our next CrossFit introduction class meets this Monday at 8:30pm. All prospects please by here by 8:15pm. Slots are still available but limited. See ya’ll Monday!
Workout for Fri, May 31, 2013
1 RM Front Squat
Then:
"Squat-A-Ton and Run"
4 R.F.T.
Front Squat 1 Ton
400M Run
