de-fruiting.
I confess, I’ve been a huge banana lover for a long time. I could get away with it before when I was working out like a crazy lunatic. That’s not in the cards now, and I’ve had to find a way to balance my original “sugary” intake with my not-working-out-every-day lifestyle.
I dumped the banana. I finally took the plunge and gave him up 2 days ago. I’m strictly going to eat only berries (COSTCO frozen berries for anyone who doesn’t know).
I also had too big of an apple appetite. Those are going too. They have more sugar in them than I thought. 
You can find the sugar content in all fruits if you just click on the pretty fruit basket below! You’ll find that grapes, bananas, apples, mangos and a few others take the cake.
Oh yeah, look at the dried fruit category. Yikes!
These amounts are per every 100 grams.
Don’t stop eating fruit, just make some adjustments if you want to speed up your paleo results!
My new fave is my eggs every morning plus a blended treat of 1/2 can of coconut milk and 4 huge frozen strawberries. Not too sweet, just right.
read moreyou’re a turkey.
Tuesday, December 8th, 2009
Learn the Turkish Get Up.
5 Rounds:
Row 250m
5 Turkish Get Ups each side
Don’t focus on going for speed on these TGU’s. Focus on your stability and ability to smooth this move out. I’m more concerned that you get comfortable with the move! This is a GREAT shoulder stabilizing exercise as well as an incredible full body strengthener.
read moreMonday, Dec. 7th, 2009
OHS 5-5-5-5
4 Rounds:
10 Back Squat (go fairly heavy)
15 Plank extensions on rings
30 Double unders
End with 3 rope climbs (sub as necessary).
I’m pulling together everyone’s results from the 90 Day Challenge. Wow, I have to say that I’m very impressed with how many actually followed through with this. Give yourselves a BIG pat on the back for sticking it out, as most people fall right back into old habits!
I’ve said to many that I really hope you don’t go backwards now. Keep doing what you’re doing. Let’s make some tweaks if necessary and see where it takes you in March. 2010 can be the healthiest year yet for you all!
read moreThe end of a 3 month era.
Friday, December 4, 2009
10!
Shuttle run (down and back equals 1)
K2E
Renegade rows (2 rows equals 1 rep)
Ok, so an era isn’t exactly 3 months long, but I think there were some epic results so far, that constitute the 90 Day Challenge as an official “era”. Paleo Challenge ends Friday! Don’t give up on doing what you’ve been doing! Next body fat testing will be in the beginning of March.
Great results so far, and I’m looking forward to Saturday at the U of M 
have box. will jump.
Thursday December 3, 2009
Back Squat 3-3-3-3
AMRAP: 15 MIN.
Bear Crawl down and back
5 Dumbbell thrusters each arm.
Well, just when I thought I’ve seen enough awesome-ness at the Lab, you guys never cease to amaze. Tonight we hit max height box jumps and it was nothing short of a mind-over-matter feat.
Jason took the prize with a whopping 51 inches. See below!
It doesn’t matter what you fitness level is or what your ability is, there’s always something an individual can work toward. Ellen is proof of that! Nice job, dear.
And….Helen did 63 push-ups on her toes!
We almost had some limb casualties tonight, hence wanting to bring pillows and duct tape. Donna took one for the team with a big scrape on her arm to show for it, and Dave almost lost a toe when he psyched himself out in an attempt to jump many feet into the air. That’s what makes you guys tough!
read moregeeked out.
Wednesday December 2, 2009
Max height box jump (a great reminder to do this via CrossFit MSP!)
Let’s put our results on the board! We’ll hit this again in another month.
Make sure to wrap pillows around your shins with duct tape.
WOD
50 weighted walking lunges
Then: 3 rounds
21 Push ups
15 Pull ups
9 Box jump
50 weighted walking lunge
I must be geeked out on the rope this week. I decided I’d drop them down for the boot campers to give’er a whirl. Paul #1 and Paul #2 took to it fantastically and even managed to climb it with no legs! Nice job guys!
Climbing rope is pretty “up there” on my fun-things-to-do-list. Although, I won’t be climbing rope in the next few weeks as I let my hands heal.
Note to self: Don’t have lotion on your hands and climb a rope.
I had ZERO grip at the top and slid all the way down, while managing to rip skin off my fingers. That felt great.
Here’s one of the Paul’s crushing it all the way to the top
i’m in awe….
Tuesday, December 1, 2009
Split Jerk 3-3-3-3
3 Rounds:
Row 500M
15 Dips
Cool down, then: Planks and core work.
Well, somebody walking in the doors tonight not knowing what was going on might have thought everyone was drunk. We had a lot of dizzy people today due to the nature of the WOD. People left sitting on the floor in a daze. I think they were just trying to figure out how to best keep moving even though their eyeballs were crossed.
Something amazing happened today. Is there a dealer selling steroids around here that I don’t know about? Wait, it’s all your hard work paying off! We had MANY first timers up the rope, PR’s in the front squats, and Mary is now completely proficient in kipping pull-ups. What did I forget? I couldn’t keep track of all the amaze-ness today!
Keep an eye out for some newcomers this next week. Give ‘em a warm sweaty hug and welcome them them aboard! Kelle, Neill, Colleen and Rochelle are finishing things up and will be heading into….well, insert your own word here.
Ann, Christy, Anna and Mary with their first time rope climb! Way to go ladies!
A BIG CONGRATS TO RICH WHO GOT MARRIED THIS WEEKEND! WE HAD A GREAT TIME AT YOUR CELEBRATION
navigating the murky waters of supplements.
Boy, when it comes to supplements, I’m like a deer in headlights. If you stop to think about it, how the heck do you know what to spend your money on when there’s 7 million bottles of “stuff” to decide between? Ugh, it gives me a headache.
Well, if there’s one thing I know we should all supplement with, it’s fish oil.
We’ve all heard the benefits of omega-3′s. Omega-3′s are of utmost importance to us these days with the magnitude of inflammation that goes on in our American lifestyle.
Inflammation can rear its ugly head from all angles. Each person may have different symptoms of inflammation. Just to name a few…..
Eczema, heart disease, trouble losing weight, acne, allergies, asthma, cancer, auto-immune disorders, Alzheimers, etc…..yes, all of these conditions are now known to carry increased levels of inflammatory markers due to our extreme consumption of Omega 6 fats (too much!). If you don’t know much about proper Omega 3 and Omega 6 ratios, the bottom line is that our American lifestyle has tipped the scale in only one direction. Too much Omega 6 and not enough Omega 3!
The bulk of Omega 6 fatty acids are consumed through grains and poor quality vegetable oils. Hmm, the demise of our health.
That’s why fish oil is so important to supplement with. It’s packed with Omega 3, which we need! I got back on the band wagon with it after listening to some nutritional podcasts this last week.
How much do you consume?
What do you buy?
Isn’t it gonna taste…..fishy?
Research is showing that most people need more than the previously recommended dosage. Robb Wolf who has a deep background in nutrition, research and biochemistry (all while running and coaching at CrossFit Norcal) and is in the middle of writing a book, suggests .5g – 1.0g for every 10 pounds of body weight.
.5g for the pretty healthy person. 1.0g for the extremely unhealthy person.
I am 150 pounds. I consider myself pretty healthy. That’s roughly 7.5g of fish oil for me if I’m using the 0.5g ratio.
Yes, you need to do some math.
Ok, so 7.5g equals 7500 mg. Move the decimal.
I bought NORDIC NATURALS, in liquid form (no capsules), which is highly purified and infused with lemon and rosemary….so down the hatch it goes.
A serving size is 1 tsp. which carries 1725mg of Omega 3 fatty acids.
I need approximately 7500, so that’s about 4.5 teaspoons of the stuff.
3 tsp. equals 1 tablespoon.
So to make it easy on myself, I just eat almost 2 tablespoons per day.
Mmmm, fish oil. Hey, it tastes like lemon! FISH OIL SHOULD BE STORED IN THE FRIDGE!
This is the one supplement that you should spend your money on. There’s a gazillion other things out there, but start with this first.
read moreWell, let’s get back on track again this week. I can’t believe this is the LAST week of the 90 Day Paleo Challenge! I know some of you really made some great progress and I’m so proud of you! Don’t worry, if you fell off the wagon, there’s opportunity to get back on it over the New Year!
I still need your measurements and photos by the end of this week!
My goal was for you guys to create some new eating habits. Habits that have helped you feel unbelievably good. Don’t throw this all away just because the challenge is almost over! Think of the long term on this and you will keep making progress.
I have some ideas brewing for the next challenge, which will most likely start in March!
Thanks, Twin Town CrossFit for a couple ideas below. We’ll throw some new stuff at ya’ for Monday night’s WOD. Constantly varied, highly functional movement folks!
I can’t wait for the gymnastics certification coming in February. I’m dying to implement gymnastics into the programming. I’ve touched on it a little bit (and we still work on basic skills), but there’s so much more to learn!
Who wants to be a middle-aged adult and walk on your hands???? I do! I do!
I’ve also started re-doing the white boards to clean things up a bit. I will be posting all of the heavy lifts and your records up so we can make sure we’re making progress. It’s fun to see yourself move up too! Be proud and feel strong
Monday November 30, 2009
Front Squat 3-3-3-3
Intro / practice dumbbell hang cleans
Break up the number of reps in any fashion for time:
25 Body weight dead lift (or as close as you can get to this)
50 Single arm dumbbell hang cleans (alternate your arms, 25/35#)
150 hip heists (thanks Twin Town CrossFit, see video below). Break dancing move optional!
work the turk.
Do we all need to work some mashed potatoes off? Well, I can honestly say that those starchy carbs did nothing for me over Turkey Day and I happily passed on them. Just loading up on turkey, salad and roasted veggies was plenty satisfying. That meant that I could savor some pumpkin pie with real whipped cream and not feel guilty. I figured I’d save my indulgences for the good stuff!
I hope everyone had a great day with family and friends. Now let’s work off that stuffing!
Saturday Slam
Equal reps of all exercises. Score is lowest number of any one exercise. Some of you have broken 100, although this one will be tough to break!
Thrusters (45#/55#)
Ring Pulls
Box jumps
Jack knives (I’ll show ya)
3 x 30 sec. shuttle runs
read more
