Paleo / Zone Nutrition Class Tonight at 6pm
Learn why frozen waffles, cake and so many other things
won’t get quite get you on the road to wellness!
Seriously, ladies and gents, if you’ve not attended one of my classes, do it.
All our weightloss successes, top athletes, and healthiest clients, to include myself eat this way.  I don’t teach anything at CFW that I don’t do personally and have experienced gains from.  But don’t just take it from me, ask Dan J., Mere, Fitz, Em, JD, Zach, Ronbo (pictured below), or any of the others that have "gone paleo" what it’s done for them. 
Ronbo sans 30lbs after 69 days of paleo and CFW
And the only thing fake about these pics are Ron’s hair color and tan in the "after" shot!  
Esko…  first time on a peg board and to the top.
The first lady to the top and back down gets a hoody or tshirt of choice.
A huge thanks to Matt M. for making and giving CFW the new fun board!!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Clean & Jerk: 85% x 1 x 2, 90% x 1 x 1, 95% x 1 x 1
Snatch: 80% x 1 x 2
Back Squat 10 – 10 – 10 
Swim, Run, Bike, or Row
3 min on / 3 min off
3 min on / 2 min off
3 min on / 1 min off
2 min on / 2 min off
2 min on / 1 in off
1 min on / 1 min off
1 min on


0 thoughts on “Posted: 2/10/2010

  1. A FED says:

    Peg board IS fun…a challenge (except for the spider monkey pictured above)
    there are a few wood slivers MISSING now…ehhhemmm JD 🙂
    gives it character though! I pretty much SUCK at it…my goal is to get to 2nd star, then scream like a toddler to "get me down" see you all tonight!

  2. Em says:

    So let me just say this…running the Endurance today with these wind gusts SUCKED! Oh well…want more, do more…nite all!

  3. taylor says:

    Kent, you are close! He was actually reaching for a shot of tequilla! I have seen those pictures sooooo many times. But I still have to stare at them and think…wow!Im so excited to get on that peg board, I have never done that before. I think we might have had one in grade school gym class.

  4. Kate says:

    Em, Megan had me make your eggplant lasagna a few days ago and one thing that helped was slicing the eggplant before and layering it on a plate with papertowels to soak up some of the water initially. They say if you salt the eggplant it'll hold the water a little bit too…but then you're adding the salt. 🙂 great recipe it was delicious!!

  5. Noelle says:

    EM!! I feel your pain. Just almost got swept off my feet. First half of intervals was like a crawl, second I felt like I was flying. New challenges every day.

  6. Jill P says:

    The Evil of Agave
    Written by Calvin Sun of CrossFit Invictus
    Liquid Death by CrossFit Invictus San Diego

    Liquid Death

    With the increasing popularity of the Paleo Diet, many people are turning to agave nectar as a sweetener in many of their favorite recipes. It’s understandable to see why people would think of using agave nectar as it doesn’t add any other flavors like many sweeteners and it tastes sweeter than sugar. Unfortunately, it’s not Paleo and it’s definitely not good for you. So imagine my surprise when I was walking through the aisles of my local Costco only to be confronted by a gigantic pallet of agave nectar. The labeling advertised it as a “low glycemic organic sweetener” and it must have worked because it was selling like there’s no tomorrow. Today, we’ll discuss some of the reasons why you should reconsider indulging in this sweet poison.

    It’s a Refined Sugar

    Don’t be fooled by words like “organic” and “natural” on the labeling. Substituting your usual sugar with agave nectar is far from making a healthier choice. A few weeks ago George noted that despite it’s appealing name, agave nectar is a highly processed and refined product. The fact that it’s manufacturing process is patented should probably be a big clue that it’s not as “natural” as they would like you to think. Let’s keep in mind the premise of the Paleo Diet, consumption of refined carbohydrates was an impossibility for Paleolithic humans.

    Agave Nectar Makes You Fat

    High-fructose corn syrup is the primary sweetener that you find in most sodas, “sports” drinks, and many other foods, and it contains about 55% fructose and 45% glucose. Agave nectar, on the other hand, contains about 90-97% fructose and 3-10% glucose. I guess marketers decided that agave nectar sounded better than “really freakin’ high fructose syrup.” Fructose is an isomer of glucose, meaning that both have the same chemical formula but different molecular arrangements. Because of their different molecular arrangements, fructose is not digested in the same fashion as glucose. This is problematic because fructose tends to promote a process known as lipogenesis (lipo- meaning “fat” and -genesis meaning “creation of”), in other words fructose consumption results in your body manufacturing fatty acids from carbohydrates. Far from ideal when looking good in a swimsuit is your goal.

    Agave Nectar Might Kill You

    According to a study published in the American Journal of Clinical Nutrition, fructose consumption has been directly linked to obesity. Instead of being digested in the small intestine, fructose passes unchanged into the portal vein where it is directed to the liver to be processed. Once in the liver, fructose is broken down into components that readily form triglycerides. Subjects that were fed a diet that contained 17% fructose experienced a massive 32% increase in plasma triglycerides. High triglycerides are associated with metabolic syndrome which is indicative of increased risk for heart disease, diabetes, and stroke.

    In conclusion, you should strive to eliminate all processed and refined carbohydrates from your diet. Agave nectar, table sugar, high-fructose corn syrup, and even artificial sweeteners should be avoided (read my posts on Splenda here and here). You have to make an effort to read labels as refined sugar is in everything from sweet foods like sodas and ice cream to savory foods like deli meats and sauces. Of course, this is not to say that there aren’t any good uses for the agave plant. Fermented agave, for example, is a favored drink amongst many CrossFitters, but that’s a discussion for another day.

  7. t. says:

    Thank you JP. Everyone wants a compromise to going truely paleo.
    I made a slight joke about it yesterday with the ice cream thing. But there's no real compromise.

  8. peter says:

    I have found when you go strict paleo and stay off the sugar, foods actually taste better. i now drink unsweetened tea and it's delicious, i can actually taste the flavor of the tea. i also found that you don't crave sweets and sugar if you try to cut it completely out of your diet. i find that when i allow myself a treat, i find that i want more and start to crave the sugar. My paleo has also had an effect on the people around me, some of my coworkers are starting to eat better, the office assistant who sits at a desk all day would eat sweets and junk food, i overheard her talking about how tired she was and i proceeded to give her a very down and dirty version of paleo and why to do it(i'm not a knowledge geek like t)after about two weeks of eating better snacks she has more energy and she may not realize it but even her face has gotten clearer and healthier looking. My ten year old son who loves sweets (he's like his daddy) is trying to eat healthier by taking his lunch to school and cutting back on his bread intake and cutting out sweets!!!! I couldn't be prouder. One of the big advantages to paleo is of course losing weight, being healthy on the inside, and better gains. But i'm here to tell you people notice the spring in your step and the energy boost that eating this way brings you. well, enough rambling on…

  9. No GOOD says:

    Thanks for the pics Tony. High lights by Della Tesa tan by Prima Day Spa pictures by Taylor and body by "Waking Up" and diving head first into the Crossfit lifestyle. I am not the strongest I have ever been in my life. But I am the fittest, and a better athlete because of the nutrition classes, oly training and positive envirorment at CFW. Like I have said before not every meal is correct in portion but 90% of what I eat is paleo. I don't do blocks or measure. I eat to live healthy and try to have meat greens nuts and fruits with meals and snacks. I eat basic mostly the same thing all the time. If you need help with paleo for preformance as told by Ron educated by Tony let me know I will be more than happy to help. Have a great day!!!

  10. JG says:

    Lookin' good RNG. …not like that so don't get too excited.
    Good post by Jill about the Agava..thanks for the info.