Sunday March 10, 2013 Submit your 13.1 score online!
After a busy week of wrapping the paleo challenge and competing in 13.1 today is as good a day as any to take it easy, enjoy the neighborhood festivities, and relax. We have more ready for you tomorrow.
Great job everyone in the first WOD of the 2013 CrossFit Games. We saw some very impressive numbers. If you aren’t a little proud of yourself you really should be, this goes for everyone, today and Thursday. This was a nasty WOD and you all performed admirably. Remember to submit your score for validation before 7 pm tonight so we can validate it. https://games.crossfit.com/submit-score
By the end of the week we will be an Official CrossFit Kids Affiliate. We are very excited to make this announcement and welcome our little ones to our community. MK Heywood and Mary Nugent will be leading and running the classes as our CrossFit Kids coaches. We will begin classes Sunday April 7 running every Sunday in April. Class times will be Noon-12:20 and 12:30-12:50. We will be starting with little ones, 3 years to 6 years old. We will be adding age groups (6-12, 13-18) throughout the coming months and adding multiple classes throughout the weeks once the program is in place. This will be a free program in April to all CFB families. We will offer membership starting in May if you choose to continue with the program.
The CFB bowling outing at Eagle Bowling in Blue Island, will be this Friday March 15th. We will go after the last WOD of the day so figure 7:30 meet time. There is a cool new bar down the street in Blue Island, The Rock Island Public House we are thinking of trying out after bowling.
Then join us for Open WOD 13.2 Saturday March 16 as we welcome Amy and some of her massage therapist students to the Box to give all the CFB athletes massages. This is a free gesture so we hope you all will take advantage of her and her student’s generosity. They will be around while we perform Games Open WOD 13.2 and ready to massage your sore muscles upon completion of your WOD.
We will participate again this year in “Workout to Wipeout Domestic Abuse.” The event is Saturday March 23 during Games Open WOD 13.3. All we ask is a $20 donation when you arrive. The proceeds go to the Morgan Park Juniors who help aid battered women get shelter, clothing and safety. Grace Manning our Wednesday evening Yogi has agreed to offer massages during the workout for this event. She will be in the Box from 10 to noon helping you all recover from 13.3.
We have a Tough Mudder team going to Seneca, IL Saturday May 18th. The team name is Keep it Legal, password is chicago. Sign up to race on an amazing obstacle course with a great team. March 7 is the last day before registration rates go up $10. If we get enough folks we will rent an 18 passenger van to transport everyone. It’s gonna be a great time! Talk to John Majka for more details as he is the captain of the squad. For those who aren’t interested in the Tough Mudder some folks, Jen M and Jenni, are interested in the Color Run or Spartan Race. Summer is a great time to jump into any of these events. Just find one that is in your interest and grab a group,as CrossFitters we encourage trying new, different and fun things.
A very interesting read
Hey Guys, you are about to embark on quite a journey. If you stick with it the payoff will be significant. I’m not talking about the monetary award of winning the challenge, but the change in your body, strength, spirit, and attitude. It will be difficult, but what have you ever done that was worth it and easy. The things we work hardest for are the things that pay off the greatest.
1. Clean out the Pantry
2. Go shopping
4. Go for a walk
1. Clean out the Pantry
We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread,
rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial
sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined,
packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need
crackers and Goldfish. They might actually be healthier if YOU are healthier!
2. Go shopping
Now it’s time to fill your cupboards with food worth eating.
Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No!
Conventional options are fine. Beans and rice do NOT count.
Land: Pork, beef, lamb.
Sea: Trout, salmon, shrimp, crab. You know…fishy type stuff!
Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don’t get cheeky.
Round things out with some good quality bacon, omega-3 enriched eggs and some items like chickenapple sausage to help you with breakfast on busy days.
Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food
chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with
the season, which typically means what is on sale. Mix up the colors.
Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon. If you want
to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as
you like. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes
are great for athletes post workout but dodgy for folks who want to lose weight.
Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.
If fat loss is a goal limit nuts to 1-2 oz. per day.
Odds & Ends.
Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black
pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to
keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of
The majority of your meals look something like this:
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
• Several servings of vegetables, either raw, steamed, or lightly cooked.
• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts
such as almonds, pecans, macadamias or walnuts.
• Protein every meal
• 3-4 meals per day
• Limit fruit to 1 serving if fat loss is a goal
• Limit nuts to 1-2 oz if fat loss is a goal
• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.
4. Go for a Walk!
Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or
Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms,
TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-
9 hrs of sleep. You should wake up without an alarm, feeling refreshed.
If you are curious about these recommendations read The Paleo Solution. Or just follow this guide, reap
all the benefits and don’t bother with the details. That’s up to you.
-courtesy Robb Wolf The Paleo Solution
If you are on the go or short on time, you can get a rotisserie chicken. Many grocery stores have pre-peeled hard boiled eggs.
Think about placing an order with Steves Original Paleo Kits http://stevesoriginal.com/ they are great little jerky snacks with nuts and fruit.
We have in the past ordered Pre-Made Paleo meals. They are very good. We can become a local host if there is interest. By getting many orders at once we save on shipping. Chef Richard is a gourmet chef and all the dishes are tasty. http://www.premadepaleo.com/
And finally as Coach Glassman says-”Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.