Workout of the Day (WOD)

Monday 10/14/2013 Paleo Challenge Meeting Tonight at 8pm

Crossfit Interbay Paleo Challenge – October 15-November 13, 2013

When: The competition will run from Tuesday October 15 - Friday November 13, (30 days, yes it ends a couple of nights before the CFIB 3 year anniversary party…huge coincidence).

Goal: To improve eating habits, workout attendance, sleeping habits and body composition of Crossfit Interbay members and trainers

Scoring: Contestants will be scored in two main areas

1. Workout attendance

  • Workout attendance will be awarded for WOD's      participated in at CrossFit Interbay or other Crossfit affiliates at a      rate of 1 point per workout for a maximum of 4 points per week.      (Special circumstances will be considered on a case by case basis for      workouts completed at a location other than a CF Affiliate; I understand      many of you travel.  Remember – CFIB      has classes 7 days a week.  Our      weekday classes run from 6 a.m. until 7 p.m.

2. Food journal. 

  • Everyone must keep a food journal.  The food journal is on the honor system      and points are awarded at a rate of one point per day for eating within      PALEO challenge rules, for a maximum of 30 points at the end of the      competition. Note:  Any trainer can      ask to see another contestant's food journal at any time.  If the contestant does not produce the      journal within a reasonable time, (have on self, in car, or gym bag etc.),      the contestant will be docked 1 point.  Additionally, if the contestant’s food      log is not up to date, they will be docked 1 point per each meal not      recorded in their journal - honor system is huge! The      contestant will tally their own food journal and point journal each week.  A week runs from Tuesday morning      through Monday night).       Contestants will turn in their points on Facebook, the blog on      our website or email ( by the end of the      business day each Tuesday to receive points for that week.

3. Extra Credit.

  • Extra Credit can be accumulated by:
    • Posting on CrossFit Interbay’s blog and/or Facebook       page throughout the Paleo Challenge on topics concerning the Paleo       Challenge, recipes, eating clean and lessons learned by you that you feel       are good to share.  2 extra credit       points can be earned per week for doing this, 1 point for each post; you       cannot earn 2 points in the same day, they must be posted on different       days. 
    • You can also earn up to 2 points a week each week if       you have 4 or more days with 8+ hours of sleep in a day.  You earn ½ point for each day you sleep       8+ hours of in a day.  You can earn       no more than 2 extra points per week.
    • Include extra credit points earned each week in weekly       post or email submission of food journal and workout points. 

·         The most points a person can earn in a week is 15 points (7 for eating Paleo, 4 for WODs, 2 extra credit points for posting on Facebook and/or the website blog and 2 for sleep)


  • $20 from each contestant's buy-in are put into the      "pot" to be awarded to the top male and female competitors with      the highest point totals.  However      we will be awarding prizes along the way too.

Rules to Paleo Eating:

  • A meal component is 'Paleo' if it contains: Meats/eggs,      Vegetable, Nut, Seed, Fruits. Eat a VARIETY of lean meat, other meats,      organ meats, fish, seafood, eggs.
  • VARIETY of non-starchy vegetables; especially kale,      collard greens, broccoli, asparagus, brussel sprouts, mustard greens,      spinach, chard. There are many types of these dark, leafy green vegetables      (DLGs).
  • Learn your spices & herbs to make your food taste      amazing and avoid boredom.
  • Moderate starchy vegetables: sweet potato, roots,      tubers, squashes - only allowed at one meal per day to qualify as a paleo      day .(regular potatoes are not allowed)
  • Fruit (moderate to 3-5 servings/day if you have      significant body fat to lose).
  • Eat moderate healthy fats (nuts, high quality olive      oil, coconut oil, mac, walnut oil in cooking) - no other oils are allowed.
  • Moderate nuts and seeds (best: walnut, mac nut, Brazil      nut, pecans, and almonds).
  • Try to add very little or no salt to your food, steer      towards seasalt.
  • Smoked and dried foods are allowed (jerky), read labels      and steer away from foods with sugar and so on added.
  • Salad dressings must be based off of the allowed oils previously      discussed.
  • Coconut, almond milk is allowed (read label!).
  • Coffee is allowed.
  • Honey, stevia, and agava are the only      sweeteners allowed.
  • Contestants are allowed to have protein shakes in their      daily diet.
  • 1 serving of Dairy is allowed in diet with no loss of      pt, a 1/4 pt is deducted for each      additional serving.
  • If your day contains one alcoholic drink (only beer -      12 oz, wine - 6 oz, or hard alcohol - 1 shot - cannot mix with soda,      juices, syrups etc.) you will not have any points deducted, anything      beyond one drink a day is scored a zero for your day of eating.
  • Any other "questionable" component      drops your score by .25.  (if you’re not sure ask one of the coaches,      text or email).
  • These      foods are not 'Paleo' - a      day containing any of these are scored a zero for the day:  Grains,      breads, legumes, cereals, rice, pastas, Sugars, artificial sweeteners.
  • Processed food: if it is changed by manufacture from      natural state other than basic cooking processes.
  • Canned Food is considered a basic cooking process      (just can't have all kinds of additives). 
  • No fast food is allowed.
  • No syrups in coffee etc. unless they are of the allowed      sweeteners
  • No deep fat fried foods

Vitamin, mineral, fish oil, creatine, and other similar supplements are allowed.  Stay away for sugar based or "energy" type drinks, these are not allowed.

The eating week runs from Tuesday - Monday night.  Food Journal and workout points are due preferably by Facebook or the CFIB website in the blog comments (email will be accepted for those who do not have a Facebook account, email to: each week by Tuesday night @8pm for the previous 7 days score.  Only post: Your Name, Food Journal points, Number of Workouts, Paleo post points, Sleeping points and your grand total of points for earned that week, not your grand total points over the course of the 30 days.

If you have questions, concerns, need recipe tips, what to eat tips etc…. a couple of coaches have stepped up to take texts and emails in order to help you:  Coach James has been a Paleo Chef and has a lot of recipes and ideas to share.  Coach Taryn has been coaching fitness, clean eating & mentoring people for many years.  Both are great resources for foods, recipes, and anything you can think of during this challenge.  I will also be available to help but my cooking knowledge is not as extensive as these two, I’m a chicken and vegetables kind of guy :-) feel free to text

Coach James: (785)383-6743
Coach Taryn: (206)979-4408
Coach Ron: (206)399-5707

Follow this helpful to answer additional questions on paleo eating and servings.

Shopping lists: and
ce-and-ramblings/ (the mulligatawny stew on this page is delish!). This page contains many links at the bottom

We will have a print out of todays information.  You do not have to attend the 8pm meeting tonight in order to participate.  At the halfway point of this challenge we will have a CFIB Paleo Potluck.

paleo pancakes.jpg

Paleo Pancakes

2 Bananas
3 eggs
1.5 tbsp. cinnamon
coconut oil

Directions: Add bananas and eggs into a blender, blend for about a minute, whiles it's blending add the cinnamon (otherwise it gets stuck on the side)  This makes a nice thick pancake batter. Add you coconut oil to a pan on medium heat, add the batter and enjoy!

We are going to do this WOD today and we will do it again at the end of the 30 day Paleo Challenge to see how much you improved while following the cleanest eating you have done in a long time.

WOD:  "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  1. Wall-ball, 10 ft target (Reps) (20/14)
  2. Sumo Deadlift high-pull (Reps) (75/55)
  3. Box jump (Reps) (20 inches)
  4. Push-press (Reps) (75/55)
  5. Row (Calories)

The last time we did this WOD was 4/25/13