Workout of the Day (WOD)

Tuesday 10/22/13

Just because you’re eating Paleo doesn’t mean you will automatically lose weight.  Yes, if you do not manage your portion control and how much of the good foods you eat, you can gain weight. 

You read that fruits and nuts are Paleo foods so you pick up some of those too and begin "Going Paleo".  Hell Yeah.  Unfortunately, this is where some people go wrong. Instead of losing weight and building a lean, muscular physique, the Paleo dieter will make a few simple mistakes and end up gaining weight on the "paleo" diet.

Well now you're going to know better. Here are a couple of tips to help you out.

Paleo Tip #1 - Don't fall victim to the Faileo Diet

The caveman (dieter) practicing the Faileo Diet is bound to fail. The Faileo diet is when the dieter justifies eating unhealthy foods because they have been eating healthy, Paleo foods.

When this happens, the Paleo dieter’s caloric intake goes through the roof.  The Paleo diet is not a low calorie diet (it can be), and as a result it can't be mixed with other unhealthy, high calorie foods like fast food, cookies, etc.

Paleo foods are not magical, and they definitely won’t offset the bad foods. Make sure you think about what's important to you, and make decisions accordingly - both dietary but also life decisions as well - if you don't know what you want or where you want to go, you'll never get there.

Paleo Tip #2 - Restrict Nuts and Other Fats in Your Diet

The Paleo diet is a blueprint for healthy eating. That being said, just because a food can be labeled as Paleo doesn’t mean you can eat it in excess….Let me say that again, just because a food is labeled as Paleo doesn’t mean you can eat it in excess.(if you eat 5 Lara Bars in a day you just ate 1100 calories on top of your regular meals and are still eating Paleo)

The diet suggests protein and veggies as the staple for your diet. While nuts and healthy oils (like virgin coconut oil) are Paleo foods, they are also calorically dense which can raise daily calorie intake over daily expenditure if not careful.

Nuts and fruits in excess can raise carbohydrate count higher than most people realize.  If weight loss is your primary goal, restrict nuts and fatty meats and consider other means for a snack. Try a hard boiled egg, very filling and will take awhile to digest.

Paleo Tip #3 - Protein Only Breakfast

Wheaties for breakfast to fuel the day? Think again. Science shows that a carbohydrate rich breakfast will lead to hunger much quicker than a protein rich breakfast.

A protein only breakfast will keep your mind off hunger while shedding off pounds.

If you eat carbs for breakfast, expect to be hungry much quicker than if you were to eat those steak and eggs. Here is a great Paleo Breakfast.

Chorizo Scrambled Eggs


§  1 Tbs coconut oil

§  1/2 yellow onion, diced

§  1 red pepper, diced

§  1/2 lb chorizo, sliced (with no filler ingredients)

§  4 eggs

§  dash of sea salt

§  1/4 tsp freshly ground black pepper

§  hot pepper sauce


1.      Heat a medium saute pan over medium-high heat. When hot, add coconut oil and saute onions for 5 minutes.

2.      Add red pepper and chorizo until the chorizo gets crispy around the edges and the onion turns slightly translucent.

3.      Meanwhile, beat the eggs in a small bowl and add sea salt and black pepper.

4.      Pour the eggs into the pan with the onions, peppers and chorizo.

5.      Scramble the eggs softly until cooked.

Top with hot sauce.

Or have a protein shake with almond milk, that is a Grade A Paleo breakfast!

Some of you have been asking where Amanda has been, well she's in Thailand for a month receiving many Yoga Certifications and immersing herself in the lifestyle.  However during her downtime she does take a minute to demonstrate CrossFit to her friends.  Here is Amanda doing box jumps, push-ups and handstands.

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It's Tuesday and you need to submit your first 7 days of scores for the Paleo Challenge.  They should be from last tuesday through yesterday(Monday).  Your score should be submitted looking something like this:

Ron O.
Days Paleo 4 (out of the 7 days) = 4 points
Days working out 4 = 4 points
Days 8 Hours or more of sleep 2 - 1 point
Days Posting about Paleo 2 = 2 points
Week 1 Total = 11 Points

Strength:  Front Squat 15 Minutes to establish a 3RM

"Lift Up Luke"
Is in honor of Josh Everett's son, Luke, and a cause to raise Autism awareness. I recommend that you check out the website at:, and donate if you can.
It's a wonderful cause.

5 Minute AMRAP
4 Power Cleans 155/105
24 Double Unders
10 Pullups

For all of you in the Paleo Challenge, a few words from Arnold.