Workout of the Day (WOD)

Wednesday 10/3/12

Last week I asked you to write a blog post, if you wanted to. We have a lot of fitness, health, chefs and nutrition experts in our gym so what better way to get you exposed to them by letting you know about their services.

A note from CFIB – While we don’t endorse any particular “diet,” i.e. paleo, zone, etc.  what we do endorse is a healthy lifestyle and helping members to achieve that healthy lifestyle through our CFIB community.  CFIB does not make any money from products or services that we post about, we simply make the information available to you.

This is from one of our CrossFit Athletes, who was on our Regional Team.  James McLean

Tired of cooking “healthy” all the time? Do you need more time to cook? Did you ever wish you had a private chef?

If you answered YES to any one of these questions, then you’re in the same boat as most people. Several people have taken the plunge to having someone prepare their meals, a personal chef, and have realized how affordable it is.

There is definitely significant time and labor involved in cooking healthy at home with variety and buying almost exclusively from farmers, farmers’ markets and the local natural food store. Although home-cooked meals are the best (especially if the ingredients are local) not everyone loves to cook. Sometimes even those who love to cook don’t have time to cook.

The caveman “paleolithic” food lifestyle is very popular because many people have intestinal issues, hormonal imbalances, adrenal fatigue and chronic pain. This means avoiding grains, dairy, legumes and sugar and eating more locally sourced pastured meat and animal fat. Most people are raised on so much grain that they don’t even know how to cook “paleo” well. We were much healthier as a species when we ate plenty of traditional foods such as pastured eggs, meats, fowl, seafood and animal fats and very little grain or dairy.

If you’re as busy as many people and don’t count cooking as one of your favorite daily activities, then you need someone like me. Consider me your “private paleo chef”. I can cook up delicious gourmet-style paleo meals that are gluten-free, grain-free, sugar-free and dairy-free and using locally sourced pastured and antibiotic-free meat. You’re probably thinking it will cost a fortune to hire me to make most of your meals and snacks during the week, right?

Well, it’s not. Contact me if you’re curious about my services and costs. Contact me if you want tips on cooking for yourself (I’m here to help and give guidance too). The meals I prepare are quick for you to cook because it just takes 5 to 10 minutes to reheat.

Furthermore, the time-saved means that you don’t have to rush from kids, work, gym, hobbies to dinner after. Plus you will have more quality time to spend with your significant other…or insert latest hobby here or tv watching here :-)

How good is the food? Pretty impressive really, I don’t want your body and taste buds to get bored or used to the same old thing all the time. Like your workouts, my meals are constantly varied :-)

If you’d like to eat healthier, cut the carbs (and possibly some body fat), save time and save money, why not try it? All meals are completely programmable to fit your needs and tastes.

Also, if you're interested in private or group classes on how to cook healthier, cleaner and keeping it tasty contact me.

James McLean  (785)383-6743 or email me at

WOD: "Fight Gone Bad"

Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. The workout first appeared on on 1 December 2004,  It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.

Three rounds of:

  • Wall Ball (20/14)
  • SDHP (75/55)
  • Box Jumps (20 inches)
  • Push Press (75/55)
  • Row (calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score is totally points after 3 rounds is completed.

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