Workout of the Day (WOD)

Wednesday 1/9/13

It's time for our annual clear out of left behinds "stuff"! We put all the extra water bottles and clothes that have been left behind in the front room. Take a peek and see if anything belong to you. Items unclaimed will be gathered up Friday evening and donated to the Union Gospel Mission down town.  If you have any items you wouldn't mind donating to the mission feel free to bring them in before Friday :-)

We haven't done anything exciting or silly in a while so John O. suggested we put together a CrossFit Interbay Team for the Polar Plunge.  Who's interested?  Plus it raises money for a good cause.  If you're interested contact john at:


Complete as many rounds and reps as possible in 5 minutes of:
WOD 1:
15 Box Jumps (24/20)
15 Push-Ups

Rest 2 minutes

WOD 2:
Complete as many rounds and reps as possible in 5 minutes of:
15 Wall Ball Shots (20/14)
15 Kettlebell Swings (55/35)

Rest 2 minutes

WOD 3:
Complete as many rounds and reps as possible in 5 minutes of:
15 Pull-Ups
15 Burpees

The Paleo diet and diet in general is KEY to health and performance. Whether using it to reverse diseases, prolong life, maximize performance or any other amazing benefit, it is all based on consistency.

We all know how hard it can be to stay strict to a diet, especially if it is much different from what we ate beforehand. This is why the 5 tips below will help you stay consistent while following the Paleo diet, or any other diet that requires strict dedication.

Note: this article may say “Paleo” but each of these tips are for any special diet you may be starting, this could mean a high caloric diet for strength gains, or less caloric diet for loss of body fat, etc…

1. Schedule Cheat Days

This is crucial! You are bound to cheat, and you are better of knowing ahead of time when that will happen. Personally, when I used to fight and drop extreme amounts of weight over many months following an extremely strict diet, I would still take one day a week as my cheat day (Saturday) and eat everything and anything I want(not to excess). This actually accelerates fat loss, as it increases thyroid enzyme production. This also allows you to be completely clean the other 6 days per week.

2. Don’t keep it in the house

The holidays are the worst time of year for me when it comes to eating healthy and it’s primarily because I keep random junk food and candy in the house.  When it’s in front of me I grab it and eat it by the handfull.  When I don’t have it in the house and I have other snacks & food prepped for quick consumption, I eat much better consistently.

3. Take Before Pictures/Measurements

Make sure to take “before” pictures before you begin the diet. Also include waist measurements, arms, chest and body fat. For athletes you can also take workout times as you’re “before” measurement. Personally, I have used workouts as my “improvement” indicator. When you feel like you want to cheat and have had enough of the diet, look back at the before measurements, it will give you inspiration to keep on going!

4. Surround Yourself With Like-Minded People

This, to some degree, is one of the most important things you can do not only to help you with your diet, but life in general. If you can find someone to change their eating habits with you, or simply surround yourself with others who eat clean and recognize the important of health as do you, it will keep you on track. Find these people through the same outlets you go to (such as your CrossFit) and stick with them and hold each other accountable.

5. Make Goals, and Check Them Off

Unfortunately we know we will not get immediate results from dieting. It took you a long time to get a certain way, don’t expect to completely change your physical appearance in a week.  There is an “immediate gratification” we all seek and when we don’t get it right away, we begin to alter course from the diet. This is why making goals is so crucial. Make weekly or even daily goals and write them out. Check them off as you complete them. This will make you realize first hand you are making progress towards your “big goals” and will keep you on track. (The goals can be anything such as checking off each day you eat clean).

If you incorporate these 5 goals into your routine I guarantee you will stay consistent with the Paleo diet and see far better results, whether it is in the gym or on the scale!

All this talk about nutrition got me thirsty.  Milk in my sippy cup....THUG LIFE!!!!


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