WORKOUT OF THE DAY

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FRI 09.27.13 Lis’s CFMakeover game plan

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Listober CFMakeover Goals: get LEAN & stay SWOLE πŸ™‚

Coach Lis breaks down her goals for the CFMakeover.
In October 2010 I competed in another box’s Paleo Challenge and came in third place. I ate strict paleo for 30 days…no booze, no grains, no dairy. My only indulgence was a post-workout shake that wasn’t entirely paleo.
At the time I was a bartender at the Nook, on Piedmont Park. YES I was pouring fish bowls and surrounded by totchos at every shift and I STILL stayed clean. SOBERTOBER, ya’ll.
It was worth it. In 30 days I lost 7# of bodyfat AND gained 4# of muscle. I FOUND MY ABS! I slept better, felt stronger and got relief from my seasonal allergies, IBS and acne.
Since then, I continue to eat 80/20 paleo… indulgences are weekend alcohol, dark chocolate and sweet potato fries.
Here’s the plan this time around:
In November, I compete in the USAPL state powerlifting meet. I’m currently about 10# heavier than the weight class I hope to compete in. So I need to cut weight, yet maintain my strength.
I will eat strict paleo with exceptions for pre/post workout supplements, limit alcohol and sugar, and focus on recovery to stay healthy.
OH, and I have a weekend trip to NC planned 10/18-20, so I’m allowing myself one cheat weekend. πŸ™‚
Goals:
*Lose 6# of bodyfat
*Maintain muscle mass
*10 Strict Pull Ups
Diet:
*Strict paleo with ONE cheat weekend
*NO alcohol (SOBERTOBER), sugar, grains, dairy or legumes
*100 oz of water a day
Meals:
*I’ll lean on my girl Chef Veronica at Edesia Meals, the BEST paleo meal delivery service in town, for most of my grub.
*I’ll also cook a few meals on Sundays to freeze/save as backups. SO EXCITED it’s pumpkin season. NO, not the fake syrup sh*t they put in your coffee. REAL pumpkin, like the kind I’ll put in this pumpkin chili recipe… my FAVORITE of the season.
*AND I’ll shop in the CFM Pro Shop for a few backup snacks like Paleo Kits & Epic Bars.
Training & Recovery:
*Whatever my coach tells me to do πŸ™‚
*Lift M, W, F, Sat
*Wed night Metal Yoga at Tough Love
*2 add’l conditioning days: sled pulling/tire flips
*8 hours of sleep a night
*Weekly massage
*Weekly acupuncture
*Weekly float tank (sensory deprivation)
*2x/wk chiropractic adjustments & ART
*3x/week cryotherapy
Other
*Daily meditation
*Daily journaling

What are your goals for the CFMakeover? Post in the comments below… Not registered yet? What are you waiting for? Get in the game to change your life by Halloween! Check out CFMakeover details here.

CFMakeover Fall 2013
We’ll place the CFMakeover t-shirt/v-neck orders Monday. Let us know your size!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 10 min mobility work
B. 10 min goat work
C. “Karen” – For time:
150 wall balls 20/14

And coming tomorrow…Team Chipper

Work in teams of 3-4. Complete in any order, but once you start one movement, you must complete all reps before starting another movement.
40 Tire flips
60 Box jumps
80 Kettlebell swings
100 Burpees (jump to a 45# plate)
120 Walking lunges
Optional cash out:100 yard sled drag OR prowler push

TUES 06.26.12 FIGHT GONE BAD

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Paleo Night is tonight at Urban Pl8

Tonight is Paleo Night. Please join us at Urban Pl8 for a delicious four-course paleo meal (just $25!).I’ve got the following peeps in to join us for dinner: Lis, Sam, John DeG +1, Kenley, Donice, Dan, Alison, Uran… anyone else? We can add more by 5pm, just let Lis know! Reservation is at 8:30. If you want to carpool, be at the gym at 8.

July 4th Holiday Schedule

CFM will be closed on Wednesday, July 4th. The 6 and 7 am classes will also be cancelled on Thursday, July 5th. All other classes next week will be held as regularly scheduled.
We’ll post a no-equipment-needed WOD on Tuesday in case you wish to get moving on your own on the 4th.

SLEEP!

It’s come to my attention that many of you live in high-rise condos/apartments near the gym. These places all feature great views and beautiful tall windows. BUT, that also means a lot of ambient light from street lights and daytime sunlight comes in to disturb your sleep.
We all need seven to nine hours of sleep each night in a COOL, DARK room. And I mean pitch-black dark room… no light from alarm clocks, television, night lights, cell phones, street lights, sunshine, etc. Try blacking out those windows (garbage bags and tapestries do the trick just as well as expensive curtains) and turning the thermostat down a few degrees at night and note how much better you sleep.
Supplements like magnesium citrate (Natural Calm), GABA, melatonin and zinc can also enhance your sleep. Let Lis know if you’re having issues getting a good night’s sleep and we can do some troubleshooting.

Scott recovers post-Fran

Workout of the Day – Fight Gone Bad

Three Rounds, for max reps:
1 minute wall balls 20/14
1 minute sumo deadlift high pull 75/55
1 minute box jump 20″
1 minute push press 75/55
1 minute row (for calories)
1 minute rest

Add up all reps/calories for total score.