Main – CrossFit

View Public Whiteboard


20 mins

Floor Press (5×5)

*Increase weight each set
*Fitness – from rack
*Performance – from ground


Metcon (AMRAP – Rounds and Reps)

4min AMRAP
100m Row
10 SOH (Rx+ 135/95) (115/75)
Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

4min AMRAP
100m Run
10 Alt KB Snatch (1.5/1)


Why you should take our Health & Wellness Challenge & How to Survive!

So why Paleo or Zone or Whole 30!?  What’s the point, can’t I just workout hard & still eat what I want!?


It’s the truth!  So to answer the above question, sure, you can keep working out as hard as you want, but you simply cannot out train a bad diet.  Abs are made in the kitchen & nutrution is key.  With spotty nutrition, you’ll most likely hit a plateau at some point, the gains will slow down, and generally you’re selling yourself short on the level of health & wellness you could achieve.


So what is Paleo, Zone & Whole 30?  Here is a break down of the 3 in a nutshell…



The Paleo diet is fashioned after the Paleolithic Era, so you basically eat as the cavemen did! The big idea here is to eliminate processed/packaged foods and to eat real, whole, nourishing foods.  The cavemen didn’t have dairy or grains as an option, so these things were not apart of their diet.



The Zone Diet is about balancing your macronutrients – protein, fat and carbs – at every meal.  This in turns balances out your hormones as well as many other bodily functions while ensuring you’re getting proper nutrition.  Most typical CrossFitting men need roughly 15 blocks a day and women need somewhere around 12 blocks, but this can be adjusted based on your goals (like fat loss vs performance).

There are several lists (here & here) that outline foods & what serving size equals one block. You’ll notice that the above meals and the lists contain some grains and dairy.  While this is an option on Zone, we’re taking these out for our challenge.  Again, the goal is to eliminate processed/packaged foods and to eat real, whole, nourishing foods.

When following Paleo or Whole 30, it can be helpful to keep blocks in mind. 3 Almonds is considered 1 block of fat, so when you’re grabbing a handful of almonds for a snack, you may be getting more fat than you realized.  3 cups of cooked broccoli is only 1 block of carbs. While the good news is no one ever got fat eating broccoli, you probably don’t want to eat 9 cups of broccoli to get your 3 blocks of carbs with dinner!  You either need to eat more broccoli or eat some other nutrient dense carbs 🙂

Whole 30


Sounds familiar huh?  Whole 30 is very similar to Paleo, although a little more strict.  No natural sweeteners, like honey or molasses, no recreated Paleo “goodies” and a few other restrictions mentioned here.  The point of Whole 30 is to eliminate certain foods groups (sugar, grains, dairy, legumes) that cause inflammation, hormone and gut disruption, and unhealthy psychological responses to see how your body feels without them!  Again, the idea is to eliminate processed/packaged foods and to eat real, whole, nourishing foods.

Are you noticing a common theme!?

I’m convinced that once people know better, they do better.  But sadly, most people are plain UNINFORMED about the food they eat.  I’d advise you to read around the following pages, whether now or in the near future: Whole 30 Program, Nutrition 101How to Follow Zone & Paleo, and Paleo Basics.

For now, here are some highlights & staggering information:

  • Foods like sugar, grains, dairy & legumes have unwanted side effects that people don’t even realize they’re experiencing – ie aches & pains, digestive issues, skin/dermatological issues, hormonal imbalances, inflammation, allergies, high blood pressure, etc.
  • The foods mentioned above also create a psychological response – we like to reward ourselves with food, satisfy needs/cravings with food, turn to food for comfort, among other things.  But the reality is we are not animals doing tricks to earn treats, we are humans fueling our bodies for activities, health & wellness.
  • Celiac Disease and gluten intolerance’s are real and becoming more common due to the fact that most wheat is GMO (Genetically Modified Organism).  In fact, Asian countries, like Japan, will no longer import wheat & other crops from the US because they are GMO and infested with pesticides.
  • Other commonly GMO crops in the US include: corn (88%), soy (93%), cottenseed (94%), alfalfa, papaya, canola, and sugar beets.
  • Corn is a grain & is not Paleo or Whole 30 approved!
  • Eggs are not dairy & are Paleo, Zone & Whole 30 approved!

Have you learned anything yet!?  Are you still reading!?!

So now what, how do you survive the 6 weeks of the challenge and beyond?  Here are my tips & a little tough love!

  • Plan ahead!!!  Go ahead & plan out your meals for the day/week.  If you know what you’re going to eat & actually make it, you should have a fool proof plan!  If you are stuck hungry with zero approved food available, you’re setting yourself up to fail!
  • Clean out your pantry & fridge!  You cannot have cheese & bread staring you in the face every time you open the door.  It’s time to purge people!
  • If you’re hungry, eat!  Just make sure it’s within the guidelines.  This is not meant to starve you, you should be eating!!
  • Read labels, read labels, read labels!  If there is added sugar, soy, or other ingredients that sound questionable, they’re out.  (As in salsas, marinades, dressings, etc) Just put it back on the shelf & keep looking.  Or make your own!
  • The internet is a wealth of knowledge!  Do your own research, look up new recipes, try new foods.  It will be a trial & error process, learn to love it.
  • This doesn’t have to be expensive!!  Know what to buy organic & what to skip.  Costco has great deals on organic meats, almond butter, coconut oil, nuts, etc.  Earthfare often has their grassfed beef and antibiotic/hormone free chicken on sale, so stock your freezer!
  • Be STRONG!  This is not hard.  Hero WODs are hard.  Cancer, child birth, loss…those things are hard!  No cheese for 6 weeks is not hard!  Black coffee for 6 weeks is not hard!  Mind over matter my friends.  You are a grown up & no one can force you to eat that piece of birthday cake or bowl of ice cream!  No one says you have to eat steamed brussel sprouts and fish for 42 days straight.  Make a commitment to yourself & really do this!

That pep talk was as much for me as it was for you 😉  So now let’s get down to the recipes! Here’s some of the staples in my diet, many favorite go to recipes, websites I frequent & some new recipes I hope to try…

Foods I eat on repeat:

  • Eggs – scrambled, fried, omelets, breakfast casserole, etc
  • Sweet Potatoes – in the morning with fried eggs, at lunch, with dinner, baked fries, hash, in breakfast casseroles, stuffed with thai chicken (recipe below) or spaghetti meat sauce (fav sauce)
  • Bananas, Apples & Berries – go great with just about any meal.  If you’re having a sweet craving, drizzle a little honey on top of some berries!
  • Carrots – provide some good crunch when you need it!
  • Frozen Organic Broccoli – easy & quick to make, sprinkle with some garlic salt, voila!

Meals I eat on repeat:

Other Delish Recipes:

  • Harvest Roast
  • Kale Salad (minus the cheese!)
  • Sloppy Joes
  • Meatloaf
  • Nitrate Free Deli Turkey Roll Ups (rolled with zucchini & avocado)
  • Stuffed Spaghetti Squash
  • Roasted Asparagus, brushed with evoo & salt/garlic salt, 425*
  • Roasted Broccoli – cooked same as above
  • Roasted Carrots fries drizzled with honey – cooked same as above

Websites I frequent:

Approved Meal Substitutes (to be used in moderation!):

  • Protein powders
  • Quest Bars
  • Perfect Bars
  • Lara Bars
  • FitAids

I so hope this helps you over the next 6 weeks and gives you a jumping off point!  I definitely do not have all the answers, I don’t know everything about nutrition, and I certainly don’t know all the best recipes out there.  If you have questions, just ask!  If you need help, just ask! And if you find an awesome recipe, share it on our social media sites with the hashtag #cfpfallintofitness.  Share your progress pictures, your inspiration pictures, share it all!! We’re in this together!

Here we go 🙂

photo-9 (1)


Main – CrossFit

View Public Whiteboard


20 mins

Thruster (Find Heavy 2 Reps)

Fitness – from the rack
Performance – from the ground


Metcon (Time)

Thrusters (Rx+ 50% 2 reps) (Fit 40% 2 reps)
*Complete each round and rest as much as needed
*If you break up a set you must complete a 200m run
*15 Minute cap


Max Effort Plank Hold (Time)

Sample Food Diary #cfpfallintofitness

Our Fall Into Fitness Health & Wellness Challenge starts in just 10 days!


In order for you to be as prepared as possible, here again are the food guidelines as well as 3 days worth of sample food logs.  Next week, be on the lookout for brief descriptions of Paleo, Whole 30 and Zone guidelines & ways to help you succeed not only in this challenge, but in maintaing good eating habits beyond these 6 weeks!

For the challenge:

  • Food Logs are required.  You will turn them in at the beginning of each week to Michelle or Stephanie.  You can track your food in Wodify, electronically and email it in, or plain ol’ pencil & paper.  Whatever way is easiest for you!  (Word to the wise: It’s best to record what you ate right after you eat it!  If you save it for the end of the day or get behind & try to recall what you ate, you’re setting yourself up to fail!)
  • Each day you can earn up to 24 total points:
  1. Food = 15 pts (minimum 3 servings of protein/3 servings Fruit & Veggies – this is the minimum!!  You should be eating protein, carbs & fat with any meal – including snacks!)
  2. Fish Oil = 2 pts
  3. CrossFit = 5 pts
  4. 20+ mins Extra Workout/Mobility = 2 pts
  • Cheats -5pts per serving unless otherwise noted:
  1. Not having 3 servings of protein/3 servings of Fruit & Veggies in your day = -10 pts
  2. Dairy (Only -1pt for milk in coffee)(dairy in protein powder is ok in moderation)
  3. Grains (This includes wheat – breads, pastas, etc, rice, quinoa, cereal, cake, cookies, etc)
  4. Legumes (No peanuts, soy beans, beans.  Green beans, snap peas ok)
  5. Fast Food
  6. Alcohol (Only -1pt for red wine, cider, tequila per serving.  More than 2 servings in one sitting, -10pts)
  7. Paleo Goodies (-2pts per serving)
  • Supplements (protein powders, FitAids, Perfect Bars) are allowed, but should be used in moderation.


Sample Food Logs:

Monday 9/22 – 22 pts

  • 3 eggs, banana, almond butter
  • bacon burger, 1/2 sweet potato, ghee & cinnamon, broccoli
  • apple, quest bar
  • buffalo chicken, broccoli/cauliflower/carrot/zucchini veggie mix, almonds
  • CrossFit – 11am class
  • Fish Oil

Tuesday 9/23 – 22 pts

  • protein powder/almond milk/coffee shake
  • 3 eggs, pepperoni, strawberries, kiwi
  • apple & almond butter, fitaid
  • buffalo chicken, 1/2 sweet potato & ghee, broccoli
  • CrossFit – 9am class
  • Fish Oil

Wednesday 9/24 – 17 pts

  • protein powder/almond milk/coffee shake
  • 2 eggs, bacon, 1/2 sweet potato, coconut honey almonds
  • smoothie with spinach, banana, strawberries, coconut water
  • 1/2 almond butter perfect bar & fitaid
  • buffalo chicken, broccoli
  • 1 square dark mint chocolate (-5)
  • CrossFit – 9 am class
  • Fish Oil

The food logs don’t have to be complicated!!  That’s not the point of keeping them.  We’re not trying to make your life harder, just adding a little accountability!  We don’t need to know portion size, how you ate your eggs (scrambled, fried, hardboiled, whatever makes you happy!), what time you ate, etc.  That being said, you can be as specific as possible, or as simple as possible!  If you have a cheat, just note beside it the loss of points – not all cheats are created equal remember? 😉

You should strive to eat real, whole foods and to have some form of protein, carb and fat at each meal, including snacks!  If you have a cheat, just write it down & move on.  1 cheat doesn’t equate to failure just like one bad day doesn’t mean you have a bad life!

Stay tuned next week for more info on Paleo vs Whole 30 vs Zone and how all can be incorporated to make you the healthiest version of yourself!  We’ll talk next week 🙂

Happy Weekend!!