Sunday, January 1, 2012 at 9:34PM Just found the best ebook for this new adventure of mine. Check out the link below. Great price for some much helpful information. If you want some help starting up the Paleo way of life this is the best. Trust me, I have looked all over for something simple and easy. Here it is:
Monday, December 5, 2011 at 6:06PM Everyone is always looking for someone or something to follow. It takes the stress off of us and onto someone or something else. If you have not yet heard about the Zone Meal Plan then let me help provide some resources that could help you follow this meal plan.
Step One:
Use this *link* to learn your allowed blocks.
Step Two:
Use this basic baby meal plan to start with by modifiy the numbers of blocks (servings) to match what you were told to have by the calculator. This gets you started with something easy and simple. You can move from here and read this articles and use these links.
Crossfit Free Nutrition Article - Meal Plans
Front Range Crossfit - Paleo Support Article
Crossfit Free Nutrition Article - Avoiding Metabolic Dearangment
Step Three:
Go get the food you need and plan each day the day before. Weigh yourself and see what happens. I would personally give your body at least 4 weeks to see what happens. Best of luck and post the results.
Monday, September 26, 2011 at 1:18PM Here is my newest WOD. It has two parts, hence the name, and was what I did today for my workout. So, check it out since some of you (clients) will be doing it!
Laverne & Shirley:
Laverne
500 Meter Row
Floor Wiper W/ Leg Raises
Ratio 3/2 (change it if needed)
Sumo Deadlifts
Shirley
Sumo Deadlifts W/ Highpulls
Push Press
500 Meter Row
Thursday, September 22, 2011 at 5:38PM 
Mondays and Wednesday I have been running a class called Lifestyle Fit. A team training program that covers the basics of fitness. Wednesday I decided to test and score everyone's workout. The workout round consisted of 90 seconds on the rower, 90 seconds of push ups, 90 seconds of swing sit ups and 90 seconds of body squats.
The goal was simple. Obtain your PR and we would retest on Monday. You would receive a point for every rep or calorie done. After each complete round they had 90 seconds of rest. They were able to perform 4 rounds before we ran out of time. Here are the results.
Rower Push Ups Swing Sit Ups Body Squats
Jenny 66 117 92 151
Retest 72 106* 129 160
Alex 97* 126* 100* 154*
(*estimated since he missed several sets, don't be late again!)
Retest 89 137 136 208
Emily 84 183 194 253
Retest 84 190 179 279
Great job but be ready for Monday! We retest.
Thursday, September 22, 2011 at 3:39PM So, if you train with me you should now know that what I do you do! But....sometimes I add extra fun stuff. So, with that said I gave a modified Claudia, nick named Crazy Claudia, to some of my clients....Sanjeev, Shannon and Kellan. Here are the results and some pictures of their hard work.
Sanjeev
.25 Treadmill Sprints: 2:07, 2:06, 1:57, 1:52
Kettlebell Swings 30 lbs 20r done four times, after each sprint
Pause Pushups 60s 23r, 23r, 24r, 24r
Swing Sit Ups 16r, 17r, 17r, 16r
Rest 1-2 minutes
500 Meter Row 2:11, 2:19, 2:20
D/B Shoulder Press w/ Deep Squats 60s 15lbs 20r, 21r, 27r
Shannon
.25 Treadmill Sprints: 2:09, 2:05, 2:04, 1:54
Kettlebell Swings 30 lbs 20r done four times, after each sprint
Pause Pushups 60s 27r, 30r, 30r, 32r
Swing Sit Ups 23r, 24r, 26r, 28r
Rest 1-2 minutes
500 Meter Row 2:19, 2:13, 2:10
D/B Shoulder Press w/ Deep Squats 60s 15lbs 23r, 19r, 22r
Kellan
.25 Treadmill Sprints: 1:42, 1:38, 1:39, 1:41
Kettlebell Swings 30 lbs 20r done four times, after each sprint
Pause Pushups 60s 25r, 31r, 36r, 32r
Swing Sit Ups 27r, 27r, 28r, 27r
Rest 1-2 minutes
500 Meter Row 2:14, 2:17, 2:19
D/B Shoulder Press w/ Deep Squats 60s 10lbs 26r, 30r, 28r
Everyone of them almost died....no joke...and each of them should be proud of the work they did. Don't worry you all will have a chance to beat your score soon.....soon.....soon!
