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

Simple Paleo Food List 

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.

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

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.

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!

So, today I became even more aware of how much I need to learn about the Crossfit workouts , the names (lots of them (the girls, the heros, and the others)), the standardized times and how hard some of them are!  I looked them over and after sometime I picked Claudia.  I did modify the run some doing the rower in place of the last two runs. Here are the details:

20 reps of Kettlebell Swings With 40 Pounds then a .25 Treadmill Sprint, repeat three times

Then 20 reps of Kettlebell Swings With 40 Pounds then a 500 Meter Row, repeat two times....then not to forsake my bodybuilding ways....I hit the arms....LOL

1 Mile Run 8:30

2,000 Meters 8:00

John's FGB Results:

      Round One - Two - Three (r = reps)

Wall Ball 30r, 35r, 38r

 (20 lbs)

Push Press (shoulder press) 21r, 23r, 26r

 (75 lbs)

 Jumps 24r, 28r, 32r

 Barbell Highpull w/ Sumo Deadlift 22r, 24r, 30r

 (75 lbs)

Row 15 kcals, 15 kcals, 17 kcals

Score: 380

Stay active and plan recovery!

Eric

Rowing Technique Videos

Crossfit Rowing PDF

Sumo Deadlift 135 4 Sets of 10 Reps

Rower 750 Meters 4 Sets

Floor Wipers 135 4 Sets of 6 Reps

Swing Sit Ups 30 eps 4 Sets

Then foam rolled and use trigger point work to recovery. Great workout....

Eric