This Friday after the 7pm WOD: Paleo Workshop featuring LL's cooked goods. More details below. RSVP to brandy@crossfitqueensny.com

Warmup

750m Row
2 Rounds
10 Pullups
10 Ring Dips
10 Good Mornings
10 Situps
10 Back Extensions

Strength/Skill

5×5 Deadlift

WOD

3 Rounds
400m Run
2 Mins Rest

Announcements

-This Friday after the 7pm WOD: Paleo Workshop featuring LL’s cooked goods.
Bring your own Paleo dish (not required but suggested)
Learn how to make real food that taste gooood!

LL will be sharing recipes and samples of her favorite paleo dishes.

The ladies of FITID will be at the Paleo Cooking Workshop to tell you about their free mobile and web Social Fitness  app where you can share your meals, workouts, progress and have a community of like-minded people such as trainers and fitness enthusiasts to motivate and educate each other to stay fit.
FIT ID Description:

MAKE IT SIMPLE  TO SHARE, TRACK, ORGANIZE YOUR FITNESS

Meals: Just snap a picture of your meal and we will create a beautiful photo food journal for you.

Workout: Track your workout stats, create and share workout templates and attach your videos and photos to your exercise.

Progress: Track weight, body fat %, circumference, and progress photos.

Organize: Always have access to your fitness. fitID automatically syncs all your fitness data across iphone, ipad, android and web.

Clean Eating challenge 2012

_____________________________________________________
courtesy of http://www.paleoplan.com/resources/paleo-plan-food-guide/

FOODS TO AVOID

Pasteurized Dairy – butter, milk, yogurt, kefir, cream, ice cream, powdered milk, and anything else from an animal’s teat. This is debatable in the Paleo community, so do your reading and choose for yourself. In our opinion, if you’re going to have dairy, you should make it raw, whole-fat, fermented dairy. Read more on that here.

Grains or grain-like foods - wheat, rice, millet, oats, spelt, kamut, quinoa, buckwheat, wild rice, amaranth, sorghum, rye, barley, corn.  AND any flour, noodle or other food made out of any of these.

Legumes – All beans.  Black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy, mung, lima, black-eyed peas, you get the picture… Snowpeas, sugar snap peas and green beans are acceptable to eat.

Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.

Highly Processed Oils - any oil that is hydrogenated, partially hydrogenated, fractionated, refined, or otherwise adulterated.

Most Vegetable Oils – Any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others. Seeds like flax and hemp have a lower omega 6 content and thus are fine. Just don’t cook with those.

Fruit Juice – unless it comes straight from your juicer at home.

Soft Drinks – see “Sweeteners” above.

Refined, iodized salt – use unrefined sea salt instead

courtesy of http://www.paleoplan.com/resources/paleo-plan-food-guide/

_____________________________________________________

Live CrossFit

Videos, journals, articles that will help your brain PR

Why Are Seeds Paleo But Not Seed Oils? – Article

This Friday after the 7pm WOD: Paleo Workshop featuring LL's cooked goods. More details below. RSVP to brandy@crossfitqueensny.com

Warmup

400m Run
2 Rounds
10 Pullup
10 Pushup
10 Box Jump
10 Front Squat
Sampson Stretch

Strength/Skill

3×10 Weighted Dips

WOD

2 Min Wall Ball (20#/14#)
1 Min Rest
2 Min SDHP (75#/55#)
1 Min Rest
2 Min Box Jumps (24″/20″/Tuck Jumps)
1 Min Rest
2 Min Push Press (75#/55#)
1 Min Rest
2 Min Row (Calories)

Announcements

- Get started at CFQ NOW with three personal training sessions.
- Get the best in CrossFit performance gear at the CrossFit Store

Clean Eating challenge 2012

_____________________________________________________
courtesy of http://www.paleoplan.com/resources/paleo-plan-food-guide/

EAT IN MODERATION

Coffee
Chocolate
Dried fruit
Alcohol (all kinds)
Caffeinated teas
Sweeteners – Raw honey, stevia, coconut sap

courtesy of http://www.paleoplan.com/resources/paleo-plan-food-guide/

_____________________________________________________

Live CrossFit

Videos, journals, articles that will help your brain PR

The Complete Idiots Guide To Eating Paleo – Product

This Friday after the 7pm WOD: Paleo Workshop featuring LL's cooked goods. More details below. RSVP to brandy@crossfitqueensny.com

Warmup

3 Min Jump Rope
2 Rounds
10 Pullups
10 Dips
10 Box Jump
10 OHS Squat
Sampson Stretch

Strength/Skill

5×1 Squat Clean Thruster

WOD

10 Min AMRAP
10 Dumbbell Hang Clean (35#/25)
10 Dumbbell Thrusters (35#/25)

Announcements

-This Friday after the 7pm WOD: Paleo Workshop featuring LL’s cooked goods.
Bring your own Paleo dish (not required but suggested)
Learn how to make real food that taste gooood!

LL will be sharing recipes and samples of her favorite paleo dishes.

The ladies of FITID will be at the Paleo Cooking Workshop to tell you about their free mobile and web Social Fitness  app where you can share your meals, workouts, progress and have a community of like-minded people such as trainers and fitness enthusiasts to motivate and educate each other to stay fit.
FIT ID Description:

MAKE IT SIMPLE  TO SHARE, TRACK, ORGANIZE YOUR FITNESS

Meals: Just snap a picture of your meal and we will create a beautiful photo food journal for you.

Workout: Track your workout stats, create and share workout templates and attach your videos and photos to your exercise.

Progress: Track weight, body fat %, circumference, and progress photos.

Organize: Always have access to your fitness. fitID automatically syncs all your fitness data across iphone, ipad, android and web.

Clean Eating challenge 2012

_____________________________________________________
courtesy of http://www.paleoplan.com/resources/paleo-plan-food-guide/

For all of the foods listed, our hope is that you choose those that are free of pesticides, antibiotics, hormones, animal abuse and that the food the animals were fed was appropriate for their species.

Unrestricted Foods

VEGETABLES

You can eat all of them without limit, except…

Vegetables to limit for weight loss:
Cassava
Sweet potatoes/Yams
Taro
Potatoes – stay away from potatoes if you have an autoimmune disorder

FRUITS

Limit fruit intake, especially dried fruit, for weight loss, according to some, but otherwise, eat all of them freely.

MEATS and EGGS

Eat meats and eggs freely, but in order to mimic our ancestors best, eat these products from animals that were grass fed/pasture raised.  At the least, steer clear of meats with preservatives and color or flavor enhancers, particularly added nitrites, as they can be pretty toxic.

Game Meats
Organ Meats
Pork
Beef
Chicken
Turkey
Goat
Lamb
Eggs – from chickens, ducks, emu, quail, etc.

FISH, SHELL FISH, FISH EGGS

All species are fine – just be conscious of mercury levels and ecological practices.  Know that smaller fish like anchovies generally have less bio-accumulation of heavy metals and toxins, and high levels of omega 3 fatty acids.

NUTS & SEEDS

All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour. Peanuts are NOT NUTS – they’re legumes, and thus are not on the list. If you’re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day, as the calories add up quickly!

SEA VEGETABLES

kombu, wakame, other seaweeds, algaes, etc.  They’re all good – great, in fact.

FATS

tallow
lard
coconut oil/milk
olive oil
walnut oil
avocado oil
macadamia oil
hazelnut oil
unrefined red palm oil

Watch your intake of all of these if you’re trying to lose weight – they’re very calorie dense.

BEVERAGES

Filtered or spring water
Herbal tea
Coconut water
Freshly juiced fruits and vegetables

courtesy of http://www.paleoplan.com/resources/paleo-plan-food-guide/

_____________________________________________________

Live CrossFit

Videos, journals, articles that will help your brain PR

Craving Sweets? That’s It Fruitbar – Product Review
Girls Don’t Have Those – Article

Warmup

800m run
2 Rounds
10 Pull ups
10 Push ups
10 Walking Lunges
10 T2B/Situps
10 OHS

Strength/Skill

Kipping Pull Ups. Work technique. Find your max set of pullups. Arms straight at the bottom, chin over the bar at the top. Otherwise it’s a no rep.

WOD

Partner WOD
Teams of 2-3
400m Lunge
1 Partner Works at a Time

Announcements

- Get started at CFQ NOW with three personal training sessions.
- Get the best in CrossFit performance gear at the CrossFit Store

Clean Eating challenge 2012

- Challenge begins April 13th. Click here to register for the Clean Eating Challenge.
- Download your scorecard – Paleo Point Card
- Challenge details, for more information go to the Clean Eating Challenge Page

Do not eat processed foods.  Processed bars like Zone and Balance bars, dairy-free creamers, etc.  So while Lara Bars typically use paleo ingredients, we should minimize these.  That coconut ice cream, almond milk, and all those other fun “Paleo-friendly” foods we find, are also not strictly paleo.

Live CrossFit

Videos, journals, articles that will help your brain PR

Adrianne Teaches Kipping Pt.1 – Video
Adrianne Teaches Kipping Pt.2 – Video
10 Foods You Should Buy Organic – Article

Warmup

750m Row
2 Rounds
10 Pullups
10 Pushups
10 Pass Throughs
10 OHS
10 Good Mornings

Strength/Skill

Muscle Ups

WOD

“Borg”
Perform 2 Back Squats Every Minute
Starting Weight (155#/115#)
Each Minute Add 10# Until Failure

Announcements

- Get started at CFQ NOW with three personal training sessions.
- Get the best in CrossFit performance gear at the CrossFit Store

Clean Eating challenge 2012

- Challenge begins April 13th. Click here to register for the Clean Eating Challenge.
- Download your scorecard – Paleo Point Card
- Challenge details, for more information go to the Clean Eating Challenge Page

Do not eat sugars of any kind, real or artificial.    Splenda, Truvia, Stevia, Honey, etc. Yes, no honey.  While the lesser of the evils, it is still sugar.

Live CrossFit

Videos, journals, articles that will help your brain PR

Strict Muscle-up Progression – Video
Lever Progression/Chalk Culture – Video
“Don’t Clap your hands, thats only in the movies”
Carl Paoli on chalk -GymnasticsWOD.com

Note: Perform 10 Push Ups + 10 Lunges whenever you hear the whistle. Carry a bag during the first 400m of each run.

Happy Birthday Coach Kev!

Warmup

3 Mins Jump Rope
2 Rounds
10 Pullups
10 Dips
10 Situps
10 Back Ext/Superman
Sampson Stretch

Strength/Skill

Pose Running Drills

WOD

20 Min AMRAP
400m Run
30 Sec L-Sit
Max KB Swings (70#/53#)
Score = KB Swings

Announcements

- Get started at CFQ NOW with three personal training sessions.
- Get the best in CrossFit performance gear at the CrossFit Store

Clean Eating challenge 2012

- Challenge begins April 13th. Click here to register for the Clean Eating Challenge.
- Download your scorecard – Paleo Point Card
- Challenge details, for more information go to the Clean Eating Challenge Page

Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!

Live CrossFit

Videos, journals, articles that will help your brain PR

Breakfast Its Important – Article
L-Seat Progression Pt. 1 - Video
L-Seat Progression Pt. 2 - Video
L-Seat Progression Pt. 3 - Video

Paleo Challenge Starts Today!

Warmup

400m Run/500m Row
2 Rounds
10 Pullups
10 Situp
10 Back Ext/Superman
10 Box Jump
Sampson Stretch

Strength/Skill

Practice Handstands and Handwalks

WOD

3 Rounds:
13 Toes To Bar (scale = V-up)
13 Burpees
13 Push Press (75#/55#)

Announcements

- Get started at CFQ NOW with three personal training sessions.
- Get the best in CrossFit performance gear at the CrossFit Store

Clean Eating challenge 2012

- Challenge begins TODAY. Click here to register for the Clean Eating Challenge.
- Download your scorecard – Paleo Point Card
- Challenge details, for more information go to the Clean Eating Challenge Page

Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).  So, that gluten-free Bare Burger bun is not paleo.

Live CrossFit

Videos, journals, articles that will help your brain PR

The Cruel Calling Of Coffee – Article
Correcting The Push Press – Video
Going Overhead With Bozman (push press) – Video