Sorry it took so long to get this together, but hope you guys enjoy! It was an awesome event and will only get better each year.
Intro to Paleo = Saturday, July 9th 10am (immediately following the Pain Clinic)
DISCLAIMER: I'm not a nutritionist, dietician, or nutrition counselor, nor do I ever want to be. All we will talking about is what I do and recommend, the primal/paleo way of eating. And it's not just me...Shep, Troy, Ashley, Ann, and several others eat this way let alone the thousands across the nation.
The purpose of the discussion to provide you guys some general information on the Paleo/Primal diet. What is the caveman diet? A picture is worth a 1000 words...
We will be having this discussion immediately following the Pain Clinc this Saturday (July 9th), approximately 10am.
Your health and fitness is determined by what you eat...plain and simple. No matter how hard you train, to see the results you want, you have to eat the right stuff. Trust me...it took me several years to learn this lesson. I figured since I was busting my ass in the gym, I could eat whatever I wanted to. I even often rationalized with myself that since I just survived the wizard I should reward myself with some Freds and beer the majority of the time.
It wasn't until I really got serious about what I was eating I started to perform and look better. Now I'm under 200lbs for the first time since college/high school days and I didn't have to sacrifice any strength along the way. I have yet more to go...but because there's been a significant interest, we are going to take about an hour on Saturday after the Pain Clinic to explain what the Paleo/Primal way of eating is all about.
Here's the craziest part...it's FREE for members. Now typically with something like this, there's always a "catch". Each diet "fad" has to have something to sell along with it. Well unless someone has information that my caveman brothers took magical diet pills, you won't find us selling them to you. The only thing we promote is natural, organic, chemical free, plant and animal based foods. That's it...
I take that back, I will highly encourage you to buy your fruits, veggies, and meats from the local farmers market...more on that a food talk on Saturday!
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| Mac with 185lb overhead lunges |
Yesterday was the 4th of July and it was fitting that Shep put on a Crossfit "hero" workout to honor a fallen serviceman killed in Afghanistan. It was named in honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio.
It consisted of:
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 24kg
That's a total of 450 of nasty sweat producing, leg shaking, lung searing, reps...not easy after a holiday weekend, or any weekend for that matter.
Today we focused on a strength based workout consisting of:
10-8-6-4-2 (increase weight as reps decrease)
double kettlebell floor press
Pullups
Overhead Lunges
Then ended with a finisher of butcher and bear crawl relays.
In closing I offer you another excellent post by Josh Bunch of Practice Crossfit explaining the true reason why we train this way...please read the entire post HERE.
"We deadlift so if a toddler falls in street we can pick them up before a car scrapes them off.
We snatch so that when the flood comes we can toss sandbags high enough to build a wall to save our home.
We pull-up so when our loved one is screaming we can go over a wall to get to them rather than search for a door.
We climb ropes for fun, so that when we must climb ropes for freedom we can.
We burpee so that no matter how bad the beating we can always take one more punch.
We row so when the clouds surprise us in the ocean we can out-paddle the rain.
We run for the day we need hurry to a friend in need.
We lunge for that sweet burn that teaches us to handle the flames.
We push-up so we can push back against those hurting the weaker.
We squat for the time we're hit so hard we buckle...yet we still stand
..I want so badly for everyone to be able to do all of those things we are supposed to do instead of live with the regret of a single missed opportunity. An opportunity to help another, the community, a child. In my experience, regret is so much more painful than discipline."
Don't let another opportunity be missed. Stop imagining and dreaming of what could be. When you come to PSKC, you'll never have to think/say the words "I wish I could do something like that if I was just in better shape". Set the example for your children, your friends, your co-workers to follow. The example of strength for you, your family, your community. In times like these we need all we can get.....
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| what an amazing example of strength for him to follow.. |
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