Monday 111107

Here is the whiteboard from Friday. Thirty days ago we performed Kelly, and recorded the time (and any scaling) it took to get through:

5 Rounds:
400m run
30 Box Jumps, 24"
30 Wall Ball, 20#

Then we embarked on 30 days of Paleo eating! We ate meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. We avoided soda, processed junk, alcohol, bread, pasta, grains, ice cream, candy, fast food, chips, crackers, dairy, doughnuts, and all kinds of other yummy-but-bad-for-you stuff. The first week or ten days was tough. Many complained about headaches, lack of energy, and a drop in performance. We hung in, kept at it, and made it through!

After our bodies adjusted to our new way of eating, we all started to feel better. We had more energy and less crashes throughout the day, tried new recipes, and our workouts sucked a little less! There were some slips, a beer here, a piece of bread there. We're only human! The important thing was making good decisions about what we put in our bodies as often as possible and seeing that we felt, looked and performed better when we did!

Friday was about putting that to the test! We repeated the workout. We wrote down our new times. We saw PR's from 4 seconds to over 6 minutes! We also took measurements of our body composition, and those results will be published soon, but everyone saw a drop in body fat and a gain in lean muscle mass! What that tells us is simple: eating good food makes us look, feel and perform better!

Our hope as coaches is that you all will adhere as closely as possible to this lifestyle, and continue to eat good food! 30 days is great, but we need to make lasting changes for overall health. I've had my weekend off with lasagna, ice cream, delicious cake, and anything else I wanted. Monday means back on the wagon. Who's with me?

Shoulder Press 3/5/7
High Rep Shoulder Press

5 Rounds for time:
12 Thrusters, 95#
12 Toes to Bar

Cash Out: 3 Burpees