What do you eat? EAT REAL FOOD! Meat and vegetables, nuts and seeds, little salt and starches, no sugar, and limit your fruit intake to less than two cups per day.  Our goal is to level our insulin response and level cravings we may have for an overabundance of high glycemic carbs. 

Stay away from gluten, grains, and processed foods.  For the sake of our challenge, moderate amounts of sweet potatoes are alright especially after a big day out skiing, climbing, snowshoeing or some other outdoor activity.

Workout at least three times per week.  Drink at least 1/2 your bodyweight in ounces of water every day.  Stay hydrated. Coffee? You can have coffee, but try to limit it to 2 cups a day. If you normally use dairy in your coffee, use whipping cream instead.

Balance.  Protein 19%-35%, Fat 28%-35%, Carbohydrates 22%-40%. Try to have some of all three every time you eat.

How do you feel, how do you look, how do you perform? These are the key questions to gauge how it is working for you.

For this challenge, part two will begin March 4 and run another 28 days. For part two, you can take a few liberties.  If you want to add dairy in moderate amounts, then do so.  If you want a some dark chocolate for your sweet tooth, ok.  If you want an cheat meal, a drink, or some rice, add it in small quantities first and then analyze how it makes you feel the next day.

Ask, ask, ask…and if you have any questions, ask! There are numerous places to find information, just remember that there are various interpretations of what paleo means, and you will find some conflicting information. Bottom line, it is YOUR diet and you need to see how it is working for you.

Sign up for the 31 Hero’s workout on Saturday, September 3, 2011.  Make this workout or at least make this donation.  We all need to do our part and now is the time.

What is the workout?  We don’t know yet, but does it really matter? No.  What matters is that you donate to this cause.

Today:

Group warm up:
Burpee broad jumps
Walking lunge
Cartwheels
Run 2 laps, 2 laps booty kicks, 2 laps high knees, 2 laps side shuffle facing out, 2 laps side shuffle facing in.

Mobility:
Calf stretch hips tall
Calf stretch knee in
Pain ball on calf

Then:
Karen
150 wall ball shots

Monday and Tuesday will have no changes.

Thursday, April 28 – 6am only.

Friday, April 29 – 6am only.

Sunday, May 1 – we are back to our Sunday classes.  This will be our last class indoor and at the gym, 9am.  The following week we will be at the Park at 10am for outdoor fun.

Monday, May 2 – 6am only.

We will resume our regular class schedule on Tuesday May 3.

We will meet twice a week for four weeks, Monday and Wednesday nights from April 18 through May 11.  The class will be Monday at 6:30 and Wednesday at 5:30 and last between 45 minutes and an hour.

This class will help us get ready for the warmer months which are right around the corner.  We will spend time doing form drills and practice designed to make us more efficient and less injury prone runners and we will have a running workout each class.

The cost of the class is $45 per person and we have a sign up location on the board at the gym.  If you know someone who is not a member of the gym but wants to take the class, please have them contact Alan at 970.708.7119 and we can get them on the list for the additional fun.

So take the opportunity to focus on improving your running form and continue to treat it as a skill, not just “something you do.”  Because after all, cleaning 200 pounds, deadlifting 300 pounds, and squatting 400 pounds are not things “you just do.”  Learn to do all these things right and you’ll be able to go longer and be stronger when you move around the mountains…or just move around town.  Be the best you can be and make the opportunity to be better every day.

Alan is a Running Technique Specialist in the POSE Method of Running and a Certified Running Coach with Nicholas Romanov the founder of the POSE Method of Running.  Alan and Faith are both trained in the CrossFit Endurance training method.  And did you know, our gym is also affiliated with CrossFit Endurance, the Hypoxia Anaerobic Endurance Team.  This enables us special access to the Endurance founders, additional information not available to everyone, and special discounts on products endorsed by CrossFit Endurance.

Get here and work on your running skill.

Our running drills class starts tomorrow at 6:30, at the gym and our classes will be inside.  Take the class and be better prepared when the snow is gone.

Take this opportunity to work on your running skill.  Be better.  Every day.

Get some, go again!

We will do some mobility work and then learn some new drills and visit some previous drills.  Our goal is to run more efficiently, use gravity to our advantage, and treat running as a skill, not just something we do.  A lot of the drills we do to learn the skills we need involve your perception of what we are doing as we move.  Learn a new skill.

It will be six weeks.  The first class is on February 15 and the last class is on March 29.  The cost is $40 per person.

Just as we practice the deadlift, squat, and snatch, we must practice our running in order that we can be better.  Want to be better?  Practice the drills to improve your skills.  Sign up with Alan in class or at HypoxiaCrossFit@gmail.com

See you there.

Most of the time we hear something similar to, “Go run a 40.  Go run a mile.  Go run a 5k.”  What does that really mean?

Running is actually a skill.  Ever wonder why about 80 percent of the running community is usually “running with an injury?”  Bad form, bad equipment, no strength, and no body care.

We are teaching running as a skill as part of our Crossfit Running and Endurance.  As part of our six week class, we will be learning skills and drill to be more durable, run longer and faster, and how to properly run learning techniques based on the POSE running method.

The classes begin on Wednesday, April 7 and will be held on Mondays, Wednesdays, and Saturdays.  The cost is only $60.  Really!

If you want to learn running as a skill, sign up now at the gym.  The weekday classes are at 5:30 pm, and Saturday is at 10am or on your own based on the workout.Hey!  one more thing.  Check us out here.