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.

After each set of pull ups
20 push ups
20 sit ups
20 squats

The goal is to do all of your pull ups unbroken. If you break a set, you have to do 5 burpees for each time you come off the bar. If your pull ups are solid, add a weight vest.

First of all, today is the day registrations opens for the CrossFit Open! Go to crossfitgames.com and sign up! You can track your results with people in your region/age division. The games begin on February 22 and run for 5 weeks. We will be hosting the workouts at the gym.

This weekend is a Parkour workshop at Telluride CrossFit. These are so much fun, especially with all the awesome equipment that they have at the Telluride gym! There is a beginner session on Saturday from 9-11 and an advanced session from 11:30-1:30. The cost is $40 a session. Telluride CrossFit is also hosting a couples workout on February 11 from 10-2. Grab your sweetie and check out this one as well.

The nutrition challenge will start on Monday (after the super bowl) for those who haven’t started already. This is a paleo challenge. We will have some info at the gym on thursday but start thinking fresh veggies, lean meats, reducing sugar, no processed foods. Don’t make it harder than it is. Just eat real food. If it comes in a box, can, or requires a lot of directions, it is probably processed.

Here it is again, and do you have a reason?

21 rep low bar back squat. Max weight.

Then:
40 Mutant Makers 95/65

And we utilized our new clock this morning. Thanks, Solista, for the new addition.

Five rounds for time:
12 Deadlift 225/135
20 Pull ups
12 Clean and Jerk 135/95
20 Knees to Elbows

Thanks to all who came for the hard work today. Four things to watch for in our future. CrossFit Games workouts. Jump Rope seminar. Food Challenge. A 24 hour workout. Who is in?

If your first thought was, “what is it?” for any of the above notes, change your thinking. Your first thought should have been, “I’m in!” Your second thought should have been, “WHEN is it?”

10 mutant makers
Then:
18-15-12-9-6-3
American KB Swings
Sit ups
Push ups
Then:
10 mutant makers
5 muscle ups

What’s a mutant maker? Don’t miss next time and enter the and and conditioning.

A funny comment heard at the gym this morning, “I only try to hurt people, not help.” Any guesses? Just to be clear, it was said mostly in jest.

Five rounds for time:
10 overhead squats
15 pull ups

Great job to everyone who focused on form today. The overhead squat requires a lot of skill and flexibility to perform correctly. Can’t do a great overhead squat yet? Practice and you will see the benefits of becoming more athletic.

Five rounds for time:
10 diamond push ups
20 second handstand hold
20 American KB swings 53/35

We did five team workouts on Sunday and came out on top. That’s right, five workouts in one day. Great job and great team mates. Can’t wait for the next competition.

If you haven’t done a competition yet, get in on the fun. The CrossFit Games sign up begins February 1 and we will have some other fun opportunities with our local friends. Take a chance and get involved in the fun.

Today is a variation on the weekend’s final workout. Thanks to Thad and Makenzie of Glenwood Springs CrossFit for great programming.

AMRAP 20 minutes:
8 Thrusters
8 Burpees
8 Power cleans
8 Pull ups

It left a mark…