Day 3 Sugar Free


Day 3 – The next few days are going to get tough.   If you spent the last week eating and drinking as much as you could knowing you were giving it up for 21 days, the next few days will definitely be tough.  You may have headaches, fatigue and feel like you’ve been hit by a truck.  This is normal and all part of the process.   Your body is adjusting and for some it may take longer than others to feel normal again.

Make sure to eat enough especially fat, drink plenty of water and relax.   You will get through this!

Something to help with the cravings.   One of my favorite recipes – leave out the maple syrup it’s not needed.

Stay strong!    It does get better.

WOD 4.23.14



CrossFit Nurses Challenge on May 10th  Register Here


A.  Frankenstein Squat 3-3-3-3 @ 23X1 tempo

*focus on upright posture here

*keep load moderate


B.  Dip Drive 2-2-2-2

*use 110% of your push jerk


C.  EMOM10

1 Squat Clean Thruster + 2 Thrusters

*moderate loading here


D.  AMRAP 10

100m Run

7 T2B

WOD 4.22.14

film crew

The Film Crew for the Master’s Qualifiers!  Thank YOU!

A.  Deadlift 3-3-3-3

* All 4 sets at a HIGH Load (Heavier than last week)

* Any grip and TnG, no pause on the floor, keep the posterior chain engaged the entire time, no drop

*rest 2 minutes between efforts


B.  4 sets:

HSPU Clusters 2.2.2  (*Ext ROM)   (L2 KB 1 Arm Press R/L 6 each arm)

*rest 90 seconds between sets



5 Power Snatch (75/55), (L2 65/45), (L3 KBS)

10 Wall Balls (20/14) *scale for Full ROM

REMINDER:  Endurance Running/Rowing Tonight at 4:30 PM

CF Conditioning 4.21



5 Front Squats

AMRAP Burpees


Tabata Mash:


Push Press


Great Job this morning guys!! Remember class tonight is at 6:30!


Day 1 Sugar Free

Day 1 – Cabinets and fridge should be cleaned out of all foods and drinks containing sugar and/or sugar alternatives.    Check the labels.   There are many sneaky ways of hiding sugar.

The goal of this detox is to correct your blood sugar levels.   The more sugar you eat, the more your body craves it so just limiting sugar won’t do the trick – and fruit is sugar!  You have to cut it out completely to stop the addictive cycle.   Your cravings for sugar will disappear and your energy levels will go up.    You may be surprised to find at the end of the 21 days that you no longer “need” all the fruit you were once eating.

This is not a diet!    If you are hungry, eat.    Don’t be afraid of fats!     This is a great recipe to keep you from being hungry.  sweet potato casserole      Plan and prepare – keys to success.

Add your name to the white board and start checking off your sugar free days.   Not ready to start today?   Start tomorrow.   Start Wednesday.     Just start!    You’ll be glad you did.