Week 4 – Extra Bonus Challenge

I attended a very informative Nutrition Seminar today at Crossfit Redline in Naples hosted by Anthony DiSarro, Owner & Director of training at CrossFit Redline, OPT Associate Coach and Balanced Bites/Practical Paleo Team Member.   One of the things that Anthony touched on was eating a variety of foods – not to get stuck in the same routine eating the same foods – not so much because it can be boring to eat the same things over and over again but if you continue to eat the same foods, you may never discover food sensitivities that you may have.

Made me think back to my first paleo challenge.   I had a very limited diet – and veggies barely existed.   Broccoli and zucchini were the only two veggies I would eat and of course they both had to be covered in cheese.   Chicken and broccoli.   Chicken and zucchini.   Those were my staples.   Most times the chicken was covered in cheese too. Cheese was part of every meal and snack for me.

Since cheese was no longer an option during the 6 weeks, I had to find ways to eat different foods, especially veggies.  So I made a game out of it – each week I had to eat a new food/veggie.   I started with the letter A and went through the alphabet continuing long after the 6 week challenge ended.   I can’t believe all the good food I missed out on the first 50 years of my life!   Roasted Brussel sprouts and bacon!   Who knew that would become one of my favorite snacks.   I eat them right of the oven  – the same way I used to eat chocolate chip cookies coming out of the oven.   I have to make a double/triple batch in order to save some for meals during the week.

Not only did I learn to eat food without cheese, I also discovered that I couldn’t tolerate dairy.   Any time I ingest even the smallest amount of dairy, my body reacts negatively – bloating, belching, discomfort and in some cases vomiting (that tiny piece of carrot cake with cream cheese frosting and ice cream will never happen again).

What I want you to notice as you finish this challenge is how you react to foods you have eliminated for the past 4 weeks.   DO NOT go all out on Wednesday and especially Thursday and eat everything in sight.   Slowly introduce food groups one at a time for a couple days.   For example, add grains for the first 3-4 days and notice how you feel.   After a few days, stop eating grains and try adding dairy for 3-4 days. Use the past 4 weeks to discover what food does to you and the effects it has on your body.

Earn an extra 5 bonus points:

Between now and Wednesday, try 2 new foods that you have never eaten and post what they are – and whether you liked the food or not – on our Facebook group page – or post them on the white board with your weekly points.    Must be posted in either place to earn the points!


By |November 22nd, 2014|Categories: Challenges, Nutrition|Tags: |0 Comments

WOD 11.22.14


Cynergy CrossFit Kids Program


5 sets at 100% ALL OUT EFFORT

70 seconds:

20 KBS (2/1.5)

AMRAP Burpees in time remaining

Rest 6 min

3 sets

10 BB Roll Out

Rest 30 seconds

1 Minute Sorenson Hold

Rest 30 seconds

By |November 22nd, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 11.21.14


AMRAP 15 of the following complex:

1 C2B pull up + 1 Pull Up +1 T2B

(L2 1 Pull Up + 1 T2B + 1 K2E)

(L3 1 Jumping Pull Up + 1 Hanging knee raise)

*rest as needed between the complex to complete the next set UB

AMRAP 10 at 75% Intensity

10 No jump Burpees

20 Alt Box Step Ups


10 Standing BB rotations ( each side)

Rest 1 minute between sets

By |November 21st, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 11.20.14


8th Annual First Responders Challenge 


Odd:  10 Deadlift (+5 from last week)

Even:  20 Banded Pull Aparts (chest level)


100 Thrusters 45/35

AMRAP Double Unders in remaining time

Cash Out: 3x max effort hollow body hold. rest 1 min between efforts.


By |November 20th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 11.19.14


Buy One Get One for Foundations….Click Here for more info.


Handstand Walks -15 minutes of practice/progressions

AMRAP 20 @ 85% Effort

Sandbag Run 400m (50/25)

50 Squats

40 Burpees

30 Slam Balls

20 Pushups

10 Broad Jumps

Cash Out:  10 Skin the Cats

By |November 19th, 2014|Categories: Uncategorized|Tags: |0 Comments