Yoga with Melissa Peters

Rest and Recovery is just as important as getting your CrossFit WOD in!  Do not neglect your body, be aware of what is happening by listening inside!  You have all worked hard this week… give your body what it needs, YOGA, one of the best compliments to CrossFit.  We all need it!

CF Kids having fun with WallWalks!

Fresh catch of the day Mahi… Amazing!! If you missed todays fish don’t worry there will be more!

Genevieve

Today is Tara Brimm’s last day! It has been amazing watching you transform and take CF to a new level in your life! Keep up the intensity and come back and see us soon. You will be missed!!

DAY 1 of the Paleo Challenge!  It’s not too late to signup!! 

CF Kids showing their love for the Sport

CFNE coach Matt “MDV” experienced “Fran” in the heat of St Thomas. Not fun.

What:  30 Day Partner Paleo Challenge

Getting Started:  Paleo Kickoff  Brief and Bake Sale
When:  Sat, May 11th @ 12:00PM and 12:30PM Bake Sale

Spring into action and cleanse your body of all toxins by joining this challenge! Kickstart a Lifestyle change to better health and a longer happier life.  If you don’t have a partner no worries, we will pair you up with another athlete so you can work together keeping each other motivated.  Share recipes and great websites, take turns buying the groceries, do some weekly meal planning together, hit the farmers markets and bottom line just have FUN with it.  Each one of you will be responsible for your own points and at the end you will add your points together for a team score.

If you are a Vegetarian you too can do this!!  See guidelines below.

Daily requirements are:
Eat a Paleolithic Diet
Maintain a Food Log
Record you daily scores

Interested?  If so sign up today at the front desk or send Jenn an email jenn@crossfitstthomas.com

1. Entry Fee: $40
2. Full body pictures (not required but recommended): front, back and side view
3. Measurements: body weight, waist, hips and chest (guys) circumference
4. Performance: baseline Partner WOD

Scoring:
You will be required to keep track of your eating and points in a Food Log provided by RCFSTT.
4 Points = Perfect Day, no cheats…not even a morsel…
3 Points = Small cheat – some peanuts, whey protein, hummus, a cookie…
2 Points = A portion of a meal was not Paleo…having a beer with dinner
1 Point = One full non-paleo meal that day
0 Points = More than a whole meal was not Paleo

You are allowed ONE CHEAT MEAL of the month and no points will be deducted.

Bonus Points:
+1 = WOD at RCFSTT (maximum 3 per week)
+1 = One serving of meat/fish was grass fed/wild caught (maximum 3 per week)

Train Hard.  Eat Clean.  Live Life.

The Winners
At the end of the challenge the teams with the most drastic improvements and best overall scores will be considered for our prizes!

1.   Measurement Improvements: weight, waist
 and hips (girls), waist and chest (guys)
2.   Performance gains:  baseline Partner WOD
3.   Scoring:  Points from daily Food log.

Prizes to be announced at the conclusion of the event!
 

Paleo Diet Guidelines
Paleo =  eating whole foods: meat, veggies, nuts, seeds, some fruit, little starch, no sugar, and no dairy.  Absolutely NOTHING processed!

Encouraged Foods = 
Meat (grassfed beef, lamb, organic chicken and turkey, etc.)
Fish, shellfish,
Eggs,
Vegetables,
Fruit,
Nuts and seeds (NO peanuts)
 

Vegetarian =  Use dense Protein Sources; Tofu, Tempeh, Brown Rice Protein and Pea Protein.  Absolutely no TVP (textured veg protein) or Setian (wheat meat) as they are loaded with gluten.

In Moderation
 = Oils such as olive, avocado, walnut, flaxseed,
Coffee and tea,
coconut milk, Sweet potatoes, yams, you can use fruit as a sweetener (unsweetened applesauce, fruit sweetened jam’s, pear butter, apple butter)

Cheats (Avoid) = 
Sugar
, Artificial & natural sweeteners (honey, agave, stevia…ect )
Dairy, 
Grains,
Cereals, 
Pasta,
Legumes (beans, lentils, peas, soy beans… ect)
 Potatoes, 
Soy, 
Alcohol, 
Corn, dried fruits, sauces with added sugar

Resources:
www.gfconnoisseur.com
http://everydaypaleo.com/
http://nomnompaleo.com/
http://www.paleotable.com/
http://www.marksdailyapple.com/#axzz26rqpwkGb
http://www.paleomagonline.com/

Recommended Books:
The Paleo Solution by Robb Wolf
Primal Blueprint Quick and Easy Meals by Mark Sisson
Everyday Paleo by Sarah Fragoso
Everyday Paleo Family Cookbook by Sarah Fragoso
Paleo Comfort Foods by Julie & Charles Mayfield
Paleo Magazine, Modern Day Primal Living

Organic Grass Fed Meat Suppliers:

Fruit Bowl Grocery Store
Gourmet Gallery

Wild Caught Fish Suppliers:

Fish Tails in Red Hook
Fruit Bowl
Cost U Less

 Good Luck!

Kim and Gary B. killin the 50M sprints!

News:  Partner 30 Day Paleo Challenge starts next Monday, 13May.  Sign up today! Cost is $40 and goes towards sending our team to Regionals.