The Weekend Has Arrived

Friday

Quote of the Day

"Mosquitoes remind us that we are not as high on the food chain as we think"

-Tom Wilson

(Coach Corey at Countyline CrossFit)

Recipe of the Day

Pork Pot Roast

Strength-Week 4

(Deloading)

Back Squat

5 x 40%

5 x 50%

5 x 60%

*no max reps on 3rd set

Metcon

AMRAP 3 minutes
3 Power Snatches, #95/#65
100m Sprint
3 Clean and Jerk, #95/#65
Rest-1:30
Repeat for a total of 4 cycles

 

The Weekend

So for many the weekend is a weak point for them in their nutrition simply because routine is broken.  Eating balance, "clean" or overall "good" is easier done during the week because going to work creates a routine for you.  Once out of that routine you have more time on your hand to eat or decide to go out to eat or (you fill in the blank).  Saying all this the question should arise, "how do I keep a clean diet over the weekend?"  This actually is the million dollar question.  So here are my 2 cents.  1)  Still have plans to do things over the weekend, 2) Prepare "grabbable" food in advance so when the weekend shows up you don't just decide to go get something quick or oders something for delivery and 3) If you are going to BBQ or a party bring food you can eat for a full meal and not just 1 macronutrient.  For example: There's a BBQ and you bring salad, where'r your protein and fat? or There's a party and you bring chcken, where's your carbohydrates and fats?  Be prepared for all emergencies!  So you don't eat like crap and then give the excuse,"I didn't have any healthy choices." You be the healthy choice maker!

Paleo Recipe of the Day

Tuesday

Quote of the Day

"Success does not come to those who wait... and it does not wait for anyone to come to it."
-Unknown

Strength-Week 4 (Deloading)

Press

5 x 40%

5 x 50%

5 x 60%

*no max reps on the last set

Metcon

As many rounds as possible in 12 minutes of:

3 handstand push-ups

6 push-ups
9 broad jumps

"Paleo Diet Encourages Prehistoric Eating"
by Anna Tong

Recipe of the Day
Paleo Chicken Wings

Reading Between the Lines

Friday

Quote of the Day

"Men are anxious to improve their circumstances, but are unwilling to improve themselves; they therefore remain bound."

-James Allen

(New Shirts are Officially in!)

Strength-Week 3

Deadlift

#1 set: 5 x 75%

#2 set: 3 x 85%

#3 set: 1 x 95%

*last set perform max reps

Metcon

"Death by 10 meters"

Reading Between the Lines

by Dave Castro

One week after the CrossFit Games I was sitting around CF Santa Cruz and the topic of the top three male competitors came up. Someone marveled that they all performed at such high levels. As the discussions gained some steam I wondered to myself............Read More.

Need Some Inspiration?

CrossFit Endurance + Paleo?

Wednesday

Quote of the Day

"It was the best of times, it was the worst of times"

-Charles Dickens

(Andy PR'ing his Deadlift, #400)

Strength-Week 1

Back Squat

#1 set 5 x 65%

#2 set 5 x 75%

#3 set 5 x 85%

*last set perform max reps

Metcon

"Nancy"

5 rounds of:

400m run

15 OH Squats, #95/#65

CrossFit Endurance+Paleo=Ass-kicker!

by Robb Wolf

So for the people out there who do not know who Robb Wolf is, he is the Paleo Guru in the CrossFit community.  His box is in Chico, California (NorCal represent!), also known as NorCal CrossFit/NorCal Strength and Conditioning. 

Who Looks Better Naked?

Quote of the Day

It was a high counsel that I once heard given to a young person, ” Always do what you are afraid to do.”

-Ralph Waldo Emerson

Strength-

Week 4

Press

5 x 40% of 1RM

5 x 50% of 1RM

5 x 60% of 1RM

Metcon-

Complete 5 rounds of:

50 Double Unders

400m run

This past Saturday we ended our "Looking Better Naked Challenge" with an ending ceremony.  We collected all the "before" and "after" photos then the group decided who were the top 3 contestants.  The overall contest lasted 6 weeks.  There were some people who were skeptic on what changes could really happen in 6 weeks.  After this 6 weeks the results proved that there could be real changes in a 6 week period.  Below are the "after" photos in the order they placed.

1st Place-Linnea G.

2nd Place-Juliet B.

3rd Place-Lisa B.

Our 1st place winner Linnea G. has been a member of StoneWay CrossFit since day 1.  She actually started with me before StoneWay CrossFit was even in existence.  In the month of July, 2009 she joined my bootcamps which were held at Wallingford park in Wallingford.  When she started she was desperate for a fitness program to change her life.  Linnea tried other diets and other fitness programs but none of them ever cut it.  Once she decided to joined  my bootcamp she'd forever be changed. 

Watch Linnea's journey over the past year and be inspired, encouraged and definitely motivated.