168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

December 01, 2010

Wednesday

WOD

Press

Work Up To Your Best Set Of 3-Do 3 sets At That Weight

Followed By…

Bench Mark 3
AMRAP 12 Minutes
6 Burpees
8 Wall Ball 20/14
10 Box Jumps Lg/Md
Be Relentless on this one!

Day 1!!!!
90 Days As Many Points As Possible For The Paleo Challenge! If You Eat It Write It Down.
3-2-1 GO!!!

The Food Matrix Now You Can Never Say That You Are Bored On Paleo!
Thanks MCgrail!

The rules and scoring were laid out in the post from November 18th here are a couple key things to recap from that post…

…If you score a 6 or better 21 days in a row you will receive 10 bonus points. Again this has to be done in 21 consecutive days. Don’t forget we will likely be asking to see journals throughout the competition.



How To Win


Ultimately Sarah and Myself will make the final call. We will base it off of the following:


-Total Points Scored
-Before and after pictures, waist measurements, body fat percentage.
-Performance. Progress On The Benchmark WODs and other progress we observe.




Adding It All Up


For the first 2 weeks we will need to see your food journal and help you keep track of the scoring. After that we will likely let you keep track of your own scores once you have the hang of it. You will still need to keep a food journal so that we can verify your numbers if we have to.

If you are in the challenge but haven’t paid,weighed in, or done the 1st and second benchmark WODs please see myself or Sarah tomorrow to get on track. Also be sure and pick up your daily tracking sheet to make food journaling and scoring points easier.

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  1. Drew Reply

    If anyone else is like me just going through the pantry sorting out the good from bad, just a thought but don’t throw that food away, there are food pantry drop offs at the local stop&shops and people less fortunate than us could use the unopened wheat, rice, sugar, cereal, chips and cookies.

    Be strong everybody, ninety days.
    Nothing tastes as good as fit feels.

  2. Tom Reply

    is benchmark 1 the pullups?
    benchmark 2 the deadlift/400 meters?

    do you have electronic version of the food journal/log?

  3. sarah lee Reply

    Just enjoyed a big bowl of oatmeal with soy milk and agave on it. That’s paleo right? – speaking of agave- it’s a big fat no!

  4. Cape Cod Val Reply

    Here we go folks, Coffee without cream is gross, but I can’t go without it yet. Good luck everyone.

  5. Dana Reply

    Here is a recipe for some delicious crackers. When you need something crunchy this is it. Good luck to you all!

    Sesame Seed Crackers
    serves 4 to 6

    This recipe is so easy the crackers are actually very good. I would make a couple batches.

    1/3 C. sesame seeds
    1/3 C. almond meal
    1 egg white
    1 tsp olive oil
    pinch sea salt and pepper

    Heat oven to 350.

    Mix ingredients together. Place mixture on parchment paper and layer another piece of parchment over and roll to 3 to 4 mm thickness (like a wheat thin). remove top layer of parchment and transfer to baking sheet.

    Score with knife. Bake for about 11 to 15 minutes or until lightly browned. Remove parchment/crackers from baking sheet and let cool.

  6. Nicole Reply

    Occasionally I have a snack of Trader Joe’s Chunky Spiced Applesauce (unsweetened), mixed with berries, protein powder, and a little almond butter. It’s delicious!

    Whey Protein powder is not Paleo so I buy Egg White Protein Powder. I just found a good deal on it at the website below…

    Enjoy!

    http://www.sportprotein.com/

  7. Kristin Reply

    IT’S ON!!! I’m currently enjoying my morning coffee with trader joes light coconut milk…it rocks! I carry it around in a water bottle so I can grab my favorite beverage on the go whenever the desire hits! Good luck everyone 🙂

  8. Nettie Reply

    SO EXCITED!!!! I have to start my day a little earlier to have a “real” breakfast of eggs and butternut squash (great combo – yum!) but the few missed minutes of sleep keep me from grabbing the munchkins/muffins/banana bread that are always waiting for me at work! Here’s to the new, healthier, fitter us 🙂

  9. ErinM Reply

    How long does coconut milk in a can keep once opened???

  10. Littles Reply

    Erin, I take it out of the can and store it in a mason jar so it’s easy to pour, It should be good for a week to 10 days.
    I just wanted to share that I can get a little out of control with nuts, which will hinder my weight loss, so typically what helps me is to save my nut serving for the end of the day. I put a bag of apples in the fridge and slice one and spread it with almond butter and a sprinkle of sea salt before bed. It’s cold, crunchy, sweet and salty and tends to feel like dessert….

  11. crossfit mama Reply

    In response to a question from yesterday, the mayo should keep for a week. That is why you probably won’t want to double the recipe. Recipe yields over a cup easily.

  12. Greg B. Reply

    Tom (and anyone else) – Here is a link to the JournalLog –> http://www.ma-044.info/crossfit_daily_log.pdf

  13. Littles Reply

    could you put up the link to paleo kits?

  14. crossfit mama Reply

    You know you are sore when you would choose holding your pee till there are tears running down your face rather than sit down to pee.

  15. jmiles Reply

    90 days. like climbing a mountain. was it sir Edmund Hillary, that when ask how he made it to the top of Everest, said “one step at a time”.

    i tried the lite coconut milk in my coffee.wayyyyy better than straight black if you are used to cream and a sweetener. ps. im fat.

  16. Greg B. Reply

    Paleo Kits are here –> http://www.stevesoriginal.com
    They are cheaper in bulk, so it may be worth seeing if several people want to place an order together.

  17. Bushy Reply

    1- i am interested in going in on bulk order of paleo kits.

    2- it is unlikely that i will get points for “paleo eating” suggestions and tid-bits that i encounter and then pass-along, but here’s my best shot . . . if you make yourself a nor-cal margarita and take your time drinking it, but before it gets empty fill it back up with soda water, it just may seem like you’re having two drinks.

    3- one day full paleo success and i still can’t fly. i’ll be patient.

  18. sarah lee Reply

    Bushy- Drink it on an empty stomach.

  19. Kristen/Ken Reply

    Sign Ken and i up for two paleo kits; i have no idea what they are but heck; we may need them. Any and all tips for stretching the one drink per day should be worth ten points.I have been cooking for three hours to prep meals for tomorrow that are decent….this is why people do slimfast lol

  20. Kristen/Ken Reply

    oops just checked what they are; may need more than two 🙂

  21. Cape Cod Val Reply

    I just had the most amazing Brussel sprouts, started by sauteeing in a non stick pan with a little olive oil and fresh garlic. Then I transferred them to the oven with a little pepper and sea salt. They were amazing paired with a tender steak. yum

  22. Lindsey A Reply

    The one thing I’ve found to help when cooking Paleo is to use a variety of spices. One spice that I have found extremely helpful is cinnamon. It adds a bit of sweetness…I might even try it in my coffee…

    I’m making a Paleo chicken soup tonight…we will see.

    89 DAYS TO GO!

  23. Katherine Reply

    Made bomb paleo marinara tonight…

    * 1/4 cup olive oil
    * 1 medium yellow onion-diced
    * 4 cloves garlic-crushed, diced, chopped…however you like it
    * Bunch of basil
    * 2 28 0z. cans of whole organic tomatoes with their juice
    * 1 tablespoon oregano
    * salt and pepper to taste

    Combine both cans of whole tomatoes with their juice and the bunch of basil in a food processor or blend. Pulse until smooth and set aside. Place olive oil, onions and garlic in a saute pan and cook over medium heat until translucent and soft…about 10 minutes. Add tomato sauce, oregano, and salt and pepper to taste and bring to a boil over medium high heat. Once boiling, let the sauce simmer on low for about an hour.

  24. Katherine Reply

    BTW, these posts having me dying laughing. I love everyone’s comments, and will look forward to them over the next 90 days.

    These little tips, recipes, etc. are awesome!! Please keep em coming.

    Sarah, empty stomach…..classic.

    So glad I did this!!

  25. Amy Reply

    Well most of you know me well enough by now and know that I’m always dropping the F bomb during the WODS…and if I could I would drop one right this very second on this post…..because I want some F-ing sugar! There, does that buy me a point Sarah? P.S. if you want a tasty paleo meal out for cheap head to the Outback Steakhouse in Hyannis. For between $10-$20 you can get a grilled steak (make sure they don’t rub it in butter) with a side of steamed veggies, salad &/or sweet potato ,make sure they leave off the butter and brown sugar….did someone say sugar!!!!

  26. Littles Reply

    I know Katherine, I’m laughing too. We’re all so helpful aren’t we now?

  27. Greg Reply

    I know many of you already know about Steve’s Original (ref Greg B’s link above) but I will put out a special thumb’s up for the PaleoKit. I’m working nights this week and the 4.3oz package is essentially a perfect meal replacement when you didn’t pack yourself a paleo lunch! 🙂

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