Hello Everyone!~ Sarah here. This is my first post and probably the last for a while. Many of you have started changing your nutrition and are full of questions. Unfortunately, at C3 we don’t always have time to discuss the amount of vegetables you have been eating, if you are taking fish oil, water intake… etc… Mark and I receive many text messages, which we love, but they are usually simple questions that you are thinking of when you sit down to a meal or are at the store, Can I eat hummus? What kind of fish oil should I take?… and many more like this. For those of you that need quick answers please continue to call or send a text…. For those of you who are just getting into changing your lifestyle, I have set up an email account at [email protected] This is a way for us to communicate on a daily, weekly or monthly basis. You choose. If you want to Email me your food diary everyday, please do. If you want to know how much fish oil to take, ask. If you don’t know what a legume is (yes, some people don’t) then google it so you don’t embarrass yourself. Just kidding. Ask away. This is a way that we can determine if you are eating enough, protein, carbs and fat. I want to help you make this a lifestyle, not a diet. One of the best features of getting in on the action is that I will also be sending out Paleo recipes that I like on a regular basis! If you need to confess that you had a pan of brownies for breakfast I promise I won’t judge you. I won’t even tell Mark. Although he will wonder why you met pukie! Please ask questions, offer suggestions, give me recipes that you don’t want to try for yourself, and continue to challenge me. If I don’t know the answer to a question, I will do research and refer to Mark, and Nicole. Let’s work together to reach your goals!




Double Unders
Sit Ups

Double Unders from Patrick Cummings on Vimeo.

Some Big Pr’s for last Months Benchmark WOD T did 25 more reps per exercise-100 reps total and only added a minute and a half to her time with 100 less reps! Kristin Shaved over 7 minutes off in one month! Greg Watka did everything Rx’d with a 1.5 pood kettlebell sub for the pull ups! The average was that the people who repeated the WOD were 1:30 faster than last time! Also it was great to see some familiar faces-I would say that January is going to be a great month.

2 Responses

  1. Got a voicemail from The basement Branch in New Hampshire- they took a shot at this one back in November and didn’t get through it. Today they finished the whole thing in less than 25 minutes! One of these days I am going to get Bill and Jeremy to come visit us for a WOD!