The first two weeks you were challenged by giving something up.  This week’s challenge is different:  Eat 1 gram of protein per lb of bodyweight.  If you’re overweight then you may want to do 70% of your body-weight or 200g, whichever is greater.  It’s easy to do this without supplementing protein but if you do supplement we recommend Progenex because of it’s high quality and the bio-availability of their protein.  I’ll post an average day of eating for me to comments which usually puts me somewhere between 250 and 300g of protein.  Why eat more protein?  Protein is thermogenic:  Your body has to expend calories to get the calories from protein.  It also forms the building blocks of your muscles.  In general eating sufficient protein along with mostly vegetables will help you lean out and perform your best.  If you need a good way to track it on your phone try a free app like “LoseIt” or any other of the 100’s out there.  I like ones that allow you scan the barcode of whatever it is you’re eating.

CrossFit Sport 9am & 5:30pm

I’ve been so focused on the remodel that there is some basic building maintenance that was deferred and needs to be done.  Please list anything you’d like to see done (parking lot striped, faucets, etc.) to comments and I will put it into a prioritized list and get it done in October.

1/Oct/2012 Monday WOD

AMRAP 15 Minutes


Kettlebell Swings (All the way to overhead)



Then challenge skill work:  150 Double-Unders

Gold:  2Pood/1.5 & HSPU’s    Silver:  1.5/1 & 2-abmat HSPU’s  Bronze:  1/.75 & 2:1 Pushups



What’s your WOD going to be from “Beat the Coach Day????”

Today’s WOD is like those choose-your-own-adventure books from when you were a kid except every choice ends with you on the floor, gasping for air.  If that doesn’t sell you on the awesomeness known as the Friday WOD then consider that every version has to be done twice.  On days like today pacing and breathing are important.  Inhale on the squat portion of the thruster, exhale on the drive up to the top.  If you can keep your thrusters going on a 1-1 breathing scheme as long as possible you’ll have a much better workout.  The last important thing:  testicular fortitude.  Even if you don’t *ahem* have balls….you’ll need to borrow some for today’s WOD.  Enjoy!

27/Sept/2012 Friday WOD “Double Trouble”

Start the WOD on 0 Minutes and 10 Minutes.  The faster you finish the first one the more rest you get for the second.  Your score is the combined time of both WODs.*

Version 1 – Double Fran as Rx’ed (21, 15, 9 Thrusters & Pullups 95/63)

Version 2 – Double Heavy Fran (15, 12, 9 Thrusters & Pullups 135/93 with 1 chain weighted pullups)

Version 3 – Double Burpee Fran (21, 15, 9 Thrusters & Burpees 95/63)

*For example:  WOD 1 takes 3:30.  I then rest until the clock hits 10:00.  Then I start again and take 5:10.  My time for the day would 3:30 + 5:10.  So 8:40.  Make sense?

Team KeRO get’s after it.

Most people have heard of the Pareto Principle without knowing exactly what it is.  The concept was named after an Italian economist who noted that 20% of the population in Italy owned 80% of the land.  It’s been applied in many areas but today we’re going to use it to talk about nutrition.  I often get asked what percent of weight loss is nutrition versus exercise.  Today I had an athlete tell me he’s lost 120lbs (on a medium frame) eating Paleo before he ever came to train at WCF.  A good friend of mine is now over the 100lb mark for weight loss after nearly a year of Paleo.  While my passion is performance most people’s first step towards fitness is first to lose fat and second to worry about their Fran time, one rep maxes, and snatch and clean & jerk.  80% of your weight loss progress is going to be nutrition.  20% will you working your butt off.  Simply stated:  You can’t outtrain a bad diet.  So if you’re doing the challenge stay the course.  You’ll see more progress in 5 weeks of strict Paleo than you will in 5 months of eating like crap.

Getting bored or need some Paleo Resources?  Post your favorite Paleo blogs to comments.  I like, what’s your favorite?

27/Sept/2012 Thursday WOD “The L.A.W. (Long ass WOD)”

As Many Filthy Fifty Reps as Possible in 40 Minutes

50 Box jump, Tractor Tire
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions or 45lb Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders