Olympic Lifting Class: This Wednesday at 6pm will be our first of our monthly Oly classes (pronounced OH-lee, not AH-lee…first thing you all learned!!). The 2nd Wednesday of every month will be a 1 hour long class at 6pm dedicated to lifting. I will be teaching and programming it. We will focus on specific parts of the lifts, getting more into the technique of each lift than we can in a regular class.
This class is open to members like any regular class at no charge. We will not be capping it (for members) so understand you might be sharing bars, warming up with PVC, but you will get A TON of coaching and reps.
Non-members: there will be limited spots open for non-members. Please contact us for confirmation of a spot.
OK all so we are under way for the Paleo Challenge and we have the usual many questions coming in. This post will tackle all of those questions and clarify a couple things…like BAKED GOODS!!!!!
1: The Challenge has started, but you can still sign up: Sign ups go until next Monday and even if you miss a few days you can catch up with your logging.
2: Official Ruling on Baked Goods…Same as Alcohol: 2 days per week you can eat 1 baked good item without penalty. After that you lose 1 point per item. So this means Monday morning you could eat 1 paleo pancake, Tuesday morning do the same, then every paleo baked good you eat after for the rest of the week is 1 point off your total each day. That is just an example. Don’t try to out think it. It is what it is.
There has been many questions and confusions about baked goods. The reason we have taken these off the 100% allowed list from past challenges is because we are trying to get everyone on board with making lifestyle changes that will lead to LASTING health changes. Think of this phrase, “a cookie is a cookie”. Even “paleo” cookies are still cookies. They might contain ingredients that make them not as bad for you as other cookies but they still are cookies. High in fat, high in carbohydrates, high in calories, all in a small amount of food with little other nutritional value. The same goes for muffins, pancakes, waffles, macaroons, whatever else you want to throw Paleo in front of and argue that they are suddenly good for you. Read through the packet and get a grasp on the reasoning and the health benefits of this diet and it will make sense. Baked goods are still baked goods. They are better for you if they are Paleo, but they aren’t good for you. Bottom line.
Larabars fall into this category. They aren’t baked obviously but are still a limited resource.
IF YOU HAVE TO ASK, IT AIN’T PALEO.
EAT. REAL. FOOD.
3. Scoring: You add your points up and put the final tally in the bottom of each day. Don’t worry about specific spots for each thing. If you have a perfect day you get 8 points and put that in at the bottom.
4. Testing: Starts tomorrow, then goes Friday, Monday, Wednesday. Make ups must be done by next Friday. You can make up any test at any time in a class just contact us first or let your coach know when you get there.
There are only 39 people signed up. We had 68 people last Challenge and we have 40 more members. Vacation isn’t an excuse, not knowing Paleo isn’t an excuse, football season isn’t an excuse. Nothing is an excuse because if you are saying it is an excuse you are saying whatever that is is an excuse for your current and long term health. That is for real. If my out of shape, pizza eating, beer drinking rear end that goes to every Patriots home game and will be traveling to Charlotte, Las Vegas, and LA during the Challenge can do it you better be able to do it.
TUESDAY
Strength: Overhead Squat
5-5-5-3-3-3
WOD (Paleo Challenge Test #1)
100 Burpees for Time
12 minute cap
SkWAT Team: Front Squat
EMOM 12m
2 Heavy A** Reps!!!!
