Having major computer issues, sorry about not posting last night. Here's some important updates:
Nutrition Paleo Challenge: Will Kick off this Saturday at 11:30. We will be doing a Benchmark workout tomorrow, Tuesday, and will have a make-up on Saturday for anyone who can't make it. The challenge will be 6 weeks, and will be measured on 3 criteria. The 3 criteria are 1. How strictly you stuck to your diet. 2. Performance gains made over the 6 weeks. and 3. Body composition change (pics) All criteria will not carry equal weight, and the judging will be highly subjective. A lot will also depend on participants honesty in how closely they stuck to the diet.
There will be a couple of different options but we strongly encourage a strict paleo diet for 6 weeks. If you are not a meat eater, that's fine, we'll have an option for you. We'll also have a Paleo+Dairy option for people who want to take baby steps.
Participation is free but it is mandatory to do the Benchmark WOD sometime this week and to be present on Saturday for the lecture. Terry Shanahan will be giving a 1 hr. presentation on nutrition. He is an amazing resource. Terry has all the knowledge and training, and also has practical, easy solutions to meals and snacks to keep things simple!
Strength, Power, Agility, Explosiveness 4pm: We will be modifying the schedule effectively immediately. We will have advanced class Monday, Tuesday and Thursday at 4pm. There is no prerequisite for the class, although we encourage those to attend who are competent in the Oly and Barbell lifts. The classes will focus on developing stronger, more powerful athletes. Expect some heavier loading, more barbell work, and a faster pace to the class. It is fine to mix one or two of these sessions in with the regular Ute CrossFit programming, however if you really want to see results we ask you to show up consistently to at least 2 sessions. You will also be required to log each workout because we will be progressively increasing the loads and the best way to do that safely is to pay attention to what you are lifting with on a weekly basis.
Herbal Cleanse Order: I'm going to be ordering some herbal cleanses for people who want to start one to kick off the Paleo Challenge. Please post to comments if you want one. Cost is $37. You can also order your own, but do it quickly so it's here by the time the challenge starts.
*****Remember to have a cheat meal this week if you are planning on doing the challenge. I'll be eating a pint or two of Ben and Jerry's Friday night!!!!!*****
WOD
5-4-3-2-1
Kettlebell 1 arm OH Squat (each side)
Deadlift 155/95
(6 tire flips after each movement, that's nine rounds of tire flips total)
Challenge: Max Ring Dips
Fundamental: Muscle-up practice
The real Food Pyramid (Notice the foundation Melanie :-)
Give the bird to Processed foods and Gluten!
count me in on the herbal cleanse!
Posted by: Brynn | March 15, 2010 at 10:00 AM
Well, now that you posted that highly technical drawing of the food pyramid I've seen the error of my ways. Boy howdy that cartoon rendering of a pig roasting on a spit makes me wanna eat me some meat! Pig roast at the Pfisters' house tonight everybody is welcome.
Posted by: melanie | March 15, 2010 at 10:22 AM
Mmm.. Pig!
"What about bacon? ham? PORKCHOPS?" - a wonderful, magical animal indeed!
http://www.hulu.com/watch/19910/the-simpsons-lamb-chops
Posted by: Devin | March 15, 2010 at 11:28 AM
What is the schedule for On Ramp this week? Will there be a new wave of clients starting?
Everyone get after the wod today and post your times! And if anyone gets their first muscle up today post it!
See you all very soon! AMer's be ready to get after it tomorrow.
Posted by: Alli | March 15, 2010 at 02:35 PM
im totally down for the power and explosiveness class!
Posted by: bry | March 15, 2010 at 09:34 PM
I think I'm more of a Paleo+Dairy kinda guy. Just sayin...
Love today's work-out. Loved the tired. I got to tell people all day that I flipped over giant tires. :)
What time are things going down on Sat? Lecture time etc? I'll have to do the Benchmark on Sat instead of tomorrow...
And who is judging this thing?? Gotta get my Benjamins ready to...um...increase my chance of winning.
Posted by: Rick Henriksen | March 15, 2010 at 09:47 PM
If you're paying in Benjamin's then Bobbie is judging. I'm not into that, IT'S ALL ABOUT THE HAMILTON'S BABY!
Posted by: Tommy | March 15, 2010 at 10:01 PM