I am looking over the approved food lists for the paleo diet. I happened to notice, there isn’t any chocolate cake on the list. Or pancakes, or muffins or cookies or bread or any type of traditional processed dessert. Pasta isn’t listed either. Has anyone ever made “Paleo Spaghetti” with the spaghetti squash in place of the spaghetti? I did. A couple times. It didn’t taste like spaghetti. Even when I closed my eyes. What about all those “ paleo muffins “ a bunch of us made last time? Or paleo “rice” or mash potatoes out of cauliflower? Bleck! Cauliflower still tastes like cauliflower. None of those substitutions tasted like the real thing. How disappointing! I found that I spent more money and more time trying to recreate these other dishes, which somewhat defeated the whole concept of simplicity and the beauty of less preparation. So this time, instead of trying to parody favorite foods, I plan to learn new ways to prepare and enjoy the foods on the approved list in a simpler more paleo manner. What will be on your plates this February?


If yu just have to have pie, I believe these would count as real paleo pies

Wprkout Of The Day
Good Mornings
5x5

Dead lift
5x5 @65%

MetCon
4 Rounds of:
100 m farmer walk, pinching bumper plates with fingers
20 Wall Balls
10 Pull ups

In a few days, 25 of us will embark on an epic journey of CAVE DWELLING that will last THIRTY DAYS! Mike, Denise, and I are all participating. We’ve got ONTHERUN sponsoring it and there’s a chance to win some cold, hard cash. I’m excited to see what happens in the 30 days!
This will be the third paleo challenge we have hosted over the past year and a half and is shaping up to be the most exciting one so far. We have learned a lot with the past challenges and with the sponsorships CrossFit Modesto has from local businesses like ONTHERUN they just keep getting better and better. The cash and prizes available for this challenge is at about $400 and we expect that to grow closer to $600 by the time the challenge is over. Doing challenges for the obvious physical benefits is great but isn’t it just a little more motivating with some cash on the line?

We have just two more of the 2012 CrossFit Modesto hoodies left and about a dozen shirts get in quick as they will be gone this week for sure.

Please note that the Paleo Challenge FAQ Workshop is tomorrow at 10:30 AM. You got questions, I got answers.

See you all there!

Todays Partner Workout:
50 Push Press 115/80
Run 800 With Med Ball
60 Burpee Med Ball Toss
Run 800mWith Med Ball
70 Toe To Bar

Today is a partner workout, only one person working at a time on push press, and toe to bar.
What’s a burpee med ball toss? you will have to come in for the workout to find out the details.

By Erika Bucheli
Stop what you’re doing. Get out your workout log. Tell me what workout you did on December 14th. How much weight did you use? How fast did you do it? How many rounds? Maybe you weren’t at CrossFit Modesto yet or maybe you didn’t attend that day. Okay, turn to your journal and tell me what you did last Thursday WITHOUT looking at your journal.

Do you remember what you did? I’m guessing you don’t. That’s okay, you’re a busy person. You have a lot of things on your plate. No one expects you to remember exactly what you did off the top of your head. What we DO EXPECT here at good ol’ CFM, is that you are WRITING DOWN what you do after the workout.

Why should you write it down? For one, it’s so you don’t have to keep asking the coach, “What weight do you think I should do?” It is YOUR responsibility to know what weight you’re capable of doing. The second reason, and more important than the first, is so that you can literally see your progression. I’m sure the first few weeks of CrossFit, somewhere you wrote, “This sucks,” or “Really hard,” or “Need to get better at...” But then, somewhere along the way you started writing things like, “I did the hang cleans really well, but didn’t run as fast. Need to work on running,” or “I PR’ed TODAY!!!”

Your journal is a way to track the work you need to do, as well as your successes that occur along your fitness journey. Use your journals. They are another way to aid in your success!



Todays Workout

10 min Shoulder Mobility

Strength
Shoulder Press

warm Up 3x5 @ 40%

5@75%- 3@85%- 1+@95%

MetCon : Annie
50-40-30-20-10
Dbl Under
Sit Up

By Erika Bucheli
I’ve been reincorporating CrossFit workouts into my routine over the past two weeks. After taking almost three months off to work on Olympic lifting, the fast-paced, rev-your-engine metcon has hit me like a freight train.

I got to workout in a class of guys today. We warmed up with Tim’s new sled, worked on mobility, front squatted, and then worked out fast, a little heavy, and plenty hard. As a girl, it’s awesome to feel included in a group of strong dudes. As a person who took some time off from the traditional metcons, it’s awesome to participate in class with such strong and motivating dudes.

I love our community. It’s a place where everyone is welcome. Even if you’re a girl!



Welcome new CrossFit Modesto Student Sarah B.

Mobility:
Lower body stretching and foam roll legs & hips

Skill:
10 Min Clean , very light technique practice

MetCon
First Do 2 Rounds Of:

Run 400 Meters
25 Push Ups
25 Sit Ups

Rest 3 Min

Then Do 5 Rounds Of:

9 Hng Power Clean 95/65
9 Ring Dips

By Erika Bucheli
Call me crazy, but there’s nothing more exciting to me than seeing someone’s light bulb finally light up. What’s the light bulb? It’s that moment when a movement finally CLICKS in your head. It’s that moment where you just know that you finally NAILED it. It’s when you hear the “ooohs” and the “awwes” from anyone standing by. And when it comes to Olympic lifting, it’s that moment when you and the bar move as one.

Since working with Alan, who was on a European vacation and is currently recovering from an injury GET BETTER SOON, ALAN!, I’ve had a few of these light bulb movements. When I did the 133# snatch (a 20# personal record for me), it was one of the easiest things I had ever done. I don’t mean that out of conceit, it was just one of those movements where I felt perfectly at ease and the bar worked with me, rather than against me. Even better than my own personal records, is seeing the athletes in the Olympic lifting classes improve.

Emily Hawkins has been regularly attending the Olympic lifting classes and I was fortunate enough to snap some great pictures of her during Monday’s workout. This one we’re posting is my absolute favorite. I can see the light bulbs over her head almost every time she picks up the bar now.

Great work, Emily! Keep it up.

Skill : Squat Progression
Air Squat-Fr Squat-OH Squat

Strength:
Front Squat
Warm Up 3x5 @40-50%

5@75%-3@85%-1+@95%

MetCon:
    21-15-9
Front Squat 135/95
Broad Jump
KB Snatch Alt L&R
Sub KB swing for snatch for newbies