Friday, 12.30.11: 2JAN2012
We will not be holding the 6 am, 7 am or 7 pm class on 2JAN12.
Have a safe & happy New Year!
Tuesday, 11.22.11: Thanksgiving Holiday Schedule
Wednesday- No 7 pm class
Thursday- 9, 10 & 11 class
Friday- 9, 10 & 11 class
Saturday- 8, 9 & 10 (regular schedule)
Tuesday, 09.13.11: Paleo Nutrition Challenge
Ladies & Gents,
Wecome to the 1st day of our Paleo Nutrition Challenge. I'd like to thank our friends at CrossFit Verve for putting these guidelines together.
Paleo Nutrition Challenge
From September 13th until October 25th, we're challenging you to get into the best shape of your life. During these 6 weeks, good behaviors will be rewarded and bad ones will be punished. This will require a lot of effort and dedication, but will provide positive steps towards optimal health and performance. Here are the details:
In order to compete for the prizes, you must complete the following: pre/post pictures, pre/post body composition measurements, and pre/post benchmark workout. The cost of this challenge is $50. You must also log all oral intake, workouts, sleep, and supplements.
Each meal has three positive or neutral values:
-2 cheat meal: not Paleo quality (-10 possible per day)
+1 Paleo meal that includes dairy (5 possible per day)
+2 Paleo meal: all Paleo rules apply (10 possible per day)
+3 “zoned” Paleo meal: (15 possible per day)
Exercise:
-10 fewer than 3 WODs/week
+0 3 WODs a week
+10 4 WODs a week
+20 5 or more WODs/week
Bonus points:
+1 5 meals per day (1 possible/day)
+1 fewer than 5 hours between meals (1 possible/day)
+1 ½ body weight of H20 (in oz) in a day (additional 20 oz. for WOD day)
+1 8+ hours of sleep
+1 if half of carbs are from veggies
Deductions:
-1 for each alcoholic beverage. (-5 possible per day)
-1 for no PWO meal (before leaving the gym)
-1 for less than 5 grams of fish oil/day
-1 for each carbonated beverage
Post any questions/comments/concerns/pics/recipes/etc!!!
