Posted by Matt
Workout of the Day:
“Roy”
Five rounds for time of:
225/155 pound Deadlift, 15 reps
20 Box jumps, 24/20 inch box
25 Pull-ups
Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift). Post times to comments.
We will be bringing back the Paleo challenge next week. Here are the basic guidelines of a Paleo Diet. We will be posting nutrition information throughout the week to prepare you for the challenge. Details coming soon.
Paleo Basics
What’s IN
■Lean Meat (all you want): beef (sirloin, petite), pork (tenderloin, sirloin, center cut), lamb, chicken breast, turkey breast, any fish, sardines, shrimp, scallops, crab, any seafood, whole eggs, & egg whites.
Not-so-lean Meat (occasionally): bacon, sausage, & marbled steaks
■Most Veggies (all you want): except potatoes, corn, beans, & peas
■Any Fruit (never eaten alone and only in moderation if you want to lose weight)
■Nuts & Seeds and their butters (no peanuts! and eaten in moderation if trying to lose weight)
Flavors: any spices, any herbs, tomato paste, crushed tomato, chicken broth, salsa, coconut milk, coconut oil, olive oil, avocado oil, walnut oil
ONLY in Extreme Moderation (think cheat meals only): honey, stevia leaves, real maple syrup
What’s OUT
■No Sugar Or Artificial Sugar: Equal, Splenda, Stevia powder, pure cane, corn syrup, fructose, molasses, maltodextrin, agave nectar, etc
■No Junk Food: cakes, desserts, cookies, candy, chocolate, pastries, chips, crackers, ice cream, snack foods, etc
■No Grains: wheat or corn products, rice, pasta, bread, oatmeal, cereals, etc
■No Legumes/Beans: peanuts, peas, soy, tofu, anything that says “bean”, etc
■No Dairy: milk, butter, yogurt, cheese, cream, ½ & ½, etc
■No Processed, Man-Made Stuff
Paleo Food Pyramid
August 2nd, 2010 at 8:11 am
30 something minutes, RX, except for the pullups – strict with blue and red band…shoulder recovering… TOUGH workout…feels like it’ll never end!
August 2nd, 2010 at 8:35 am
46:11
125lb DL
rx pullups and box jumps
August 2nd, 2010 at 8:44 am
32:21 RX
Tough workout, but I’ll take that over Angie any day!
August 2nd, 2010 at 8:58 am
38:38
155lb DL (sore back)
Rx pull ups and box jumps
August 2nd, 2010 at 11:15 am
30:30 RX first day back after vacation
August 2nd, 2010 at 3:57 pm
Geek here did 250 squats and 140 75lb one armed deadlifts…14:01
August 2nd, 2010 at 5:30 pm
21:30 rx
August 2nd, 2010 at 8:17 pm
40:55 rx
August 3rd, 2010 at 7:59 pm
26:10
sub 25 air squats each round for the box jumps.
Took a knee knock on the rugby pitch.
last 2 rounds, 15 DL unbroken. It’s the PUs that
kill me.