The Paleo Challenge











5pm and, yes, Vince did come back for more.

5pm and, yes, Vince did come back for more.

Box squat.

Box squat.



Paleo Challenge!

Eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar. 

It’s the first line of World Class Fitness in 100 Words.  It’s also just about the most important piece of the puzzle for our health, well-being, and our Fran times. 

I am so proud of each of the athletes here at CrossFit West for the level of intensity you have brought day in and day out since we opened the new box in April.  I am amazed at every class for your level of dedication to the workouts and the energy, discipline, and commitment that you bring.  I see people pushing each other to get one more rep, yelling at the top of their lungs encouraging a fellow athlete to lift just 5 more pounds on a max effort, or mustering up whatever is left in the tank to push that last sprint just a little harder.  Every week our Weekly PR board overflows with an array of colored dry erase markers.  This makes me delighted because, just as I always encourage, everyone is getting better each week.  It makes me feel really good inside to see this kind of commitment and excitement about what we do here.  The ultimate goal: to make people’s lives better. 

Now I’m going to challenge you to take it to the next level.  If you really want to start seeing results it’s time to start thinking more about what you put into your body.  You put the effort into your training, now I challenge you to put the same effort into your diet. 

Nutrition truly is the most important building block to health and fitness.  If we are going to train as hard as we do, we need to fuel our bodies with the proper nutrients so that it can deliver what we demand of it.  CrossFit’s nutrition guru Robb Wolf says that we should gauge whether our nutrition is dialed in based on the following 3 things:

Do you look better?

Do you feel better?

Do you perform better?

Having said that,

The Challenge:

3 months, simple Paleo diet.  This means no processed foods or grains.  Simply follow the motto: Eat meats and vegetable, nuts and seeds, some fruit, little starch, no sugar.

Minimum 2 days per week of CrossFit.  If you can get in here more often, even better, but you must be getting in your CrossFit WODS at least twice a week.  However that doesn’t seem to be a problem for most of you.  I have found myself, if anything, having to send people home for not resting. 

Pictures:  We will take before pictures, and update pics at the 1st of every month until the challenge is over to follow your progress.

Get Better-Girls and Strength:  We will do Helen, Grace, Max Rep Pull Ups, and Max Weight Deadlift.  Don’t worry- if you can’t do this RX’d just yet or without assistance, that’s part of it!  We want to see you progress.  We want to see you get better!

Short Testimonial Essay (200-800 words): Tell us how CrossFit, along with proper diet, has changed your life.  How has it made you look, feel, and perform better?

If we can get at least 8 people to accept this challenge, we will kick off this competition ASAP!  And here’s the best part:  the winner (who will be voted on by everyone based on total progress in all areas) will receive….Drum roll…

3 months of FREE TRAINING and a free Elements series for a friend! 

If you are interested in being a part of this competition please let us know ASAP.  Once we get at least 8 people we will get started.  Don’t worry, you won’t be alone.  You have tons of resources here at CrossFit West Santa Cruz to help you with a plan and encourage you along the way! 

3,2,1, go!

Tips to get started:

When shopping– only shop the perimeter of the grocery store; produce, meats, nuts, etc.  Don’t wander down the isles in the middle of the store unless it’s to get spices!

Try shopping in bulk at Costco.  Get lots of chicken, ground turkey, lean cuts of beef, shrimp, fish, etc.  Buy containers of cashews, almond butter, almonds, pecans.  Buy flats of fruit- strawberries, blueberries, apples, etc and big bags of veggies- broccoli, green beans, onions, asparagus. 

Read labels!  Be sure that the food is not processed.  If it comes in a box, and has funny names listed in the ingredients that you don’t recognize, chances are it’s processed.

Play with spices!  Buy garlic salt, black pepper, parsley, crushed red pepper, Italian herbs, cayenne pepper, Tapatillo, etc.  Experiment with them.  Mix and match them in your dishes.  Also, shop for spices in bulk at Costco because you will use them up fast if you are doing things right!

Planning food for the week:

Cook a big batch of chicken or other protein and keep it refrigerated in containers to use throughout the week for meals or in your favorite dishes. 

Cook batches of veggies and keep them refrigerated in containers to use throughout the week for meals. 

Always plan ahead.  Make your own lunches to bring to work. 

Always have nuts and seeds to snack on if you get busy and need to eat.  Don’t let yourself get too hungry between meals as this sets you up for bingeing. 

Drink tons of water. 

Simple Spicy Italian Chicken Marinade Recipe: This recipe is super simple.  I cook it almost every week and keep it in the fridge to pull out for meals throughout the day. 

In a big Ziploc Bag Mix

1-2 cups Olive Oil

½ cup Italian Herb

¼ cup Garlic Salt

¼ cup Crushed Red Pepper

2 Tbsp Black Pepper

2 Tbsp Cayenne Pepper

Tapatillo to taste (more=spicier)

Toss in up to 8 chicken breasts and massage them in the bag.  For best results let it sit overnight in the fridge.

Cook however you like- bbq, sear and bake, etc. 

Then put it in containers and refrigerate to use throughout the week.

Bon Appetit!


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AMRAP in 10 minutes

1 Power Snatch

3 Overhead Squats

40m Sprint

Guys–135#. Dolls–83#

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