Sunday, October 16, 2011


work on your fast box jump and kipping pull-ups

benchmark WOD for the Paleo Challenge
500m row
12 Bodyweight Deadlifts
21 Box jumps 20/16

Tomorrow is another chance to do a benchmark WOD for the Paleo challenge - Helen: run, kettlebell swings, and pull-ups.  There will be a chance to do a benchmark WOD of your choice if you come in during the Open Lifting class.  You must do at least one of: 1000 meter row, Helen, Christine, Filthy Fifty, or Murph.

Monday at midnight is the last second to sign-up for the Paleo challenge.  By that time you must have signed-up on the sheet or by email and sent me your front, side, and back swimsuit before photos.  You must also give me your $20 cash for the prize pot.  So far the five people who signed-up have a pretty good chance of winning cool stuff from Back to Basics Kitchen, a free month of CrossFit, or gift certificates to the new Main Street Outfitters outdoor-wear shop, etc.  The winners will be decided totally subjectively (joke, right?) by your trainers and one from a gym-wide vote.  You will get points for improvements bodycomp, posting your Paleo meals to comments, posting your recovery work to comments, and getting faster on your benchmark WODs.

This weekend I was at the Colorado Master's Open at Front Range CrossFit.  It was a blast.  I'll probably be hoarse from shouting encouragement to every competitor, especially James and Margaret.  It's always a fun scene at CrossFit competitions, but this one was a little smaller so we could wander around in the warm-up area and the athlete's resting area, and then back to watch the heats.  One could meet all the athletes and chat them up.  There were t-shirts to buy, equipment to test out, and a Paleo food truck!  Let's all make sure to get registered for the next local competition!  The older age groups are wide open with only one competitor in the women's 60 and up group (and she got to use lighter weights!)

Read more at James' blog here.   Videos available soon on Vimeo at TwinFreaks Crossfit. VP


David said...

Go Margaret! Awesome cleaning up and taking first. Way to represent!

Atalanta Rising said...

So leave food stuffs here? Yes?

Americano 24oz

7 oz beef
cup Broccoli
.5c asparagas
.5c melon

2 Hard boiled eggs w/ mustard

2 hard boiled eggs w/ mustard

6 oz beef
1/2 lg. baked Sweet potato

JamesD said...

I think you need to at least double your intake and add fat from coconut oil.

melissa said...

Super awesome Masters Open, guys! I'm going to try to make it Wednesday at 5:30 to do a benchmark WOD, otherwise, I could maybe squeeze in a 7:30am before school on Thurs? Anyway, here are my beginning stats, I just so happened to got a new DEXA scan today. weight: 124.2 (down hooray!); Total Body Fat 31.3% (up -gross!), lean mass/Height2 = 14.4, Lean mass = 36345.2g, VO2 37.2 (down, boo!) There are other numbers but I don't know what they mean.

TwinFreaks CrossFit said...

Paleo Challenge Day 1 - Monday October 17, 2011



1 Egg + 2 Egg White Omelet with ½ Tomato and Red Onion

2 Strips Turkey Bacon


11:00 Class

WOD: Christine


2 cups Spaghetti Squash

4 oz. Turkey Burger in Lettuce Wrap with 2 oz. Avocado


½ Apple

1 oz. Almonds


6 oz. Baked Tilapia w/ Sautéed Red Peppers and Red Onion

Salad (Spinach, Tomato, Cucumbers)


1 oz. Almonds

½ Banana


Stretch 20 minutes

Jennifer Piggott via email

JamesD said...

You probably need to double your intake.

David said...

This kind of sucks, I don't have my grams or ounces figured out.

6:00 - WOD

7:30 - 1 larger boneless, skinless chicken breast, 1 smaller yam

8:45 - 3 eggs, 2 slices of bacon

12:00 - 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes

2:00 - 1 medium sized apple

4:00 - Small bag of raw almonds (can figure out ounces later)

7:30 - Some amount of stir fry beef, a little more than would fit in a handful

I'm guessing this is wildly deficient in calories ...

Chelsea Jowell said...

Breakfast: 2 T almond butter and a apple, coffee, water
Snack: unsweetened chai with almond milk, squash muffin (no grain or sugar)
Lunch: Roast turkey, beets, sauerkraut, lettuce, water
Dinner: Beef patty, beet greens, sauerkraut, lettuce, tomatoes, vinaigrette, water
Dessert: some walnuts and raisins