Listen Up Paleo Challengers

Jan 7th, 2012

Category: CrossFit

Listen Up Paleo Challengers

I had to bring back this picture….

Participation: If you missed the lecture, the measurements, the benchmarks, and have not signed up or paid yet, then sorry but you are too late unless you have contacted us already! We have seen an incredible amount of interest in this challenge and it is difficult to keep track of everyone. There is open gym today from 12-2, and Monday and Thursday at 4pm. If you are missing a benchmark score you need to get it in before the end of the day on Thursday, or you will be out of contention. That goes the same for payment and measurements. If you haven’t paid or recorded your measurements Thursday the 12th you are out of contention. Christina will be available on Monday from 10am-7pm to take measurements, and I (Amy) will be available from 5:30am-9am on Tuesday.

Scoreboard: Next time that you are in come over and check out the whiteboard. Make sure your name is on there and fill in any holes with the benchmarks( Right now there are still a lot of names missing due to the crazy amount of last minute interest that we have seen). You do not need to write in your scaling, just right an “s” next to your time and keep your scaling numbers in your records. Christina our calligrapher will write in what we have on record, but we are missing a lot of scores. Going forward you will be writing in your own weekly totals. Please write this in black dry-erase marker and be careful to not smudge the other scores.  Also, there are sheets located on the desk of Southie Orange where benchmark scores should be filled in.  I know you are probably sick or writing your scores down but this will save us a lot of time as it is much more organized than our other previous attempts.

Tracking: You should have received an email from Pete Ostashen regarding your login information for the Paleo Challenge.  The Paleo Tracker can be found under the member login tab at the top of the CFS homepage. If you did not receive a login, or your login doesn’t work, please do not freak out.  Check your SPAM fliter.  Still no luck?  Record your food in a word document or write it down in a journal and just make us aware that there is an issue. We will correct the issue as soon as we are able.  If you did get the email but are having trouble log-ing in please email [email protected]

Zoners: Your plan is much more aggressive and tedious than the paleo challenge alone. You need to pick a block total and stick to it. When you start a new week you can decide to bump it down or bump it up depending on your goals, but during the week your goal is to stay within your blocks (eating all the blocks to gain/maintain weight, not going over to lose weight/lean out). You are allowed to double your fat if you need more energy. That will not count against you. You will receive 3 free cheats/week if you stay within your proper points, and you will get a bonus  10 points/week if you stay within your blocks.

The Challenge (As listed in your packet)

o   As CrossFitters we love points, so yes we have a point system.
o   In your online journal you will keep a daily log of your food intake. At the very least you must keep track of everything. EVERY WEEK THAT YOU DO NOT SUBMIT A LOG ENTRY YOU MUST DEDUCT 10 POINTS!! There will be a 1 week grace period.
o   Every week you start with 100 points. For every cheat that you have during the week you need to subtract 5 points per serving.

Cheats constitute:
–Dairy (Milk in coffee is only -1)
–Grains- Rice, bread, pasta, cake, cookies, cereal ect.
–Legumes- Peanuts, soy beans, lima beans, kidney beans, ect.
–Packaged/processed food
–Fast food
–Alcohol other than red wine and tequila (2 serving allowance/day) More than that -5

o   Each day that you take 2.5g of fish oil add 2 points
o   Each day that you come to CrossFit add 3 points
o   If you workout outside of CrossFit add 3 points- walking, the elliptical, and bicep curls DO NOT COUNT! You know what is worth doing at this point, don’t cheat!
o   If you take a rest day, but you still dedicate 20+ minutes to foam rolling, stretching, and/or trigger point work add 3 points. Massages and yoga also count towards this.
o   You are not following the Paleo diet if you are not consuming any fruits or vegetables. Each day that you eat less than 3 servings of fruits and vegetables subtract 10 points.

Double WOD
12 Minute AMRAP
250m Row
Max toes to bar (As many as you can do without coming off the bar)
Your score is the total number of T2B

Rest 10 Minutes

8 Minute AMRAP
10 Burpees
10 Hang Power Cleans (135,95)

L3 (115/80)


  1. Bish 01/09/2012 at 2:16 pm

    Nick who lubed you up in the pic bro?

  2. Jeff Sully 01/08/2012 at 12:57 am

    Diceman you were awesome today with the motivational speech that was a tremendous help and really put things into perspective for me not only inside the box at CrossFit Southie, but outside in the real world

  3. Scott Lush 01/07/2012 at 10:04 pm

    Thanks Coach Aaron for providing a lot of great advice throughout the workout today including how to cycle more quickly through the knees-to-bar. Also sometimes it just helps to have someone telling me (yelling at me) to do one more rep.

  4. Megcincotta 01/07/2012 at 9:23 pm

    Quick question — are chia seeds considered paleo?

  5. Jaime Lytle 01/07/2012 at 7:02 pm

    todays wods were killa!
    1. 28 t2b clearly need to keep working those!
    2. 5 rounds Rx
    Thanks to Dice for helping me with my mental game through that one!

  6. Rhino 01/07/2012 at 5:51 pm

    Walking with the trees on way home, ha love it… Awesome advice/speech Dice.

  7. Alec 01/07/2012 at 2:36 am

    Nick looking studly!

    Yo folks I will be opening up the gym 7:30AM Sunday morning if you need to make up one of the benchmark workouts from this week or get extra mobility or something else in.

    I will be attempting “Kalsu”. I am quite nervous but if anyone else is feeling spicy and wants to jump in feel free to do so.

    • Goose 01/07/2012 at 4:51 pm’re crazy dude! I told peeps they could also come in during class time and do Fran or Christine or max C&J while everyone else hits the class WOD.

      • Joe 01/07/2012 at 10:02 pm

        I’m in for the early morning tomorrow; happy to count reps for anyone that needs it!

  8. Mel 01/07/2012 at 2:19 am

    Hey guys, have to say I am a bit disappointed not to see running in tomorrow’s WOD! It is January and it is going to be 50! We have been inside so much plus we already rowed this week. Wish we could do an old school endurance WOD. I never miss saturdays but may need to bag it for a long run.

    • Anonymous 01/07/2012 at 2:02 pm

      I’m really disappointed that you are cherry picking workouts. Our program is about constant variance which means not always long running WODs every Saturday. Sometimes you may have to row a few times a week, It sure sounds like you run more than once a week.. Who knows? maybe we’ll start having just strength WODs on Saturday or not posting WODs. If you are looking forward to long runs and only making sure that you make it to the WODs that have them, you are doing a disservice to your overall fitness. If you don’t look forward to rowing maybe you should be rowing more often.

      • Dbibeau 01/07/2012 at 4:43 pm

        I love to look at the WOD before coming (so please keep posting them) I really enjoy it when I know the WOD is going to SUCK thats the best part of it.I love to challenge myself everyday! After the WOD I always say wow I need to work on Box Jumps, Wall balls, Rowing, Flexibility, etc…. My point is thank you Goose for always keeping it us on our toes as well the variety of the WODS!

      • Joe B 01/08/2012 at 2:35 am

        NO!!! Keep posting WODs! And yes, there are some I read ahead of time and go, “Damn!! What the hell did I sign up for?!?!?!” But i’m not going to get any better cherrypicking the workouts. I hate squats, actually detest squats, but i’m not going to skip a wod because of squats. I am in the best shape I’ve ever been in my life. I credit this to Crossfit and the coaches at Southie. In the big picture, suffering through 30-45 minutes of squats 3 days a week is painless. The workouts and the folks working out at CFS is priceless.