Paleo in a nutshell

Good video and about as simple as it gets.

Nutrition is Key

Most of you know that Paleo = meat, veggies, nuts, seeds, some fruit, little starch and NO SUGAR! Basically removing all the processed bread, rice, and pasta-like items from your daily plate (and any and all sugar/artificial sweetener infused beverages) and eating clean for 4 weeks. To be successful you will empty your cupboards of all such processed junk so as not to be surrounded by it. You will try to reduce your stress and sleep more. All of these lifestyle factors influence whether or not one is lean.

To be eligible you must be a current Woodward CrossFit client and have your before photos taken on or before December 2nd. The rest is up to you!

Food Log (Free):
http://www.vertex42.com/ExcelTemplates/food-log.html

Proof of Paleo:
http://www.norcalsc.com/index.php/index.php?/post/what_are_a_few_months_if_its_important_to_you_begin_it_now/

http://www.norcalsc.com/index.php/index.php?/post/2009_paleo_challenge_final_resultsfinally/


The essentials of the Paleolithic Diet are:

Eat none of the following:

· Grains- including bread, pasta, noodles, rice, or corn

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

Eat the following:

· Meat, chicken and fish

· Eggs

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, Brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

Fight Gone Bad Pics part 1

Fight Gone Bad Fundraiser

Final Results

We raised $2,640 in our first Fight Gone Bad!! Thanks to every one who participated.

Advanced Men
Matt Woodward 263
Burke David 242
Jason Simons 224
Nathaniel Vergara 221
Chad Dubroca 221
Chris Cummins 217
Jason Dickerson 211
Armando Acosta 201
Keny Gage 191
Mike Bonadies 181

Advanced Women
Carmen Castillo 319
Julie Gage 250
Phyllis Torres 234
Brandi Collop 215

Intermediate
Ava White 254
Wendy Parent 243
Annika Beck 229
Courtney Bryan 217
Yesh Nadkarn 214
Inga Morgan 198
Elaine Ryan 195
Katie Morgan 177
Carlie Gromus 175
Melissa O'Reilly 170
Ida Apuna 165

The Final Stretch...

First I wanted to thank everyone for a great job, with only 8 people we have raised $2,520!! The deadline is tomorrow night so please help us in raising the last $100 needed to get Melissa to her goal of $150 by visiting the below link.

https://www.rapidreghost.com/fgb/php/frpage.php?frID=26663

Congrats to everyone who participated to day, some of the highlights...
Brandi improved 38 reps!
Nathaniel improved 23 reps!
Kenny improved 13 reps!
Matt improved 4 reps.

Fight Gone Bad Firsts...
A special congrats goes to Wendy Parent for an awesome 216 on her first Fight Gone Bad with a injured knee!! Great job!

Awesome job by Jason Simons, Melissa O'Reilly, Chris Cummins and Mike Bonadies who all made it through they're first FGB.

Thanks to everyone who came out today and a special thank you to everyone who has helped Woodward CrossFit become the community it is today.

Pictures to come soon thanks to Georges Schemagin please take a minute to visit his sites and drop him a note on Facebook.
http://www.mr-photographer.com/
http://www.georgess.com/
http://www.mrfitnessphotographer.com/

Today at 4:00pm!!

Fight Gone Bad Tomorrow!!!

Come join us for a great cause, this Saturday at 4:00pm Woodward CrossFit will be fighting for the Wounded Warrior project and Prostate Cancer.

We will have food catered by Pok-E-Joes as well as a Moonwalk for the Kids so whether you want to participate or just show your support please feel free to stop by!

Getting Ready for Fight Gone Bad!!!!

We had a pretty good showing this past Thursday, 14 people showed up for the 6:00pm class to get ready for Fight Gone Bad! The real deal is September 26th, come join us as either a participant or just for support.

Recently Updated

CrossFit Total

Great job everyone!! Tina, Phyllis, Matt, Melissa and Chad all set new PR's

CrossFit Total

Good Morning!!

Morning classes officially started today! Great effort from both the morning and evening classes.

I also want to welcome Joe McCune, Wendy Parent and Julie Gage as the newest members of Woodward CrossFit!

WOD - "Cindy"
AMRAP in 20 mins
5 Pull ups
10 Push ups
15 Air Squats

Be sure to post your results to Beyond the Whiteboard.

Broad, General & Inclusive Fitness

Crossfit’s First Fitness Standard There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.