Potomac – Tuesday 131126

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For folks that are looking for weight loss as their primary goal, we do a “modified” Paleo Diet. In this model, we remove all starchy carbs (think sweet potatoes, carrots, rutabaga, etc) except for a fist size portion in their post WOD meal. We encourage as much meat (especially fatty meat) as they like, and in addition to the removal of grains, dairy, legumes, and sugar, we eliminate nuts and fruit.

A lot of people get a bit peeved when they hear this. They seem to be able to deal with the new diet fairly well, but eliminating fruit and nuts pushes them over the edge. The issue with fruit and nuts is that they are both significant doses of sugar.

Usually the next question I get is “but what do I snack on?!?!?!?!” I have a few answers to this:

1) Meat and veggies. In this version of Paleo there is no such thing as a “snack”. There is just bigger meals and smaller meals. These meals include meat and veggies.

2) Don’t snack, eat more at meals. If you’re hungry between meals, eat more at your meals. #mindsplosion.

3) The reason you have a hard time giving this up is that your body currently runs on sugar and these are “Paleo Delivery Vehicles” for sugar. Progress = Compliance. -Brian PCF
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PCF Paleo Challenge will kick off on 11 January. Stay tuned for early bird registration in December on our FB Page and blog.

Check out our CrossFit Kids program at Potomac and Patriot CrossFit here!

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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Hip Raise
Alt: 3 Ring Row Drill/3 Diamond Pushup

RX’d Level II Level I
EMOTM 10 Min
2 Muscle Up
5-10s Handstand

Four rounds for reps:
3 minutes of work, one minute of rest
20 KB Swing, 70/53
AMRAP (cal) Row

EMOTM 10 Min
2 Chest to Ring False Grip Pullup
5-10s Band Assisted Handstand

Four rounds for reps:
3 minutes of work, one minute of rest
20 KB Swing, 53/35
AMRAP (cal) Row

EMOTM 10 Min
2 Strict Pullup
5-10s Box Assisted Handstand

Four rounds for reps:
3 minutes of work, one minute of rest
20 DB Swing, 35/20
AMRAP (cal) Row

Post total muscle ups/CTB pullups and total calories to comments..

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