Caveman Nancy Challenge

Caveman Nancy Challenge Finals prove "Epic"

Several months back at the "Epic Challenge Finals" the heavens opened up and

poured down on our event. Check it out here. http://www.vimeo.com/5033488

Saturday proved to be another historic event finals.

What a great event. It seems every final event we have at CrossFit Cedar Park

brings on the rain. What a great group of competitors and a great group of people.

Thanks to everyone who came out to cheer, and help out. It was wet and fun.

Everyone who went paleo dropped body fat and improved their performance. Like we didn't know that would happen. Pics and video to come.

Overall Fastest Time (Advanced)
Michael Fiorillo - 13'03"

Advanced Category
1st Place - Melanie Bruce - 9'45" improvement
2nd Place - Trevor Hance - 7'29" improvement
3rd Place - John Cornejo - 5'52" improvement

Intermediate Category
1st Place - Paula Speich - 6'46" improvement

2nd Place - Jodie Goldberg - 3'01" improvement
3rd Place - Jody Cummings - 1'54" improvement

Beginner Category
1st Place - Diane Hance - 6'14" improvement
2nd Place - Mike Brown - 5'32" improvement
3rd Place - Kelly Flores - 3'46" improvement

Bodyfat and weight loss info to be posted later.

Congratulations! Everyone rocked it out!

WOD

30 Squats

10 Pull ups

5 Clean & Jerks (155, 105)

6 rounds for time

Kids Foods Deemed Unhealthy....No Way?!

Can you sense the sarcasm?Ask anyone to remember their child years and most will have a song or slogan or cartoon character they can relate to a food item. These advertisements are plastered all over kids TV networks, ads, and packages to simply attract the kids. Add in a toy and they are like wet sauerkraut in the major company's hands.


A recent article on philly.com spoke of an analysis of 367 kids products of which 90% were deemed unhealthy. Shocking right? Well, the bigger news is that this study excluded candy and soft drinks. So the 90% was for the everyday foods that parents willingly buy their kids and pack in their lunches.


These sugar, fat, and salt rich foods are destroying America's youth and causing a multitude of the problems that are seen today. I'm sure the study didn't even touch on artificial colors or flavors.

Even more disturbing is that 62% of these foods had some sort of nutritional claim. The article gives examples such as "made with real fruit juice" or "no artificial flavors". In my experience, the more a food has to claim its nutritional benefit, the worse it is. Imagine that person who tries to convince you they are smart by all the knowledge they know. That person either isn't smart, or is an a-hole.


So how can you teach your child to eat healthier? The simplest way is to set the proper example. Your child will eat what you eat. You can find some great cracker alternatives at whole foods. Our favorites are the Nut-Thins made by Blue Diamond. They come in almond, hazelnut, and pecan. I've attached a picture to help you find them.


You can also give your child fruits and veggies to bring to school. Baby carrots pack easily and taste good. If they won't eat them, give some cashew butter to dip them in. Spread some almond butter on some celery sticks. There are ways to get veggies into the diet. Pack some grapes or other fruits that taste good and travel well.


The key still is to set the example. Make time for food. If you snack on unhealthy foods, your child will too. Show that food isn't simply a necessity, but rather a way of living. Be creative and eat healthy. Your body and future teen will thank you.

Posted by Aaron Mittica at http://www.paleodietonline.com/




Lindsey and Ben enjoying the wod at 5:30this morning.


WOD
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


***********************


Salad Dressing
1/4 cup basil flavored olive oil
1 clove garlic diced
1/4 tsp superfine ground mustard
1/4 tsp oregano
fresh sqeezed lemon juice (1/4 small lemon)
salt and pepper to taste
shake well.


Honey Mustard Dressing
1/2 C spring water
1/2 C olive oil
1 t mustard powder
1 pinch of white pepper
1/8 t garlic powder
2 T honey
shake well.


Ranch Dressing
1 C paleo mayo
1 C coconut milk
1 t dried dill
1/2 t garlic powder
Pepper to taste
Mix all together. Better if refrigerated for one hour before serving butnot necessary. Should be noted that this tastes just like regular dressing,no coconut taste at all. Great as a salad dressing or dip for raw veggies.


For more Dressing Recipes click here.

Dining Out...Its so easy a Caveman could do it.

Paleo Challenge Before/After Photo Contestants from Matt Chan on Vimeo.

Paleo cooking isn't just for you your kitchen. Dining out and remaining healthy should come as second nature. After all, This is your health we are talking about! Almost all restaurants have quality sources of protein (beef, chicken, pork) and a selection of fruit or vegetables. Understand that you don't have to stick to the salad menu (but if you do stay clear of the dressing.) If you order a chicken plate which offers mixed veggies and a baked potato ask the waiter for double veggies in place of the potato. Spice up any meal by requesting a side of salsa, pico, or avocados.

Here is one athletes take on the Caveman Nancy Challenge thus far...

I am actually feeling very good and very proud of myself. I truly wondered if I could do it, I am the candy queen! I had trouble with my energy level at first, but by the second week felt better. I am not going hungry nor am I having those bloated feelings. I leave the table feeling like I ate just enough. If I do get hungry between meals, I have some nuts or grapes. I miss my Starbuck's mochas more than anything, however I have a feeling when I am allowed to have one again, I won't like them anymore. I am betting they will taste too sweet.(Did I just say that?!) I need to start trying some different recipes to add variety for sure. We have just been busy and it's too hot to cook, so I need to work on that. I have lost 3 or 4 pounds(pounds I had put back on by reverting to old habits) and overalll, I am very glad I did this. Thanks for helping me accomplish things I never thought possible....this means the workouts and the diet! You guys are awesome!

Keep the nutrition questions, comments and suggestions coming, as we love to share knowledge and help all of our athletes progress!

WOD
3 Rounds
42 Double Unders
35 Sit ups
21 Pull ups

********************

Chocolate Chip Brownies
1 (16) ounce jar salted almond butter, smooth roasted
2 eggs
1 ¼ cups agave nectar
1 tablespoon vanilla extract
½ cup cocoa powder
½ teaspoon celtic sea salt
1 teaspoon baking soda
1 cup dark chocolate 73%

1. In a large bowl, blend almond butter until smooth with a hand blender
2. Blend in eggs, then blend in agave and vanilla
3. Blend in cocoa, salt and baking soda, then fold in chocolate chips
4. Grease a 9 x 13 pyrex baking dish
5. Pour batter into dish
6. Bake at 325° for 35-40 minutes

Makes about 24 brownies

Healthy Inside and Out

Its time to check in on your nutrition. If you are competing in the Caveman Nancy Challenge be sure to bring your food logs to class this week. Hand them to a coach and ask for feedback. Have you fallen off the wagon? Take a look at these before and after picture. Keep your head in the game! For those of you not doing challenge, maybe these pictures will help move you in the paleo direction. Its not a diet, its a healthy change to your lifestyle.

2 months into CrossFit -- no change in high carb eating pattern -- sugared coffee, oatmeal, juices, sandwiches, chips, pasta, popcorn, and ice cream.

5 months into CrossFit and 3 months into paleo eating pattern -- as much as desired of animal products (excluding dairy) and seasonal fruits and vegetables.

WOD

21-15-9

Deadlift M-185/W-155

400m Run

*****************************

Mexican Style Hash
1 package of lean ground beef

1 package of hot Italian sausage

8 small zucchini 4 carrots

Slice up the sausage and throw it in a skillet with the ground beef. Cook until browned in a fair amount of olive oil. Add spices liberally: garlic powder, chili powder, cumin, cilantro, paprika, and if you want to get wild, 1 Tbsp of unsweetened cocoa for a Mole style extravaganza!

In a food processor, shred zucchini and carrots. Add to sausage and ground beef mixture. Cook for about 15-20 minutes until everything is cooked down. Garnish with avocado and salsa! Yummy!

There is no excuse not to feed yourselves well!

There is still time to sign up for the "Caveman Nancy"

Challenge" We all had a great time and saw several PR's.

Can't wait for the finals on September 12th.

WOD

Tabata

box jump

push ups

jump rope

rower

sit ups

PALEO RECIPE

Cashew Nut Hummus

2/3 Cup Cashews - unsalted
2 TBS Olive Oil
2 TBS Lemon Juice
1-3 cloves garlic (to taste)

Blend ingredients together and serve with carrots or celery

Nancy

Nikki and Melanie take on the heat from David Tillman on Vimeo.

"CaveMan Nancy" Challenge is tomorrow at 8 am. See you thereWOD

"NANCY"

Run 400m

15 Overhead Squats (m 95, w 65)

5 rounds for time

Recipe

Shrimp Kebobs - from http://mypaleokitchen.blogspot.com

Ingredients (for 1 stick);
- 3 medium sized shrimp
- 3 cherry tomatoes
- 3 small chunks zucchini
And the marinade (for +/-20 shrimp);
- a tablespoon olive oil
- a teaspoon garlic powder
- a teaspoon cayenne pepper
- a teaspoon dried thyme
- a teaspoon dried parsley

First put your marinade ingredients in a bowl that can hold your shrimp aswell. Toss in the shrimp and rub in the herbs, I prefer to do this with my fingers just to make sure they all get an even coating. Leave the bowl in the fridge for half an hour or so.
After those 30 mins, grab a stick and alternate your 3 ingredients. You can also choose to go with the decorative version you can see in the picture on the left- just use a cheese grater to make some zucchini slices. Put them on the grill for 10 to 15 minutes, you only want the veggies to go a bit soft (not too much) and the shrimp slightly crispy. If you like, serve with garlic mayo. Yumm.

Caveman Nancy Challenge

Check out this instructional video on Overhead Squat [wmv] [mov]

We are getting ready for our "Caveman Nancy" so come on in and sign up.

It promises to be tons of fun. Let's see how much you can change your body

in 6 weeks.

A variation of one of the Norcal qualifier wods

WOD

run 400

30 burpees

10 push press (male 115, female 95)

for time