Allison Truitt and Jeff Peet tie the knot tomorrow.  The CrossFit Lewes community wishes you both health and happiness!!! 

30 DAY PALEO CHALLENGE STARTING SEPTEMBER 7TH.

CONTINUE TO VISIT THIS BLOG FOR INFORMATION, IDEAS, RECIPES, COMMENTS ETC.

THIS IS A CHALLENGE TO SEE IF YOU CAN CHANGE THE WAY WE ARE EATING...CLEANING IT UP AND CREATING A NEWER, BETTER, HEALTHIER LIFESTYLE!

What to Eat?

Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats

simply without too much added fat – broiling, baking, roasting, sautéing or browning, then

pouring off excess liquid fat, or stir frying over high heat with a little oil (No deep fat frying)

Lean Meats

Lean Beef (trimmed of visible fat)

Flank Steak Top Sirloin Steak

Extra lean hamburger (7% fat or less) London broil

Chuck Steak Lean veal

Any other lean cut

Lean Pork (trimmed of visible fat)

Pork loin Pork Chops

Any other lean cut

Lean poultry (white meat, skin removed)

Chicken breast Turkey breast

Game hen breasts

Eggs (limit to 6 per week)

Chicken (enriched omega 3 variety) Duck

Goose

Other meats

Rabbit meat (any cut)

Goat meat (any cut

Organ meats

Beef, lamb, pork, chicken livers

Beef, pork and lamb tongues

Beef, lamb and pork marrow

Beef, lamb and pork “sweetbreads”

Game meat

Alligator Ostrich

Bear Pheasant

Bison (buffalo) Quail

Caribou Rattlesnake

Elk Reindeer

Emu Squab

Goose Turtle

Kangaroo Venison

Muscovy duck Wild boar

New Zealand Wild turkey

Cervena deer

Fish

Bass Perch

Bluefish Red snapper

Cod Rockfish

Drum Salmon

Eel Scrod

Flatfish Shark

Grouper Striped bass

Haddock Sunfish

Halibut Tilapia

Herring Trout

Mackerel Tuna

Monkfish Turbot

Mullet Walleye

Northern Pike Any other commercially

Orange roughy available fish

Shellfish

Abalone Mussels

Clams Oysters

Crab Scallops

Crayfish Shrimp

Lobster

Fruits and Vegetables

If you love fruit and are convinced it is making you fat, don’t worry. It won’t make you fat

on this diet, even in unlimited amounts. In fact, it’s not easy to get 50% of your daily

calories from fruits and vegetables because of the high bulk and low caloric density of fruits

and salad vegetables.

Nuts are rich in calories. If you are trying to lose weight, you should eat only about 4

ounces of them a day. Also, except for walnuts, almost all nuts have high levels of omega 6

fats, and if eaten excessively, they can unbalance the ratio of omega 6 to omega 3 fats in

your diet.

For ideal health, then, you should eat fruits and vegetables with every meal, along with

moderate amounts of nuts, avocados, seeds, and healthful oils (flaxseed, canola, olive oil, and

mustard seed). However, just because it’s a vegetable doesn’t mean it’s good – or that it’s on

the list below. High carbohydrate, starchy tubers – potatoes, sweet potatoes and yams – are

restricted on the Paleo Diet. Also, dried fruit should be eaten only in small amounts because

it, too, can produce a high glycemic load (causing a rapid increase in the blood glucose level),

particularly when you eat too much of it. When you’re hungry or in doubt, start with a

high protein, low fat food. Remember, lean protein is the most effective nutrient in reducing

your appetite and boosting your metabolism to help you burn stored fat.

Fruits

Apple Cranberries Apricot Figs

Avocado Gooseberries Banana Grapefruit

Blackberries Grapes Blueberries Guava

Boysenberries Honeydew melon Cantaloupe Kiwi

Carambola Lemon Cassava Melon Lime

Cherimoya Lychee Cherries Mango

Nectarine Pomegranate Orange Raspberries

Papaya Rhubarb Passion Fruit Star Fruit

Peaches Strawberries Pears Tangerine

Persimmon Watermelon Pineapple All other fruits

Plums

Vegetables

Artichoke Mushrooms Asparagus Mustard Greens

Beet Greens Onions Beets Parsley

Bell Peppers Parsnip Broccoli Peppers (all kinds)

Brussels Sprouts Pumpkin Cabbage Purslane

Carrots Radish Cauliflower Rutabaga

Celery Seaweed Collards Spinach

Cucumber Squash (all kinds) Dandelion Swiss Chard

Eggplant Tomatillos Endive Tomato

Green Onions Turnip Greens Kale Turnips

Kohlrabi Watercress Lettuce

Nuts and Seeds

If you are actively losing weight, you should eat no more than 4 ounces of nuts and seeds a

day. Walnuts are the best as they have the most omega 3 ratio.

Almonds Pine Nuts Brazil Nuts Pistachios (unsalted)

Cashews Pumpkin Seeds Chestnuts Sesame Seeds

Hazelnuts Sunflower Seeds Macadamia Nuts Walnuts

Pecans

Foods You Can Eat in Moderation

Oils

4 tablespoons or less a day when weight loss is of primary importance

Olive Avocado Walnut Flaxseed

Canola Oils

Beverages

Diet Sodas Coffee Tea Wine (2-4-oz glasses)

Beer Spirits (4oz)

Paleo Sweets

Dried Fruits (2oz)

Nuts mixed with dried fruit and fresh fruits (no more than 4oz of nuts & 2oz of dried

fruit/day)

Foods You Should Avoid

Dairy Foods

All processed foods made Butter Cheese Cream

With any dairy products Nonfat dairy creamer Skim milk Dairy spreads

Powdered Milk Frozen yogurt Ice Milk Low-fat Milk

Ice cream Whole milk Yogurt

Cereal Grains

Barley (barley soup, barley bread, & all processed foods made with barley)

Corn (corn on the cob, corn tortillas, corn chips, cornstarch, corn syrup)

Millet

Oats (steel-cut oats, rolled oats & all processed foods made with oats)

Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, rice flour,

& all processed foods made with rice)

Rye (rye bread, rye crackers, & all processed foods made with rye)

Sorghum

Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes,

waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, & all

processed foods made with wheat or wheat flour)

Wild rice

Cereal Grainlike Seeds

Amaranth

Buckwheat

Quinoa

Legumes

All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo

beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red

beans, string beans, white beans)

Black-eyed peas

Chickpeas Peanuts Lentils Snowpeas

Peas Sugar snap peas Peanut butter Miso

Soybeans & all soybean products, including tofu

Starchy Vegetables

Starchy tubers Sweet potatoes Cassava root Yams

Tapioca pudding Manioc

Potatoes & all potato products (French fries, potato chips, etc.)

Salt-Containing Foods

Bacon Processed Meats Pork rinds Cheese

Salami Deli Meats Frankfurters Ham

Hot Dogs Ketchup Pickled foods Olives

Salted nuts Salted spices Sausages

Smoked, dried, & salted fish & meat

Virtually all canned meats & fish (unless you soak & drain them)

Fatty Meats

Bacon Fatty beef roasts Beef ribs

Chicken & turkey legs Fatty cuts of beef Fatty ground beef

Chicken & turkey skin Fatty pork chops Fatty pork roasts

Lamb chops Lamb roasts Leg of lamb

Pork ribs Pork sausage T-bone steaks

Chicken & turkey thighs & wings

Soft Drinks & Fruit Juices

All sugary soft drinks

Pork sausage

T-bone steaks

Sweets

Candy Honey Sugars

WE KNOW WE ARE A PLACE TO VISIT AND WE WANT TO WELCOME YOU TO CROSSFIT LEWES!

WE ARE NOW OFFERING NEW AND BETTER PRICING FOR THE TRAVELING CROSSFITTER!

DROP IN RATES WILL BE 1/2 OUR NORMAL DROP IN $10.00.

WEEKLY RATES WILL BE DROPPING TO $50.00/ THAT'S GOOD FOR 7 DAYS CONSECUTIVE.

HOPE TO SEE YOU ALL SOON!

Day 1

Bring your own music – use a boom box – and turn

it up to inspiration levels and start working out. ACDC’s

“Thunderstruck” should do the trick.

Day 2

Set up a circuit like one of the typical CrossFit

“Workouts of the Day” and put a sign up at each

station advising others that this equipment is

reserved for accurate timing of your effort.

Day 3

While practicing the Olympic lifts drop a max load

from overhead. This may do it right here.

Day 4

Find a twenty-inch platform and perform box

jumps. Try three sets of two minutes of max jumps.

Bizarrely, this one irks the shit out of most gym

management.

Day 5

Take a pair of dumbbells out into the parking lot to

do walking lunges. You may be accused of theft.

Day 6

Bring several powerlifting buddies to do some super

heavy deadlifts. Don’t forget to grunt, scream, and

use chalk!

Day 7

If the gym has support poles climb them. If

not find something to climb; sling a rope over

a beam or rafters, attach some climbing holds

to the wall and use them. You won’t get to the

climbing part if you need to attach anything.

You may get stopped at the door coming in

with a twenty-five foot coil of two-inch rope.

Day 8

Workout with your shirt off. If you don’t get a reaction

have your girlfriend or wife take hers off.

Day 9

Walk on your hands, or do handstand push-ups or

some other basic gymnastics stuff.

Day 10

If you’ve gotten this far, this one is the clincher.

Record your efforts by writing them on the wall.

If after day ten you are still allowed in,

you belong to a great gym. Let us know

where it is; we’ll feature it on our site. If

you’re asked to leave before or during

this experiment it’s time to clean out the

garage!

CROSSFIT LEWES  DID WIN LEVEL 1 WOMEN:  MEREDITH CAME IN FIRST PLACE AND IS PROUD TO WEAR THE "BEAST" BADGE UNTIL NEXT TIME...

 

1

Female

Meredith

1.75

16.03

69.48

7.5

13.13

82.60

 

Male

Davey Becker

1.5

14.05

89.25

11

16.50

105.75