"Macho Man"

Cash in:
15 bear crawls @ 25'
Then
7 rounds
4 wall climbs (chest to floor to start chest to wall to finish)
5 hang cleans 135/85
6 front squats 135/85

 

Mike S - 18:50 RX

Jen H - 20:20 (60 lbs)

Lisa - 20.49 - Rx (5 rounds)

Meredith - 22:35 Rx

Liz - 25:25 Rx

Steve - 26:50 Rx (5 rounds)

Jeff P - 27.13 (115 lbs)

Jennifer - 24:00 (25 lbs 1/2 wall climb/ 1/2 rope)

CJ - 23:35 (45lbs)

Kim 29:36 (65 lbs)

Jay F. 24:40 (85lbs 1/2 wall climb/ 1/2 rope)

Toddy - 24:45 (35lbs)

Neepa - 27:23 (60lbs 1/2 wall climb/ 1/2 rope)

Jay C - 19:15 Rx

Kathy K - 18:35 (75lbs)

Christina - 18:33 (80lbs)

Bryan - 22:55 Rx

Chip - 25:42 (125lbs)

Dustin - 25:43 (125lbs)

Keith - ? - (SC)

Meg - 21:10 Rx

Magda - 24:23 (65lbs)

Michelle - 15:39 Rx

Mike F. - 15:22 Rx

Craig K - 26:34 Rx

Geoff - 25:38 (115lbs)

Wayne - 21:23 (95lbs)

Heather - 22:43 (40lbs)

Lane - 27:40 (65lbs)

Roslyn - 26:02 (55lbs)

Dianne - 16:30 (55lbs and push ups)

Courtney - 21:55 Rx

Brian - 23:31 Rx

Jane - 25:40 (70lbs)

Kelly S. - 22:00 (35lbs)

Allison - 23:40 Rx

Kelly D. - 17:50 (55lbs)

Ali - 19:15 (80lbs)

Dion - 24:17 Rx

Melissa - 23:13 (35lbs)

Cindy - 22:00 (?)

This is the week CrossFit Lewes competes against CrossFit Riverfront...same WODS each day!

Starting off the week:

"Fight Gone Bad"
5 Rounds:
Wall Balls, 20#/14# (reps)
Sumo Deadlift High Pulls, 75#/55# (reps) (CFRF Women 45lbs)
Box Jumps, 20"(reps) (CFRF Women 14")
Push Press, 75#/55# (reps) (CFRF Women 45lbs)
Row (calories)
*1 min at each station, 1 min rest at end of each round

NOTE: * means scaled

*Cheryl 277

Lisa 361

Lori 286 plus 397 single jumps

Carrie 384

Steve 304

Windy 360

Jen 332

Agnes 269 plus 201 single jumps

David Carroll 236 plus single jumps

Cindy F 349 14" box

Wayne 275

Christina K 333 plus 436 single jumps

*Becky 385

Magda 289 plus 573 single jumps

Kathy 447

Lauren 279 plus 662 single jumps

Davey 517

*Craig B 374

*Toddy 274

*Pam D 248

*Jay F 270 (4x)

Bill 324 (3x)

Ali 227 (3x)

AJ 506

Mike F 530

Bryan 468

*Jennifer W ?

Meg 426

Matthew 334

Courtney 400

David S 378

*Katie L 483 (KBS)

Craig K 392

Cliff 380

Michelle 572

Janis 353

Allison D ???

Jeff P 376

*Ali P 415 (ball slams replace box jumps)

Geoff 450

Laurie S 175 (3x)

Lane 325

Kelly D 347

Brian D 458

Roman ???

Stacie 372

Kim 319

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