A New Year

It's time to start thinking about another Paleo challenge.  I need some company in my misery if I am going to give up cream and stevia in my coffee again.  This January might be the perfect opportunity for us to band together and log our food intakes.  No sugar, legumes, grains, or dairy.  (Or beer!)  Just meat, good fat, vegetables, some fruit, some starch. Try it for a month and see how you look, feel, and perform.  It can make a big difference.  Just logging your food is very interesting and makes a big difference.  Even if you are not ready to go REALLY paleo, you can take a good hard look at food quality and quantity.


Not ready to go whole hog? Try giving up just gluten.  


There are going to be age group divisions to qualify for the CrossFit regionals this year:  "four age divisions (45-50, 50-55, 55-60, 60+)".  Read more.

Thanksgiving Day

Westside Barbell's program includes using 50% of your one-rep max on an exercise for a fast, powerful, dynamic effort.  They usually do this for 2 or 3 reps, have a brief rest, and do it again many times.  In CrossFit we ask you for maximum power output with NO REST over and over again. I know this also depends on other things, like aerobic capacity and localized muscular endurance, but work with me here. This is why I ask you to scale appropriately for the WOD.   I want to see your maximum power output.  I want to so you going as fast as you can with no standing around!  I want you to be awesome!  Intensity is your shortcut to progress.  http://www.againfaster.com/articles/zatsiorsky-scaling-and-power.html


We could play with the 20-rep squat program.  It's right up CrossFit's alley - mentally taxing and physically grueling.  http://startingstrength.wikia.com/wiki/20_Rep_Squats