24 Mar Monday, 25/03/13
The Healthy Habits Challenge is on again. It will be run over the month of April and will be slightly different again from last time.
Each day you meet the standards of the challenge you will earn 5 points. For each indiscretion you will lose a point and incur a 5 burpee penalty to be paid within 24 hrs of the lapse in your resolve to become the most awesome you you’ve ever been. Note, this is for each indiscretion, not for the whole meal.
Register your interest on the whiteboard at the gym and email your waist circumference to April ( aprilking1@bigpond.com ). Measure around your waist starting and finishing at your belly button. In the reply email you will receive the complete list of conditions, examples of a healthy eating plan and other things you need to know.
With regards to the long weekend: The gym will be closed for Good Friday, open as per usual on Saturday and there will be an Open Gym from 8-10am on Monday morning.
WOD
Power Clean
1 RM
OTM for 12 minutes @ 80% of your 1RM
2 x
1 Power Clean
3 Lateral Burpees
Twinkle Toes Will H at it again.
Jo Genders
Posted at 07:32h, 25 MarchCrossFit Rockhampton
Deadlift 5-5-5-5-5
10-1 toes to bar/push ups
Jo: 97.5 (5rm pr)/9.49 rx
Jim King
Posted at 12:05h, 25 MarchName – 1RM / OTM wt.
5am
Kath L 50 / 40
Kim L 40
Robyn 25.5
Maria
Sharelle 25 / 25
John K 55 / 45
Sam H 80 / 65
Kyle 70 / 50
Caly
Shannon
Kate P 50 / 40
Ax 224 (9:17, 13.3)
Tanz 240 (10:56, 13.3)
Suzy
Adam L
James K
Michael R
6am
Joel S 90 / 60
Paul E 67.5 / 55
Hutch 70 / 60
Niall 60 / 50
Greg B 70 / 60
Benny 80 / 60
Logan 85 / 60
Rod 95 / 80
Kate K 25 / 20 mod
Bridgette 109 (13.3)
Sumi 45 / 35
Billi 37.5 / 30
Steph 47.5 / 25
Ryder 50 / 40
Alyssa 40 / 30
Ross 50 / 40
Emma P 40 / 30
Sandy 30 / 25
Trent 251 (13.3)
8.30am
Oz 255 (13.3, 9:24)
Jim 262 (13.3, 7:52)
9.30am
Kat 50 / 30
Jack 47.5 / 37.5
Beth 30
Jess H 52.5
Andrew H
Jono 90 / 75
Beast
Krush 125 / 90
Jo Genders
Posted at 13:27h, 25 MarchI had to post it cause I know he won’t, but Jim, awesome job on 13.3: 3rd in Australia & 13th worldwide. Inspirational (even for an old guy)! Only another master can say that!
http://games.crossfit.com/athlete/1884
Kat
Posted at 14:04h, 25 Marchhahaha, butter him up and then slap him back to reality
Jan
Posted at 14:48h, 25 MarchWOW
Dan
Posted at 18:59h, 25 MarchAmazing work, Jimmy. Congratulations!
Jim King
Posted at 19:13h, 25 MarchJess L 60 / 50
4pm
GT 80 / 50
Netty 50 / 35
Arnie
Rich F 40 / 40
Pelin
Rob C 80 / 60
Ash M 50 / 50
Tom K 90 / 70
Dan 90
Michael L 65 / 50
Oz 95 / 80
5pm
Ru
Ali K
Damo A
Georgio 80 / 60
Georgios 100 / 70
Dave M 60 / 55
Tim C 90 / 60
Melissa (trial) 15 / 15
Carly B 55 / 42.5
Jason V
Sam T 75 / 60
Sarah L 40 / 32.5
Patrina 40 / 35
Travis
6pm
Ixchel 35 / 30
Shane 65 / 55
Shelly 25 / 25
Kam 75 / 60
Mark RP 70 / 50
Ax 70 / 60
CKZ 95 / 75
James H
Tom F 50 / 40
Ian 80 / 60
Cam L
Grant dB 80 / 60
RV 70 / 50
K* 50 / 35
Hayley K 45 / 35
Michael H 70 / 60
Simone 45 / 35
Pip 67.5 / 55
Penny
Tanz 55
Tim W 90 / 70
Reece K 90 / 70
Craig S 82.5 / 65
Dan
Posted at 19:22h, 25 MarchHealthy Habits People!
As Jimmy mentioned today, concepts like Paleo, The Primal Blueprint, and CFK’s own Healthy Habits Challenge all share the same two major goals:
1) Eat “real food” (avoid highly processed things)
2) Keep sugar and carbohydrate intake low to moderate.
Goal 1 is pretty simple to understand. Goal 2 can fool people, particularly when it comes to naturally occurring sugars. Many Paleo recipe sites offer fantastic recipes that look good at a distance, but still end up being high in sugar. Baked/reduced fruits, “Paleo treats” with lots of honey, foods that substitute wheat flour for high amounts of almond/coconut flour, and similar ideas look fine, but aren’t really. Paleo expert and biochemist Robb Wolf sums it up nicely here:
http://robbwolf.com/2012/03/02/but-the-label-says-paleo/
Those almond flour carob muffins and that Paleo carrot cake all technically tick the Paleo boxes, but they miss the point of the exercise.
So with that in mind, here are some of my favourite recipe sites. Keep your wits about you, and remember to apply some common sense and a healthy level of skepticism when you read the ingredients.
http://crankingkitchen.wordpress.com/
http://www.tgipaleo.com/
http://paleomg.com/
http://everydaypaleo.com/
Eating healthy doesn't have to mean eating boring. Break out your inner foodie and have a crack at some of those recipes.
Enjoy!
April
Posted at 20:43h, 25 MarchTHANKS HEAPS DAN….GOOD WORDS OF WISDOM AND VERY HELPFUL.
I have added these websites (for those of you in the challenge) to the list on the document I am about to send.