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Copyright © JournalMenu 2011All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means electronic or mechanical, including photocopy, recording, or any information storage and retrieval system without permission in writing from

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Printed in the United States of AmericaFirst Soft Cover Edition 2011

Owner

Location

Book Start Date

Phone Number

Email

www.JournalMenu.com

CrossFit Moncton

25 Alcock St.

Moncton, NB E1C 0A2

506.962.0710

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Eat meat and vegetables, nuts

and seeds, some fruit, little

starch and no sugar. Keep in-

take to levels that will sup-

port exercise but not body fat.

Practice and train major lifts:

Deadlift, clean, squat, presses,

C&J, and snatch. Similarly, mas-

ter the basics of gymnastics:

pull-ups, dips, rope climb, push-

ups, sit-ups, presses to hand-

stand, pirouettes, flips, splits,

and holds. Bike, run, swim, row,

etc, hard and fast. Five or six

days per week mix these ele-

ments in as many combinations

and patterns as creativity will

allow. Routine is the enemy.

Keep workouts short and in-

tense. Regularly learn and play

new sports.

~Greg Glassman

World Class Fitness in

100 Words

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I am CrossFit Moncton.

I do not worry about my looks.

I care about my health.

I do not cry or whine during a

workout. I sweat, grunt and curse.

I am not afraid of pain. I accept it.


My scars are stories of my dedication. I

wear them with pride.

I show others that hard work is the

ONLY way to fitness.


Student, Trainer, Coach.

Increased work capacity is my mission.

Elite fitness is my goal.


When I have nothing left to give, I do

one more.

I may find something difficult, but not

impossible.

I see failure as a step closer to success.

I am CrossFit Moncton,

Nothing will get in my way.

Nothing.

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CrossFit MonctonWe are a different breed. We get excited by things

most people avoid. The idea of being laid out on our backs after a workout is appealing. We strive on performance, deal with the pain, and take pleasure in small victories. 5 more pounds, 2 seconds quicker, an inch higher: These are the milestones we live for. These are the reasons we come in day after day and do what we do. We

love the suck. We are also a little ridiculous. We try and explain to friends and family why our shins are always scraped open, why our hands are ripped, why we’re having trouble walking

down stairs that day, and then immediately try to convince them why they should come and do it. We tend towards a cultlike mentality. (Get more than two of us together and try to have a conversation about something else - it won’t happen) We get way more excited about food

than is normal, and we take our cheat meals very seriously. We wear ridiculous looking shoes, or

sometimes no shoes at all. We cheer when someone gets their fi rst hand-tear and then take a picture of it. We congratulate someone for puking during

a workout, and none of this seems unusual to us. Most of all, we are a community. We suffer

together and we succeed together. We cheer each other on. We help each other push past the pain

and achieve things we never thought possible. Both inside and outside of the gym, we are family. We come from all walks of life to fi nd a common

ground:CrossFit! 3...2...1...GO!

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AMRAP As Many Rounds As PossibleBP Bench PressBS Back SquatBW Body WeightC2B Chest to Bar (usually refers to Pullups)CLN CleanC + J Clean + JerkC2 Concept 2 rowing machineCFT CrossFit Total - consisting of max squat, press, and deadlift.DB DumbellDL DeadliftDNF Did Not FinishDU Double - UnderEMOTM Every minute on the minuteF FailFS Front SquatG2O Ground to OverheadGHD Glute Ham DeveloperGPP General Physical PreparednessHSPU Hand Stand Push-UpKBS Kettlebell SwingKTE Knees to ElbowsMetcon Metabolic Conditioning workoutMU Muscle UpOHS Overhead SquatPC Power CleanPood Russian unit of weight measure ment, usually for kettlebells (1 pood = 36#)

Acronyms and Abbreviations

PJ Push JerkPP Push PressPR Personal RecordPU Push UpPLU Pull-URD RoundRep Repetition, One performance of an exercise.RFT Round for TimeRX As prescribed – no modifi cationRM Repetition maximum – 1RM = max lift for 1 rep, Your 10 RM is the most you can lift 10 times.S2O Shoulder to OverheadSDHP Sumo Deadlift High PullSet A number of repetitions. ex., 5 sets of 3 reps, often seen as 5×3, means do 3 reps, rest, 3 reps, rest, 3 reps, rest, 3 reps.Subbed Substituted, For example, if you can’t do HSPU, you subbed regular pushups.T2B Toes to BarTGU Turkish GetupTabata 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of restWOD Workout of the DayWU Warm-up5x5 5 sets of 5 at the same weight5-5-5-5-5 Five sets of 5 increasing the weight each set

There are a lot of abbreviations in CrossFit – which can be confusing and overwhelming. Here’s a list of common abbreviations:

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CrossFit Moncton Typical Class

Strength (15-20 min)

We do 5 sets of 5 reps at a particular lift which include: Press, Front Squat, Deadlift, Push Press, Back Squat, Clean, Push Jerk and Overhead Squat.

Members are encouraged to start light and build up gradually to their pre-determined weight.

WOD (5-30 min)

The Workout of the Day (WOD) is constantly varied and always done at high intensity. The workout that is posted is for an advanced CrossFitter. If you are new to the pro-gram, we can scale it to suit your abilities.

For example, if the workout calls for 135# deadlifts, we can drop the weight to some-thing that you are able to do. If the workout lists a movement that you fi nd diffi cult, we can modify it as well (handstand pushups -> regular pushups -> knee pushups -> wall pushups).

Warm-up (10 min)

Mobility (dynamic movement of the shoulders, hips and knees): Arm circles forward, arm circles backwards, pass-throughs, side swings, toe touches, butt kicks. Followed by 2 sets of: Overhead Squats, Good Mornings, Pullups, Pushups/Dips, Situps/Knees to Elbows and the Samson Stretch – all at 10 reps each.

Below you will fi nd a brief outline of how our classes should run. It is important to be safe in all of your movements, use the warm-up time effectively to get your joints and muscles moving well, this will help prevent injury. During the strength portion, main-tain good form, reference your journal or ask for assistance from a coach when you don’t know your numbers, and respect the weight. The same goes for the WOD, while it is important to push yourself hard through the occasional miserable feelings, be aware of any potential real injuries, a torn hand is not a mark of pride, it is an injury that will hamper your training for some time, a rushed lift with poor form is a pulled back waiting to happen. Exercise good form and judgement as you push, you’re in this for the long run.

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Snatch Push Press = upper body strength

Overhead Squat = lower body strength and core development

Pressing Snatch Balance = learning to press your body down on the turn over in the

snatch prevents swinging the bar.

Heaving Snatch Balance = learning to speed up the drive under the bar with the arms.

Snatch Balance = speed strength in the full position. When the bar goes up so does the snatch.

Followed byHigh Hang SnatchMid Thigh Snatch

Burgener Warm Up

Skill Transfer = Snatch

Olympic

Down and Up = speed thru the middle

1+ Elbows High and Outside = keep bar in least line of resistance

1+2+ Muscle Snatch = external rotation strength

Snatch Lands: at 2”, 4”, 6” = footwork at various depths. Goal is to learn to receive the bar where it is.

Snatch Drops = footwork in the full position.

credit: Mike Burgener

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Can you imagine what I would do if I could do all I can? - Sun Tzu

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When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps. - Confucius

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If you’re going through hell, keep going. - Winston Churchill

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You need to overcome the tug of people against you as you reach for high goals. - George S. Patton

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Age wrinkles the body. Quitting wrinkles the soul- Douglas MacArthur

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Lead from the front- Audie Murphy

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It does not matter how slowly you go as long as you do not stop. - Confucius

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With self-discipline most anything is possible-Theodore Roosevelt

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Your present circumstances don’t determine where you can go; they merely determine where you start - Nido Qubein

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To impove is to change; to be perfect is to change often- Winston Churchill

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Most people never run far enough on their first wind to find out they’ve got a second. - William James

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My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging - Hank Aaron

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Always desire to learn something useful- Sophocles

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Opportunities multiply as they are seized - Sun Tzu

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Believe in yourself! Have faith in your abilities! Without a humble but reasonable confi-dence in your own powers you cannot be successful or happy - Norman Vincent Peale

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Do you want to know who you are? Don’t ask. Act! Action will delineate and define you. - Thomas Jefferson

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Never, never, never give up- Winston Churchill

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I’ve worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down and I will not let myself down. - Mia Hamm

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If you want to succeed you should strike out on new paths, rather than travel the worn paths of accepted success. - John D. Rockefeller

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One way to keep momentum going is to have constantly greater goals.- Michael Korda

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The spirit, the will to win, and the will to excel are the things that endure. These qual-itites are so much more important than the events that occur - Vince Lombardi

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Opportunity does not knowck, it presents itself when you beat down the door. - Kyle Chandler

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Perseverance is not a long race; it is many short races one after the other.- Walter Elliot

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The more man meditates upon good thoughts, the better will be his world and the worlds at large. - Confucius

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What you get by achieving your goals is not as important as what you become by acheiving your goals. - Henry David Thoreau

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Who seeks shall find - Sophocles

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You are never too old to set another goal or to dream a new dream- C.S. Lewis

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You have to believe in yourself - Sun Tzu

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You can never quit. Winners never quit, and quitters never win.- Ted Turner

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Winning isn’t everything, but the will to win is everything.- Vince Lombardi

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You can discover more about a person in an hour of play than in a year of conversation.- Plato

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Success means having the courage, the determination, and the will to be-come the person you believe you were meant to be - George Sheehan

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Success is focusing the full power of all you are on what you have a burning desire to acheive. - Wilfred Peterson

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Striving for success without hard work is like trying to harvest where you haven’t planted. - David Bly

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Perfection is not attainable, but if we chase perfection we can catch excellence. - Vince Lombardi

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A superior man is modest in his speech, but exceeds in his actions - Confucius

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There are no secretes to success. It is the result of preparation, hard work, and learning from failure. - Colin Powell

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For true success ask yourself these four questions: Why? Why not? Why not me? Why not now? - James Allen

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Success is not final, failure is not fatal: it is the courage to continue that counts. - Winston Churchill

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The virtue of deeds lies in completing them.- Philemon

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Never let weakness make you believe that you lack strength.- Unknown

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Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. - Johann Wolfgang von Goethe

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The will to win, the desire to succeed, the urge to reach your full potentila... these are the keyes that will unlock the door to personal excellence. - Confucius

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I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do. - Leonardo Da Vinci

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The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. - Vince Lombardi

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Believe and act as if it were imposible to fail.- Charles F. Kettering

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Be the change you want to see in the world.Mahatma Gandhi

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Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be. - Karen Ravn

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A goal is not always meant to be reached, it often serves simply as some-thing to aim at. - Bruce Lee

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The quality of a person’s life is in direct proportion to their commitment to ex-cellence, regardless of their chosen field of endeavor. - Vince Lombardi

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A leader is one who knows the way, goes the way, and shows the way.- John C. Maxwell

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “ I will try again tomorrow.” - Mary Anne Radmacher

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What lies behind you and what lies in front of you, pales in comparison to what lies inside of you. - Ralph Waldo Emerson

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Continuous effort - not strength or intelligence - is the key to unlocking our potential - Winston Churchill

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The best luck of all is the luck you make for yourself.- Douglas MacArthur

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Start by doing what’s necessary, then what’s possible, and suddenly you are doing the imposible. - Francis of Assisi

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Unless a man undertakes more than he possibly can do, he will never do all that he can. - Henry Drummond

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Don’t let what you can’t do interfere with what you can do.- Anonymous

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People often say that motivation doesn’t last. Well, neither does bathing - that’s why we recommend it daily - Zig Ziglar

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It’s not whether you get knocked down; it’s whether you get up.- Vince Lombardi

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It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things - Theodore Roosevelt

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It isn’t sufficient just to want - you’ve got to ask yourself what you are going to do to get the things you want - Franklin D. Roosevelt

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I am the master of my fate, I am the captain of my soul. - William Ernest Henley (Invictus)

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Do not wait to strike till the iron is hot; but make it hot by striking. - William B. Sprague

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In the confrontation between the stream and the rock, the stream always wins - not through strength, but through persistence. - Buddha

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If think you can’t, you’re right. If think you can, you’re right. - Ken Hatton

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The only way of finding the limits of the possible is by going beyond them into the impossible. - Arthur C. Clarke

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Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. - Thomas Jefferson

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Rather the pain of discipline, than the pain of regret. - Bob Andrews

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Failure is the foundation of success; success is the lurking place of failure. - Laozi

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Its not the size of the dog in the fight, but the size of the fight in the dog- archie griffin

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Success is the ability to go from failure to failure without losing your enthusiasm.- Winston CHurchill

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Satisfaction does not come with achievement, but with effort. Full effort is full victory. - Gandhi

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CFM

CFM

Fuct

10 rnds for time:1 min Squat1 min rest

Date Time Date Time Date TimeBa

selin

e

For time:500m Row40 Squats30 Situps20 Pushups10 Pullups

Date Time Date Time Date Time

Intr

o W

OD

10 min AMRAP5 Pushups10 Situps15 Squats

Date Score Date Score Date Score





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workouts courtesy of CrossFit.com

GIR

LS

GIR

LS

Angi

eFor time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats

Date Time Date Time Date TimeAn

nie

For time:50-40-30-20-10Double UndersSit-ups


Barb

ara

5 rnds for time, 3 min rest between rnds:20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats


Chel

sea

1 rnd every minute on the minute:5 Pull-ups, 10 Push-ups, 15 Squats


Chris

tine

3 rounds for time:500m Row12 bodyweight DL21 Box jumps (20”)


Cind

y

20 Min AMRAP:5 Pull-ups10 Push-ups15 Squats


Dian

e

For time: 21-15-9Deadlift (225/155lb)Handstand Push-ups


Eliza

beth

For time:21-15-9Clean (135/95lb)Ring Dips


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GIR

LS

GIR

LS

Eva

5 rnds For time:800m Run30 KB Swings (2/1.5pd)30 Pull-ups

Date Time Date Time Date TimeFr

an

For time:21-15-9Thrusters (95lb)Pull-ups


Heav

y Fr

an

For time:15-12-9Thrusters (135/95lb)Weighted Pull-ups (45/30lb)


Grac

e

30 rnds for time:Clean & Jerk (135/95lb)


Hele

n

3 rnds for time:400m Run21 KB Swings (55/35lb)12 Pull-ups


Isab

el

30 reps for time:Snatch (135/95lb)


Jack

ie

For time:1000m Row50 Thrusters (45/45lb)30 Pull-ups


Kare

n

For time:150 Wall Balls (20/14lb)


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GIR

LS

GIR

LS

Kelly

5 rnds for time:400m Run30 Wall Balls (20/14lb)30 Box Jumps (24”/20”)

Date Time Date Time Date TimeLi

nda

For time:10-9-8-7-6-5-4-3-2-1 Deadlift (1.5BW) Bench Press (BW) Clean (.75BW)


Lynn

e

5 rnds max rep (no time component):Bench Press (BW)Pull-Ups

Date Reps Date Reps Date Reps

Mar

y

20 min AMRAP:5 Handstand Push-ups10 Pistols15 Pull-ups


Nanc

y

5 rnds for time:400m Run15 Overhead Squats (95lb)


Nico

le

20 min AMRAP (note reps for each round):400m RunMax rep Pull-ups


Rosa

5 rnds for Time:10 HSPU400m RunNote the # of Pushups each rnd



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IC

ON

IC

IC

ON

IC

Aman

daFor time:9-7-5Muscle-upSquat Snatch (135/95lb)

Date Time Date Time Date TimeBe

ar C

ompl

ex

5 rnds for Max Weight7 cycles per round:1 Power Clean1 Front Squat1 Push Press1 Back Squat1 Push Press


The

Chie

f

5 rnds (135/95lb):3 min AMRAP3 Power Clean6 Push-ups9 SquatsRest 1 min


Cros

sfi t

Tota

l Combined max lifts of:Back SquatPressDeadlift


Cros

sfi t

Foot

ball

Tota

l

Combined max lifts of:Power CleanBack SquatBench PressDeadlift


Figh

t Gon

e Ba

d 3 rnds, reps/min:Wall Ball (20/14lb)Sumo Deadlift High PullBox Jump (20”)Push Press (75/55lb)Row (Calories)


GI Ja

ne

For time:100 Burpee Pull-ups


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IC

ON

IC

IC

ON

IC

Filth

y Fi

fty

For time, 50reps each:Box Jumps (24”/20”), Jumping PU, KB Swings, Walking Lunges, Knees 2 Elbows, Push Press (45/35lb), GHD Back Extensions, Wall Ball (20/14lb), Burpees, Double Unders

Date Time Date Time Date TimeHa

rkey

3 rnds for time:50 Double Unders50 Sit-ups800m Run


Jone

swor

thy 6 rnds for time:

Squat 80-64-48-32-16-8KB 40-32-24-16-8-4 (1.5/1pd)Pull-ups 20-16-12-8-4-2


Jonn

y Bo

i

For time:50 Sit-ups, 21 PU, 21 Push Press (95/65lb)400m run 15 PU, 15 Push Press (115/75lb)800m run, 9 PU, 9 Push Press (135/95lb)1 Mile run, 50 Sit-ups


King

Kon

g 3 rnds for time:1 Deadlift (445lb)2 Muscle-ups3 Squat Cleans (250lb)4 Handstand Pushups


Meg

an

3 rnds for time:21-15-9BurpeesKB Swings (1.5/1pd)Double Unders


Nast

y Gi

rls

3 rnds for time:50 Squats7 MU10 Hang Power Clean (135/95lb)


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IC

ON

IC

IC

ON

IC

Nola

nFor time: Each round, 10 Pull-ups, 20 Pushups, 30 Situps. Run ladder, 200m, 400m, 800m, 1 mile, 800m, 400m, 200m

Date Time Date Time Date TimeQu

arte

r Gon

e Ba

d

5 rnds for total reps:15 seconds - thrusters (135/95lb)45 seconds rest15 seconds - weighted pull-ups (50/15lb)45 seconds rest15 seconds - burpees45 seconds rest


Rovi

ng B

ear

5 rnds for time: using dumbbells (35/25lb):4 Walking Lunges, 7 Squat Cleans, 4 Walking Lunges, 7 Front Squats, 4 Walking Lunges, 7 Push Press, 4 Walking Lunges, 4 Jerks


Sian

For time:1 Mile Run250 Double Unders1 Mile Run250 Double Unders1 Mile Run


Squa

t Lad

der

With a 45lb bar, do 1 squat in the fi rst min, 2 in the 2nd min, etc.R1-R10 - Overhead SquatsR11-20 - Front Squats\R21+ - Back Squats


Taba

ta S

omet

hing

El

se

20sec work/ 10sec rest for 8 rounds each of (score total):Pull-upsPushupsSitupsSquats


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IC

ON

IC

IC

ON

IC

Taba

ta T

his

20sec work/ 10sec rest for 8 rounds each of (score total):RowSquatPullupPushupSitup

Date Score Date Score Date ScoreTi

llman

Complete 7 rnds for time:7 Deadlifts (315/225lbs)1 Full Gasser15 Pullups


Twin

s

2 rds of each couplet for time:750m row20 handstand push-ups20 thrusters 115/8020 L-Pull-ups






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PR

sPR

s

Movement Date Reps Date Reps Date Reps

Push-ups

L1 - 10/20 (knees)L2 - 40/30 (toes)L3 - 40(rings)/40 (toes)

Pull-ups

L1 - 5/1L2 - 20/15L3 - 40/30Elite - 50/40

L-Sit

L1 - 10 sec L2 - 30 secL3 - 60 secElite - 90 sec

Squats/Pistols

L1 - 100 air squatsL2 - 5 pistols ea legL3 - 10 pistols ea leg

Burpees (1 min)

L1 - 15L2 - 25L3 - 32

Ring Dips

L1 - 10/2L2 - 20/7L3 - 20 (rings)/7 (rings)

Muscleups

L1 - 10 Dips, 3 PullupsL2 - 1L3 - 10 (unbroken)Elite - 20 (unbroken)

20’ Rope Climbs

L1 - HangL2 - 1 ascentL3 - 5 ascents, 1 no feetElite - 10 acents, 2 no feet

Handstand

Pushups

L1 - head to matL2 - 5/1L3 - 20/10Elite - 30/20Eli

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PR

sPR

s

Movement Date Time Date Time Date Time

100m Run

400m Run

L1 - 2:15/2:25L2 - 1:45/1:55L3 - 1:20/1:30Elite - 1:00/1:10

800m Run

L1 - 4:30/4:50L2 - 3:40/4:00L3 - 3:00/3:20Elite - 2:25/2:40

1 Mile Run

L1 - 9:15/10:00L2 - 7:30/8:10L3 - 6:10/6:50Elite - 5:25/5:45

5k Run

10k Run

500m Row

L1 - 1:56/2:20L2 - 1:45/2:00L3 - 1:34/1:50Elite - 1:25/1:40

1000 row

L1 - 4:25/5:00L2 - 3:55/4:30L3 - 3:25/4:00Elite - 3:10/3:40

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PR

sPR

s

2000m Row

L1 - 9:00/10:10L2 - 8:00/9:15L3 - 7:00/8:15Elite - 6:40/7:45

5000m Row

L1 - 30:00/32:00L2 - 24:30/26:30L3 - 19:00/22:00Elite - 18:00/20:30

Double Unders

L1 - 100 singles, 1 DUL2 - 20 consecutiveL3 - 40 consecutiveElite - 200 in 2 min

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PR

sPR

s

Movement Date Weight Date Weight Date Weight

Press

L1 - 1/4x BWL2 - 1/2 BWL3 - 3/4x BWElite - BW

Floor/Bench

Press

L1 - 1/2x BWL2 - 1x BWL3 - 1 1/2x BWElite - 2x BW

Push Press

L1 - 1/2x BWL2 - 3/4x BWL3 - 1x BWElite - 1.25x BW

Jerk

L1 - 3/4x BWL2 - 1x BWL3 - 1.25 BWElite - 1 1/2x BW

Back Squat

L1 - 3/4x BWL2 - 1.25x BWL3 - 1 3/4 BWElite - 2x BW

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PR

sPR

s


Front Squat

L1 - 3/4x BWL2 - 1 1/4 BWL3 - 1 1/2 BWElite - 1 3/4x BW

Overhead Squat

L1 - 1/2x BWL2 - 1x BWL3 - 15 reps @ BWElite - 1 1/4x BW

Deadlift

L1 - 1x BWL2 - 1.5x BWL3 - 2x BWElite - 2 1/2x BW

Clean

L1 - 1/2x BWL2 - 1x BWL3 - 1 1/3x BWElite - 1 1/2x BW

Hang Power

Clean

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PR

sPR

s


Power Snatch

Clean & Jerk

L1 - 1/2x BWL2 - 1x BWL3 - 1 1/3x BWElite - 1 1/2x BW

Thruster

L1 - 1/2x BWL2 - 1x BWL3 - 1.25 BWElite - 1.5 BW

Weighted Pul-

lups

Good Morn-

ings

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Athletic

Nutrition

and Sleep

Probably the most important, and most often neglected, component of the athlete’s transformation from average to competitive is nutrition. You are what you eat, literally, and while your body has magical abilities to turn crap into useful energy, by starting with good quality provisions you can help your body reach an optimally tuned state.

Quality input=Quality output.

Regardless of if you use Paleo or Zone, another diet or no special diet at all, you should be fuel-ing your body throughout the day with high-quality proteins, carbs, and fats. High quality means as little processing as possible, with an emphasis on pasture/wild-raised meats, organic fruits and vegetables, and quality fats (providing balanced portions of Omega-6 and Omega-3 fatty acids). The Paleo Diet is a good place to start if you’re trying to reform your nutrition while the Zone Diet is an excellent solution to explore if you want to really nail it to the wall. There are brief introductions to each diet on the following pages.

Another important component to athletic training is pre and post workout nutrition. It is fairly well documented that there is a “golden hour” or two of increased metabolism after a workout where the muscles are primed to refuel the energy they just spent. This means if you want those muscles to be at their best for the next workout, you should have a post-nutrition solution ready for as soon as the workout is complete. Not only that, you should be fueling before your workouts as well. Food doesn’t hit your tongue and instantly convert into energy that you can use, your body takes time to break it down, process it, and transport that energy to the demanding organs. By fueling before the workout, you are ensuring there is fuel in the pipeline.

The other passive component of the athlete’s arsenal is sleep and rest. If you are not sleeping enough, then your muscles are not rebuilding to their potential. Not only does sleep affect your muscular regeneration, but it affects your mental game as well; your ability to push when the going gets tough. A highly tuned athlete on a demanding workout schedule should be aiming for 8-10 hours a night, potentially with a nap during the day if your schedule allows.

You can not control the genes that you were given, but you can control the amount of effort you put into your workouts, the quality of the food that goes into your mouth and the amount of sleep you get each night.

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Clean out your kitchen

Its a lot easier to say no to something if you aren’t faced with it constantly. If you throw out the baguette bread and wheel of Brie now, you will have to leave your house, get in your car, go to the grocery, fi nd what you want, checkout (and spend some money), drive home and break it open before you can actually cheat. That gives you ample opportunity to catch yourself and deny the grain, dairy or sugar craving that may have hit you. On the other hand, if you have it in your pantry, you only have to reach for it, which for some could give you a mere 0.1 seconds to stop yourself from cheating. Ask yourself which is easier.

Keys To Success

• Eliminate Grains (corn, rice, wheat, oats, etc. This means no bread, pasta, cereal, etc)• Eliminate dairy (milk, cheese, or any milk based products). *coconut milk is a great

substitute*• Eliminate processed foods (most packaged items) and choose foods from as natural a

source as possible (wild caught and organically grown, pasture-raised is best)• Read ingredients on everything you buy – you will be surprised at how many items

contain sugar, preservatives and non-paleo ingredients

An Intro to Paleo

Paleo is the idea that by eating like our paleolithic ancestors we will be stronger, fi tter and healthier. Eating in this manner requires a huge change in thinking and eating. Processed foods are no longer on the menu, no more pasta, cake, french fries or pancakes. We have become a nation and a world of food processing, of inadvertantly eating things that are derived from metal (aluminum baking soda), petroleum (artifi cial colors and fl avors) and have the nutrients sucked out of them (fl our bleached with chlorine gas). It is no wonder we are a species that no longer functions like a fi nely tuned machine. With obesity, diabetes, mental and nuerodegenerative illnesses, cholesterol and blood pressure on the rise, one must wonder, can changing my diet help?

Recent studies have shown that eating a paleolithic, hunter gatherer type of a diet you can lower your blood pressure, control insulin levels and cholesterol within a matter of 10 days. In addition to these health benefi ts, you will fi nd you have more energy, your body composition will become leaner and you will feel great! Ready to get started? The fi rst step in any new way of eating is to determine what you can actually eat, Paleo is fairly simple, eat fruits, nuts, vegetables, lean meats and seeds, don’t eat refi ned sugar, grains, starchy vegetables or processed foods.

Paleo Basics

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