I’ve been off the grid for a couple weeks now.  I think I can manage some work on the keyboard without needing a nap.  It’s nice to see everyone showing up and hitting the workouts hard.  Great job you guys!!  Looking at the calendar ahead mark Oct 1 Friday for First Friday Fun at Snow Peak Brewery.  Meet down there around 6:30pm, hit whatever food truck is there and maybe a pint and see who has the best/worst story for the best/worst WOD.  Looking even farther out on the calendar, Friday October 29 will be our Halloween WOD.  Costumes are highly encouraged and add to the fun of the WOD.  If you can’t do a thruster in your costume you may want to rethink your choice.  NO, you can’t come as a CrossFitter!

The workout programming will see some changes as we move into October.  We will be using the CrossFit.com main site program and adding the SugarWOD App to help us keep track of workouts and details.  We will still add in our own Poker, Filthy 30 somethings and special occasions but the Main Site program will provide consistent strength and skill work as well as monthly focus and support programs to help your coaches with fresh ideas and specific points of performance to review.  I think you will enjoy and benefit from this new program.

I am hoping to get the gym back to a full schedule sometime early to mid October.  It depends on how quickly I can manage to ramp back up.

Here’s your basic Paleo/Zone nutrition review.  You should target enough protein to make up 30% of your calories.  This is calculated by taking your lean body mass in grams.  To find this you need to take your full body weight and deduct your body fat %.  So if I weigh 200lb and have 25% body fat, I take 50lb from 200lb for a lean body mass of 150lb.  Thus I need 150g of protein daily.  At 4 calories per gram that’s 600 calories and if that is 30% the total is 2,000 calories per day.  If we want 30% fat that works out to 600 calories and at 9g/calorie we need 67 grams of fat per day from monounsaturated fats, avocados, olives, coconut, tree nuts and the oils from them.  Now to the carbohydrates.  We are left with 40% of our calories from carbs.  This is 800 calories on a daily basis and at 4 grams per calorie it is 200 grams.  These should come from vegetables first, some fruit, little starch and NO sugar.  (sound familiar?)  So sub in your own numbers to see where your macros land.  Don’t get wrapped up in it to deep.  If you need a little help with it let me know.  (You will need your body fat% so use the Omnitron unit at the gym)  Eat those veggies and lean meats and you will have a great start.

 

HOME WODs- Run/burpee tuck jump, TABATA, Situp/Squat duo, Death By Pushup, Superman/situp/DB curl, POKER

GYM WODs- some you may not see,  POKER, HELEN, KTE/d unders, NANCY, HANG SQUAT CLEANS, SOFT CANDY

SCHEDULE- you better check with Chelsea and Heidi.

Paleo Recipe of the week

Chicken Fajita Soup

Made with chicken thighs for richer flavor, this easy to make soup will satisfy your cravings for fajitas but without all the carbs!
Course Dinner, Lunch, Main Course, Soup
Cuisine Keto, Paleo, Primal
Total Time 30 minutes
Servings 4
Calories 331 kcal

Ingredients

  • 1 tablespoon olive oil
  • 3 bell peppers sliced
  • 1 onion sliced
  • 2 cloves garlic minced
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 teaspoon oregano
  • 1 teaspoon paprika
  • 4 chicken thighs
  • 6 cups chicken broth
  • Juice of 1 lime
  • Chopped cilantro diced avocado, sour cream, for serving
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Heat the oil in a large pot. Add the peppers, onions, garlic, and seasonings. Cook until softened and add the chicken and broth.
  2. Bring to a boil and reduce to a simmer. Simmer until chicken is cooked through. Remove and let cool slightly. Shred and add back to the pot.
  3. Add the lime juice and simmer for 5 minutes.
  4. Serve topped with desired accompaniments.

SEE AT THE GYM SOON!!

3,2,1 GO!

DEAN