Food for Thought – Page 25 – SNORIDGE CROSSFIT

"CF Football Gone Bad"

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Thrusters (95#/65#)
Box Jumps (20″)
Double-Unders
Push-ups
Row (For Calories)
* Rest 1 minute between rounds

Results

Moe making the most of her rest minute:

Like “Fight Gone Bad” and “Annie Are You Okay?”, this WOD provides 18 minutes of max heartburn. How do you rank this against the other two? For me the other two are tougher but not by much more. “Annie Are You Okay?” is just pure brutality and the worst of the three. What did you think of this variant? Post to comments.

Notes:

In only 24 hours since registration opened, there are 110 teams registered for the CF Games Affiliate Cup Qualifiers at their respective Regionals. It’s a good thing we registered our Affiliate team! There is now a wait list!

Here’s several reasons you should consider taking Fish Oil as a source of Omega 3 fatty acids.

A Study Finds Mental Benefit of Fish Oil

Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid

Fish Oil Benefits

Got Goals?

For time:

10 Strict Pull-ups
50 Wall Balls (20#/14#)
8 Strict Pull-ups
40 Wall Balls
6 Strict Pull-ups
30 Wall Balls
4 Strict Pull-ups
20 Wall Balls
2 Strict Pull-ups
10 Wall Balls

Results

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Pat proves he’s superhuman simply by willing the medicine ball into the air:

Anyone ready to set some goals? We have plenty of opportunities for you all in the coming days, weeks and months ahead. Set them now, write them down, and start working towards them.

This Friday 2/5 will be the lululemon Trunk Show for you ladies as well as a goal-setting discussion led by the lululemon staff and Michelle.
On Friday 2/12 at 6:30pm we will have our nutrition discussion with CFHQ’s Todd Widman to kick off our next Paleo Challenge.
7 week Paleo Challenge starts on Saturday 2/13 with weigh-in’s, before pictures and buy-in’s.
CF Games Northwest Sectional Qualifiers are coming at the end of February, with the Northwest Regionals and Affiliate Team Qualifiers in May. We will be selecting our team of 6 to represent the box in April.
The St. Patty’s Day 5k run is 3/13 here in Snoqualmie Ridge.
The Cinco De Mayo 1/2 Marathon and 8k run is on 5/1 in downtown Snoqualmie.
We are working with Lucy and Rob to hold another Rowing Class in March. This will be similar to the last class and will focus on proper technique, form, and strategy on the erg.
100 WOD T-Shirts are now designed and will be available to purchase (at a discount) should you earn one! WOD’s must be completed in the box (garage counts).
Double-Under Challenge: Starting this week through the end of February, attempt to beat your max reps consecutive double-unders each week. Practice them all week post WOD and then pick the time of your choosing to go for your new max in one attempt.
Push-up Challenge: Starting this Saturday perform 5 push-ups. Add 5 each day until the end of the month. (i.e. 5 Sat., 10 Sun., 15 Mon., etc.) Break them up throughout the day if needed. Make-up rules apply like the burpee challenge.

And this is only the beginning! We have a whole year ahead of us!

If these races, discussions, classes, challenges and even shirts don’t give you enough motivation, then watch the below video from King 5 Evening Magazine and see an example of how committing yourself to CrossFit and good nutrition can change your life.

"Murph"

For time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it

“Team Murph”

Partner up and alternate exercises for time:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* Run 1/2 mile each with partner and alternate exercises

Results

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Jim M. and Ryan knocking out full “Murph”:

From CrossFit.com: “Murph” is dedicated to Navy SEAL LT Michael Murphy, 29 of New York, who was killed in Afghanistan in June of 2005. This workout was one of his favorites and he’d named it “Body Armor”. It is referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more than to serve his country and the people who make it what it is.

He is a Medal of Honor recipient. Read the link above for the harrowing account of his heroic actions.

The 9am crew decided on this WOD over “Badger”. We took a vote, and the overwhelming majority wanted a bodyweight benchmark over a barbell benchmark. We will just have to save Badger for another day. In the early WOD the Affiliate Team ripped through this one and Travis and Pat just blew the doors off the box. Both of them came in at a smoking 35 plus and 36 plus minutes respectively. Everyone else did great at one of the toughest “grind it out” kind of WOD’s in CrossFit. What really stood out over everyone who either tackled it on their own or paired with a teammate was that Jim and Ryan showed up by themselves for the 11am class and decided to both go for the full version. Pushing, encouraging and nudging each other on, they both completed it fully RX’d and at a great pace. Even more impressive, this was Ryan’s first WOD other than his Baseline workout as he is still in the process of completing Elements. Could you imagine your third visit to the box and we ask you to do “Murph”? Two small callous tears, kipping pull-ups learned on the fly, and one ripped off shirt later and Ryan’s now a CrossFitter through and through. Totally inspiring to watch.

For all of you who came today for “Murph and Team Murph”; give yourself a pat on the back, raise a glass and toast each other (eye to eye) to a pretty impressive feat. You all worked your butts off.

Notes:

Nutrition Discussion will be on Friday 2/12 at 6:30pm with Todd Widman, who is a CFHQ Staff Trainer and certification instructor. He will focus on a very practical discussion of the application of a clean diet (Paleo and Zone) and the role proper nutrition plays in performance, recovery, CrossFit, and life. We highly encourage you to come regardless of whether or not you plan to participate in the Paleo Challenge (starts Sat.). This benefits anyone who cares about what they should eat and how it can help your performance as an athlete.

The nutrition “chat” will last roughly 1.5 to 2 hours.
Cost will be $10 per person.
Please understand we will have a “no kids” policy for this so that everyone can benefit from a Squatch Cave free of kids.
Bring your questions!

Post to comments if you plan to attend the Nutrition Discussion.

Hot Off the Press

Strength WOD:

Press
5/4/3/2/1/1/1

Checkout:

3 Rounds for time of:

30 Double-Unders
15 Ring Push-ups

Results

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Press: (noun) a lift in weightlifting, in which the weight is raised to shoulder height and then steadily extended to a position above the head without use of the legs.

or (verb) a) to try hard to persuade or exert influence on. b) to insist on or request urgently.

Which one described your press attempts today? For me it was both. It started as a weightlifting movement as defined above. It quickly became the latter as I persuaded, insisted, no requested urgently to get the bar overhead! The removal of the legs to generate power to push the load overhead is a quick eye opener to your relative strength. It shows why you become more efficient as you engage your legs and hips, and also quickly demonstrates how getting stronger in the press will make getting heavier loads over your head easier and faster with lifts like the push press, jerk, snatch. As you find your 1RM you will realize that 5 pounds is a big difference from one attempt to the next. Many of us tried to push, then persuade, then request that bar to move up. Some stared at it to no avail as it hovered at the eyes. Others tried to “duck” their head around it (didn’t work), and one even managed to push one arm up at a time (not recommended)! The Press equals raw strength. You either get it or you don’t.

Notes:

We are stoked to announce that our next Paleo Challenge will kick-off on Friday 2/12 at 6:30pm with a nutrition discussion with Todd Widman, who is a CFHQ Staff Trainer and certification instructor. In addition to his duties traveling for CrossFit certs and judging events like the CF Games, Todd has also been on the CF Journal in the “Boz and Todd Show” (which travels to various boxes to film segments on coaching and motivational techniques) as well as different workout videos. He recently hosted a great nutrition lecture at Rainier CrossFit which I attended. It focused on a very practical discussion of the application of a clean diet and the role proper nutrition plays in performance, CrossFit, and life. We will do the same and this chat will offer good insights into paleo and Zone eating, the how to’s and why’s of eating cleaner, and how to manage it with our families, jobs and busy lifestyles.

The nutrition “chat” will last roughly 2 hours and the cost will be $10 per person.
Please understand we will have a “no kids” policy for this so that everyone can benefit from a Squatch Cave free of kids.
Bring your questions!

If you have a CF Journal subscription, go here to watch a video on Todd going for a sub 1:20 500m row.

We will then start off the official 7 week Paleo Challenge after the Saturday morning class 2/13.

Early high level summary: We will have weigh-in’s, ‘before” and “after” pics (not to be shared), measurements, and establish a pot for those who want in. The pot will split between the top Male and top Female winner or “loser”. Weekly weigh-in’s will be required and food logs will need to be kept. This is only 7 weeks so everyone can do it! Winner will be determined based on change in body comp. We will base this on the successful challenges that CF Seattle has run. Stay tuned…

Last but not least; sign up for 10am Saturday class by posting to comments. First 8 get a slot otherwise please come at 11am. Affiliate Team training will be at 9am.

"Michelle"

Celebrating Michelle’s 9th Annual 29th Birthday!

3 Rounds for Time:
400m Run
9 Thrusters (115#/85#)
29 Burpees
37 Kettlebell Swings (53#/35#)

Results

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Tough WOD. Like all birthday WOD’s, just brutal. It could have been worse though! Wait a few more years until Michelle celebrates her 15th anniversary of her 29th birthday, which will equal more thrusters! Now that will be really bad…

Post WOD there was a little hula hoop competition/demonstration by Michelle and Curtis. The video ran out on Michelle’s attempt but I counted her at 20 revolutions. Then it was Curtis’s turn. Who knew he was a former Canadian luau dancer (besides Deb)?

Food for thought: For those wondering about nutrition and if you should focus on your diet as much as you focus on your workout, or your job, your family, your mind, and so on then just take a look at some of these links from LivingPaleo.com and decide for yourself:

Americans Wonder Why They Are Dying Sooner

The Food Pyramids

Omega 3 Fish Oil

Food Cravings

Foods to Avoid On the Paleo Diet

There are a ton of resources out there that are packed with good, sensible information on nutrition. Read what you can, take what you want, decide what you are ready to give up, and get to eating cleaner and healthier. Your body truly is your engine, what you fuel it with is important. Putting in the wrong fuels over time has long-lasting and harmful impacts that not only effect your workout, they effect your life. We are going to start another Paleo Challenge soon. Read here for insights into how it will work this time around. We will follow something similar to the approach that Level 4 / CrossFit Seattle used for their recent challenge but of course reserve the right to tweak things as needed.

Notes:

Parents, we need your help! Please ask your little ones to help clean the Squatch Cave before you leave. It helps avoid the end of day collective disaster that appears after several classes and the little Squatches have their way with the toys.

Overreaching vs. Overtraining

Burpees…then rest. Get going and do all 47 of them. Then post to comments if you are still in.

Jim C. has his own action figure. That is big time!

New challenge: Find another action figure for someone in the gym!

Today’s topic:

Overreaching vs. overtraining. It’s vital to understand what both are before you diagnose yourself incorrectly. It’s also vital to knowing what these are to proactively work on prevention so as to not impact your training and decrement your physical and mental work capacity. It’s all about progress and if you are not sure what these two terms are you can easily go from overreaching to inevitably overtraining. I say avoid it so you can be on the path for making PR’s and gains.

First the definitions:

Overreaching: An accumulation of training and/or non-training stress resulting in a short-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to several weeks.

Overtraining: An accumulation of training and/or non-training stress resulting in a long-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several weeks to several months.

Overreaching is okay, it can be dealt with, it can usually be mitigated with proper rest and recovery, proper training balance and recognizing and avoiding overtraining scenarios. It’s listening to your body. I would argue if you aren’t flirting with overreaching from time to time you won’t ever recognize your athletic potential. If you want peak performance, you have to push near that zone. It’s NOT the same though as coming into the gym and doing a couple intense workouts a week so you are sore and tired and doing little to nothing else. That is okay and that will put you on the path to progress, but combine it with some frequency, consistency and proper nutrition and you will watch the results come.

Overtraining is usually a combination over time of poor sleep, high volume training, very frequent high intensity workouts, poor nutrition (both sustained and pre and post WOD), using too much overload (way to high of a weight or rep count), and external mental and physiological stressors. The key is over time. You can cycle through periodization. Increasing training volume, type, intensity and load consistently and then tapering to properly recover prior to an event is smart and logical training methodology. It can lead to performance gains and new PR’s. Not resting properly as you go is not so smart.

Most people won’t experience this if their training volume is low to moderate. To make physiological progress you must play with progression, overload and recovery. Without repeatedly breaking down and building up your body for days, weeks, and months you will not make any necessary progress. However if you don’t factor in nutrition and rest then you are taking two steps back for each step forward. If you are feeling any of the following symptoms, then manage a rest day. Or two. Some prefer three days on, one day off with either little or very low intensity exercise on a rest day. Some do four on, one off, two on, one off. I recommend trying back to back days as a minimum. Make at least one of those rest days a true rest if you are going hard at it. Frequency, intensity, and consistency are keys to success, but balance is needed. Being sore isn’t a reason to not work out, feeling tired after a long day isn’t either, but feeling it consistently and being run down? Going on that 4th day and not “feeling it”? Take a rest.

Here are some symptoms of overtraining to look out for:

Constant feeling of fatigue, lack of motivation
Lack of or inability to sleep
Poor nutrition or lack of hunger
Decreased performance
Increase of illness
Mood changes
Increased incidence of injury
Extreme soreness

As Coach Glassman stated in this CF Journal article, the WOD is designed to tax the fittest of people. That is why we scale movement, load, quantity and intensity. It’s individually modified to fit you to measure your progress. Be smart and gain consistency before going like a junkyard dog with too much weight and poor form. As you improve your skill, technique and fitness level you will naturally amp up the intensity.

CrossFit works because it constantly drives physiological and neuromuscular adaptation, pushes your limits, forces you to not “go through the motions”. It mixes it up, keeps it fresh, and even exercises your mind. It makes exercise what it should be, tough yet fun. What sounds better? Hitting PR’s, learning and improving new skills, making gains, getting faster and stronger OR feeling lethargic, constantly fatigued, weaker, struggling constantly at not only learning new skills but improving on weaknesses, and increased risk of injury? The answer is obvious but overtraining is serious and something to be aware of. So be smart, have fun and know when to rest.

Enjoy that rest day, eat well, get some sleep, spend some time doing something else fun. Looks like I need my own advice! But first those burpees…

Notes:

Only 9 days into the new year and Rona achieved one of her 2010 Resolutions! Yesterday she performed 10 consecutive push-ups RX’d. Congratulations and we look forward to watching Rona (and the rest of you) cross off more and more! Here it is in her own words:

“I wanted to let you know that I got my first New Years resolution marked off my list. I did 10 push-up RX (on my toes) today. We finally had a workout that my arms weren’t jello afterward as I decided today was the day. I went form being able to do 3 push-ups on Jan 1st then 4, 5, 8 and today I made 10. The baby was asleep and no one else was home so I video taped it. I needed a record. I made Rob watch it when he got home. Sorry guys but you both are going to have to watch it too. :)”

Affiliate Cup Competition 2010 Update: Read the latest update on rules for the 2010 Affiliate Cup Qualifiers at the Regionals. The top 6 teams from our Northwest Regionals in May will be eligible to advance. Competition will be fierce. We will have our own selection process prior to Regionals that will be open only to our current Affiliate “Team Squatch” that is in training. We will choose 6 total athletes for the team. Details will be published later but rest assured it will be both an objective and subjective process that includes at least 6 WOD’s and some individual max effort/skill tests that cover all 10 components of fitness, as well as a subjective evaluation by your coaches.

Snatch It, On the Double!

For Time:

7 Rounds for Time:
10 Dumbbell (or Kettlebell) Power Snatch (35#/20#) – 5 per Arm
10 Push-ups
20 Double-Unders

Results

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Travis and Amanda demonstrate the “set” and “pull” of the dumbbell power snatch:

We have reached 20 burpees on the 50 Day Burpee Challenge! Now it’s time to focus on the next 30 days. One month to go. Start making it interesting and maybe use a stopwatch to time how long it takes you to do your days burpees. On the next day try to beat that time when you have to add that rep. See if you improve day after day.

The last couple days have been brutal fun. Nothing drove that home like the lack of a 5pm crowd! Rest and recover and we will make tomorrow fun. Just make it into the gym. Every day away blunts your athletic potential. Speaking of which, the following post from CrossFit One World really said it best (below and at the following link). Take a couple minutes, it’s good food for thought. Do any of these apply to you?

“Ten Ways to Blunt Your Athletic Potential”

by Freddy Camacho

Not having goals, both short term and long term. A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!

Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.

Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there.

Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??

Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!

Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way….)

Poor hydration. Water is often an overlooked ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!

Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small…commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential.

Lack of a proper warm-up/cool down. Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.

Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a person’s athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier traveled when you listen to an experienced coach. Trust me.

Ring and Run

4 Rounds for Time:
Run 400m
30 Air Squats
20 Kettlebell Swings (53#/35#)
10 Ring Push-Ups

Results

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“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” -Plato

Zach reps out squats:

A family that sweats together stays together. Justin introduces his Dad to “Cindy” and CrossFit:

Tonight Curtis and I were able to attend the nutrition chat at Rainier CrossFit presented by Todd Widman. It was packed with great information and done in an extremely organized and well thought out manner. Tomorrow’s post will focus more on the takeaways that I want to pass on. In the meantime consider this, what you put in your mouth is your conscious decision. Whatever your goals, choose to fuel it properly. Stay consistent, ask questions or ask for help, cheat occasionally.

For those wondering about our ongoing Paleo challenge, Bonnie reported 25 lbs. lost since starting CrossFit 9/2 and then implementing Paleo a month and a half ago. Marc has lost 21 lbs. and Laura 10 lbs. plus. Curtis has buttoned things down and lost over 5 lbs. in the last couple weeks. Jim has lost 10 lbs. in three weeks. All of them have not only eaten better, they have consistently hit the gym and the workout of the day.

Burpees or rest?

Anyone besides Pat and I do any burpees today? Or was it a rest day? Either way it’s all good. Look forward to seeing everyone this week.

The kids playing after a WOD and loving burpees and… OVERHEAD Squats!

Notes:

Thursday we will have a “Trim the Turkey” WOD at 10 am for everyone. We will close the rest of the day so that we can all go gobble up some Turkey, veggies and my favorite this time of year: Pumpkin Pie. I am begging Michelle to make me a Paleo version so I have less guilt. Other days this week will be normal class times.

Do you buy your fruit or nuts at Costco? What about berries like: strawberries, blueberries, blackberries etc.? How about their almonds, walnuts, pine nuts, pecans and others? For the amount we eat and use in our daily nutrition we couldn’t afford to buy them from Whole Paycheck Market, Safeway, IGA or even our local farmer’s market. We buy them from Costco and love them.They are always great, fresh, taste better than the supermarket, last longer and are cheaper.

I started wondering if the berries were genetically enhanced or “bred”, if they were artificially colored or modified somehow with a spray to look brighter in color, or if they generously used pesticides and other chemicals. Well after checking the labels and looking into the websites of a couple suppliers (Well-Pict and Naturipefarms) I am breathing easier. While not entirely organic, the suppliers have provided answers to many of my questions and they don’t use or do any of the above. No steroids or gene enhancement, sprays, or artificial colors. While not pesticide free, they state they use organic and non-synthetic fertilizers in their soil, avoid pesticides as much as possible and stay below federal guidelines, and use biological and non-pesticide controls for fighting bugs and disease. The nuts also are selected from some of the best growers in the best regions known for their highest quality and food safety. They use responsible growing practices and don’t bleach or dye the nuts. For more info on the types of nuts sold at Costco read about it here.

Laura had a great idea, we need a place to share our Paleo or Zone recipes. I created a Face book “Discussion” under the SnoRidge CF group page to post recipes. If this is helpful or you have other suggestions let us know. Post those recipes and start cooking!

Penalty Box

Strength WOD:

Overhead Squat

3/3/3/3/3

Then complete the following:

Every minute on the minute complete 10 Box Jumps then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating box jumps and max OH Squats until you total 100 reps of overhead squats.

EMOM:

10 Box Jumps (24″/20″)
Max Rep Overhead Squat (75#/55#)

Results

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View this photo Cont.

Quote of the day: “This was the toughest WOD yet.” ~ Pat, Sherry and about 4 or 5 others.

This WOD was tough. First a strength WOD followed by “the Big Suck” as Bonnie named it. I named it the “Penalty Box”. It was tougher than I expected but it was what I wanted when programming this week. Starting with “Helen” yesterday, I wanted a short but intense benchmark that uses little equipment and would be good to start the week on a typically crowded day. I wanted to also get pull-ups in a WOD to benefit everyone including those who recently got their kip. Today was intended to be a mid to long time duration workout after a brief strength building session to work on a barbell movement we haven’t done much before. The overhead squat is one of the best barbell movements that works strength, balance, coordination, flexibility, power, and in today’s case I would argue speed. It was basically a chipper but one that encouraged you to get through it as fast as possible or continue to endure the box jump “penalty”. Each round that you had to gut out another set of box jumps (or steps as your legs stopped cooperating) became a penalty. Maintaining your core to rep out the squats while your legs were on fire and your heart was pounding was a nice mental hurdle when you know you don’t have many seconds left to get more than a handful of OH Squats.

What’s in store for tomorrow? Come in and see.

Notes:

Welcome Jodi, Ed, Ken, and Rona who started Elements with us this past week. We look forward to you all joining classes with us!

Chef By Request came by today and brought a bunch of delicious sample Paleo meals and snacks for all of you that came in. We have a few left so those who didn’t get them today grab one tomorrow when you come in. We are working with them to offer a discount to all of you that are interested in ordering either Paleo or Zone meals or snacks that would be delivered daily to our gym at a good discount to you. If you are someone who has little time or know how to prepare a good tasting, correctly portioned, Paleo or Zone friendly meal with variety and taste then consider taking advantage of this. Meals are gluten free, can be tailored for food allergies, primarily organic, and balanced typically to a 40/30/30 ratio for protein/carbs/fat. These meals are prepared by a chef (who was featured in Seattle Magazine) and taste great.

Let us know if you want to do it and how many meals or snacks a day then we can let them know and get things rolling. Our goal is to be a convenient delivery place for you to pick up your meals. You would purchase from them through them. We would help to get you a discount so that you can see the benefits that diet can play in your overall health and fitness.

Let us know if you are interested either here in the comments or in the gym. If we have a few of you sign up for delivery with them then you all will get a discount. We have two so far. Bon Apetit!