Complete 10 minutes with perfect form:
5 Power cleans, 155#/110#
10 Pull-ups
Scale load to accommodate perfect mechanics. Pull-ups will be performed chin over bar, with chin breaking the plane in front of bar.
Post thoughts to comments.
Competition plates for the upcoming Mountain Sectionals. Pretty rad!
The 30 day Paleo Challenge is here!
Starting Feburary 22nd and ending March 23rd, CrossFit Verve will be conducting another Paleo Challenge. Now is the time to get on board with your nutrition! The Paleo Challenge will consist of 30 days of eating: lean meats, nuts and seeds, vegetables, some fruits, little starch and NO SUGAR. You've all heard this before and many of you wear it proudly on the back of your sweatshirts. Well, now is the time to act.
Eat NONE of the following:
Grains – including bread, pasta, noodles, beans, potatoes, dairy (excluding eggs), sugar, and salt.
Eat ALL of the following:
Meat – all sorts of meat. Eat beef, game, poultry, fish, and eggs. Eat fresh vegetables and fruit. Eat lots of avocado, nuts (excluding peanuts or cashews).
Record your intake:
Keep a daily food journal, this time we're serious! We will need this e-mailed to us once a week on Friday. E-mail to info@crossfitverve.com and put "I am a caveperson" in the subject line. You can also bring this into the gym.
Record your measurements:
Get weighed and measured. A measuring tape is at the gym. We need; weight, hips (at biggest part of rump), height (let's hope you don't shrink), wrist, and waist (at your belly button).
Get a before and after photo:
A Camera is at the gym, so get this done ASAP. You must have shirt off, front view, side view and back view. Your whole body must be in the picture.
Remain on a strict Paleo diet:
You must be strict for 29 days and 22 hours. You have a 2 hour window anywhere in the 30 days to cheat. These 2 hours are consecutive and must not be broken up.
To be successful, start by emptying your cupboards of all processed junk so as not to be surrounded by it. Mark your calendar for a nutrition workshop on Sunday February 28th at 1pm. Also, find a notebook that promotes the use of a food log. No matter how good you look, without a log you can't win the grand prizes.
Entry forms will be at the gym or you can print it here to enter: Download CrossFit Verve Paleo Challenge2.2010 Enteries must be recieved by Monday Feburary 22nd.
Lastly, we'd like to have two Paleo Potluck's during the month. Are you up for hosting one? Post your intentions here!!!
