Friday, December 14, 2012

Friday, December 14, 2012

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Announcing the first MPH Paleo Challenge!

If you are looking to perform better in the gym, change your body composition, improve your energy or just feel more awesome, then this is for you!

It’s simple: participating athletes will pledge to eat a Paleo (aka real food) diet for 45 days. The specifics:

  • When: January 3, 2013 to February 16, 2013
  • Before the challenge:
    • Register via the sign-up sheet in the gym—deadline is December 22
    • Take “before” photos and record starting weight at MPH
    • Begin familiarizing yourself with Paleo nutrition concepts (online resources)
  • During the challenge:
    • Your name will be displayed on a chart in the front of the gym, which will be marked daily—this will help maintain accountability for your nutritional choices, thereby increasing your rate of success (mandatory)
    • If you would like further support, you may join our athlete-run Paleo Eaters Anonymous blog (optional)
  • After the challenge:
    • Take “after” photos and record finishing weight at MPH
  • Special considerations for the challenge (hey, we make the rules!):
    • Protein shakes are valid (except vegetarian varieties like rice, hemp and other such grossness)
    • Coffee and tea can be included, albeit not in egregious quantities
    • Three servings of alcohol will be permitted per week; includes wine, hard liquor or beer, but not mixed drinks
    • “Paleo treats” are not (ever!) okay; includes muffins, breads, “cereals” and other items loaded with agave, honey, and nut and coconut fats

Let’s go Paleo for the New Year!

for time:
30x overhead squat @ 95/65-lbs.
7x muscle-up
20x overhead squat
5x muscle-up

workout courtesy of crossfit.com

9 Comments

  1. iwearsocksandshoes | December 14, 2012 at 7:46 am
     

    Instead of the the allowance of three alcoholic beverages per week, will the rules permit me to have three jars of peanut butter?

    dave r

    Reply
    • johngdc | December 14, 2012 at 1:00 pm
       

      hahahaha

      i’d like to same waiver. what about grass fed butter for cooking?

      Reply
  2. crossfitjw31 | December 14, 2012 at 9:31 am
     

    30 assisted single leg squats
    21 snatch grip dead lifts @ 95 lbs
    20 assisted single leg squats
    15 snatch grip dead lifts
    9:38
    Jeff W

    Reply
  3. Mrs. F | December 14, 2012 at 9:43 am
     

    Feel free to contact me if you want to join the Paleo Eaters Anonymous blog! Ivy dot lange at gmail.com

    Reply
  4. ralphphoto | December 14, 2012 at 10:07 am
     

    Count me in the the 2013 MPH Paleo Challenge. I can’t wait to have my picture taken!!!
    XOXO

    Reply
  5. soquadratic | December 14, 2012 at 3:21 pm
     

    I hate to be the one asking this question. But would there be a way to withdraw or be disqualified from the challenge. Say you go five days in a row eating non-Paleo. Would you be able to withdraw or be disqualified?

    Reply
  6. b-kay | December 14, 2012 at 4:38 pm
     

    –Scores–
    Borja G.: 11:33 (25-lb. db; sub: 2x strict pull-up, weighted sit-up)
    James C.: 12:09 (75-lbs.; sub: banded muscle-up)
    Melissa S.: 11:38 (25-lb. db; sub: weighted sit-up, 2x jump-stretch strict pull-up, red, 2x pushup)
    Robert W.: 12:18 (30-lb. dbs; sub: front squat, 2x strict pull-up, 2x static dip)
    Ted K.: dnf
    Chap G.: 13:39 (75-lbs.; sub: 2x jump-stretch strict pull-up, blue, 2x static dip)
    Keena S.: dnf
    Noreen S.: 11:04 (55-lbs.; sub: 2x jump-stretch strict pull-up, blue, 2x pushup)
    Larry B.: 14:45 (75-lbs.; sub: 2x jump-stretch strict pull-up, red, 2x static dip)
    Ralph A.: 14:22 (85-lbs.; sub: 2x jump-stretch strict pull-up, red, 2x static dip)
    Teal B.: dnf
    Josh M.: 6:32 (sub: 9/10x overhead squat)
    Rob K.: 6:44
    David O.: 9:02 (sub: banded muscle-up)
    Peter H.: 9:28 (25-lbs.; sub: weighted sit-up, banded muscle-up)
    Shawn C.: 11:33 (75-lbs.; sub: front squat, 2x strict pull-up, 2x static dip)
    Holmes H.: 13:55 (sub: 2x strict pull-up, 2x static dip)
    Cristian D.: 11:58 (sub: lunge, 2x strict pull-up, 2x static dip)
    John P.: 13:01 (85-lbs.; sub: 2x strict pull-up, 2x static dip)
    Molly B.: 13:13 (20-lb. dbs; sub: front squat, 2x jump-stretch strict pull-up, green, 2x pushup)
    Shawn J.: 12:26 (30-lb. dbs; sub: front squat, 2x jump-stretch strict pull-up, blue, 2x pushup)
    Kaisa A.: 8:02 (25-lb. dbs; sub: front squat, 2x strict bodyrow, 2x pushup)
    Terry M.: 11:04 (65-lbs; sub: banded muscle-up)
    David S.: 13:21
    Chris T.: 13:18 (75-lbs.; sub: banded muscle-up)
    Steve M.: dnf
    James H.: 12:46 (75-lbs.)
    Alissa G.: 10:21 (sub: banded muscle-up)
    Bill G.: 5:46 (45-lb. dbs; sub: front squat, 2x weighted sit-up, 2x pushup)
    Katherine S.: 7:25 (20-lb. dbs, 15-lbs.; sub: front squat, 2x weighted sit-up, 2x corners)
    Roselena R.: 14:15 (sub: 2x jump-stretch strict pull-up, red, 2x static dip)
    Johnny A.: 14:25 (65-lbs.; sub: 2x jump-stretch strict pull-up, 2x static dip)
    Drew P.: 10:06
    Jen M.: 14:19 (45-lbs.; sub: 2x jump-stretch strict pull-up, red, 2x static dip)
    Yoshi S.: 13:19 (55-lbs.; sub: 2x jump-stretch strict pull-up, blue, 2x static dip)
    Syed Q.: 8:18 (45-lbs.; sub: 2x jump-stretch strict pull-up, red, 2x pushup)
    Jim C.: 6:6:14
    Jason C.: 7:56 (25-lb. db; sub: front squat, 2x weighted sit-up, 2x pushup)
    Mark Co.: 9:47 (75-lbs.; sub: banded muscle-up)
    Matthew W.: 9:08
    Dave R.: 9:12 (sub: banded muscle-up)

    Reply
    • b-kay | December 14, 2012 at 4:38 pm
       

      Notes for today:
      –15-mintue time limit
      –DNF Substitutions:
      Ted K.: (60-lbs.; sub: 2x strict pull-up, 2x static dip)
      Keena S.: (sub: 2x jump-stretch strict pull-up, blue, prom static dip)
      Teal B.: (55-lbs.; sub: 2x jump-stretch strict pull-up, green, 2x pushup)
      Steve M.: (sub: banded muslce-up)

      Reply
  7. jared20745 | December 14, 2012 at 8:17 pm
     

    OTB – Crossfit Oahu

    Skill Practice – Max L hang: 36s

    WOD – 5 rounds, max reps:
    1m wall ball (16#) sit-ups
    30s wall ball cleans
    30s lateral wall ball jumps (sub: line jump)

    Total: 323

    Jared S.

    Reply

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