Monthly Archives

January 2013

Paleo Challenge starts Monday, 2/04/13

By | Announcements, Fitness education, Food & Nutrition | No Comments








Hey gang,

I hope you are well. I am writing to encourage all of you to participate on the 30 day Paleo Challenge from February 4th to March 6th. Anyone can participate even if you do not participate of the Crossfit on the Hill WODs. (only people who are attending classes are eligible for the prize).

The Paleo diet originated from research led by Loren Cordain on the Eskimo population and other populations who are not exposed to processed food. The early research showed that this population did not have the long list of diseases that we see in United States. Further research, done by Loren Cordain’s group, showed the direct relationship between processed and high glycemic food to diseases like diabetes, high blood pressure, dyslipidemia, obesity, and even autoimmune diseases (Crohn’s disease, celiac and arthritis). The Paleo diet includes meat, poultry, fish, nuts, seeds, fruits and vegetables. No room for excessive intake of high glycemic food natural or processed. When people increase the dietary intake of fruits, vegetables, nuts, seeds, meat and fish they also started to lose weight. So it is a win-win scenario. To top it all off! Your performance on daily tasks, sports and CrossFit workouts increase too. More information will be shared on Friday, February 1st starting at 7:30p at CrossFit on the Hill. If you are interested but cannot attend the info sessions please email us at

Below there is a preview of the rules and the scoring system for the challenge.


  1. Paleo challenge is for 30 days; however we encourage everyone to make these changes a sustainable part of their lifestyle.
  2. You must keep a daily food and workout journal.
  3. You must attend the paleo seminar or speak with a coach regarding the challenge.
  4. You must be measured before and after entering.
  5. Suggested donation to participate in the challenge is $5 to $20. The funds collected will benefit Fresh Truck (


You will start with 15 points each day but have the potential to end up with 20 points. You will add bonus points based on fish oil consumption, mobility, CrossFit, and sleep. You will subtract points based on the quality of foods you eat. Here’s the breakdown:


15 points for a full day of all Paleo-friendly meals and snacks
+2 for CrossFit
+1 for extra mobility (at home, before or after class)
+1 for at least 6 grams of a quality fish oil
+1 for 7+ hours of sleep
=20 possible points per day

Deducting points

-1 point for every serving of: deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings, red wine

-2 points for every serving of: dairy (milk, yogurt, cheese, butter), soy products, quinoa

-3 points for every serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs

-4 points for every serving of: soda, juice, sports drinks, potatoes, fried food, chicken wings, most restaurant appetizers, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar-added dried fruit, beer, and ALL alcoholic drinks (besides red wine).

See you on the Hill,

Barbell Strength Week 1.28.13

By | Mobility, Strength Programming, WOD | 2 Comments


Phase: Moderate Volume / Moderate/Heavy Weight

Sets/ Reps: 2 WU,  5, 4, 4, 4, 4 working sets

Weight ( Perform sets of 4 with (+5%) added to heaviest successful set from prior week)

[i.e.  Week 1 =Deadlifts 5×5 @ 225#, Week 2 = Sets of 4 reps @ 235-240# (+ 10-15lbs)]


Hip Grinder

Yoga Push-up/ Spiderman

Ankle Stretch (10 reps each position)

Heartbreak Kid Stretch

Side Lying Windmill


Barbell Box Squat

Bench Press


Overhead Press

(Post weights below to track from week to week)