Great Paleo Reads

If you're interested in doing some Paleo homework before the upcoming New Year Quest... check out some of these great reads:

The Paleo Solution: The Original Human Diet

Mark's Daily Apple Weekly Newsletter and E-Books

Eff Calories (Free E-Book!)

Well Fed

Of course there are many more, start here and give me a shout if you're interested in more materials.

Remember keeping it simple is key, reading and learning about Paleo is great...putting even the smallest changes into action is where the rubber meats (hehe) the Paleo road!



Educate yourself... you might learn something!


Jen Conlin

More Gompper

Just when you thought you'd seen the last of Adam sans his shirt... we bring you more ridiculous results pics.

Looks like Paleo worked for this guy... just sayin'.

CoCo on Paleo

I was resistant to going Paleo.

I did not see anything wrong with the way that I was eating.

I ate fairly healthy; oatmeal, yogurt, salads, and I limited my sugar intake.

I didn't understand how I could be any healthier; all of the things I was eating were supposed to be "good" for me.

Then came the Paleo Quest.

I figured, sure I can do this for 90 days and then go back to the way that I normally eat.

There is no going back. I am hooked!

At the start of the challenge I was told that I would "just feel better".

It's true, I do.

I feel healthy and clean.

I do have my cheat days and I can notice a difference in how I feel after eating something not paleo.

It's almost like my body is trying to reject it or at least make me feel uncomfortable so I won't eat it again.

Eating paleo was challenging in the beginning.

I wanted all those processed foods back in my life. It took awhile, but slowly I started to realize that I didn't miss them.

I realized I could still have my beloved burger, and as a bonus I could still have bacon on it- turns out I didn't need all that bread!

I even experimented with a few paleo recipes and now I have shredded coconut and almond flour in my cabinet and walnut oil in my fridge!

I would never have thought that I would get to this point, but I'm happy that I did.

It definitely helped to have a support system and I'm grateful that I had such a fantastic PM.

I cringed when I first heard that eating Paleo isn't a diet, it's way a life. But now I know without a doubt that it is indeed a way of life.


By: Courtney Grant

(PS.... Props to Coco for getting her first pull up!!)

Adam-Bomb Goes Paleo

I was hesitant at first, to say the least.

I had just started at CFL when the first 30 Day Paleo Challenge kicked off and I wasn’t interested.

Eat like a cave man?

Stray from my convenient and (slightly) unhealthy diet? Yeah, okay….

Breakfast; A bowl of Cinnamon Toast Crunch.
Lunch; 3 cheeseburgers on the way to work.
Dinner; General Tso’s.
Snack; Large coffee light and sweet... 3-4 times a day.
Work. Sleep. Repeat.

But I wanted to see the results in my body that my peers were seeing in theirs.

I ordered a Paleo cookbook and stalked the Crossfit Paleo Gangsta’s website.

The food actually looked good and the theory made sense; food is fuel. Eat meat and veggies.

Prior to the 90 Day Paleo Challenge, I had made small changes to my diet and had already started seeing changes.

I immediately dropped an easy 5 pounds. This would be a piece of cake!

Well, what helped get me through was pretending everything was a piece of cake.

The Challenge started and I committed.

I began doing Paleo strictly Monday through Friday and having (small) cheats on the weekends.

My body felt less bloated, healthier, more energetic.

The best part was about half way through the challenge, when my strength really started to pick up and the weight was melting off.

When I ate non-paleo (grains, sweets, soda) I felt awful afterwards.

Not satisfied, bloated and uncomfortable. My body’s way of saying “I told you so...”.

My clothes were falling off. I was destroying all the belts I owned by drilling new holes in them so they would fit.

At the end of the 90 day challenge I was down 20 pounds.

A grand total of 35 pounds since April of this year.

I went from a size 42-44 pant, to a size 36.

I was WOD-ing like a rock star, because I had more energy and quieting all the Paleo haters with my amazing results. Co-workers and friends would make caveman jokes and taunt me with non-paleo dishes, but they always followed up with “You do look great” and “Keep doing what you’re doing”.

My wife still thinks I’m crazy for drinking my coffee black, but she’s loving my results too

Paleo is now a way of life for me.

Anyone who has doubts should just try it for 30 days. No, it’s not more expensive than McDonald's and Chinese take-out (I would know).

With a little commitment and extra planning, you can do it.

Lastly, I have to give major props to Coach Conlin for everything she has done for me. Without her guidance through each and every WOD and her knowledge about Paleo, I’d be the heavier miserable me. So, thanks again!

Cave Kat

The 90 Day Paleo Challenge was an add on to Paleo for us.

We actually started Paleo at our previous box in May of 2011.

What started out as a 30 day personal challenge never ended.

Luckily enough I have a wonderful husband who is an excellent cook.

Although we started off following the Everyday Paleo meal plan we were able to add elements of one into another.

As more and more time goes by, we are able to figure out how to make food choices outside of the home.

I have been stalled in my weight loss for 3 months now but my clothes continue to fit better.

Since May I have gone from a size 18 pant to a 12, an XL shirt to a L.

Paleo and Crossfit work together.

It also helps to marry a great cook.

We encourage all who have made it past 90 days to keep it up!!

It gets easier and easier!

'Tis The Season...

To share the love with Friends and Family!!

The fine folks at Dick's Sporting Goods in Canton, have offered up this amazing coupon to the CrossFit Legitimus family!!

The deals and savings are outlined in the coupon below, please print it out and bring it with you!

The savings start tomorrow, Tuesday, December 13, at 8 am, and end Wednesday, December 14 at 11 pm.

And there's more...

Dick's Sporting Goods wants you to pass the savings and this coupon on to your own family and friends in the Farmington Valley area, too!

Share the love! Share the savings!

Tis the Season to be generous!



(click the coupon to enlarge and print!)

A Carboholics Take on Paleo

I love bread. And beer. And pretzels.

Man, there’s nothing like plowing through a whole bag of Bachman pretzel rods during a long road trip.

Yep, I loves me some carbs.

I started working out at Crossfit Legitimus on-and-off last April, and pretty regularly since August.

While many of the folks in the box were eating paleo - Brian, Izzo, Dave and Kat, I didn’t really consider it. After all, I figured the WODs were already physically challenging enough without piling on the pressure of eating paleo. There’d be time for that later.

When Jen issued the Paleo Challenge in September, it seemed later had arrived.

Without completely thinking it through, I decide to try it – largely because of Jen’s inspiring blog post. [Full disclosure: I started a few days late, missed the “before workout”, and didn’t even get a paleo buddy.]

For a committed carb-avor like me, the first two weeks were tough. I get pretty irritable going through carb withdrawal. Just ask my wife. But thanks to Brian’s assurance that the grumpies go away, and Izzo sharing the secret of almond butter, I pushed through.

Soon things got easier.

I started seeing some benefits in less than a month.

I dropped fat, my clothes got looser, and I discovered previously unused holes in my belt. I also saw performance benefits during WODs.

Contrary to my earlier concerns, eating paleo was a net boost to my workouts.

Previously, pushups, burpees, and other press-type movements were painful, due to a torn labrum in my left shoulder. I was heading for surgery in November. But over the past three months, I’ve built shoulder strength, and am now passing on the surgery.

In fact, the only time my shoulder really hurts is when I skip workouts for a few days (“That’s what you get for skipping WODs!”, I can hear Jen saying).

Overall, my WOD times have decreased, and my lifts have increased.

I even started to enjoy burpees. Well, maybe "enjoy" not the right word….

Beyond the gym, there are real-world benefits to the Paleo Challenge.

When the big October snowstorm toppled trees all over my neighborhood, I spent a lot of time chainsawing them up. A seventy-foot-tall birch fell at the base of a hill near my house. After cutting it into firewood-sized chunks, I “wallballed” them up the hill to the woodpile, effectively moving an entire tree in a few minutes. Pretty cool.

The Paleo Challenge has paid off for my family, too.

Sometimes it’s in the form of the good natured mocking I get from my daughters for, “eating like a caveman” (they cut the comic below out of the newspaper for me). But it’s also in the food we eat; more fresh, less processed.

There’s still bread on the table, still beer in the fridge.

And I still love those things, I’m just not eating them. After 90+ days on Paleo, I want to keep a good thing going.

By: Charlie Neagoy

Liz Getz It

When Coach Jen challenged me to eat Paleo style for 30 days, I was definitely skeptical. I did know, however, that I could stand to loose a few lbs and perhaps get in better shape. Ever since my back surgery in 2003 my weight was up and down and I felt like I was always going to bed on Sunday nights pledging: “Tomorrow I will start my diet…for real this time”.

My guess is the stars aligned one mid-May day last spring and I took the plunge into the Paleo lifestyle of eating. Reading the Paleo Solution really sold me on “WHY” I was choosing to eat this way. The health benefits alone are convincing, but when my workouts improved with greater intensity and results, I was a pretty happy girl. I was a size 8/10, med/large tops. Now, I am 4/6, I just bought my very first size small dress!!! Say it isn’t so!

I have been eating Paleo since then and haven’t turned back. My motto used to be “I live to eat”, now that has changed to “I eat to live”. Self-Loathing Sunday nights are a thankfully a thing of the past. I don’t think about what I am eating or how much anymore. I just eat with out regret. I hardly ever weigh myself. My meltdowns standing in front of my closet trying to figure out what to wear are long gone too….Thank God!

Recently, I saw my before and after pictures and was amazed at the change in my body in 30 days time. The before picture isn’t something I really wanted to put out for public scrutiny but I guess that’s the point! I have never felt better or have been in better shape.

Now the mushy stuff: Coach Jen was instrumental in my turn around. She was there for me (and still is) at all times and still supports me in my fitness/health goals. She is a wealth of information and very excited to share it. I feel very fortunate to have our paths cross! Gaga is a godsend for me!

By: Liz Getz

Peg Goes Paleo

I have tried every weight loss fad out there.

I've counted points, calories, and eaten pre-packaged foods... all of which led to weight loss.

However, it did not lead to a healthier me.

I felt better about myself because I was thinner, but I surely wasn’t stronger, and my health was definitely questionable.

I was irritable at the foods I couldn’t eat, and I was tired on a daily basis.

All I thought about was food.

So when the Paleo Quest was announced, I had my doubts.

Ninety days seems like an eternity when I was faced with the idea of not eating my favorite foods; no milk, ice cream, peanut butter, cheese, bread and the ultimate… no diet coke!

I feared I wouldn’t be able to make it.

I feared I would fail.

Then I decided regardless of what happened… I would try.

I took it one day at a time.

Some days were easier than others, some days were down right hard… but in the end, it was the best thing I have done for myself (except for joining Crossfit Legitimus, of course!)

After 90 days of following a Paleo lifestyle, I am healthier than I have been in years.

I don’t think about food all day.

I know what I can eat, and I eat it without worry.

I even have what I need stocked in my kitchen, office and car!

I have not had a significant weight loss on this 90 day journey, but I have seen positive changes in my body and ultimately that is what it’s all about.

I’m stronger, healthier, and I feel good in my clothes.

I've also learned an important lesson; it’s not about weight loss, it’s about living a healthy, strong life.

Thank you to my PaleoMate, Julie, to the amazing Paleo Peeps at CFL, and to one of my favorite people in the whole world, Jen!

This has been an amazing journey for me and I can’t thank you all enough for all that you've done to support me!

By: Peg Bruno

The Paleo Quest

Our 90 day Paleo quest ended yesterday... Congratulations!

I've asked around, and we have all talked about the positive affects Paleo has had on our lives.

Let's be honest, the past 90 days were not all flowers and sunshine; everyone had the occasional hard time staying clean, but for the most part CFL peeps held to it and gave it all they had.

I am so proud of all of you, for several reasons:

First off, the proof is in the Paleo pudding!

We all know the saying, "Don't knock till you try it," and now you can say you have!

You can read and talk all you want about things like this, but when you get down to the dance floor, commit yourself to change, and lay it on the line; that's when you gain a deeper understanding and knowledge of the topic, and yourself!

Another reason I'm proud?

I know how hard it was for all of you to ward off the bad influences of family and friends over the past 90 days, especially through Thanksgiving.

That's hard for anyone, especially when you're trying a seemingly none offensive way of becoming more healthy.

It's amazing how upset people get when you won't eat bread, candy or have a certain drink.

You can't argue with someone who just ate Paleo for 90 days when they're lean and strong and feel great!

Over the rest of the week we will have some personal stories of some of our CFL peeps.

Keep your eyes on the blog!

One last thing: It's not over.

This quest to eat Paleo this is not some crazed diet, this is a way to eat that gets processed foods out of your life and you stronger, fitter and healthier!

Whoot CFL Cave Peeps, you are awesome!!







Jen Conlin

The Push Up

The push up is one of the most talked about and dreaded movements in CrossFit.

It is a sign of strength and fitness.

CrossFit set a standard for the push up that no one can complain about; and if they do, they must not be good at them.

The standard is chest to the deck, full lock out of the arms at the top, simple right?

No it's not; it's actually really hard to do for a lot of people.

Maintaining a tight ridged body that you press off the ground is a challenge; for some only at high reps, for others just one rep is tough.

In keeping with that standard, CrossFit set another one about a year ago, hand release push ups.

No matter how I give the cue; loud, soft, or pushing people to the floor, at some point people tend to come shy of getting their chest on the floor.

Or they tell me, "My belly hit the ground!" or... "But Jen! My chin touched the ground! I can't go any further!"

Yes you can.

You were not all the way down, you poked your head in that direction like a turtle, yes, but did your chest touch the ground? No. Nice try.

Hand release push ups take care of the chest slammers too; The ones who slam down on the ground and get a little bounce out of the bottom, you know who you are.

HRP's are easier to judge and maintain a standard of chest to the deck.

When the hands are released at the bottom of the push up everyone is on an even playing field.

More importantly it forces people to move their entire body weight from the floor to full lock out.
It does not, however, solve all the issues the come with doing push ups.

If when you initiate the drive off the ground your body is not tight and ridged, you will have your chest coming off the ground first, and hips second, making you look like a mermaid.

As your coach I'm patient with this flaw, in hopes that as you gain more general fitness and body awareness, this will happen less and less.

As always if this break in form is outrageous going to your knees is the best option.

To remedy "mermaid syndrome," I recommend planks.

Holding planks until you shake like you have the DT's!

Hollow rocks are another movement that help you to learn how to hold your body ridged.

As with everything, it is a process, and it will take time.

If you have pretty push ups make sure they are just that, don't get all wonky and focus more on the number then then quality of the movement.

You can place your feet or hands wider, but in the end, a pretty and strong push up is making your body like a board and pressing the earth down as you beat gravity!

As always, if a movement frustrates or bothers you, come to me so we can work on it together!

"When Rob Orlando does a push up, he isn't lifting himself up, he is pushing the Earth down." (source)



Jen Conlin