Whole30 Challenge: The Deets

Change Your Life in 30 Days!!!

Here’s the low down on the Whole 30 Challenge.

Come one and all and “just bite the bullet” and “grab that freakin’ bull by the horns” and change our lives and affect our health for the rest of our lives.  No time like the present.

Smack around the gym is that everyone is ready to make some BIG changes.

I have been watching all you peeps around the gym and you all are truly kickin’ it and get strong and fast.

Many are now getting HUNGRY (hehehe, that’s a joke) to get serious and address the food they are putting in their bodies.

Melissa and Dallas Hartwig have got the Paleo Style of Eating down to a science and have broken it down into a very, very , very easy to use  plan.

They address any and all issues that you will likely come across from meal planning to recipes and to why the heck this style of eating is soooooooo good for your body.

GAME PLAN:

1. Purchase, Download, Print and Read:   “The Whole30 Made Simple: Change Your Life in 30 Days” e-book, $39.Got to http://whole9life.com/success-guide/   (It looks like the picture to the right)
2. Start Date:  Monday, August 6^th, first meal of the day.
3. Clean out your cupboards:  Throw out all the non-Paleo food in the house.  I know it will be difficult for those who have family members that are not changing the way they eat.  For those peeps, make a designated area in your kitchen and refrigerator that is designated as Paleo Food.   Make sure your family knows what you are up to so that they will help support you along the way.
4. Meal Plan:  Take the time to plan your first week of food according to Whole30 Guide and go out and get your shopping done on Sunday, August 5 so you can hit the ground running.   Don’t blow this step off.  It’s your map, you may get lost without it.
5. Before Picture:  Take a before front and side picture of yourself.  If you want to share it, that’s fine, but you don’t have to.  I can help anyone with the picture if they need help.  I am not a fan of weighing yourself.  It’s about how you fit in your clothes and how you feel.  That said, if you want to weigh yourself on Aug 5^th and again 30 days later that’s fine.  But DO NOT step on the scale at all during the 30 days.
6. Sign Up for Challenge:  Sign up sheet in gym with envelope for payment.
7. One-on-One Sign Ups:  Two 15 minute one-on-one sessions during the 30 days with Liz or Jen will be included.  Sign up sheets are posted in the gym by Monday, July 23rd.  During this time, we can talk about your personal goals, struggles, successes, meal plan or whatever the heck you want to talk about.
8. Cost:   $20 per person, payable to Liz or Jen, Cash or Check

Eating Paleo will truly change your life.

You will gain control of your health that will last a life time.

Think of this challenge as a prescription the doctor handed to you to fill and you must a take the medicine.

 In this case, Real Food is your medicine.
K.I.S.S. is the key

Don’t be getting crazy with involved receipes for the first week or two.

Get your sea-legs with the eating.

Summertime is the best time of year to keep it simple.

Use the farm markets and the grill.

Make double the amount at dinner and eat it for lunch.  It will go a very long way…..Really.

I am so psyched that you have taken the first step.  Cave Girl is here for you.   You can always contact me with any questions or concerns or if you are having a meltdown.   (note:  I am not the best shoulder to cry on, but will do my best.  I am “a suck it up and deal with it type”.)

One more thing:  If you are not at my gym, you can still jump on board.  I will work with you outside the gym, just contact me via email and we will get you started.


-Liz Getz

Whole30 Challenge

 Cavegirlbyliz, aka, Coach Liz, is hosting a Whole30 Paleo Challenge... click here to check out her blog, or, read the Challenge details below!

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JUST DO IT!

Isn’t that what we hear all the time?

 Let’s just stop saying to ourselves:  ”let me learn a little more”, ‘let me just get threw the next week”, “I’m afraid”, “what about the cream in my coffee”, “I can’t live without cheese” or “when the kids go to school, then I can focus on me”.
 
Come on people, we all know that “there’s no time like the present”.

Wouldn’t you like to start feeling better, looking better and getting healthier RIGHT NOW!

It would be shocking to me if someone said to me “No, Cave Girl, I don’t want to feel good, look or be healthy”.

Am I right?

In a couple days, I will be posting more on a 30 Day Challenge to “MAKE THE CHANGE”.

As a community, let’s do this together and use each other as support to get through your first 30 days of changing your Style of Eating for Life.
 
I am asking for 30 Days, that’s it…..but, it may be just be the 30 Days that CHANGED your life.

Stay tuned!  xoxox

- Liz Getz

Working With Andrew

You may have noticed that Andrew is killing it in WODs lately... even more so than usual.

He has recently kicked his fitness into high gear to prepare for TWO different CrossFit competitions on the horizon.

Andrew got bit by the competition bug this past winter, when he Andrew did an Olympic Lifting Competition, and performed amazingly well!

Now he wants to push his limits and become a Crossfit Firebreather! 

Andrew approached Izzo and myself about working with him on goal specific training, in order to help prepare him for his events.

Andrew has since hired me as his Private Coach, and Izzo is assisting me with handling Andrew's Nutrition and Training.

Izzo is extremely helpful in the area of gymnastics, which are the foundation to much of Crossfit.

I give huge props to Andrew for seeking out individual coaching.

Especially when he is already extremely talented and athletic.

Andrew attends about 4 or more regular classes per week.

In addition to that, he spends about 3 hours a week working in private training sessions with me.

Andrew has a very specific goal for each WOD that he attends at CFL. 


More often than not I find myself Coaching Andrew to slow down, and go more methodically through a WOD. (He is fast!)

During our One-on-One time however, he is focusing more on connecting the physical and mental aspect of pushing his body to new limits.

Each week Andrew receives about five or six WODs or lifting programs with goals specific to his abilities, strengths, and weaknesses.

Other times we work solely on skill development; rope climbing, Bar muscle ups, handstand walking to name a few.

Part of the fun in training for a CrossFit Competition, is that you are rarely allowed to know the WODs before hand. This means your body needs to be ready to tackle anything at a moment's notice.

Competition is only partly physical, the other parts of performing well are all mental. 

Andrew and I work on pacing and breathing, along with the most efficient form possible.

For a Coach, Andrew is like frosting on a cake.

He is strong, talented, an amazing mover, and extremely disciplined.

His hard work is inspiring, his work ethic is incredible!

He is Coach-able and humble.

It is truly my pleasure to work with him... be on the look out for him killin' it in his upcoming competitions!


--- Jen Conlin


*** For more information on getting Private Coaching from Coach Jen, please contact her directly at jen@crossfitlegitimus.com for schedules and pricing.

*** Check out the competitions Andrew is competing in here and here.

GAMES GAMES GAMES

In case you've been living under a rock... The CrossFit Games are here!

They officially started yesterday with a TRIATHALON SPRINT, and a bracket style obstacle course at Camp Pendelton ... no big deal.

Today is a Rest Day for the athletes, and the Games will continue tomorrow through Sunday!

If you want to watch the games, there will be highlight clips and coverage on ESPN 3, or you can check out the LIVE STREAM here.

This is your chance to see the most amazing athletes in our sport get their WOD on.

If you have never watched the CrossFit Games, you are in for a treat!

Fair Warning: It is a little addicting, watch the LIVE STREAM at work at your own risk.

Keep your eyes peeled for Coach Izzo and Matt Eucalitto in the crowd, they are lucky enough to be able to watch the Games in person, and will be rocking their CFL gear!

Travel WODs

We are smack dab in the middle of summer, and if you're anything like the rest of our members, you are probably headed on vacation soon.

Traveling means time away from your norm; your regular eating, sleeping, and of course, wodding.

Lucky for you... CrossFit  is vacation friendly!

You do not need a lot of bulky equipment to get a great workout!

Check out this list of WODs that can be done pretty much anywhere!

All WODs require nothing more than a pull up bar, rings, or a jump rope.

Don't have a pull up bar or rings??

Find a playground!

Make it work!

And enjoy yourself!

Goal Setting 101

Everyone can set goals... but not everyone actually follows through and achieves them. Sad but true. If you're having trouble staying focused, try to remember the advice below, and get yourself back on track.

Have a game plan: To succeed in reaching your goals, you need to create a map, to help you get to your destination. Pick a few things you want to achieve and make a plan of action. No plan usually means no direction.

Try to stay focused, and avoid distractions that pull you away from the path leading to your goals. Finding an extra hour in the day can sometimes seem impossible... but to achieve your goals, you need to make sacrifices. Carve out time to work on yourself... your body will thank you.

Get your friends and family on board! Support is huge in reaching goals! Yes, you're amazing but even amazing people need support!  If you're out of your comfort zone you're going to need to be pushed! We all need like-minded, goal oriented people to remind us to keep it moving!

K.I.S.S!  Over complex goals or goals that are too lofty are poison to your motivated spirit! Create goals that you can work towards, and achieve. Achieving your goals will give you a confidence boost, and all you to achieve even bigger goals! Be realistic and let your ego go, or you may find yourself in No Man's Land... where no one grows, and everyone is complacent.

Keep your thinking positive: Even if you're off track in reaching your goals, STAY POSITIVE. We all know how easy it is to give up, give in, and get down on yourself. If you need encouragement, or constructive criticism; ask for it!  Now you have your plan, you've got your team... use them!

You would never build a house without a blueprint... so don't work on your fitness without a plan of attack. Map it out, write it down, tell someone, talk it out! Know your numbers, and what you are shooting to accomplish next! If you need help coming up with some realistic but challenging goals: JUST ASK!

Test Your Endurance

Monday is a test of endurance day.

We have a lot of people signed up for endurance events this Summer and Fall; this "test" was created in light of that.

Please get to the gym a little early and get warmed up.

Bring your log book.

Make a note of your times, weights; how you slept, and how well you've been eating, and hydrating.

I'll start you when you're ready.

Please don't bring the, "I can't attitude."

You can.

SOME people will have a slightly altered WOD due to what they have signed up for.

You know who you are.  Be ready.

If you're not signed up for anything, this is a fitness test for you!

Make a note of your results!

We will run this at one other time, 5:30am on Wednesday with Coach Liz along with the regular WOD.

Friday morning Jen will be running the EWOD, at 5:30am.

Be ready...this will be another test of your overall endurance.

It will be different and it will be hard.

Please log your eating, times, sleep and hydration for this.

Saturday, CrossFit Football will have two gears.

One that is much like what we've been doing..power and endurance pacing.

The other will be geared to those who are doing the Firebreather in October.

Get some!