CrossFit LifeSport 4 Week Paleo Challenge

Challenge begins Monday, January 2, 2012
Please join us for a 4 week challenge that can completely change your life. Past challengers have experienced major weight loss, huge performance increases, increased strength, loss of inches in the waist, increased energy, and an improved sex life. Plus, the top three challengers will receive a CASH prize.*
-Todd Ovall, CrossFit LifeSport Coach
Click Here to Sign up for the Challenge!
How does it work?
Every day, you will be given the opportunity to score points by working out, hitting new PR’s, logging what you eat, eating Paleo, drinking enough water, and getting enough sleep. You will log your points every day on the website and after 4 weeks the top 3 challengers will receive a cash prize.*
How do I score points?
1 point a day for working out at CrossFit LifeSport or taking a rest day learning. If you don’t work out, spend some time learning about fitness, Paleo, CrossFit, etc. to get a point for the day.
(7 possible points per week)

10 points for getting a PR (Personal Record) during your workout. You can only receive 3 PR’s a week, PLEASE DO NOT SUBMIT MORE THAN THREE IN A WEEK, this creates much more work for Phil!
(30 possible points per week)
3 points a day for logging what you ate that day. You will log your food by commenting on the blog post for that day and listing all items you ate to receive your points for the day.
(21 possible points per week)

1 point a day for a Gluten Free day. Learn which grains to avoid. These contain gluten and are not safe:
» Wheat. This includes spelt, kamut, triticale, semolina (durum wheat), farina, einkorn, bulgar, couscous, graham, modified wheat starch, wheat starch, wheat germ, wheat bran, whole wheat, cracked wheat, cake flour, matzo flour and matzo meal. Buckwheat is gluten free. Wheat will be clearly labeled on all packaged food regulated by the FDA.
» Rye. This grain is mainly used in bread. Except for rye flavoring, there are few, if any, ingredients made from rye.
» Barley. In addition to the grain, barley is often used to make malt flavoring, which you have to avoid. Although not required to do so by law, many companies clearly label malt flavoring.
* Oats do not contain gluten but are usually cross-contaminated by wheat. Only oats specifically labeled "gluten free" are safe.
(7 possible points per week)
1 point a day for eating protein with each meal. Protein = meat and eggs
(7 possible points per week)
1 point a day for eating a minimum of 3 servings of vegetables for the day. (7 possible points per week)

1 point a day for eating a max of 1 serving of a starch in a day. Potatoes, carrots, beets, turnips, etc. are Paleo, starchy foods.
(7 possible points per week)

1 point a day for not eating any sugar or sweetener. Honey is a sweetener, so don’t eat it.
(7 possible points per week)

1 point a day for taking a fish oil supplement or eating 2 servings of fish a day. Robb Wolf has created a fish oil calculator. Go to the site http://whole9life.com/fish-oil/ to see how much fish oil supplement you should take. I recommend a higher end fish oil to reduce burping; some are even labeled “no burps”.
(7 possible points per week)

1 point a day for drinking ½ your body weight in ounces of water. For example, if I weigh 200 pounds, I would need to drink 100 ounces of water in a day to get that point for the day.
(7 possible points per week)
1 point a day for giving yourself the opportunity to sleep 7.5 hours. If you go to bed at 12:00 am and set your alarm for 6:00 am there is no way you could get 7.5 hours of sleep, so you do not get the point for the day. If you go to bed at 11:00 pm and set your alarm for 6:30 am, but wake up on your own at 6:00 am, you gave yourself the opportunity to sleep for 7.5 hours, so you get the point for that day.
(7 possible points per week)
Please be honest when logging your points. Remember that the amount of points you earn will be reflected in your progress at the end of the four weeks. A tie will result in an even split of the prize money.
This will be the best LifeSport Paleo Challenge yet! Looking forward to it!
Good luck, be hardcore for a month, and have fun!
* Cash Prize is dictated by the number of challengers that join the challenge

All I want for christmas is …more CrossFit games!!!!

Paleo or vegan?

http://www.proteinpower.com/drmike/low-carb-diets/are-we-meat-eaters-or-vegetarians-part-iii/#more-4681

Need another reason to eat paleo?

http://news.discovery.com/human/jaw-size-human-diet-evolution-111122.html

Recognize these people?

Front Squat – 5 5 3 3 1 1 1

5 min break

“Lynne” 5 rounds of:

Max Plyo pushups

Max pullups

-2min rest-

score reps

Fight the crave with understanding

http://robbwolf.com/2011/12/01/crazy-cravings-how-do-cookies-pizza-etc-know-your-name/

Friday 12/2/11

Deadlift  5-5-5-3-3-3

Rowing “Kelly”

5 rounds for time of:

400m row

30 Box jumps

30 Wallballs

Think you can eat Gluten with no ill-effects?? think again…

http://paleodietlifestyle.com/11-ways-gluten-and-wheat-can-damage-your-health/

irony much?

Thanks to all participants for making the first annual TurkeyFit a success!!

2011 CrossFit LifeSport TurkeyFit

CrossFit LifeSport would like to give you the opportunity to burn Thanksgiving dinner calories and help those less fortunate. 

Sign up for the 2011 CrossFit LifeSport TurkeyFit and invite your family, friends and coworkers. We will put you through a super exciting group workout that will burn calories and virtually eliminate all guilt that you will experience on this bountiful day.

All proceeds will go to the Cherry Street Mission to help feed a less fortunate person.

TurkeyFit will take place at CrossFit LifeSport (837 N. Summit St, Toledo, OH 43604)

November 24, 2011 Thanksgiving Morning

Click here to sign up for a time slot. The cost is $10 per person.

I would like to thank you in advance for your support of our gym and our community.


Todd Ovall
Coach and Owner of CrossFit LifeSport

Click here to access a flyer you can print or email to share with family, friends and coworkers.

Thanksgiving CrossFit charity event

Phil and I are laying the foundation for a great charity ...stay tuned


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Barefootedness

http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?_r=1&src=me&ref=general

Level 1 cert in Grand Blanc, MI

Healthy stuff

http://www.revolutionaryact.com/101ways/

Vegetarianism? not if you value your health

     http://rawfoodsos.com/2011/09/22/forks-over-knives-is-the-science-legit-a-review-and-critique/

Bad harvest

http://www.scribd.com/doc/2100251/Jared-Diamond-The-Worst-Mistake-in-the-History-of-the-Human-Race

Saturday workouts are FREE to non-members…

…who have never tried CrossFit at Lifesport Fitness. You get one life and one body to carry you through it. Isn’t it time you stopped making excuses and make an intelligent investment in yourself?  We have a great group of people getting stunning results and having fun doing it. People who are realizing that doing CrossFit positively improves every other aspect of their life. We can make anyone who is willing to commit to themselves and our group better at… everything!

 

Paleo challenge winners

Congrats to Julie, Jess, and Alice for winning their respective classes in our paleo challenge for sept.!

Nice work, Ladies! 

“NATE”

HEAR YE! HEAR YE!  The CrossFit WOD known as "NATE" (20 minutes to get as many rounds as possible of: 2 ring muscle-ups, 4 handstand pushups, 8 hvy kettlebell swings) is officially hell on earth for bigger people!  ...10 + 3 PR anyway...

PALEO CHALLENGE FINALE TOMORROW HIGH NOON

if its within 10 points in any class, we are going tohave to battle it out! Going to be fun sport!

Paleo Challenge Get Together

This Saturday we will be finishing our Paleo challenge.  There will be fun and games had by all and a winner will be crowned.  Afterwards we will be having our traditional Paleo lunch.  Everyone that attends will need to bring a Paleo dish.  If your coming to this event please comment on this post and let everyone know what your bringing.  Also if you have any card tables, chairs, paper plates or plastic forks laying around and would like to donate for the event, comment that also.  Thanks everyone.

End of paleo challenge this saturday at noon

Bring food and see who wins!

Great day in the gym today personally. Its weird: so many times I hit PR's on days when i wake up and feel like the last thing i want to do is workout. Is it just me?
240# Overhead Squat - then a 6:15 "Diane"

Halfway done with our ‘Lifesport Paleo Challenge’

Hope everyone is keeping up. Just 2 more weeks people – stay on it and keep your food tight; Its easy and  so worth it! 

CrossFit LifeSport

Great day for a workout at Pearson park. Good job athletes






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Saturday CrossFit at Pearson park soccer field

The last parking lot on the left just before you exit the park.  Today at noon – should be interesting