Friday WOD – 012513



Sign up for our Paleo Challenge!! It begins Feb. 4th.  Sign up sheet is in the gym.  Challenge Rules.
Register to participate in Hope for Kenya on Feb. 16th! Register here.

Listen, guys.  I’m hearing lots of excuses and rationalizations as to why you “can’t” do the challenge.  You are all CrossFitters.  We don’t say “can’t”.  We don’t take the easy way out.  Why are you literally killing yourself in the gym day in and day out if you are going to throw all your gains away with poor eating habits?

I’m going to re-post part of the Whole30 Program description from their website:

Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here).” This is for you.

It is not hard. Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.

Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of doughnuts, there is no “slip”. You make a choice to eat something unhealthy. It is always a choice, so do not phrase it as if you had an accident. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to fail before you’ve even started.

You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.

This does require a bit of effort. If you’re cutting out grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your nutrients are plentiful, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. We’ve given you all the tools, guidelines and resources you’ll need, but take responsibility for your own plan. Improved health and fitness doesn’t happen automatically just because you’re now taking a pass on bread.

You can do this. You’ve come too far to back out now. You want to do this. You need to do this. And we believe that you can do this. So stop thinking about it, and start doing. Right now, this very minute, tell someone that you are starting the Whole30. Tell your spouse, tell your best friend, commit on our Whole30 forum and prove to us – and yourself – that you are committed.

In conclusion…

We want you to participate. We want you to take this seriously, and see amazing results in unexpected areas. Even if you don’t believe this will actually change your life, if you’re willing to give it 30 short days, do it. It is that important. We believe in it that much. It changed our lives, and we want it to change yours too.

There are plenty of “nutrition challenges” and 30 day plans out there – things that sound a lot like the Whole30, that promise you’ll lose weight, have more energy, feel better. They give you more of what you want – arbitrary points for eating junk food, or an exercise penance for cheating, or acceptable alcohol choices “if you must drink”.

But here at Whole9, we’ve built our entire business around telling you what you need, not what you want. We will not pander to you here. We will tell you what we know to be true, based on literally thousands of testimonials and consulting clients’ real results. Programs that offer built-in cheats or rationalizations for less than healthy food choices simply do not work long-term. They don’t help you reach optimal health, they don’t teach you anything about how the foods you are eating are affecting you, and they don’t help you change your habits, patterns and behaviors in the long run. The Whole30 program has been in motion for more than three years, with participants all across the world – and has measurable, real-life, sustainable results to back up our claims.”
     -from http://whole9life.com/2012/08/the-whole30-program/

A few more details on our challenge this time around. We are NOT asking for a $20 buy in. It is FREE to participate. Food logs are NOT required. If you want to keep a food log, we are more than happy to review it with you and give you advice on your eating habits. The winner will receive a FREE month’s membership. The winner will be chosen based on three areas:
1. WOD Performance
2. Body Measures
3. An Essay Documenting Your Results

1. Deadlift
2, 2, 2; rest 3 min

2. WOD
Deadlift 275/155