Thursday 120125

For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
50 Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20# (14#)
50 Burpees
50 Double unders

Post time to comments.

Molly, she ain't afraid of no sugar addiction!

Nutrition Challenge is heading close into to week 4.  Are you hanging tight?  How are the points racking up?  Remember when you hit 480 you get a red band and that day is close!  What has been the easiest part of the challenge? What is the hardest part of the challenge?  How do you plan to make this a lifestyle and not just a 4 week challenge?  Either way it’s coming to a close.  We will have post measurement/bloodwork sign up sheets at the gym. Dates are Saturday Feb 4th from 6am – 11am and Wednesday Feb. 8th from 5am – 8am.  Check out the sheet upfront for exact times. 

For those of you that don’t already know, we have a star among us! Addison Kozlow is competing in the National Junior Championships in Olympic Weightlifting, this weekend! What and accomplishment, we are so proud of you Addie.  For those of you that want to watch along as she lifts here is a link to the webcast HERE.


  1. CrossFit Verve :

    Good luck Addie – you’ll do great!

  2. Yaaaay Addie! Good luck tomorrow!

    This challenge has been going great….not sure why it’s been so easy. BUT I think a big part of it was the prep day packets. I’m not ashamed to admit that my fare was preeeetty boring in past paleo-zone days. The food has been so delicious that I rarely even am tempted by what is not on the menu. Also, alcohol has been a big temptation in past challenges, but “the clean year” has rendered that a non-issue this time.

    The best part of the change in diet is how I feel. My gut gets so wrecked when I’m eating farther away from paleo (grains, processed foods, etc) that any pressure on it hurts. That pain is gone. Also, my skin cleared up. Yay! So funny that I used to be all stressed about different kinds of face washes and creams when really all that matters to my skin is what I eat.

    I think the hardest part is the fact that I share a fridge with two roommates. Prep day kinda fills it up. Sleep points, snacks with no veggies, and occasional unmeasured paleo meals have been my lost points.

    I think this four weeks was a great jump start and reminder that, yes, I can make these changes. They’re not really that intimidating once you’re a few weeks in. Maybe past the challenge, I will prep 1/2 weeks at a time…see how that works as well.

  3. Danni :

    Good luck Addie!! We are so proud of you!!

    This challenge has been going so much better than other challenges I did in the past. I feel like I have created healthier habits and routines, and I know this is something that I can follow through with.
    With other challenges, I would do a 30 day paleo challenge, but I have never tried blocking out my meals. Although that was better than what I was used to feeding my body, I realize now looking back how I really wasn’t giving myself a healthy balance of my fats, carbs and proteins (Especially when I would make tasty paleo treats all the time to fix my sweets cravings. Holy Fat Bomb!) And by measuring EVERYTHING, I know I’ll be better at eyeballing something when I might not have a scale or measuring cups around.
    I also realize how important it is to keep a schedule for when I need to eat. I ended up setting my alarm on my phone every 4 hours (minus sleeping time) to remind me when it’s “feeding time” 🙂 I’ve noticed that my body is getting used to this, and I can feel myself getting hungry right before it goes off.
    All in all, I’m diggin this challenge! Thanks to everyone that put in all the time to help us stay on track and reach our goals. It’s opened up my eyes to start being more cautious with how (and when) I eat.

  4. Sonja :

    That’s amazing, Addie! I know you’ll do great.
    Good luck and have fun!

  5. Yay Addie!!! Rockstar! Show ’em what it’s about Button!

  6. Slaughter :

    w00t w00t.

    This challenge this year has been much harder than last year. Last year I rarely missed out on points, measured everything.
    The Bad: This year, with some unforeseen events, my free time has been stretched extra thin and those extra couple of hours a week to find time to pre-prep food has been virtually eliminated. I haven’t gotten 8+ hours of sleep more than once every two weeks. and for a while was averaging 4-5
    The Good: Alcohol only blunts my restful sleep and makes me more tired the next day, so I have eliminated it. I have chosen easily and quickly prepared paleo foods like frozen broccoli and minimally processed sausages that i have a microwave steamer dish to prep in, and with this approach have been able to maintain pretty much perfect paleo diet for the past 4 weeks. (i’ve had two gluten free brownies nom nom nom). If anything I at least know it is 100% possible to do this when you have no time, so that excuse is invalid.
    For eating out I have chosen mainly Indian or asian cuisines when I can get currys and stir-frys with no sugar sauces. (spicy coconut curry is my current obsession).
    I keep nalgenes of water in my car, at the gym, at my desk at work, and on my kitchen counter, and I live out of my car mostly at the moment with a bit picnic cooler full of snacks and things to cobble a meal together!

    Seems to be working out pretty well, fish oil keeps my inflamation from hard wods down to a minimum, Just used the 40 KG kettlebell for Nate which is something I’ve never done before… My friend follows a 80% carb, 10% protein, 10% fat diet as strict as she can, and can summon up energy to train long distance but is lethargic most of the time, and is amazed that I put in 50-60 hour work weeks and still have energy to WOD and be social… I can honestly say I would not be able to accomplish what I can without this way of eating… Slaughter – Out.

  7. Leslie :

    I’m doing well on the food challenge. Followed it exactly the 1st week and since then haven’t found much time for food prep- but will do it all this Sunday for the big finish! My only cravings are chocolate and wine.

    I thought this was interesting- I once read that if you only ate hard candy it would take you 4 months to die of malnutrition- it takes longer with only chicken nuggets …

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