The contest will be a Paleo Challenge. All participants can pick up a sheet of Paleo Diet rules so there will be no question of the rules. It will start on Feb. 1st. All participants must declare their participation in the comments section of this post and pay the $20 buy in by the end of the week. This contest will be run on the honor system so that should tell you how much we trust all of you.

This will be a last man standing contest. What that means is that beginning Feb 1st all participants begin eating strictly Paleo. If you cheat or fall off the wagon then you have to log back in and post to the comments that you are out. Last person to cheat wins all the cash. It’s that simple.

If you are participating in the contest please post to the comments section of this page and post again when you are out. More People More Money…

That box will change everyday as it pulls a new recipe from a variety of websites. Most of the recipes are pulled from Paleo or Primal style sites. Although they may not all be perfect they are a great addition to your nutritional arsenal. You can click on the recipe or on the link directly to the site from which it was pulled. starting to do that and bookmarking those blogs and pages will begin to give you an infinite resource list for food needs.

Thefoodee.com however is where I truly believe the magic and genius has happened. This site was developed by Matt Lucas who owns CrossFit Free Range. Spend some time and go to the site and look around. I encourage you to register for the site. Once you do you will have access to the best resource it has to offer which is the menu planning and grocery list.

When you click on the recipe it will give you the option to add it to your grocery list. You can continue to look at recipes and add things to your list. When you are done you will have a grocery list containing all of the items you need to make each of those recipes divided into what sections of the grocery store you will find them in.

The January Challenge… Join our Crew Team!!!

This month we are going to participate in the Concept 2 Virtual Team Challenge. All month long we need to row as many meters as possible. We will keep track of the lifetime meters rowed on each rower so don’t worry about logging it anywhere, just worry about rowing A LOT. Last years Crossfit winners rowed 3,542,625 Meters. I am sure that we can beat that.

Group Event:
2/19 Paintball
Tempe PaintBall
1401 S. McClintock Dr.
Tempe, AZ 85281
(480) 966-1900

We have a few options for hours and pricing on this event but I need a rough count of how many people are going to want to go to this. I’ll ask for a guaranteed number later but please post to the comments section if you are interested in going and how many people you will bring. Price will be approx. $32 for field use and equipment rental.  If we have enough people we can reserve the field to ourselves if not we will have to fit in during the open public hours.

January Schedule:
Races:
1/16 P. F. Chang’s Rock and Roll Marathon (Full and Half Marathon) http://www.rnraz.com
1/29 London’s Run (2 Mile Fun Run, 10K and Half Marathon) http://www.londonsrun.org
1/29 Scavenger Dash (Amazing Race Style Event in Tempe) http://www.scavengerdash.com/phx.html

Group Event:
1/15 Ice Skating at Polar Ice in Gilbert
2305 E Knox Rd
Gilbert, AZ 85296
Phone: 480-503-7080

There is open skate from 12:30 – 3:30. Prices are $7.50 for youth and $8.50 for adults with an additional $3.50 for Skate rental. Children under 3 are free.

We are going to be different this year. You can feel free to keep any personal resolutions (Read more books, Watch less TV, etc.) to yourself and your family, but I am going to ask for something more important. I learned a long time ago that NO ONE goes to a gym to workout “Just Because”. Everyone that comes through the door has a goal they want to achieve, or something they want to change. No one’s goal is any more important or valid than anyone else’s goal. They come from many different places. Some goals come from pride and a desire for a new personal best at something. Some come from family and not wanting to suffer a preventable death like that of a loved one. Some from vanity…who doesn’t want to look better naked? The bottom line is that they are very personal and extremely important to the individual.

We are all important to each other, and I think our goals should be too. Let’s make them public this year. Stop trying to achieve them alone and struggling with it by yourself. This will provide a source of accountability, but also a source of support.

I would like to have everyone in this gym take a few days and really think about why you are here, what keeps you working so hard here, and what do you want from this.

Let’s talk a little bit about Goal setting. In order for there to be success it is best to use a system called SMART. Your goals should be Specific, Measurable, Attainable, Realistic, and Timely. “I Want to Feel Healthy” is a great goal but tough to quantify and measure. A better goal would be to get a physical and select some data points (HDL, LDL, Blood Sugar) that you want to improve and by how much. Goals can range from races you will run, weights you will lift, weight you will lose, anything you want as long as it fits into the above categories.

Let’s skip the resolutions this year and make some real goals, let’s make them public, and let’s celebrate as we accomplish each one.

Please post your Your Goal to the comments section.

Every day this year you will be doing Burpees. The required # of Burpees for that day will be the numerical date of the month. As the months go on the burpees will cycle up and down allowing for a few busier weeks and s few weeks of rest almost. (Ex. Jan 1st is 1 Burpee, Jan 31st is 31 Burpees, and Feb 1st it goes back to 1 Burpee.)

At the end of the year it will amount to a total of 5,738 Burpees. I have posted a sign in the gym for January. Sign your name to it and get started as of January 1st. You can check the box as you complete that days Burpees. If you miss a day feel free to make them up and get back on track.

http://www.marksdailyapple.com/the-primal-blueprint-30-day-challenge/#more-14609

I am sure that you have all seen Bruce’s comments of Grok on…This is your chance to find out what he means by that and who or what Grok is.

I am putting together a recipe book with all of the recipes that we have used throughout this challenge so please keep them coming.