Thursday 05.01.14

Paleo Challenge Starts Today!!! WHOOP WHOOP!!!

Paleo Challenge Starts Today!!! WHOOP WHOOP!!!

***Today is bring a friend day***

Milo and Otis
Teams of 2
Each partner completes 3 sets of
3 rounds:
12/10 Calorie Row
10 Burpees
Rest while partner works.

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There's still time to sign up!

There’s still time to sign up!

Need more information about the Paleo Challenge? Click HERE!

Coaches Corner with Coach Heather

The Ben Bergeron Puppet
While I always preach about how I’m such a Ben Bergeron puppet (I do whatever the man tells me to do), it’s becoming clear to me that my obedience is really limited to strictly coaching situations: anything related to training, how to use the snow blower, sailing and all other boating related situations, etc.
But, when it comes to things seemingly unrelated to athletic coaching, the stubborn-I-don’t-need-to-change-my-ways side surfaces it’s ugly little head.  This is especially true regarding the CFNE Complaint Free World or the upcoming Paleo Challenge.

Just writing this is like therapy, though; I’m starting to realize that that is the exact approach to life I see in a lot of CFNE athletes that limits them and postpones the rate at which they see progress towards their goals.

Really.  I see it all the time.  People come in wanting to lean out, but they start the conversation with, “My diet is actually great.  I do NOT need to give up my cheese and wine.”  Or, they want to get really fit, but the concern is always, “I do NOT want to get bulky.”

I’m not judging any of these people, mostly because I used to be one of them.

Correction: to a certain extent, I am still one of them.

The very moment I got wind of the complaint-bracelet, I informed Ben I was NOT doing it.  I told him I was a very positive person, I never complain, and I was NOT wearing the white plastic band every day.  He didn’t say a word, he just looked at me with those eyes of almost-fatherly disappointment, tipped his head the perfect 3 degrees to the side, and I was a goner.  I knew this was going to be a rough ride.

And, it has been.  I’ve sadly come to terms with the fact that I am a big-time complainer: my ankles are swollen, I got no sleep last night, Jonah refuses to admit when he’s wrong, Maya won’t take shower, and Bode won’t stop throwing things.

Even with the Paleo Challenge, I’m putting up a fight.  I did strict Paleo for the month of February and didn’t love what I felt like on it.  I switched to The Zone for March, and loved the results.  So, the Paleo Challenge comes up for next month and I “inform” Ben that I am NOT on board.  I even caught myself saying the words, “My diet is actually great.  I do NOT need to give up half and half in my coffee, OR my the Ultima I use in every bottle of water I drink.”  Sound familiar?

I learn some things fast: driving directions, olympic lifting technique, handyman-ish tasks.  But, there are many, MANY lessons that take me a painfully long time to learn.

In this case, I am slowly learning and starting to really accept the fact that the more of these sorts of challenges I am willing to at least take a stab at, the better I am at the end of it…even if they’re little things that I “get better” at.

The complaining thing has, literally, changed a big part of my life.  I haven’t completely walked away from complaining, but I have gotten a little better at trimming it down…and, WAY better at knowing when I’m doing it in the first place.

While I know there are certain things I won’t give up on the Paleo Challenge (Ultima, half & half in my coffee, the white rice that I measure out and balance with the appropriate amount of protein), there are plenty of other little things that I do during the day that could get cleaned up (finishing Jonah’s occasional sandwich, the piece of chocolate I have every night before I go to bed, the trail mix I snack on in the middle of the afternoon).

I think we can all find those little areas in our lives where we can be willing to surrender to the idea that we’re not “quite” as good as we think we are.  We can all give in a little more and be willing to both acknowledge the areas in our lives that could use change…and, take the hard-to-take first steps towards being better.

Because the day I am totally satisfied with myself and unwilling to make any more changes, is the day I stop finding out just how good life can be.


Wednesday 04.30.14

Dan Brogan

Dan Brogan

1 Rep Max

On the Minute x 12
Odd – 5 Deadlifts
Even – 5 Weighted Pull-ups

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Wildtree is coming to CFNE!

Wildtree is coming to CFNE!

 Julie A will be at CFNE on Friday sampling her Wildtree products.  Julie will show you how to make your own affordable Paleo dinners with Wildtree challenge approved spice blends.  Check it out!



May Paleo Challenge



Eat Meat and Vegetables, Some Nuts and Fruit, Little Starch, and…


This is not a weight loss challenge – it is a challenge to better our health and wellness, through eating only the best foods out there.

Will we see a loss of body fat during this challenge? Absolutely!
However that is simply a result of becoming healthier, by eating the way food was meant to be consumed… in it’s natural, unaltered state.

Real food grows in the wild – the way nature intended. “Food-stuffs” are man-made creations that may resemble food, but are truly not. We’re dropping that from our diets.

If you can’t hunt or gather it in the wild, it’s not something you should be eating.
(You won’t find a box of Chex Mix growing from a tree)



4 Points
Perfect day of eating. No cheats.

3 Points
One minor slip. Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), a tortilla chip, a Cheerio.

2 Points
Significant slip, but not an entire meal:  One glass of wine or beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.

1 Points
Major slip. Pizza or pasta for dinner, 2 beers at a game, ice cream.

0 Points
More than one solid cheat throughout the day. 2+ meals lost.



There is a chance for up to (3) Bonus Points per Day

• A CrossFit class at CFNE.
• 8+ hours of sleep every night
• 64oz of water


For this challenge, follow the Golden Rule above – Eat Meat and Veg…etc.
It’s truly as simple as that.
That will categorize 99% of foods to be Paleo or not.
For that 1%, the “Grey Area”, here’s our challenge-specific rules:


Say NO to:

• All flours. Almond flour, coconut flour
• All sweeteners… honey, agave nectar, stevia, coconut sugar, cocao
• Alcohol
• Dairy… cream in the coffee, cheeses, yogurt
• Corn and corn products
• Unnaturally processed condiments, dressings, sauces, marinades, or spices (read the labels)
• Dried Fruit
• White Potato, Rice, Quinoa
• Legumes (Peanuts, Beans, Soy)
• Gum
• Canola, vegetable, soybean, grapeseed oils
• All protein bars. Quest Bars, Kaleo Cookies, Lara Bars
• Juicing fruit (blending is OK – fiber + vitamins are lost when juicing)
• All sport supplements that are not directly before, during, or after training
• Whey protein, Fuel for Fire, Ultima, Kill Cliff… *See below for more details.


Commonly asked, and are OK:

• Deli Meats (as long as there isn’t sugar added)
• Bacon
• Sweet Potato (but not restaurant sweet potato fries… it can get ugly)
• Balsamic Vinegar (“Vinaigrettes” commonly have added sugars). Look into “Tessamae’s” dressings!
• Coconut, olive, avocado, and nut oils
• Coconut milk, almond milk
• Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt
• Green Beans and Peas
• Coffee (black) and Tea (unsweetened), Seltzer Water
• Chicken and Beef broth/stock
• Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.


“ Can you explain the Post-Workout deal? ”

      We encourage proper pre and post-workout nutrition! We are going to classify pre and post to be within 45 minutes of your workout. If taken outside that window, they will be points off your daily total. Whey protein (to include Fuel for Fire), Ultima, BCAA’s, Creatine, Kill Cliff. This window applies to any workout, whether at CFNE or not.

“ What about going out to dinner? ”

      It is not our goal to become anti-social cave-dwellers! Still go out and enjoy – just be selective with your orders. Every restaurant out there will have options for some sort of meat/seafood as the main course. Start with that, and ask for extra veggies for the sides. Good to go, and is in the clear for the challenge!

“ Can you explain the Bonus Points? ”

There is a chance for up to three bonus points per day, on top of the original four.

– A CrossFit class at CFNE. We love seeing our athletes come to the gym and encourage routine class attendance. Has to be at CFNE, and has to be a class!

– 64+ ounces of water a day. Each participating athlete will receive a CFNE 32oz Nalgene bottle. Drink two or more to meet your requirement! Coffee or juices don’t count – has to be pure water.

– 8+ hours of sleep every 24. This is time asleep, to include naps during the day. If you get up in the middle of the night for a few hours, those don’t count.



What is the Paleo Diet?

Meal Plans and Shopping Guide

Having Trouble making Dishes? Try this Food Matrix:

Recipe Websites: (Jen Lawrence’s site)

Use the comments below!

If you have a question about something, it’s almost guaranteed someone else has the same one too. Let’s not only use this as a FAQ (Frequently Asked Questions), but also to share recipes and experiences.

Tuesday 04.29.14

Happy Birthday Coach Føx!

Happy Birthday Coach Føx!

5-10-15-20-25… Wall Balls (20, 14#)
*5 Hang Power Cleans Between Rounds (155, 105#)

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Paleo Challenge starts May 1st!

Paleo Challenge starts May 1st!

Join us tomorrow (Tuesday) at 1:00 pm for a pre-challenge Nutrition Talk. Custom Fit Meals will be here to discuss Performance Nutrition. The event is FREE and will cover:

– How Our Bodies Are Designed To Eat
– A Review of How and Why We Get Fat in the First Place
– Why Traditional Dieting Attempts Fail
– How Our Metabolism Really Works – Law of Metabolic Compensation
– Basic Understanding of the 3 Fuel Sources: Fats, Carbs & Protein
– Why All Calories Aren’t Created Equal
– Hormone Havoc – How Your Hormones May Be Making you fat
– A Strategy for Resetting your Hormonal Response to Food
– Which Diet Is Right For You: Paleo, Primal, Zone
– How to Eat for Performance
– Importance of Food Quality and Food Sourcing
– The Role that Exercise Plays in Fat Loss
– Putting It All Together
– Where to Go From Here


Monday 04.28.14

Happy Birthday Mick!

Happy Birthday to our favorite lumberjack! Have a great day Mick!

Surfer on Acid
3 rounds of:
400m Run
21 Burpees

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It's not too late to sign up!

It’s not too late to sign up!

Still interested in getting your body fat tested by Fitness Wave? Email Trina at for an appointment on Tuesday. Bring a towel, bathing suit, and cash or check.