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.

CFNE Master’s Competition

Masters2Strength Lies in Tenacity. CFNE Masters Competition.

Saturday October 26
9AM – 4PM


— Athlete Registration —

— Event Updates via Facebook —

— Heat Lists —


Timeline for the Day:

7:30 AM – Registration

8:00 AM – Athlete Briefing

9:00 AM – Heats Begin

3:30 PM – Awards Ceremony



Six Graded Events


___”Triple Take”___

AMRAP 3: 10 Thrusters, 10 Pullups

Rest :30 Seconds

AMRAP 3: 10 Powercleans, 10 Burpees

Rest :30 Seconds

AMRAP 3: 10 Shoulder to Overhead, 10 Box Jumps

Barbell – 95/65    Box Jump – 20″

55+ Division – 65/45, Jumping Pullups, and Step-Ups allowed


Movement Standard Videos:

                                                    Thruster             Pullup           Jumping Pullup (55+)

                                                             Power Clean            Burpee

                                            Shoulder to Overhead            Box Jump



Max *unbroken* Bench Press Reps (115/65) – 1 Min Time Cap

Rest :30 Seconds

Max *unbroken* Hang Squat Cleans (115/65) – 1 Min Time Cap


Movement Standard Videos:

Bench Press            Hang Squat Clean


___”Playground” (Floater)___

Agility Course for Time



31Heroes Fundraiser

31Heroes Fundraiser


Sea of Red!
On Saturday, August 6th, CFNE will join gyms nation-wide in the participation of the workout that was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011.

Your $31 registration gets you a free t-shirt, and a helluva team workout. All proceeds go directly to support the families of fallen military servicemen and servicewomen.

“31 Heroes” (Partner Workout)
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
Partner 1 works through the rounds, as Partner 2 runs 400m w/ sandbag. Switch roles upon return.
This will be our Saturday class WOD – but please register to donate if you can!

National WOD to support to the American Red Cross

National WOD to support to the American Red Cross

Moore PictureOn Saturday, July 13th, we will unite with CrossFit gyms all across the US and participate in “Lift Up Moore,” a fund‐raiser for the American Red Cross’ relief efforts in Moore, OK.

Although the tornado struck on May 20th, we might remember that 24 souls perished, hundreds were injured,
and the town of Moore was effectively leveled. As such, much work remains and the needs in the community
are great. Visit

The CrossFit community has distinguished itself by its past support and participation in such events for the greater good. This event will build upon that tradition.

As an athlete you will undertake a grueling WOD that memorializes the 5/20/13 date of the tornado, and you can compete on a national leader board and vie for prizes from our sponsors.

1. Take 15 minutes to build up to a 1 Rep Max Clean (Squat Clean or Power Cleans are acceptable.)

2. 5 Rounds for Time: 20 Burpee Lateral Bar Hops, 13 Squat Cleans (135/95)

By securing the participation of at least 100 gyms and 5,000 athletes, we hope to raise $50,000 for the American Red Cross.

In the time it takes to do 30 air squats, you can sign-up! Just visit and type “Lif Up Moore” in the search box to find our gym.

Select one of three participation levels:

1. Participate in the WOD only. No donation.
2. Participate in the WOD and make a $10 donation to the Red Cross. (There is no T-Shirt for this level)
3. Participate in the WOD and get an event t-shirt for $35 if you order by 6/28. The $10 Red Cross donation is included in the $35. Or, you can make a larger donation.

Thank you for your consideration and we hope to see you on July 13th. Oh…and bring a friend or two to participate, too…there is “strength in numbers!”

CFNE Teen Comp‏etition

Teen Comp Logo

*** Final Results (August 10) ***


Come join us for CFNE’s annual Teen Competition!

Saturday, August 10         9AM – 3PM

Two divisions – Ages 12-14, 15-17


(Registration Closed)

Event Updates via Facebook

***Click Here for Heats and Times***

—– WOD’s —–

Workout 1 – “Hot Potato”
20 Calorie Row
20 Burpees
20 Double Unders (or 60 singles)

Standards for WOD 1

Workout 2 – “Jumping Frog”
20 Hang Power Cleans
20 Box Jumps

*Weight and height for 12-14 Div: 55/35, and 20” box for both
*Weight and height  for 15-17 Div: 75/55, and 24”/20” box

Standards for WOD 2

Workout 3 – “The Showdown”
10 Sand Bag Throwovers
20 Barbell Thrusters
30 Situps
40 Barbell Hop-overs

*Sandbag Throwovers – Athlete gets sandbag over the box jump to the other side, and then climbs/jumps over. When sandbag and athlete have both gone over to opposite side, that completes one rep.
Weight and height for 12-14 Div – 40/20 with a 24”/20” box
Weight and height for 15-17 Div – 60/40 with a 30”/24” box
*Thruster weight for 12-14 Div – 35/15
*Thruster weight for 15-17 Div – 45/35

Standards for WOD 3

Timeline for the day:
0730 – Athlete Registration
0800 – Mandatory Athlete Briefing (reviewing workouts and standards)
0900 – Heat 1 Begins