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.

Goals For 2013!

Smiles for Miles.

Smiles for Miles.

New Year, New Goals…
CFNE, as the confetti, cupcakes and champagne come to an end…2013 offers us a clean slate for new goals. One of the most important aspects of goal setting is writing them down! Use the blog to post your goals and aspirations for 2013. We want to know your CrossFit goals, of course, but feel free to post one or two non-CrossFit goals as well.

S.M.A.R.T. Goal Setting by Coach Geoff here!

If you need some additional help setting your goals or just want to bounce them off of someone, feel free to ask any of the CFNE coaches. Together, let’s make 2013 the best!

Thank You…


I want to thank a few people…

I would like to thank Mel, Ali, Derek, Montoya and James for being such incredible athletes and teammates.  When the cards where stack against them after the first two events they easily could have become negative and packed it in, but that isn’t the way these amazing people act, train or compete.  One of my favorite quotes is, “Toughness is the ability to perform at the upper limits of your talent and skill regardless of competitive circumstance.”  And that is exactly what TEAM CFNE did.  They battled, and battled hard right to the end.  I am so proud, lucky and honored to be friends and coach these great people.  They are role models for us all.  We missed our goal or repeating as Champions, but learned more about each other along the way.  We have strong core values (family, integrity, community, honesty, dedication) and because of that our finishing place does not define us.  We are still Champions – and I am so proud of each of them.

Thank you Heather.  You are my bride, my best friend and my boy’s mamma.  I am in awe of you everyday.  What you do, what you have accomplished and what you strive to be inspires me to be a better man, dad, coach and husband.   I love you.

I want to thank MDV and Ally.  You guys are amazing teammates, friends and athletes.  Your desire and ability made our Team better everyday.  Your help with Bode at the Games was a huge asset.  You guys are a going to be a huge part of the success of our gym in the coming years.

I want to thank Lisa 8, Big Bri and Jerry for being tremendous master’s competitors and representing CFNE.

I want to thank my Dad.  Making the trip to LA to support me and CFNE means more than you know.  Thank you, I love you.

Finally I want to thank the entire CFNE community who made the trip to LA, those that rooted us on from back home, and those that supported all of the competitors throughout the year.  You guys are the reason that our gym is so special.  I love that “going to work” for me is hanging out with you guys all day.  We have a special thing going on Tech Circle and I don’t take it for granted for one second.  I know how lucky I am to have each of you in my life.

Garage Games

The Garage Games at CFNE is SOLD OUT!

We will post a bunch of info for competitors later this week.

As a thank you for your commitment to this event Reebok is hooking up ALL of the judges!!!  Every judge will recieve a shirt, pair of shorts and pair of shoes to take home.

We are still looking for more judges so if you are interested, or if you have any questions about judging email Mel at

Congrats/Send Off for Coach Mat


Friday August 26th at 4pm until…it gets weird

Mat is opening his new box next month, and we want to send him well wishes with a HUGE bash! Kathy Lagen has offered to host a pool party on Friday August 26th to celebrate the pure awesomeness that is Coach Mat. The festivities include; swimming, catered paleo and non paleo eats, games, drinks, and more. Bring your bathing suit, drink of choice,$10 for food, and friends and family, to 4 Grand Hill Drive, Dover!

For Kathy to get an idea of how much food she should order, please sign up HERE, if you plan to attend the party. Please include how many people you are bringing.


Party Bus to the Kinsale
Friday August 19th

What: WE know CFNE is the fittest gym in the world, and now we have the title to prove it! Let’s celebrate WORLD’s FITTEST in style!
Where: Meet at CFNE for the Party Bus Ride to the Kinsale in Boston. Pete Sarmanian owns the Kinsale and it totally hooking us up! Appetizers all night long!
When: Friday August 19th. Bus arrives at CFNE at 6:30pm and will return at 1:30am. If you would like to meet us in Boston, arrive at the Kinsale at 8:30
Who: CFNE friends and family
How Much: $45/person for the bus

There are only 10 spaces left on the bus. Sign up NOW!!