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28 Feb 2013

Blog – Thursday February 28

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Paleo Tips, by: Adriana Roquer

Dr. Chriss Kresser, nos recomienda 5 tips para convertirnos en Paleo Ninjas!

1) comienza fuerte!
Todo en la vida necesita resetearse, mediante 30 dias de Paleo, no solo limpias tu cuerpo, reduce inflamaciones, mejora tu flora intestinal, reduce alergias, sube la energia tu estado animico, mejora los niveles de azucar en tu sangre…. Pero lo mas importante es saber, quien eres y como encaminarte hacia estos 30 dias.

2) personaliza la dieta!
Este es el punto de partida, aqui eliminaras ciertos alimetos e incorporaras otros. Experimentar es la palabra que define este punto.

3) suplementacion!
Consumir micronutrientes es muy importante, vitamina D, magnesio, vitamina A y  otros minerales  los cuales son dificiles de ingerir en una dieta, aun cuando es balanceada.

4) busca apoyo!
Las personas que buscan informacion y apoyo en otras personas mas informadas y con mas tiempo en la dieta Paleo son los mas exitosas.

Tu vida cambiara… oh si! la manera de comprar en el supermercado, restaurantes donde comeras, vida social, ,muchas cosas cambian, todo para bien.

5) planificate!
Planificarce es la llave al exito, por lo menos al principio, mientras este entendiendo y mientras tu cuerpo se acostumbra a la dieta.

Tener comida siempre contigo te ayudara a pasar momentos de “craving”.

No hay nada como la comida casera, organizate y cocina una noche y haz suficiente comida para los 3 siguientes dias.

28 Feb 2013

WOD – Thursday February 28

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WOD Feb 28 2013

A. “KAREN” 150 Wall Balls for time (20/14)

B. TABATA 20/10-8 (alternating, rest time is to transition into position)
Hollow Rocks
Plank Hold

Cuidado con esos No Reps!!

28 Feb 2013

WOD – Thursday February 28

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WOD Feb 28 2013

A. “KAREN” 150 Wall Balls for time (20/14)

B. TABATA 20/10-8 (alternating, rest time is to transition into position)
Hollow Rocks
Plank Hold

Cuidado con esos No Reps!!

27 Feb 2013

Blog – Wednesday February 27

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La atención a las clases, by: Alvaro Lopez

Aun cuando ya hemos aprendido muy bien la disciplina, siempre ahí nuevos tips que escuchar seamos humildes y acerquémonos al tablero aunque el wod sea push up y squat así los nuevos crecerán tambn con esta costumbre y haremos mas community.

27 Feb 2013

WOD – Wednesday February 27

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WOD Feb 27 2013

A. EMOM – 10 min.

5 Push Press (125/85)
*Double Unders the remainder of the minute

TABATA 20/10-8 AbMat Sit-Ups (for score! Try to beat your previous score. Write down round with the least reps)

Hablando del 2013 CrossFit Open…

27 Feb 2013

WOD – Wednesday February 27

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WOD Feb 27 2013

A. EMOM – 10 min.

5 Push Press (125/85)
*Double Unders the remainder of the minute

TABATA 20/10-8 AbMat Sit-Ups (for score! Try to beat your previous score. Write down round with the least reps)

Hablando del 2013 CrossFit Open…

26 Feb 2013

Blog – Tuesday February 26

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By: Nicole Perez

Luego de 2 meses y medio de la lesion de mi muneca. Ya puedo entrenar…mas bien wodsear!
Valio la pena ser obediente con las instrucciones del doctor. Aun me duele un poco haciendo push ups y no he podido sacar handstand pushups…pero tengo fe q pronto hare.

26 Feb 2013

WOD – Tuesday February 26

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WOD Feb 26 2013

“Cinderella” – AMRAP 20 min.

5 C2B Chin-ups
10 HR Push-ups
15 Jumping Squats

Handstands are the new Uprights! PRs all over! Congrats!!

WOD Feb 26 2013

26 Feb 2013

WOD – Tuesday February 26

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WOD Feb 26 2013

“Cinderella” – AMRAP 20 min.

5 C2B Chin-ups
10 HR Push-ups
15 Jumping Squats

Handstands are the new Uprights! PRs all over! Congrats!!

WOD Feb 26 2013

25 Feb 2013

Blog – Monday February 25

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Ani Whizz’s Paleo Experience Part 1: 10 Day Carb Flu

After 2 years of working with the best Paleo couple (the Primal Pattons, of course!) I finally decided it was time to pony up and go the caveman way – for real this time. After an end of the year vacation filled with carb-ridden rampages of epic proportions (think fudge, burgers, and fries EMOM for 12 days of Xmas) I decided to call it quits and start 2013 with a classic 30 day Paleo Challenge. What I was really not ready for, though, was the initial 10 day sugar detox involved in this particular paleo scheme chosen by my paleo partner (BTW, having someone to do this together with is pretty awesome if you’re a newbie!!). This is 10 days of no sugar. Nada! I’m not gonna to lie, it was heinous. No yukita, no platanito, no sweet potato to
soothe my sugar loving soul. Almost intstantly (the second day) I felt lethargic and like my brain was foggy. I just couldn’t think as fast and kept on repeating that I had “bubble brain.” During WODs I felt like I was literally drowning. Add to that terrible mood swings and you are looking at a downright disaster. At one point of absolute despair Adriana recommended a teaspoon of almond butter (might have had a tad more than that…) or coconut milk. It kinda helped, but I was wreck. ANYHOW, on the positive side, however, is that after you do this 10 day things there is this glistening rainbow on the other side and everything that has even the slightest hint of a carb tastes like candy. Now that is an amazing feeling when you realize how actually sweet everything you are eating is. You don’t understand that until you totally take sugar out of your diet. It was totally worth it. To feel absolute glory eating post-WOD sweet potato mash, wow, justified all the bad times. I had an apple and just could not believe that I wasn’t eating a Jolly Rancher. Lesson here is that there is a natural sweetness in most things we eat but we don’t process that because our palates have been so conditioned and desensitized by the excess of sugar in most of the things we consume. Now the idea of people dumping sugar in their coffee seems like absolute lunacy now. Imagine that. So it’s not only about the diet thing here for me now, it’s about appreciating the essence of the food we eat. I love the fact that eating a frozen banana can taste better than ice cream. For all of you who are giving this a shot, here is a helpful blog post that talks about the heinous carb flu.


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