This Monday, we’ll be open 9:30 – 3pm.  Schedule as follows:

10:00am – Badger (Hero WoD)

12:00pm – Murph -or- Team Murph (Hero WoD)

Afterwards, join us for an informal BBQ.  We’ll have some paleo burgers to share. Additional contributions of meat or a side would be appreciated.

20:00 to establish 1RM

MetCon - AMRAP8

Jerk @ 80% of Clean

* every time you put the bar down perform 1 rope climb from kneeling

REST 2:00

1:00 MAX pull-up

REST 1:00

1:00 MAX push-up

REST 1:00

1:00 MAX air-squat

REST 1:00

1:00 MAX sit-up

This week, I’m excited to share the story of another nutrition challenge runner-up: Meghan K. As a former athlete, Meghan had been used to being in good shape. But a young baby and a busy schedule made it difficult to maintain a consistent workout routine. She joined The Foundry over the winter, with a commitment to making health a priority. When the nutrition challenge was announced, Meghan jumped at the opportunity – despite it falling during a family vacation. Her results were nothing short of amazing:

• Lost 15.5 lbs
• Body fat % reduced by 6%
• Lost 4.25 inches in the waist
• Lost 3 inches in the hips

Even better, she felt amazing and even inspired her sister to join her in a second Whole30!  Thanks for being an inspiration to those around you Meghan!

Doesn’t Sound Like a Vacation To Me

Meghan K.

“You’re giving up dairy? Why would you do that?” “I could never give up bread…” “No beer?  Doesn’t sound like a vacation to me…” Those were just some of, the many, comments I received from family and friends as word got out that I started a 30-day Paleo challenge.  Admittedly, the timing was horrible.  The challenge began two days into a family vacation, but in all honesty, when is a good time to tackle a challenge?  Beginning this lifestyle change when it was guaranteed to be hard might have been the best test of my commitment.

I had tried different diets and methods of healthy eating and weight loss in the past.  A former athlete, I was not used to my body working against me.  But that is exactly what started happening a few years ago.  I started feeling tired, getting sick often, including a serious health scare, having lower back pain, and saw my weight slowly climb up.  Career change, less time, and a new baby did not help and led to poor habits and excuses.  Lots of excuses.  Too many excuses.  It was easy to blame lack of time; my husbands travel schedule, budgets, etc… on why I wasn’t putting in the time or effort towards my health.

I decided that I really needed to change that in 2013.  I wanted to set a good example for my son, but also I really needed to do it for me.  This challenge provided the perfect opportunity to rededicate my focus, and it was the best decision I could have made. The first week was extremely difficult.  I was surrounded by temptation, away from the gym, and getting little sleep.  However, I pushed through the first few tough days and felt better each morning.  I used travel WODs that I found online and stocked the refrigerator with “challenge approved” foods.  I often checked the Facebook page for meal ideas and encouragement.  Skipping the drinks while on vacation was tough, but I found that I felt so good that I didn’t mind.  I am pretty sure that this was the first vacation that I have taken where I actually lost weight while gone!

The past 30 days really pushed me in ways that I did not expect.  Not only was I setting myself up for better overall health and fitness, but also I discovered a lot about myself along the way.  After a lot of journaling and reflection I realized that a lot of my previous excuses were rooted in feelings of inadequacy and fear.  I would rather skip a workout than “fail” at it or appear weak.  However, I found that during the last month with every good food choice I made I became more confident.  And as I felt more confident in my body and food choices, I wanted to work out more.  And when I was increasing my workouts I wanted to make better food choices.  It was the perfect cycle.

In the past 30 days I have lost about 10 pounds (I haven’t officially weighed in at the Foundry yet) and have lost inches.  I skipped an entire size of clothing in my closet, which is forcing me to go shopping (really tough consequence .)  I have had friends and family asking me what my secret is, giving me a great opportunity to talk about the benefits of a Paleo diet.  But more importantly I feel good about myself for the first time in a long time and am excited for the fitness goals ahead.  My sister joined me on this challenge and we loved it so much that we’ve decided to double it!  After my 60-day challenge is over I plan on adopting the Paleo lifestyle at least 90% of the time.  I am also really excited to see how I have physically improved during workouts, and how I can conquer my fears (box jumps, anyone?!)  Overall, this has been a phenomenal and life changing experience for me.

Adventures In Mobility – 10:00

Max TGU – 15:00

MetCon – AMRAP 12

• 12 Pistol (alternating)
• 24 Kettlebell Swing #70/53
• 48 Double Under

• 500m row
• 40 air squat
• 30 sit-up
• 20 push-up
• 10 pull-up

Muscle-up skill

20:00, practice and advance skill

then…

those with: EOM10 x3-5 muscle-up, last set max reps

those without: OTM10 x3-5 CTB pull-up, last set max reps

MetCon – CAP9

• 1!5!1 burpee shuffle
• 50 WallBall BallSlam #20/14
• 1!5!1 burpee shuffle

• Sumo Deadlift
• Weighted Dip

*40 banded good morning

MetCon – Double 10:00 clock

1. 1000m Row for time (every second over 3:00 equals 1 repetition)

2. Perform repetions using the following rep scheme

• 4 HSPU (2 wall walks)
• 6 Toes to Bar (8 leg levers)

3. REST

4. REPEAT (when clock hits 0:00)

We’re about to turn one!  Thank you to all our members, supporters, and the community for helping The Foundry grow into such an amazing place – we are truly grateful to go to work each day.  No birthday is complete without a proper celebration – so please mark your calendar for our party!

What: 1st anniversary party

Where: The Foundry – 730 S. Clark St.

Time: Workouts 12-2pm.  BBQ/Party at 2pm

Details:  The event will start with an individual workout at 12pm.  Brad will unveil an official Foundry benchmark workout.  At 1pm, we’ll host a Foundry team benchmark workout (details and signup will be announced closer to the date).

Stick around, as we’ll be grilling paleo and enjoying some beers (or drink of your choice).

The event is open to all members, guests, and CrossFit athletes from any box.

RSVP on our event page: 

• 21 Front Squat #135/95
• 21 CTB Pull-up
• 15 Push Press #115/85
• 15 CTB Pull-up
• 9 Thruster #95/65
• 9 CTB Pull-up

Clean Techniques

• MedBall (full)
• SandBag (power)
• BarBell (hang Power)

3 rounds 

:40 MB Clean

:20 REST

:40 SB Clean

:20 REST

:40 BB Clean

:20 REST

• OTM9 x3 70%

Double B-DAY WOD

Mark C.

5 rounds – CAP10

• 10 HSPU (sub: 3 Wall Walk)
• 30 Double Under (sub: 10 Tuck Jump Squat)

David K.

CAP10

• 2-4-8-16 Vertical Leap, 30/24″ (PVC)
• 4-8-16-32 Rotational Deadlift Burpee, #53/35 (KB)

Here’s a great summer recipe!  And it’s Whole30 approved

ingredients
2 Tbsp olive oil
2 salmon filets
1 tsp lemon juice
1 tsp lime juice
1/2 tsp salt
1/2 tsp ginger
1/4 tsp pepper

Line a baking dish with tinfoil and pour in 2 tablespoons olive oil. Turn salmon over twice in oil to coat it. Sprinkle with seasonings and drizzle on lemon and lime juices. Bake 20 minutes on 400.

ingredients
3 heads bok choy diced
1 package mushrooms sliced
1 red bell pepper diced
1 green bell pepper diced
1/2 diced onion
2 giant Tbsp coconut oil
2 Tbsp coconut aminos
1 tsp garlic powder

Heat oil in a skillet. Add bell peppers, onions, mushrooms first and cook 10-15 minutes on medium. Add bok choy and cook 2-3 minutes.

More great recipes at deliciouspaleo.wordpress.com