August 22, 2010
“Rest Day”
If you look real close you can see Brooke, Jenna, and I are about to get slimmed at the pool while we stayed at the Nickelodeon Hotel in Orlando. After the last few days of Universal Studios along with pool side activities at Nickelodeon its a blessing to be back home. I know its good to take a few days off from the Gym but I hate missing all the fun workouts. Dont even want to talk about how terrible the eating habits became. I will get back to that later.
Wanted to thank all the trainers (John S, Jorge, Liz, Brian, Ritchie, Mike K, Jordon, and Nick) for keeping both locations running smooth. Be prepared for another fun and challenging week of workouts. Next month we will begin our Strength Biased 5-3-1 Program focusing on 3 lifts (Dead Lift, Power Clean, and Front Squat). Put this progression together and you have ___________ Anyone? Anyone? = The Squat Clean. On Friday we all need to find our 1 Rep Max Effort on the Squat Clean. If you think you will be missing Friday then do it prior to Friday. Record it – live it – learn it. It will be going up at the end of our 6 week Program. You can count on it.
A few more announcements!!!!!
If anyone is interested in doing a 30 day diet challenge starting next month sometime let us know. This would mean you need to log in all your food intake and show it to your trainer on demand. All I am asking for is 30 days of your life to eat STRICT Paleo or Zone or just plain CLEAN. Watch what your performance will do. You will be mandated to weigh in on Day 1 and weigh in on Day 30. You must also do a before and after pic.  I am only looking for committed members willing to give up all junk for 30 days. We strongly suggest following a Strict Paleo Diet and can help you get on the right track if necessary. Please email me if you are interested.
Also – Steve “Z” our Olympic Weightlifting Coach is putting together a 4 hour Seminar on “The Clean”. If you are interested the fee will be $50 per person. The class will be limited to 10 students at a time.  The class will take place on Saturday possibly in 2 – 3 weeks. Time should be 11am till 3pm. Anyone is welcome to take the course. Steve is very qualified and a great instructor. This is the first of many clinics. He will also instruct “The Snatch” and “The Jerk”. Please email me if you are interested.
“The Playground Gym” / CrossFit Ft Lauderdale = our sister club on the East side .
i am game for the 30 day challenge. let me know where and when.
We will be starting the 30 day challenge in the next few weeks once we establish who will participate. I am starting it today so everyone can see the results.
I will be posting everything I consume starting now. I suggest you do the same because it keeps you honest.
830am 1 Nectarine, 9 Egg Whites, 3 Yolks, 2 tbspns Olive Oil, I large DD Coffee with Extra Cream.
just a quick note in ref to the cream. Its not paleo however I choose to use SOME Dairy as a hybrid Paleo for athletes or Power Athletes ref CrossFit Football. I choose not to use Artificial Sweeteners. No more diet coke.
1230 pm I had a Gatoraide Light G2 post workout. 70 calories with a little bit of sugar. My only cheat after a workout.
2pm 8 oz Steak with 2 cups of mixed veggies with some olive oil. lots of water.
Still sipping my coffee front this morning. Usually lasts the entire day for me.
Had a nectarine around 2pm and finished my coffee.
Kids are cranky because they are on a Paleoish diet. Low carb wraps for lunch at school.
by the way I got my before pic and starting weight 214lb. Hope to drop down to 185 – 190 in a perfect world.
8pm
Salad with lettuce, cherry tomatoes, snap peas, vinegar and olive oil, and 6 oz of chicken.
Did a total of 12 grams of fish oil with some Vit D, Multi Vitamins, and red yeast rice.
930pm
hand full of mixed nuts and 4 celery sticks.
David and I are in for the thirty day challenge. Just let us know when.
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