We recommend that everyone reads it.

Strength:
Power Clean 3, 3, 2, 2, 1, 1, 1

Metcon:
21 – 15 – 9 (60% of Power Clean)
Thrusters
Power Cleans

Strength:
Bench Press 3×5

Metcon:
5 Rounds
5 HSPUs
10 Push-ups
15 Jumping Squats
20 KB Swings
15 Wallballs
10 Sit-ups
5 Evil Wheels

Register here NOW please. We need an accurate headcount.

If you’ve been a member of CrossFit Aspire for less than 4 months, you are HIGHLY encouraged to join us in this fundraiser workout.

Donations are suggested. You can donate as little or as much as you want. Donations can be made here, under your own name, or under CrossFit Aspire.

Strength:
Back Squat 3
3 sets of Pull-ups

Metcon:
AMRAP in 12
7 Toes to Bar
8 DB Hang Cleans
9 Box Jumps

Metcon:
5 Rounds
10 Power Snatches @ 60% upto 75/55
10 Thrusters
10 CTB Pull-ups

By now you should have started to see some physical, mental and systemic changes. You might be sleeping better, you might have more energy throughout the day, and maybe something in your digestion has cleared up. Either way, you should have noticed that by altering what you put into your body, you are changing how your body works and reacts.

What you put into your body affects what you get out of your body.

Want rock hard abs? Minimized muscle soreness? Pain-free joints? A more optimistic outlook? Better sleep? Less ‘hunger pains’ and ‘food babies’? A generally better life?

Treat your body well and it will reward you.

Wondering what do to AFTER the 30 days is over? First read this blog post that I wrote after the last 30 day challenge.  It’s applicable here, and should provide you with some general guidelines for venturing back out into the fake food jungle.  It also goes into detail about what I typically eat while not on a 30 day challenge, for those of you who are looking for extra guidelines or examples.

OR you could just decide that you like yourself, your body, your energy so much more while eating perfectly, that you don’t want to mess that up, and you feel like staying on a strict real food diet forever.

That is, after all, the point of these 30 days. It wasn’t to starve you and make you lose tons of weight for a before/after photo. It wasn’t to make you ‘skinny’ or give you a magic pill that will solve all of your problems.

It was to help you make a very significant lifestyle change. Food is all around us. We eat multiple times every single day. We associate food with special events, family gatherings, social activities, and emotions.  It’s a BIG deal. And it’s hard to make a shift in the way that you think about food.

During these 30 days, we told you over and over that it’s not really that hard to make this change. Except it was. It was really tough to throw everything you’ve been told by the government and your doctor out the window. It’s been tough to come to the realization that ‘food stores’ rarely carry any food. It’s been uncomfortable to endure social events, surrounded by non-foods and booze. It’s been weird to feel all of these changes to your own body – a body that you thought would always be achy, tired or cranky.

You are making your way through a very important, and very challenging month. This month will change your life. The things that you’ve learned about nutrition, your body, disease, aging, sleep, recovery, etc will help you to make much better decisions in the future, and will hopefully allow you to spread the word to others who need some help.

EVENT REMINDERS:

Friday, May 18th, 7:30pm:  Paleo Potluck.

Wednesday, May 22nd, all classes: 30 Day Challenge Workout Re-Test.  Be there! You can make up this workout on Thursday, May 23rd if you miss it.

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push-presses (75/55)
1 min Row (Calories)
1 min Rest

Strength:
On the Minute for 15 Minutes
1 Clean + 2 Front Squats

Metcon:
1000m Row Time Trial

Metcon:
3 Rounds
400m Run
15 Burpees
15 Hollow Rocks
15 Supermans

Here’s Jamie’s day of food. Notice that she eats a lot of food. Also, notice that she’s the strongest female lifter in our gym (she wasn’t always). Want to get stronger? Eat more food.

Jamie is also on the Autoimmune protocol, which includes the elimination of eggs, certain spices, peppers, tomatoes, potatoes and eggplants. See how well she is able to incorporate variety into her diet while sticking to the plan!

I went to 6:30 a.m. CrossFit, so at 5:15 a.m. I had four cubes of bone broth (defrosted in the fridge overnight and then heated up in the microwave) and a cup of decaf coffee with coconut milk and cinnamon. I throw an herbal tea bag (usually Lemon Zinger or Pomegranate Pizazz) into my water bottle for the gym.

On Wednesdays I have standing Skype conference calls at 9 and 10 a.m., so my breakfast is usually in two parts because while I’m hungry when I get home from the gym, I also need to shower and get set up for the calls (thanks to Skype I now have to worry what I look like).

Driving home from the gym, I drank a bottle of Kombucha. As soon as I got home, I had another cup of decaf coffee with coconut milk and cinnamon and banana and three strips of Whole Food Black Forest bacon that my darling husband left for me. After showering, I put a pound of grass-fed ground beef in the microwave to defrost, then cooked it on low with garlic, sea salt and black pepper during my first call. I threw in 10 chopped up spears of asparagus for the last 10 minutes and then ate half of it for breakfast part two before my second call.

Lunch was the other half of the ground beef and asparagus with two handfuls of spinach thrown in. I drank the rest of my herbal tea from the gym and seltzer water all morning and with lunch. I was still a little hungry, so I had a few dried mango slices.

Dinner was a Whole Foods Icelandic lamb roast cooked in the crockpot with coconut milk and cumin over broccoli cooked in bacon fat with seltzer with lime to drink.