Hey Paleo Cavemen/women, we have now got a direct source of Grass fed beef just in time for Barbeque season. The beef is raised locally and you can contact Mike Pasztor some more information. Here are some prices for some of the product that is carried.

BBQ Packs $75
Ground Beef from $9/lb
Roasts from $9.50/lb
Steaks from $14/lb

Asparagus $4/lb

If you would like more information you can visit the Hemlock Shore Farms face group page, contact Mike at mike@hemlockshorefarms.com, or if you would like more prices of all the products you can check the whiteboard at the gym for all the prices.

Hello All,
Due to some suggestions/requests, we will be adding an 8:30pm class to our schedule on Monday and Tuesday evenings. We will trial it through the summer and if it is working out well we may even add the 8:30 to Wednesday’s and Thursday’s. Orrrr… if it’s flopping we may take it back off. The change will start on April 15′th so look for it on our online schedule. As a result of this the Elements classes will be offered at 5:30pm instead on Monday and Tuesday in the “Yoga” room.
Keep the feedback coming guys we always encourage your thoughts to be shared with us and make our community grow stronger as a result!
Chris and Eddie

The numbers are in and we have 31 participants for this year’s Paleo Challenge. Good luck to everyone in the challenge and use this week to make the adjustments necessary to iron out the kinks in your game as the challenge officially kicks off this Sunday.

13.4
Just a reminder to Open’s competitors the WOD this week will go from 1030 to 1230. Please be on time to ensure we get all heats through before the 1230 class.

PALEO CHALLENGE 5
It looks like we have about 28 people signed up so far and there may be a few more coming so the contest will be a tight race! Weigh in, measurements, and general rules with Nik from 1:30 to 2:30… Seminar (optional) from 2:30 to 5:30. If you haven’t paid for the challenge yet please try to do so before Saturday if possible to make the event flow a little smoother. If you have any questions, put down the triple-triple and the donut, shoot us an email and we will get back to you asap!

The Paleo Challenge is coming just in time for the beach season! Learn how to achieve peak health, how to eat, sleep, and maximize your results in the gym. The weigh in and measurements will be done on March 30, 2013 at 1:30pm. There is an optional seminar right after the weigh in. The actual challenge starts April 7, 2013 and goes for 30 days. See the whiteboard for more details including cost and what you get for entry.

2012 30 Day Challenge Best Results:
Most Weight lost – Chris L – 20 lbs.
Most Inches Lost – Helen T – 4.5 inches off waist and hips
Most Body Fat % Lost – Thom W – 5%

Rules Include:
-NO GLUTEN EVER (even during cheat meals) because Gluten is the devil!
-NO Beans/Legumes ever… including peanuts as they are not nuts… I know, it’s crazy, Google it.
-No Dairy, except in small doses during cheat meals (sprinkling cheese, natural ice cream, etc).
-3 Cheat meals per week are acceptable. Keep portions to one plate or bowl.
-Alcohol is ok once a week, remember keep it gluten free, best choices are red wine or tequila… or red wine with tequila for a really good time… and then likely a really bad time.
-You must work out a minimum of 3 times per week and record your workouts in the workout log. If you can’t make it to CFW for the minimum 3 WODs you must do something else that is measurable. A 5km run, a homemade body weight WOD, or an hour of Zumba (this is not acceptable for the guys) are all forms of exercise. Non action sports (golf, darts, baseball), leisurely activities like playing with your kids, or excessive vomiting from all the red wine and tequila’s are examples of what’s not enough to count as exercise.
-1 or 2 Fruit per day max, berries are best, then apples/oranges/pears, avoid bananas.
-1 handful of nuts per day if you would like, but no more than that.
-Aim for 8-9 hours of Darkness per night.
-All you eat and drink must be recorded in the meal planners or in some type of journal.
-Drink as much water as possible, and record how much you are drinking in your journal.

Coach Chris