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***ATTENTION MEMBERS. All classes will remain canceled today due to unsafe driving conditions. Be safe, and don’t drive if you don’t have to!***

If you want to get a workout in today, do the following at home:

10 min. AMRAP:
20 Air Snow Angels
10 Chest to snow push ups
100m snow run

“Frosty the Boot Camper”

With a partner for time (10 min. max):
Build a snowman

Post your pictures of your snowman to our facebook


Think you can get very far in CrossFit or any other sport by just doing the training and ignoring your diet? Think again! You have read the different diets from the coaches at CrossFit Hard, and now, what is the best diet for you? I have compiled the information below about Paleo, Primal, and Zone. You can read, research, and decide for yourself what is best for you! I have tried these diets, and each is fit for different types of athletes. I am by no means an “expert” and have only just compiled information for you to view and study and decide what works best for you. Feel free to ask ANY of the coaches for information.


The paleo diet mostly allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn. Think about it this way… the things that are excluded are the food items that people are more often allergic to or just have issues digesting. White potatoes and corn just turn into sugar.

1.      The Beginner’s Guide to the Paleo Diet – http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/

2.      The Paleo Diet – http://thepaleodiet.com/



The primal plan allows foods to the paleo diet but includes some dairy. Such as creams, butter, greek yogurts, and some cheese (but don’t go overboard).

1.      The Definitive Guide to the Primal Eating Plan – http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/#axzz21dppwIBH

2.      Getting Started with Mark’s Daily Apple – http://www.marksdailyapple.com//welcome-to-marks-daily-apple/#axzz21dppwIBH



This plan is much more rigid. There are weighing and measuring and lots of planning to this one because each meal or snack is in blocks. You have to really lay your meals out ahead of time. This is great for a person who wants to really watch everything they eat and is organized. It does allow for some grains, but some people will choose to do a cross of paleo/zone. This would exclude the grains and only include the paleo foods. I am honestly not as familiar with this diet… I tried for a week and moved back to paleo…

1.      Zone Diet Explained – http://crossfitimpulse.com/the-zone-diet-explained-edited

2.      Zone Diet Meal Plans – http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf


Tips for snacks

1.      Steve’s Club – http://stevesoriginal.com/

2.      Irwin’s Beef Jerky (http://www.irwinsbeefjerky.com/ – a locally owned company). You can buy it from different places around Cookeville or online.

3.      Cattaneo Bros – http://www.cattaneobros.com/ – they also have jerky and personally I liked it better than most because they also carry a thin cut that is easy to eat and great flavors!

4.      Paleo Snacks – http://paleodietlifestyle.com/paleo-snacks/

5.      More snack ideas – http://www.multiplydelicious.com/thefood/2012/01/paleo-snack-ideas/

6.      Paleo People – http://paleopeople.com/ – you can order snacks online (I haven’t personally tried it, but let me know if you do).

7.      Just a note – if you are a Costco person, they do have a large thing of almond butter for under $6.




1.      Primal Blueprint Cookbook – http://www.amazon.com/dp/0982207727/?tag=pfindex-20

2.      Primal Blueprint Quick & Easy Meals – http://www.amazon.com/dp/0982207743/?tag=pfindex-20 (I haven’t used this one yet, but love the Primal Blueprint Cookbook and it’s the same authors)

3.      Paleo Comfort Foods – one of my favorites – http://www.amazon.com/dp/1936608936/?tag=pfindex-20

Shopping Affordably:
(farmers market, coop, bulk)

I realize that when you make this change, you will spend more money. And, while organic and grass-fed are optimal, I know that it isn’t always feasible or affordable. I am personally, a big advocate of Costco…

1.      Good, low-cost vegetables and fruits — try a Farmer’s Market. There is a mix of organic and non-organic farmers.

2.      Bulk meat – if you can afford it and have a place to freeze meat, consider purchasing it from a local farmer. It will usually run market price plus processing.

3.      For those on a budget (including college students) a farmer’s market is a great place,

4.      I don’t shop at Wal-Mart for my own reasons, but I am sure they (and other discount stores) have a good selection at some good, low prices for those on a really tight budget


TIPS for ANY 30-Day Challenge

Here are some things I learned from when I started my first (and second) 30-day challenge:

  1. Do your best! It will be a bit tough at first because most people are used to the quick carbs they can grab. Plan your snacks!

2.      Paleo is a great way to cut out foods that could be causing you issues. You can always add things back when you find they are not an issue.

3.      I loved bread! LOVED IT! I thought for sure that would be the worst thing to have to cut out… guess what… it wasn’t! After 30 days of not eating it, I have never returned to eating it like I did before because the way it makes me feel overly bloated and full.

4.      As for milk… I am not a milk drinker. I like the occasional yogurt and cereal, but milk… no! That was the one thing that I actually did add back after doing the Paleo challenge the first time.

5.      Some people like to have a cheat meal, and some do not. I prefer a cheat meal to make sure that I nip those cravings in the butt, but if you feel it might cause you to waiver too much… don’t.

6.      Try different recipes and new things. I had to start being more creative. Burger without a BUN?! That’s crazy…. But it is actually VERY good and clean!

7.      Last… try to do your best during these 30 days. Eat as clean as possible! But if you have a bad day… chalk it up to that and start clean the next day!


Let me know if you have any questions. I will do my best to answer them. You can also ask any of the other Coaches as well!




CrossFit Journal: The Performance-Based Lifestyle Resource