Reminders for this weekend’s schedule:

- No 900a Class on Saturday. We are running the Run For Our Heroes 5k race in downtown Raleigh. Meet at 730a in Nash Square with Coach Will for a photo and a warmup.  Then proceed to race your way to a PR!  When you are finished, head over to Raleigh CrossFit home base for the 1030a WOD.  Those who ran the 5k will have a special WOD, different from those who did not. Either way it will be a fun Saturday of course!

- Sunday, the run clinic is scheduled for 800-900a at the Tank.

Coaches Chennelle, Kim and Bobby are away at the CrossFit Powerlifting Certification this Saturday and Sunday.

The 2012 CrossFit Games Regionals are underway, with the Southeast, South Central and Canada West Regionals competitions kicking it off.  The Mid-Atlantic Regionals (where we are) begin next weekend.

Also, just to refresh your memory, we will be doing Fight Gone Bad next Saturday, both the 900a and 1030a WOD times.

Preparing for the Nutrition Challenge

For those of you who are using this weekend to plan your attack on the 60-day Nutrition Challenge, starting Monday, April 30, I wanted to provide some helpful links that should provide some motivation and education on getting started.

If you haven’t had your measurements taken and plan to participate in the challenge, you must have them taken by Wednesday next week.  They must be taken by Chennelle, so, if you are in on the Challenge, drop off your $10 buy-in and send me a note. I can then let you know when a good time is to meet up for your measurements.  Just so you all know, the money pot is up to over $300.  Pretty awesome for the winners!  If we get a few more, the overall grand winner will have enough cash to pay for a month of training!

Here is a sample of a 2-week meal plan: http://paleodietlifestyle.com/paleo-meal-plan/

Some quick steps for transitioning from non-paleo to PALEO! http://www.wodtalk.com/2012/04/27/from-pay-lee-no-to-paleo/

Meal Planning Tips: http://dearpaleo.com/2011/11/12/meal-planning-for-paleo-lifestyle-design/

Too busy to cook or don’t want to?  Here are a couple of options.

Paleo Brands

Chef By Request

Additionally, we are selling Steve’s Paleo Kits at the Tank, so grab a few for when you are on the go and need some Paleo Nurishment.

Too busy to read? You can read and listen to : http://everydaypaleo.com/

Need Recipes? Who doesn’t? And this site is pretty sweet – There are fun photos for you to select in order to choose your protein. http://www.health-bent.com/paleo-diet-recipes

And a different approach: http://bestpaleorecipes.com/

And have you seen the gong?  More importantly, have you earned the chance to hit the gong? Keep track of your training and share with us when you hit a personal record. A personal record earns a gong hit!  Double unders, first kipping pull-up, first multiple muscle-ups?  Gong-worthy!

Do keep in mind that not all recipes are “friendly” according to what requirements exist for our Nutrition Challenge.  Want to check the rules out again? Click Here.