150618 Thursday – Paleo Nutrition Challenge Kickoff!

Diablo CrossFit is happy to announce our partnership with Whole Foods Market San Ramon to bring you the next “Paleo Nutrition Challenge”!


What: A 60 day healthy eating and fitness challenge, sponsored by Whole Foods Market San Ramon and Diablo CrossFit.

When: June 20th – August 19th

Where: Participants will attend meetings at Diablo CrossFit Alamo and community events at Whole Foods Market in San Ramon.

Who can join: Anyone looking to “up thier game” with better nutrition, CrossFitters looking to begin a healthier lifestyle, or anyone need a “Check Up” with their diet.

How it Works:

  • Sign up on Mindbody Here
  • Kick Off meeting will be held at DCF Alamo on Thursday, June 18th at 6:30pm
    • At meeting participants will be given a score card to help track thier progress throughout the challenge and a “Paleo Passport” of experiences and deals you can take advantage of at the WFM San Ramon.
  • Kick Off Workout – Sunday, June 21st at 10:30am, DCF Alamo. If you cannot attend this, you can do on your own but must be competed the first week of the challenge.
  • Throughout the challenge, WFM San Ramon will have in store tours on how to shop their store, meal prep, cooking demonstrations at either DCF Alamo or Whole Foods Market.
  • WFM San Ramon will be donating all the prizes for the winners with multiple winning options!
  • Final Throwdown –  Sunday, August 16th at 10:30am for the final WOD test.
    • Whole Foods Market San Ramon BBQ and Throwdown TBA for top 5 winners.

How is this different?

  • There will be no food logging review, however you are encouraged to log on your own to keep yourself accountable.
  • No before and after pictures taken at the gym, you can track your progress at home with photos.
  • Whole Foods Market San Ramon is offering up their whole store and resources to make it easier and more efficient for you to shop and eat healthy.
  • FREE to sign up.

paleo awesome


Mobility: Shoulder Mobility

Skill Practice Warm Up: Spend 5 min working up to a challenging strict shoulder press before warming up your push press.

Strength:  Push Press – Session 2 (70 – 80%)

7 x 1 (7 sets of 1 reps, “across,” same weight for each set)

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One thing that many people miss on push presses is focusing on the wrist and shoulder mobility. Spending time working on this for the next 6 – 7 weeks in addition to the push press itself can really help drive big gains due to improvements in the rack position. Remember that the ‘focus’ isn’t just about getting stronger on a lift, it is primarily about getting “better” at a lift.. in all regards: stronger, better positioning, better form, more explosive, etc.

Super Set: 7 x 2 DB Split Squat  (7 sets of 2 reps, “across,” same weight for each set)

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The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization. Alternatively to holding the weights at the sides, you can also hold them at the shoulder. Those new to this should start week 1 and 2 with just weighted lunges. Remember there should be a 3 second pause at the bottom of each lunge just like a box squat! Make sure to keep tension in the front leg once your knee touches the ground. If you have more experience (and a lot of good control) do the deficit lunge variation. Only advanced people who have gone through this cycle before should work on the Bulgarian style with the back foot elevated. Not only is this variation much more difficult, it can also take a lot longer to set up (which can eat up too much time in classes).

Metabolic Conditioning:  “Elizabeth” (power clean version) – For time.

21 – 15 – 9

Power cleans (Performance: 135lbs, Athletic*: 95lbs, Health: 63lbs)

Ring dip (Athletic*: 12-9-6 ring dips, Health: 21-15-9 push ups)

*Women’s “As Prescribed” weights and reps (Rx) – Ladies should do the 12-9-6 ring dip version and log it under the “Lady Elizabeth” workout as Rx! (still do 21-15-9 power cleans though).

Scaling Guide:  4 – 9 minutes, 10 minute time cap.

Coaching Tips: Breaking up the cleans into small sets with small rests early on will mean you are moving at a good pace, but not wasting energy by lowering the barbell.  Go for bigger sets later on if you feel that you can speed up.  Use the kipping ring dip as much as possible.

Log your results online by clicking here.

Compare to: 2014 – 01 – 04

*Women’s “As Prescribed” weights and reps (Rx)

Optional ‘Cash Out’: 100m db farmer carry, 100m run, 4 min

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