Week of 8/7

Did you watch the CrossFit Games this weekend? Some pretty amazing feats, right?!?! Does watching all of that madness have you excited to compete? Well, here’s your chance!

The CrossFit Team Series begins on September 20th. Historically, this has been a competition where teams of 2 men and 2 women compete over the course of 2 weeks. However, this year, teams will be comprised of 2 people. Two men, two women, or a woman and a man! So, find your workout buddy and sign up! Click here for more information.

Click here for this week’s workouts. 

Week of 7/31

Health vs. Performance

Read the following sentence and think about whether you agree or disagree.

The healthier I am, the better I will perform.

Makes sense, right? Unfortunately, that’s not always true. Think about Lance Armstrong illegally using EPO. Maybe you don’t know the specific, but Lance Armstrong won the Tour de France an amazing 7 times – with the help of a dangerous hormone. He was a dominant force in the sport, but he also put himself at risk for stroke and heart disease, among many other side effects.

Or what about steroids? Definitely a way to get super jacked, but you could end up with a nasty case of roid rage. I Googled a few examples, but that stuff is too scary to think about. Can we all agree that there are some terrible side effects associated with steroid use? Good. Glad we can still be friends.

So, what’s the point of this? Well, many of you are about week into a Whole 30 challenge. You might be feeling more tired and less strong than usual. Maybe your workout times are slower. Maybe your lifts are down. Maybe you’re thinking that Whole 30 is not for you.

Before you jump off the Paleo Bandwagon, ask yourself these questions. Are you clothes fitting looser? Is your skin clearer? Are you sleeping better? Is your digestion better? (Gross, I know, but it’s important) Hopefully, some of these things are true. If not, hang in there. You’ll feel those results before the 30 days are up. Maybe you’ll add 10-15 seconds to your workout times. Is that a reasonable trade off for living a longer, healthier life? That’s up to you.

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Week of 7/24

This week is the beginning of our Whole 30 challenge. What do you have to do to get started?

  1. Record your current weight.
  2. Take a before picture*.
  3. Follow the rules!

*Take a before picture that shows the parts of yourself you hope to change. You don’t need anything fancy like this:

The key to success is preparation. I’m about to prep some breakfasts and lunches for the week. Keep some emergency food on hand (Larabars, fruit, nuts, etc).  And join the Facebook group for recipes and support. Even if you’re not doing Whole 30, take this month to clean up your diet! Here we go!

Click here for this week’s workouts.



Week of 7/17

We are 1 week away from the start of Whole 30!! If you’re ready to clean up your diet and see some real results, get ready! If you haven’t already, ready the rules of the program. Here are the highlights:

Eat meats, vegetables, some fruit, some nuts and seeds.

Don’t eat grains, dairy, legumes, alcohol, added sugar, or paleo versions of cheats. And don’t get on the scale during your 30 days!!!! You will see some good weight loss, but focus more on how you look and feel. Many people like to do before and after weigh-ins and pictures. We’d LOVE to see your results!

For me, the key to success is preparation. I want to have healthy food on hand at all times. I plan out my meals and make sure there are left overs. Here are a couple things I’m doing to prepare:

  • I ordered some nutpods creamer. Amie wouldn’t last 30 days without cream in her coffee and coconut milk isn’t quite the same. Check out this link for a whole list of Whole 30 approved vendors.
  • Oh bacon. How I love thee. Unfortunately, most bacon is cured in sugar. I ordered some from Pre-made Paleo. Sometimes, you can find Naked Bacon in the grocery store, but I’m prepared even if they’re out.
  • I’m a condiment junkie. Here’s a super easy recipe for paleo mayo, if you don’t want to buy your own. I also make clarified butter to avoid the super high priced ghee in stores.
  • I love a huge salad, too. Usually, I make an easy balsamic vinaigrette, but you can also check out Tessemae’s selection of Whole 30 approved dressings.

I’m so excited!! Are you ready? Do you have questions? Let us know your questions or concerns so we can help you get ready!

Click here for this week’s workouts.

Programming – Week of 7/10

It happens. Just when you’re really falling into a routine of meal prep, good sleep, and exercise, you have one weekend where you go a little off the rails. And maybe the diet slips a little the next week. Before you know it, your fridge is full of leftover pizza and chinese take-out. It happens to the best of us. Sometimes, it’s hard to get back on track. Sometimes, we need a little jump start. Sometimes, we need a Whole 30.

Some of you are cheering, and some of you are groaning. If you’re cheering, it’s because you’ve been waiting for this kick in the butt. If you’re groaning, it’s because you know how good Whole 30 is (and how tough it can be). Whether you’re in one or neither of these camps, you should consider Whole 30.

What is Whole 30? It’s 30 days of no-excuses, no cheats, 100% paleo eating. If you’re unfamiliar, you can find the rules here. You have to commit to all 30 days. There is no, “Well, my cousin’s wedding is on day 17, but I’ll follow the rules besides that.” Nope. Eat before and try having fun without drinking. I turned 34 last month, and I am 12,442 days old. Thirty days is nothing. It is 0.024% of my life. I can commit to that, and so can you. We will spend the next 2 weeks helping you prepare, but the fun starts on July 24th! We will set up a Facebook Group for recipe sharing and support, and you can always send me questions if you have them.

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Programming – Week of 7/3

We will have regular hours on Monday, July 3rd. Tuesday, we will have open gym from 8 am until noon, and we will run 1 class at 10am. No promises on the class being finished in one hour, so plan accordingly!

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Programming – Week of 6/26

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Nolan McCabe

Visitation for Nolan McCabe will be held on Tuesday from 3-9pm at John L. Ziegenhein & Sons – South County. If you would like to contribute, you can leave money at the gym, which we will collect for flowers and gift cards. You may also contribute to the GoFundMe page to help with the expenses. Thank you for your support of the McCabe family in this time of tragedy.


Programming – Week of 6/19

Happy Father’s day to all the dads at our gym! And to everyone’s dads! They are great, and we love them. Still, today is no excuse to have a dad bod!

Get your dad bod into the gym this week!

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Programming – Week of 6/12

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