RedShed Rest Day
Topic: The Average Joe…Zone or Paleo? A variation of one or the other? A combination of both? What has worked best for you?
Weighted pull-ups: 1,1,1,1,1
Deadlifts: 3,2,1,1,1
Make-ups & Basic Training 4pm-7pm
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Rest Day Reading:
CrossFit Silverback’s mission statement:
http://crossfitchallenge.wordpress.com/mission/
If you want to increase your performance, nutrition is key. It goes hand in hand with your training. It doesn’t matter if you are Zone, Paleo, or BF’s Fake Food Diet – as long as you are taking notice of your nutritional habits – all of a sudden you will see PRs, you will get into that rx column, you will get stronger. You may even get better at double-unders!
Start today by making some larabar trail mix!
Rest Day Reading:
CrossFit Silverback’s mission statement:
http://crossfitchallenge.wordpress.com/mission/
If you want to increase your performance, nutrition is key. It goes hand in hand with your training. It doesn’t matter if you are Zone, Paleo, or BF’s Fake Food Diet – as long as you are taking notice of your nutritional habits – all of a sudden you will see PRs, you will get into that rx column, you will get stronger. You may even get better at double-unders!
Start today by making some larabar trail mix!
Rest Day Reading:
CrossFit Silverback’s mission statement:
http://crossfitchallenge.wordpress.com/mission/
If you want to increase your performance, nutrition is key. It goes hand in hand with your training. It doesn’t matter if you are Zone, Paleo, or BF’s Fake Food Diet – as long as you are taking notice of your nutritional habits – all of a sudden you will see PRs, you will get into that rx column, you will get stronger. You may even get better at double-unders!
Start today by making some larabar trail mix!
Rest Day Reading:
CrossFit Silverback’s mission statement:
http://crossfitchallenge.wordpress.com/mission/
If you want to increase your performance, nutrition is key. It goes hand in hand with your training. It doesn’t matter if you are Zone, Paleo, or BF’s Fake Food Diet – as long as you are taking notice of your nutritional habits – all of a sudden you will see PRs, you will get into that rx column, you will get stronger. You may even get better at double-unders!
Start today by making some larabar trail mix!
Rest Day Reading:
CrossFit Silverback’s mission statement:
http://crossfitchallenge.wordpress.com/mission/
If you want to increase your performance, nutrition is key. It goes hand in hand with your training. It doesn’t matter if you are Zone, Paleo, or BF’s Fake Food Diet – as long as you are taking notice of your nutritional habits – all of a sudden you will see PRs, you will get into that rx column, you will get stronger. You may even get better at double-unders!
Start today by making some larabar trail mix!
CrossFit & Nutrition:
https://www.redshedcrossfit.com/my_weblog/crossfit-nutrition.html
Since today is a REAL rest day for me – I have to use my time in other ways – so happy reading!
CrossFit & Nutrition:
https://www.redshedcrossfit.com/my_weblog/crossfit-nutrition.html
Since today is a REAL rest day for me – I have to use my time in other ways – so happy reading!
CrossFit & Nutrition:
https://www.redshedcrossfit.com/my_weblog/crossfit-nutrition.html
Since today is a REAL rest day for me – I have to use my time in other ways – so happy reading!
CrossFit & Nutrition:
https://www.redshedcrossfit.com/my_weblog/crossfit-nutrition.html
Since today is a REAL rest day for me – I have to use my time in other ways – so happy reading!
CrossFit & Nutrition:
https://www.redshedcrossfit.com/my_weblog/crossfit-nutrition.html
Since today is a REAL rest day for me – I have to use my time in other ways – so happy reading!
where is the actual recipe for the laraballs mix J9, i haven’t been able to locate from day one…
where is the actual recipe for the laraballs mix J9, i haven’t been able to locate from day one…
where is the actual recipe for the laraballs mix J9, i haven’t been able to locate from day one…
where is the actual recipe for the laraballs mix J9, i haven’t been able to locate from day one…
where is the actual recipe for the laraballs mix J9, i haven’t been able to locate from day one…
Fruit, veggies, salad greens, nuts, and berries during the day.
Cheat at dinner.
Fruit, veggies, salad greens, nuts, and berries during the day.
Cheat at dinner.
Fruit, veggies, salad greens, nuts, and berries during the day.
Cheat at dinner.
Fruit, veggies, salad greens, nuts, and berries during the day.
Cheat at dinner.
Fruit, veggies, salad greens, nuts, and berries during the day.
Cheat at dinner.
no make ups today?
no make ups today?
no make ups today?
no make ups today?
no make ups today?
Attention to all ShedHeads
I realize that several of you use Thursdays as a make-up day, or use it as one of your training days, and that can and will continue for the month of December.
Due to an increase in new members, we will be designating specific hours for Basic Training, and private training for my younger athletes. Thursday will be one of those days. I am still trying to work out the logistics behind the scheduling, but I just wanted to give you a heads up, instead of just springing it on you in January!
In addition, our new space will not have the luxury of a lobby area. So initially, bringing your kids to the gym will be an issue you, your kids, and for the group. With safety in mind… we with kin will need to come together and figure out a solution to keep them safe and occupied, without distracting the group or putting anyone in danger of injury. I am racking my brain on that issue as well! Can’t you smell the smoke??
That’s all I got for now!
Attention to all ShedHeads
I realize that several of you use Thursdays as a make-up day, or use it as one of your training days, and that can and will continue for the month of December.
Due to an increase in new members, we will be designating specific hours for Basic Training, and private training for my younger athletes. Thursday will be one of those days. I am still trying to work out the logistics behind the scheduling, but I just wanted to give you a heads up, instead of just springing it on you in January!
In addition, our new space will not have the luxury of a lobby area. So initially, bringing your kids to the gym will be an issue you, your kids, and for the group. With safety in mind… we with kin will need to come together and figure out a solution to keep them safe and occupied, without distracting the group or putting anyone in danger of injury. I am racking my brain on that issue as well! Can’t you smell the smoke??
That’s all I got for now!
Attention to all ShedHeads
I realize that several of you use Thursdays as a make-up day, or use it as one of your training days, and that can and will continue for the month of December.
Due to an increase in new members, we will be designating specific hours for Basic Training, and private training for my younger athletes. Thursday will be one of those days. I am still trying to work out the logistics behind the scheduling, but I just wanted to give you a heads up, instead of just springing it on you in January!
In addition, our new space will not have the luxury of a lobby area. So initially, bringing your kids to the gym will be an issue you, your kids, and for the group. With safety in mind… we with kin will need to come together and figure out a solution to keep them safe and occupied, without distracting the group or putting anyone in danger of injury. I am racking my brain on that issue as well! Can’t you smell the smoke??
That’s all I got for now!
Attention to all ShedHeads
I realize that several of you use Thursdays as a make-up day, or use it as one of your training days, and that can and will continue for the month of December.
Due to an increase in new members, we will be designating specific hours for Basic Training, and private training for my younger athletes. Thursday will be one of those days. I am still trying to work out the logistics behind the scheduling, but I just wanted to give you a heads up, instead of just springing it on you in January!
In addition, our new space will not have the luxury of a lobby area. So initially, bringing your kids to the gym will be an issue you, your kids, and for the group. With safety in mind… we with kin will need to come together and figure out a solution to keep them safe and occupied, without distracting the group or putting anyone in danger of injury. I am racking my brain on that issue as well! Can’t you smell the smoke??
That’s all I got for now!
Attention to all ShedHeads
I realize that several of you use Thursdays as a make-up day, or use it as one of your training days, and that can and will continue for the month of December.
Due to an increase in new members, we will be designating specific hours for Basic Training, and private training for my younger athletes. Thursday will be one of those days. I am still trying to work out the logistics behind the scheduling, but I just wanted to give you a heads up, instead of just springing it on you in January!
In addition, our new space will not have the luxury of a lobby area. So initially, bringing your kids to the gym will be an issue you, your kids, and for the group. With safety in mind… we with kin will need to come together and figure out a solution to keep them safe and occupied, without distracting the group or putting anyone in danger of injury. I am racking my brain on that issue as well! Can’t you smell the smoke??
That’s all I got for now!
No nursery just yet?
I go for the no-fake-food idea, specifically avoiding wheat and mostly avoiding beans and potatoes. It really seems like it helps my asthma alot!
No nursery just yet?
I go for the no-fake-food idea, specifically avoiding wheat and mostly avoiding beans and potatoes. It really seems like it helps my asthma alot!
No nursery just yet?
I go for the no-fake-food idea, specifically avoiding wheat and mostly avoiding beans and potatoes. It really seems like it helps my asthma alot!
No nursery just yet?
I go for the no-fake-food idea, specifically avoiding wheat and mostly avoiding beans and potatoes. It really seems like it helps my asthma alot!
No nursery just yet?
I go for the no-fake-food idea, specifically avoiding wheat and mostly avoiding beans and potatoes. It really seems like it helps my asthma alot!
SvW, the recipe for the laraballs is in the paleo fridge, somewhere in the comments.
SvW, the recipe for the laraballs is in the paleo fridge, somewhere in the comments.
SvW, the recipe for the laraballs is in the paleo fridge, somewhere in the comments.
SvW, the recipe for the laraballs is in the paleo fridge, somewhere in the comments.
SvW, the recipe for the laraballs is in the paleo fridge, somewhere in the comments.
looked for it a couple weeks ago Coach, couldn’t find it then…
looked for it a couple weeks ago Coach, couldn’t find it then…
looked for it a couple weeks ago Coach, couldn’t find it then…
looked for it a couple weeks ago Coach, couldn’t find it then…
looked for it a couple weeks ago Coach, couldn’t find it then…
SvW (and anyone that hasn’t tried this yet)
Larabar/Snack Mix:
2 cups pitted & chopped dates (or figs)
1 peeled & grated apple
1/2 cup of raisins
1/2 cup of chopped walnuts
1/2 cup of chopped almonds
1 TBS cinnamon
The apple made it a little wet so I squeezed out some juice before I put them in.
Bake in 350 oven for 10 minutes in a 9×9 pan. Cool and then place in fridge. Cut into 12 squares.
With Dates:
Serving Size = 1/12 square
Calories-175.83g
Fat-6.41g
Protein-2.97g
Carbs-30.91g
With Figs:
Serving Size = 1/12 square
Calories-109.5g
Fat-6.375g
Protein-2.42
Carbs-13.16
When I tried these, they did not really stick togther as a snack bar, it was more of a trail mix. Doesn’t matter – this is super yummy! Just as good as a real larabar.
Who would have thought that dates were so sweet?!
SwV-
You are not familiar with navigating the Paleo section?!
This is day 2 of my larabar detox – I have to wean myself off of this a bit!
Pat on the otherhand, just made a batch of them today! The look like huge meatballs!
SvW (and anyone that hasn’t tried this yet)
Larabar/Snack Mix:
2 cups pitted & chopped dates (or figs)
1 peeled & grated apple
1/2 cup of raisins
1/2 cup of chopped walnuts
1/2 cup of chopped almonds
1 TBS cinnamon
The apple made it a little wet so I squeezed out some juice before I put them in.
Bake in 350 oven for 10 minutes in a 9×9 pan. Cool and then place in fridge. Cut into 12 squares.
With Dates:
Serving Size = 1/12 square
Calories-175.83g
Fat-6.41g
Protein-2.97g
Carbs-30.91g
With Figs:
Serving Size = 1/12 square
Calories-109.5g
Fat-6.375g
Protein-2.42
Carbs-13.16
When I tried these, they did not really stick togther as a snack bar, it was more of a trail mix. Doesn’t matter – this is super yummy! Just as good as a real larabar.
Who would have thought that dates were so sweet?!
SwV-
You are not familiar with navigating the Paleo section?!
This is day 2 of my larabar detox – I have to wean myself off of this a bit!
Pat on the otherhand, just made a batch of them today! The look like huge meatballs!
SvW (and anyone that hasn’t tried this yet)
Larabar/Snack Mix:
2 cups pitted & chopped dates (or figs)
1 peeled & grated apple
1/2 cup of raisins
1/2 cup of chopped walnuts
1/2 cup of chopped almonds
1 TBS cinnamon
The apple made it a little wet so I squeezed out some juice before I put them in.
Bake in 350 oven for 10 minutes in a 9×9 pan. Cool and then place in fridge. Cut into 12 squares.
With Dates:
Serving Size = 1/12 square
Calories-175.83g
Fat-6.41g
Protein-2.97g
Carbs-30.91g
With Figs:
Serving Size = 1/12 square
Calories-109.5g
Fat-6.375g
Protein-2.42
Carbs-13.16
When I tried these, they did not really stick togther as a snack bar, it was more of a trail mix. Doesn’t matter – this is super yummy! Just as good as a real larabar.
Who would have thought that dates were so sweet?!
SwV-
You are not familiar with navigating the Paleo section?!
This is day 2 of my larabar detox – I have to wean myself off of this a bit!
Pat on the otherhand, just made a batch of them today! The look like huge meatballs!
SvW (and anyone that hasn’t tried this yet)
Larabar/Snack Mix:
2 cups pitted & chopped dates (or figs)
1 peeled & grated apple
1/2 cup of raisins
1/2 cup of chopped walnuts
1/2 cup of chopped almonds
1 TBS cinnamon
The apple made it a little wet so I squeezed out some juice before I put them in.
Bake in 350 oven for 10 minutes in a 9×9 pan. Cool and then place in fridge. Cut into 12 squares.
With Dates:
Serving Size = 1/12 square
Calories-175.83g
Fat-6.41g
Protein-2.97g
Carbs-30.91g
With Figs:
Serving Size = 1/12 square
Calories-109.5g
Fat-6.375g
Protein-2.42
Carbs-13.16
When I tried these, they did not really stick togther as a snack bar, it was more of a trail mix. Doesn’t matter – this is super yummy! Just as good as a real larabar.
Who would have thought that dates were so sweet?!
SwV-
You are not familiar with navigating the Paleo section?!
This is day 2 of my larabar detox – I have to wean myself off of this a bit!
Pat on the otherhand, just made a batch of them today! The look like huge meatballs!
SvW (and anyone that hasn’t tried this yet)
Larabar/Snack Mix:
2 cups pitted & chopped dates (or figs)
1 peeled & grated apple
1/2 cup of raisins
1/2 cup of chopped walnuts
1/2 cup of chopped almonds
1 TBS cinnamon
The apple made it a little wet so I squeezed out some juice before I put them in.
Bake in 350 oven for 10 minutes in a 9×9 pan. Cool and then place in fridge. Cut into 12 squares.
With Dates:
Serving Size = 1/12 square
Calories-175.83g
Fat-6.41g
Protein-2.97g
Carbs-30.91g
With Figs:
Serving Size = 1/12 square
Calories-109.5g
Fat-6.375g
Protein-2.42
Carbs-13.16
When I tried these, they did not really stick togther as a snack bar, it was more of a trail mix. Doesn’t matter – this is super yummy! Just as good as a real larabar.
Who would have thought that dates were so sweet?!
SwV-
You are not familiar with navigating the Paleo section?!
This is day 2 of my larabar detox – I have to wean myself off of this a bit!
Pat on the otherhand, just made a batch of them today! The look like huge meatballs!
Santa is bringing Ally and Cait a set of CF Kids pull-up bars and plyo boxes – we will bring them to the new place and won’t let them out until they get their kip and box jumping down – how’s that for keeping them occupied?!
OR
Sena+Feran please post the funny CF daycare pic! I can’t find it in my files….
Santa is bringing Ally and Cait a set of CF Kids pull-up bars and plyo boxes – we will bring them to the new place and won’t let them out until they get their kip and box jumping down – how’s that for keeping them occupied?!
OR
Sena+Feran please post the funny CF daycare pic! I can’t find it in my files….
Santa is bringing Ally and Cait a set of CF Kids pull-up bars and plyo boxes – we will bring them to the new place and won’t let them out until they get their kip and box jumping down – how’s that for keeping them occupied?!
OR
Sena+Feran please post the funny CF daycare pic! I can’t find it in my files….
Santa is bringing Ally and Cait a set of CF Kids pull-up bars and plyo boxes – we will bring them to the new place and won’t let them out until they get their kip and box jumping down – how’s that for keeping them occupied?!
OR
Sena+Feran please post the funny CF daycare pic! I can’t find it in my files….
Santa is bringing Ally and Cait a set of CF Kids pull-up bars and plyo boxes – we will bring them to the new place and won’t let them out until they get their kip and box jumping down – how’s that for keeping them occupied?!
OR
Sena+Feran please post the funny CF daycare pic! I can’t find it in my files….
Sorry if there was any confusion regarding Thursdays hours/training.
I will come up with a more solid plan, and make sure everyone is on the same page.
Sorry if there was any confusion regarding Thursdays hours/training.
I will come up with a more solid plan, and make sure everyone is on the same page.
Sorry if there was any confusion regarding Thursdays hours/training.
I will come up with a more solid plan, and make sure everyone is on the same page.
Sorry if there was any confusion regarding Thursdays hours/training.
I will come up with a more solid plan, and make sure everyone is on the same page.
Sorry if there was any confusion regarding Thursdays hours/training.
I will come up with a more solid plan, and make sure everyone is on the same page.
Rest Day Stats
“Cindy”
Jen-15+3 (prospective shedhead)
Ashley-7, 15 min. (prospective shedhead)
Sandy-13?
Kat-15+2
BF-11+5+10+10, ghd sit-ups instead of squats
Day 1:
David-17:50, 95#
Jason-10:31, 95#
Day 3:
Shannon-60#/2+15, box
Christine-85#/3+15+105, box, singles
deadlift:
Kenny-445#
also in attendance:
Karin
MattZ
Lisa
Alex
McCoy – you should have stayed and got the WOD in. I could have made it work.
Rest Day Stats
“Cindy”
Jen-15+3 (prospective shedhead)
Ashley-7, 15 min. (prospective shedhead)
Sandy-13?
Kat-15+2
BF-11+5+10+10, ghd sit-ups instead of squats
Day 1:
David-17:50, 95#
Jason-10:31, 95#
Day 3:
Shannon-60#/2+15, box
Christine-85#/3+15+105, box, singles
deadlift:
Kenny-445#
also in attendance:
Karin
MattZ
Lisa
Alex
McCoy – you should have stayed and got the WOD in. I could have made it work.
Rest Day Stats
“Cindy”
Jen-15+3 (prospective shedhead)
Ashley-7, 15 min. (prospective shedhead)
Sandy-13?
Kat-15+2
BF-11+5+10+10, ghd sit-ups instead of squats
Day 1:
David-17:50, 95#
Jason-10:31, 95#
Day 3:
Shannon-60#/2+15, box
Christine-85#/3+15+105, box, singles
deadlift:
Kenny-445#
also in attendance:
Karin
MattZ
Lisa
Alex
McCoy – you should have stayed and got the WOD in. I could have made it work.
Rest Day Stats
“Cindy”
Jen-15+3 (prospective shedhead)
Ashley-7, 15 min. (prospective shedhead)
Sandy-13?
Kat-15+2
BF-11+5+10+10, ghd sit-ups instead of squats
Day 1:
David-17:50, 95#
Jason-10:31, 95#
Day 3:
Shannon-60#/2+15, box
Christine-85#/3+15+105, box, singles
deadlift:
Kenny-445#
also in attendance:
Karin
MattZ
Lisa
Alex
McCoy – you should have stayed and got the WOD in. I could have made it work.
Rest Day Stats
“Cindy”
Jen-15+3 (prospective shedhead)
Ashley-7, 15 min. (prospective shedhead)
Sandy-13?
Kat-15+2
BF-11+5+10+10, ghd sit-ups instead of squats
Day 1:
David-17:50, 95#
Jason-10:31, 95#
Day 3:
Shannon-60#/2+15, box
Christine-85#/3+15+105, box, singles
deadlift:
Kenny-445#
also in attendance:
Karin
MattZ
Lisa
Alex
McCoy – you should have stayed and got the WOD in. I could have made it work.