February Events

Guest Day on the 18th

Tower Run

Sat & Sun @ 8am

Meet at the dog park

“March Madness” Nutrition Info

“March Madness” Nutrition Information

Rob’s Primal Testimonial

NOTES FROM A TYPE “B” – THE HALFWAY POINT AND TRICKLE DOWN ECONOMICS

By Rob Stewart

It’s not quite what Ronald Reagan imagined, but the economic theory he embraced certainly applies to my current state of mind and health after seven weeks on The Primal Blueprint Challenge. How, you ask? He said give a break to the top and eventually everyone benefits.

Here are the details. And though I swore my weight would not drive me to the finish line it bears mentioning here because of it’s relevance to the “economy” I’m enjoying.

I’m down 20lbs in seven weeks.

Less weight, less sleep apnea and less burden on my aging knees. Fatigue? Gone. Which means more energy to create good meals. Good meals fuel the machine. The machine performs more smoothly five days a week at CrossFit and so on. Trickle on down the road.

And I get to eat bacon. Cool.

Rob’s Primal Testimonial

Notes From A Type “B”

By Rob Stewart

That’s right, I’m the guy in the back row of the “class.” The one without a Facebook account. The one who, until now, was looking for the right fit. The CrossFit if you like.

When Bryan and Andy asked me to provide a testimonial updating anyone who might be starting a journey like mine, I agreed. That’s what it’s really about, the journey. I’m in the tenth month at CrossFit Vacaville and in the third week of the Nutrition Challenge. And maybe like some of you I’d never stuck with a particular exercise regimen. I think I just got bored. That and poor eating habits were formulas for disappointment, a 44 inch waist, high blood-pressure and bad knees.

But now, the times they are a-changin’ (Dylan was right). The “Challenge” has me at CrossFit Vacaville five time a week and eating on the Primal BluePrint Plan. The results are astonishing; which includes weight loss which has helped with sleep apnea. These two things combined has helped with my energy level during my WODs.

Post Your Favorite Recipe

Post your favorite Primal or Eat Clean recipe to comments and receive 1 bonus point for the Nutrition Challenge. Please include a link to the website or include an ingredient list and cooking instructions. Also indicate if the recipe is for Primal or Eat Clean.

Along with posting a recipe there are also a couple opportunities to get bonus points for the Nutrition Challenge.

Participate in the Solano Turkey Trot (5 bonus points)

Attend one of our Saturday skills lessons (2 bonus points)

Nutrition Challenge Spreadsheet

Here is a spreadsheet developed by our very own Sonny. Download here.
There are a bunch of tabs on the bottom, so you may have to scroll the tabs left and right to see them all.

If a cell is shaded green, you should enter data into it.

The first tab is a point estimator so you can figure out how many days you can cheat, how many alcoholic drinks you can have, etc. The next tab is to record the initial and final measurement and workout points. The next twelve tabs are dedicated to each week of the challenge. Enter your food and exercise there, and Excel will calculate all of your points for you. The last tab is the results page which won’t have much useful data until the end of the challenge.

The sheet assumes you’re tracking your exercise. If you don’t enter any exercises, it will assume it is a rest day, but still give you a point for tracking. The sheet will automatically calculate how many WODs you did per week. It was also determine if you entered food to give you your food tracking point.

On the Results page, it will show a FORFEIT until you accumulate enough points to move past that bracket.

Nutrition Challenge Rules & Points

Nutrition Challenge Rules

$100 – Buy In (For each Partner)

Must pay with a check!! It will not be cashed/whatever money you get at end of challenge will be refunded at that time.

(Let us know if you are unable to pay with a check and we will work something else out)

How the Points Work:

Food Points:

(28 points possible for each week/336 Points possible for whole 12 weeks)

· +3 Points for eating right all day

· -3 Points for cheating that day

· +1 Point for tracking food all day (still get point if you cheat, but track it)

· -1 Point for each alcoholic beverage consumed (-5 points max/day)

**No free cheat days!!!

Exercise Points:

(10 Points possible/week + 7 points possible for tracking workout each day/ 204 Points possible at end of 12 weeks)

· +10 Points – 5+ W.O.D’s/ Week

· +5 Points – 4 W.O.D’s/Week

· 0 Points – 3 W.O.D’s/Week

· -5 Points – Less than 3 W.O.D’s/Week

· +1 Point for tracking your workout that day

**Workouts can be done at home as long as it is a CrossFit workout.***
Bonus Point

· +1 point for each day you take fish oil (can be any kind of fish oil)

End of Challenge Points

· +1 Point for each inch lost at end of challenge

· -1 Point for each inch gained

· +1 Point for each additional point/round in partner workout

· -1 point for each point/round less

Scoring:

(scoring is based on both partners combined- 1248 Points total possible for both partners together, not including workout/measurement points)

· 1200+ Points – Get all money back + t-shirt

· 1000-1199 Points – Get all money back

· 800-999 Points – Get ½ money back

· Less than 800 Points – Forfeit Cash

Nutrition Challenge Kick-Off

The Nutrition Challenge Kick-off was a lot of fun today…Great Job Everyone!!
Team Baseline Workout
1st teammate Lunges to 1st line, then does 10 burpees
Broad Jump to 2nd line, then 20 Mountain Climbers
Sprint backwards to 3rd line, 30 Squats
Sprint to last line, 40 Sit-ups
2nd teammate in line can go once teammate 1 has finished their burpees…etc. until all teammates are at the last line.
**You can not pass a teammate**
Once all teammates are at last line, together, they must carry a tire back down to start line.

Nutrition Challenge Kick-Off/ Team Workout Challenge

When: Saturday, April 9th

What: The Baseline workout for this challenge will be a team workout instead, so as a team you will compete against the other teams in a workout for time. We will also be doing measurements and before pictures.

Everyone Must Attend!!! If you are unable to make it, you will have to make arrangements with your team and find another time to do the team baseline workout.

Next Nutrition Challenge Starts April 11th!!

2nd Nutrition Challenge
6 Weeks
Primal BluePrint & Eat Clean
You will be placed in small teams of 3-5 people, as a team you will work together to compete against other teams (regardless of the diet you are doing).
Points will be scored the same as the last challenge. Baseline workout will be a team challenge workout.

Saturday April 9th will be the kick-off, which will consist of a team challenge workout, everyone must attend on your team or else other arrangement to do the workout need to be made with your team, we will also do measurements and before pics that day!

Cost is $25
$20 if you competed in the last nutrition challenge
Sign up!!!