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Posts tagged “paleo diet

CFSR 2.21.18

Wellness Wednesday: The Paleo Diet


The Paleo Diet puts the focus on eating real, natural, whole foods that have gone through little or no processing to get on your plate.  You eat plants and animals. We’re talking meats, fish, eggs, greens, veggies, fruits, and nuts.

The philosophy behind the Paleo Diet: experts took note of our modern-day behavior and thought, if obesity and disease rates are rising as quickly as processed foods are flying off shelves, maybe we should go back to our roots and eat like our early ancestors did?

Simply put: “If a caveman didn’t eat it, neither should you.”

Some benefits of going Paleo: 

  • Weight loss

  • Feeling pleasantly full for longer periods of time

  • Less sugar cravings

  • Clearer skin

  • Increase in energy

  • Physically more muscular

  • Improved digestion

  • Reduced inflammation

  • Healthier relationship with food

Below are a list of things you CAN eat:

  • Chicken

  • Fish

  • Red meat

  • Pork

  • Eggs

  • Vegetables

  • Fruits

  • Nuts

  • Natural oils

  • Healthy fats

  • Natural sweeteners

Pro tip: Prioritize organic, grass-fed meats and free-range eggs, and opt for wild-caught seafood and organic vegetables.

Foods that are “OFF LIMITS”:

  • Processed foods

  • Refined sugar

  • Refined carbs

  • Legumes

  • Dairy

  • Grains

  • Vegetable oils

Keep in mind when starting a Paleo Diet that there are many variations and that there is no such thing as a perfect Paleo Diet plan.  It’s about finding the Paleo plan that works best for you.

Stay tuned for the next Paleo Course at CrossFit San Ramon…

Here at CFSR we practice what we preach, and we understand that life is busy and meal prepping isn’t always an option.  We’re fortunate enough to have OUT OF THE CAVE on our side!

They deliver fresh Paleo meals to us every Monday evening for anyone to enjoy during the week  – AND – for those of you who would like to order multiple meals, exactly how YOU want them, click on the link below to order!


February Reminders:

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!


WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 10.24.2013


Warm Up: 2 Rounds

20 Weighted Sit Ups

20 weighted walking lunges

Strength: Strict Press

60%  65% 75%_____65% 70% 75%



3 RDs

800m Run

10 Cleans (225/155)

20 Pull Ups

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”
― Ralph Waldo Emerson

Mobility WOD 135


CFSR WOD 10.16.2013



Warm Up:

2 Rounds

20 T-2-B

20 Push Ups

Strength: Strict Press

60%  65% 75%_____65% 70% 75%



3 RDs

500m Run

12 Split Jerks (135/95)

21 Pull ups

“Every politician has a promising career. Unfortunately, most of them do not keep those promises.”
― Jarod Kintz, This Book is Not for Sale

Mobility WOD 127


CFSR WOD 10.14.2013


Thanks Dave!  He donated all of our killer Halloween decorations.


Warm Up: 2min ME Burpees

Run 200m

2min ME Burpees

Run 200m

Strength: Back Squat

70%  80% 85%_____80% 85% 90%

Find % then add 10 lbs. for each lift

3Reps 2Reps 1Rep





Double Under

“He’s turned his life around. He used to be depressed and miserable. Now he’s miserable and depressed.” 
― David Frost

Mobility WOD 125


CFSR WOD 04.26.2013


Friday 4-26-13

Push Press
3×5 @ 60% (+10)
Against a 14min Clock
Run 1,000m
Max Effort Burpees
Run 1,000m
*Score is how many Burpees you got minus how many seconds you are under/over the 14min cap.
I.E if I got 100 Burpees and make it back from my 1,000m at 13:59
My score is 99.

“The most important things in life aren’t things.” Anthony J. D’Angelo

The Sulfur & Transdermal Magnesium Link

RECIPE OF THE DAY: Paleo Cherry Ripes

Sugar wars!

Monday   10/8/12


Front Squat

Establish  1 rep max


Weighted pull up and dip

3 sets 5 reps


3 rounds

400m run

15 kettlebell swing

10 burpees

15 min time limit

coaches corner: Take 15 minutes to establish your 1 rep max front squat

10 minutes for 3 sets each alternating weighted pull-ups and dips

Learning the hard way or the easy way

Maybe I will just sleep on the ground

Sugar wars, yet another fight to hijack your health