it can be done!

Monday 2-4-2013 wod:

"Holleyman"

30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep

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U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

WOD Demo with Shaun Eagen - video [wmv] [mov] [HD mov]

 

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We Have a Winner!
Way to go Mary Cooper for sticking to the Nutrition Challenge every day of January! Her hard work paid off in many ways, one of them being she won the pot!
I asked Mary a few questions so we could get an inside peek on what it was like eating Paleo (she cuts dairy out too as that works best for her) for the last month. Mary has been coming to CrossFit Loomis for a little over three months. She has taken her journey in steps so far. Starting out, it was just the workouts she focused on and not the diet. Then, she cut dairy out. Then, gluten. She then went Paleo when Dave did the gym challenge. For the January challenge, Mary said the biggest change in her diet was cutting out dark chocolate and wine. Instead, she found some creative substitutes for something sweet! Paleo fudge & muffins! Check out the recipes:
So what does someone actually eat when they go Paleo? Here’s a typical day for Mary:
Breakfast:
-Egg cup with 1/4 sliced avocado (egg cup was prepared for the week on Sunday -2 eggs and some seasoning cooked in muffin tin in the oven)
Lunch
-Wrap; Butter lettuce leaves, protein (turkey, chicken, steak), 1/4 avocado, and 1 slice cooked bacon (i make a whole pound of bacon on sundays for the week ahead)
-Apple
Dinner:
Protein (chicken, turkey, beef, fish)
Veggie (green beans, broccoli, cauliflower)
small side salad, with a splash of oil & vinegar
--Then for a snack I would have a handful of almonds or some celery and a tablespoon of fresh almond butter.
Mary preps her food for the week on Sundays and brings her lunch with her to school in a cooler, so she’s not stuck hungry without a healthy option.
When I asked Mary how eating this way has helped her, she shared, “I feel way better. I can do more...in the workouts, I get further. I feel like I have extra power.” Also, she used to feel hungry every couple of hours but she feels full now without needing to eat so often.
For those just starting out, I asked Mary’s advice and she definitely recommends taking it one step at a time. The workouts are a lot in and of themselves!! Then, taking one nutrition step at a time rather than trying to change everything all at once is a great long term way to approach it. We’re in this for the long haul! We want to be fit for life!
Great job Mary! And thanks for sharing some of your experience with us!
You can check out more food ideas on Mary’s Pinterest page! Follow her at: http://pinterest.com/marecoop