Tash and Lea after wod 1.1

Day One of the Wellington Cup Report

Great effort by the team on Day One. You guys and girls did MaD CrossFit proud and left it all out there on the arena floor. Follow the leaderboard HERE for individual and team placings. Good to see so many members, partners and friends down there supporting both our team and everyone else. Hope to see some more of you there on Sunday as well.

Spring Paleo Challenge

Someone with Less Time than You Is Eating Right and Exercising

Stop making excuses and just do it. Make nutrition a priority. Plan ahead, make a menu, write down everything you eat, and show up at the gym a minimum of 3x a week – no excuses. Just for 30 days, and then see how you look, feel and perform.

Starting September 1st we will start a 30 day challenge.  This time you’ll have a buddy. Take your measurements and pictures on day one. Start a food journal and write down everything you eat and drink. You pick your level of commitment.

  1. I’ve never done a challenge before where do I start?
  2. I’ve done a challenge before and I’m ready for the next level
  3. I have my priorities in order and am ready to go hard core!

Paleo Challenge: What to eat

  • YES to meat, seafood, vegetables, some fruit, eggs, nuts, and seeds.  Beef, pork, chicken, lamb, seafood, tuna, salmon, shrimp.  Avocado, asparagus, arugula, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke.  Berries, melon, pomegranate, Eggs,  Almonds, brazil nuts, walnuts.
  • No to processed foods.  Pretty much anything in the middle of the grocery store.  Can’t recognize it growing or running around in the wild?  Don’t eat it.
  • No to sugar.  I don’t care whether it’s super natural 100% organic fair trade sugar from the honey of communitarian bees, ITS STILL SUGAR.  No sweeteners, no agave nectar, honey or maple syrup.
  • No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
  • No to legumes. Peanuts, peanut-butter, beans, peas, lentils.
  • No to dairy.  Milk, cheese, yogurt, etc.
  • Less alcohol or NO alcohol.  No sugary mixers, no beer or alcohols containing gluten.
  • Fewer sweet fruits and starchy vegetables.  Bananas, eating a bunch of apples, dried fruit, or white potatoes.  (If you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
  • Cook with real fats.   cook with coconut oil, animal fat, olive oil, or butter.

Still got questions? To simplify, eat eggs and bacon for breakfast.  A salad with meat on it for lunch.  And meat and veggies for dinner.  Add a bit of fat with each meal, Easy!

Paleo Challenge: How to move

Get to the gym 3x or more a week, keep it consistent and give it your best effort!

Paleo Challenge: How to sleep

Get more sleep.  A-Duh. At least 8 hours a night would be ideal.

Paleo Challenge: Support

Everyone’s name will go into a hat and you can pick your buddy. Drawing will be August 31, at 10am. We’ll be showing Food Inc in the gym that day, and available to answer any nutrition questions.

You and your buddy can make up rules, exchange contact info, and share recipes.


  • Pictures
  • Measurements chest, waist, hip and thigh
  • Food Journal
  • Plan meals for next 7 days
  • Gym 3 or more times per week
  • Paleo Buddy Contact info
  • 7 day goal

We will also do a workout on September 2, 2013 and will repeat, September 30. Make sure you write down scaling and time for this workout.


Top Male and Female get a month FREE Membership!

Top 2 winners get a Meal from Recipe Robot!


Rules for judging: In order to be considered as a winner, you must submit before and after pictures and measurements, food journal, your wod times from Sept 2 and Sept 30. Everything will be kept private and not be used without your permission. Judges will be Coaches from MaD. Coaches may compete but are not eligible for any prizes.