Day 2 – The Whole30 Nutrition Challenge


The point chart is now posted in the gym on the wall in the Oly room. In order to be eligible for prizes you must sign up and track your nutrition and fitness points weekly. This will also give everyone a better idea of who your support system is during the next month. We are all in this together!!!

For those of you not on Facebook, I posted a link to paleo guru Robb Wolf’s blog today. He recently conducted a paleo chili recipe contest and posted all of the recipes on his blog. If you are a chili fan I encourage you to check it out! Chili is usually pretty simple to cook, packs a ton of flavor, and is a wonderful warm and satiating meal in the winter time.

Now that day 2 has come and gone, what are you struggling with? What are you finding surprisingly easy? Are those sugar cravings starting sneak up? A few people have asked me what I eat for snacks. This can be a tough one because there are not many suitable packaged Whole30 compliant snacks on the market. While nuts, dried fruit and jerky are always good options, beware of added sugar and eat in moderation. My snack this afternoon was plantains fried in coconut oil, a few strawberries and a handful of nuts. Do you snack during the day? What are some of your favorite paleo friendly snack foods? Post to comments!

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Day 1 – The Whole30 Nutrition Challenge

it starts with food

Day 1 is officially in the books! Easy, right? If this is your first Whole30 and you are not quite sure what else to expect over the next four weeks, I urge you to read “The Timeline: A Day-by-Day Guide to Your Whole30” For some of you, this may be your experience to a T and others may just breeze through it. Either way, don’t panic! Remember…

It’s the journey, not the destination.

A few more things…

  • There are still a few copies of It Starts with Food available for anyone interested.
  • I began creating the challenge tally board to keep track of points, but it looks like I need more room to fit everyone’s names! It will be finished and posted in the gym sometime tomorrow night. Please make sure you are tracking your weekly points!
  • If you would like to get a body composition assessment from Micah please contact him ASAP!

If you have any general questions, concerns, or feedback feel free to post to comments. Otherwise, Day 2 is tomorrow…see you in the gym!

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The Whole30 Nutrition Challenge Starts Tomorrow!


Okay 215ers, for those of you who have decided to jump on board day 1 is finally upon us. I hope you have all read the rules, gone food shopping, set your goals, and perhaps even taken some before pictures. Anyone who would like body comp measurements taken by us please contact Micah to set up a time. This is not mandatory but highly encouraged. Why put in all of the effort and not know exactly what you accomplished in the end? Measurable results are important, even if you just keep them to yourself.

Moving along, I would like to briefly recap the rules and regulations mentioned during our two information meetings.

  • The challenge starts on Monday, January 7th and ends at midnight on Tuesday, February 5th
  • You earn 1 point for 100% compliance to the Whole30 Program Rules. We are making one exception and one exception only. You may consume a post workout recovery drink immediately after exercise if completely necessary. Technically you will not be adhering to the Whole30 guidelines, therefore this is your choice and legal for our challenge only. If you are not using Stronger Faster Healthier products, your protein supplements must be approved by Kyle, Perrin or Micah.
  • You earn 1 point for exercise. This includes attending a CrossFit class and any activity outside of class such as yoga, running, biking, mobility, etc. This is completely on the honor system.
  • Everyone who completes the challenge with 30 nutrition points will receive a prize. From those candidates there will be one grand prize winner. The coaches will convene and select the individual who we think  embraced the challenge the most, also taking into consideration degree of transformation, exercise points, and participation in group events.
  • There will be a tally board with every participant’s name posted in the gym sometime tomorrow night. If your name isn’t there, please write it down! If anyone is interested in helping me put this together I welcome your help. Unfortunately, I was not blessed with artistic talents, but if you were please email me at [email protected]
  • We are trying to put together some group events including a potluck and screening of the documentary In Search of the Perfect Human Diet one night. If you have any other ideas of fun group events please email me!

That is all of the info I have for now. It’s time to support each other, share information, and keep our eye on the prize during the next month. Stay tuned to the website and Facebook for more info! Good luck everyone!

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CrossFit RedZone Sandy Hook Elementary Victim Relief WOD


CrossFit RedZone in Newtown, CT is starting a fundraiser to support the town, families, and community of Newtown after devastating event. All money raised will be going towards the Sandy Hook PTSA (Parent Teacher Student Association). Kurt and Kris Kling, owners of CrossFit RedZone, grew up and still reside in Newtown and are looking to the CrossFit Community for help and support. We know our CrossFit family in vast and strong and any and all help will be greatly appreciated.
Donations made to this event will go towards supporting the families of victims and the rebuilding of the community. Helping families with counseling, service, memorials, and funeral costs. Also helping the community with replacing/rebuilding or what ever may be the plan for Sandy Hook Elementary School, and starting a scholarship fund to support the children Sandy Hook Elementary.

If you would like to donate please go here.

We will be performing the same partner workout CrossFit RedZone and other CrossFit affiliates will be participating in during the Sunday morning 11am class for those of you who would like to join. The workout is below.

The WOD: Partner WOD
10 minute AMRAP
10 Thrusters
6 Burpees
10 Kettlebell Swings
Only one partner will be moving at a time and cannot advance to the next movement until both partners have completed the movement. For example Partner A does their 10 Thrusters then partner B does their 10 thruster, then they move on. It does not matter who does the movement first so if partner A starts the thrusters it does not mean they need to start for the burpees.

Weights and standards:
Thrusters= 95 pounds for men/ 65 pounds for women
Burpees= Chest must make contact with the floor and the way down and feet must leave the ground at top position with hands above head
Kettlebell swings= 53 for men/ 35 for women

Thrusters: 75 pounds for men/ 45 for women
Burpees= Same as RX
Kettlebell swings= 35 for men/ 26 for women

CO-ED Teams: will do weights as described above just will have two sets of weights.

IMPORTANT NOTE: Partners must be either both RX or both scaled, there will be no teams with one athlete RX and the other scaled.

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2013 Whole 30 Nutrition Challenge Meeting Tonight!


Join us in kicking off the new year by participating in our 2013 Whole 30 Nutrition Challenge. We will be holding the first of two informational meetings tonight at 7:30pm in the Olympic Weightlifting room for anyone interested in participating (which is hopefully everyone!). There will be another opportunity to attend the meeting at 9am on Saturday morning as well. If you cannot attend either meeting please email [email protected] to opt in. More info to come!

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A Partner Throwdown Competition 2013



Our annual partner throwdown competition is finally here! On Saturday, February 2nd, 2013 we will be hosting a partner competition on home turf. We will have two separate divisions, one RX and one scaled. If you would like to participate you will need a partner (one male, one female) and sign up is here.
There will be a sign up board posted in the gym for individuals who are looking for a partner if interested to help everyone pair up. If you are interested in judging or volunteering please contact [email protected]

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Philly Cowshare

The wonderful people over at Philly CowShare have asked me if our gym is interested in doing another group order for delivery on January 9thto coincide with our upcoming Nutrition Challenge (details coming soon). This will be our third go-around with Philly Cowshare and the cost per share will depend on how much interest there is, but if we fill a full order it would be $350 for 1/8th share or 43 lbs. For more information including what cuts you will receive, please visit Philly CowShare’s FAQ. This is my third time ordering from Philly CowShare and can tell you their product is always top notch. If you are not convinced about the benefits of eating grassfed beef vs conventional beef, there is a wealth of informational resources available. I have listed a few below.

Eat Wild – Health Benefits

Chris Kresser – Why eat pasture-raised animal products?

Mark Sisson – More Reasons to Eat Grass-Fed


If you are interested in being a part of the cowshare please email [email protected] ASAP. Final payment dates are December 31st!

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CF215 Grand Opening/Holiday Party


We are wrapping up the final stages of our renovation process and would like to thank all of you for your patience during the past few months. We have worked tirelessly to build one of the best facilities in the area, and cannot wait to unveil the finished project with you all.

We would like to celebrate the beginning of a new chapter and close out the end of the year with a Grand Opening/Holiday Party Potluck. The event will take place at the gym on Sunday, December 16th from 5pm – 8pm. We are requesting that everyone brings  food or drink to share. There will be a sign up sheet posted in the gym  to sign up for a category (appetizer, entree, dessert, drink, etc.) We are also going to do a Yankee Swap, so if you would like to participate please bring a wrapped gift $10 or less.

Make sure to stick around for the debut of our highly anticipated media videos courtesy of Bear Bear Pro. In addition, we will be announcing some new and exciting changes and additions to CF215 in the new year. You will not want to miss it!

Thank you all for your continued support and we look forward to celebrating!

– CrossFit 215

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Redemption Thank You's

On behalf of Carlos and the CrossFit 215 staff, we would to say thank you to everyone who volunteered, judged, participated, donated, and supported yesterday’s Redemption event. A special thanks to Mather Wiswall/G Wis Concepts for the amazing new t-shirt design, and Dan Rau for his printing work. We would also like to throw a shout out to Simple Brandz for providing some tasty paleo friendly snacks during the event.  It was a great day all around and we could not be more appreciative for the generosity of the community. We look forward to making next year’s event even bigger and better.

If you could not make it to the event yesterday and would still like to purchase a men’s or women’s t-shirt, please contact [email protected]

From Carlos

Thank you all for the support its overwhelming to see so many people come out to support this cause. Words can’t describe my gratitude to all of you!

There are gift certificates for TOP 3 Male & Female in the RX division complements of HYLETE. The winners have been announced on the Redemption WOD Facebook Page here.

Live Life.

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Don’t forget to register on the event page for Redemption happening this Sunday at CrossFit215!!

Please support Coach Carlos on Sunday, December 2nd, 2012 in his annual Redemption Fundraiser!

From redemptionwod.com

Redemption is the official fitness fight against the current epidemic of drug and alcohol addiction. This fight is in memory of three very close people that I’ve lost in the past six years: my beloved and amazing brother Frank, and my close friends Ryan and Mike.

 Participation in this workout is for all ages and athletic levels. Help us start a new addiction for a stronger, healthier, faster life style!

— Carlos Gibson

Please visit redemptionwod.com, Redemption WOD on Facebook, and the event page for more details!


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