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2015 Winter Paleo Challenge

hanley —  December 23, 2014 — Leave a comment


2015 Winter Paleo Challenge | 30 Days

Nutritional challenges provide the support and accountability of the community to help us take control of our eating habits. In the 30 days you’ll learn a ton about the food you’re eating and how it effects your everyday life. Whether you’re trying to shed some pounds, put on extra muscle, or just feel better a nutritional challenge can help. Nutrition and challenge specifics will be covered in the kick off meeting January 6th. If you’ve been eating a paleo lifestyle for a while now please feel free to cook a paleo dish and bring it January 6th so new participants can sample how good paleo food really is.


  • Challenge Dates January 12th – February 10th
  • Teams of 2 – pick a partner or a partner can be assigned
  • $20/pp to participate – sign up using the form below | Open to members and non members
  • $15 Optional 90 page paleo guide book. Strongly suggested for 1st timers


  • Paleo Kick Off Dinner
  • 10% OFF all items ordered from Tyner Pond website and delivered right to the gym
  • Each member of the winning team gets $100 Tyner Pond Gift Certificate
  • Pre and Post Body Composition Testing – using a handheld body fat testing device
  • Pre and Post Workout Test
  • Private Facebook Group to have questions/concerns addressed


  • Paleo Challenge Kick Off Seminar/Dinner: Tuesday, January 6th @ 7:00 PM – PRE/POST WOD’S announced. Paleo and Challenge Q&A
  • DEADLINE TO SIGN UP – January 9th or January 6th if you want to have the guide book before start date
  • Start Date: Monday, January 12th
  • Pre Body Composition & Workout: Monday, January 12th – during regular class times
  • End Date: Tuesday, February 10th
  • Post Body Composition & Workout: Wednesday, February 11th – during regular class times



The participant’s WOD ranks will be averaged and then added to their body fat improvement rank to get a final score. The team with the least amount of points wins. In the event there’s a tie the team with the most pictures of their food in the Paleo Challenge Facebook group wins. If there is still a tie then the highest performance score will win.

Your pre and post WOD ranks will be averaged together and then ranked against everyone else. For Example, Brad’s Pre WOD ranks are 4th place for the 800m run, 1st place in the AMRAP, and 6th in the Back Squat 1RM. Brad’s post WOD ranks are 3rd in the 800m run, 1st in the AMRAP, and 5th in the Back Squat 1RM. Brad’s rank for each workout is added together and then divided by the number of workouts (20/6), which equals 3.33. You take this number and add it to the body fat percentage improvement rank to equal your final score.

We are ranking the improvement between your pre and post body fat percentage measurement. For Example, Brad measures in at 20% body fat and then measures out at 15%. We rank the 5% improvement and then add the rank to the WOD average to equal his/her final score.

Use the CrossFit Hud Fall Paleo Challenge Facebook Page as a forum for all of you to post your daily meals, struggles, recipes, etc.


The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

Robb Wolf

Paleo Fundamentals




Many people struggle to maintain a healthy diet during the holidays. Why undo all the hard work you put into losing those stubborn 10 lbs? Tis’ the season to be HEALTHY! There are several excuses NOT to eat healthy during the holidays, and here is how I avoid them.

1. Eat Before you Go- If you are going to a company holiday party that is catered, assume that it is not healthy food. Eat before, and then choose the healthy things there to eat i.e. raw veggies off a veggie tray. Less eating is more time you get to mingle with everyone at work without actually being at work. Unless you don’t like your co-workers, then I don’t know what to tell you! Ha!

2. Bake some Paleo Desserts- Many people struggle with desserts during the holiday season. It’s almost like they are calling to you with a devilish chant saying, “Just take a couple bites, everyone else is and they aren’t falling over dead.” Pre-bake your favorite Paleo dessert so you can remind yourself that you aren’t missing out because a treat is waiting at home. If it’s a house hosted party, bring the desert along with you! Impress your friends when they look at you and say, “Yum, this is Paleo?”

3. Be Real with Yourself- Understand that if you are eating and drinking in abundance regularly it WILL CAUSE WEIGHT GAIN, and not the good kind. Don’t try to conjure up all these excuses in your head about the hard workouts you did at CF Hud this week, and it’s “just this once” when it’s been every weekend in December. Remind yourself that you eat Paleo not only because you want to look good, but because of how it makes you FEEL.

4. Drink Lots of Water- Staying hydrated is one great way to avoid overeating. Many times the body will confuse thirst for hunger. You may not be sweating like you do in the summer, but you should be drinking at least 5, 8 oz. bottles of water a day. It will also help flush out some of the toxins if you are dealing with a cold or sinus issue.

5. Pick your Battles- There are several holiday parties during this time of year, and if you are constantly smacking your own hand away from everything that is not “Paleo” you might find yourself binge eating a few times and then feeling guilty. Understand that SUGAR is your biggest nemesis because sugar will most likely be stored as fat, and will cause any other abundance of carbs to be stored as fat as well. If you are caught in a situation where the only thing to eat is pasta, OK whatever, then choose NOT to have dessert afterwards. Allow yourself a few small indulgences (I say indulgences because I hate the word cheat), and it will keep you from shoving your face full of Grandma’s entire pie because you’ve been withholding all December.

spicy bacon chili | paleo

hanley —  November 17, 2013 — Leave a comment

spicy bacon paleo chili

Whole Foods Sauganash Chicago | 2012 Chili Cook Off Winner

2 lbs grass fed ground beef
1 lb pork sausage (no sugar added)
1 lb bacon (nitrate-free – no sugar added)
1 large yellow onion
1 red pepper
1 green pepper
2 serrano peppers (use 1 if you don’t like it too spicy)
5 cloves garlic, crushed and minced
3 14oz cans diced fire roasted tomatoes (no sugar added)
1 T unsweetened cocoa powder
½ T chipotle powder (use less if you don’t like it spicy)
3 t sea salt
2 t cinnamon
2 t ancho chili powder
2 t cumin
1 t coriander
1 t ginger
1 t garlic powder
1 t cayenne pepper
1 t red pepper flakes
½ t cloves
½ t cardamom

-chop bacon slices into bite-sized pieces
-fry them in a skillet until the fat is only partially rendered, then place into a pot large enough to hold the entire batch of chili
-leave the bacon fat in your skillet and add the chopped onion and minced garlic, sautéing until the onion is translucent and the garlic is fragrant – add them to your chili pot

-cook the sausage and ground beef in batches
-add the rest of the meat, tomatoes, peppers and spice mixture to your pot, bring to a gentle boil, then turn the heat down and simmer for 2hrs
-optional – serve over baked sweet potato