An Infinity U15 girls team has been coming to our south gym for their conditioning!  Today they won President’s cup down in St. George!  Nice job girls, keep up the hard work!

Hey UACers, Tough Mudder is coming to Utah on October 13th and 14th! What a great way to put your CrossFit training to the test!
Here is more information about it! Sign up if you can!
http://toughmudder.com/events/utah-salt-lake-city/

30 Day Paleo Challenge

Dates: January 9 ­­– February 9, 2012

Entry Fee: $20

This is not a weight loss competition. This challenge is a way to better health and a longer happier life.

Measurements and Body Fat will be taken Thursday Jan 5th at the south gym and Friday Jan 6th at the North gym.  Food journaling starts Monday Jan 9th.

Before and After:

Measurements: Body weight, waist circumference, and body fat

Performance: Mystery WOD

Daily Requirements:

1. Eat Real Food.

2. Maintain a food log

3. Record you daily scores on the UAC Paleo Score Board

Scoring:  You will be required to keep track of your eating in a Nutrition log. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet. You will log your score each day on the white board at the gym!

Four Points: You are a hunter-gatherer. You eat nothing but meat, veggies, some fruit, nuts and seeds.

Three Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible.

Examples: Dried Fruit, Most Condiments (bbq, soy sauce, ketchup, mayo, salad dressing), Peanuts, Whey Protein, Hummus, Cream in Coffee, etc…

Two Points: You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having a beer/diet coke at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.

Examples: 1 beer/glass of wine, dinner rolls, a handful of fries/chips, rice, etc…

One Point: Most of your day was Paleo, but there was one full meal that you fell off the wagon.

Examples: Pasta, Pizza, more than one Soda/Juice/alcohol, bag of popcorn, etc…

Zero Points: You had a bad day and made more than one solid mistake.

Examples: You had a couple slices of pizza and beer/soda.

BONUS POINTS:

1. You get one extra bonus point for every day you participate in a CrossFit workout at UAC. We believe rewarding people for being at CFUAC will serve two purposes. First the more you are at the CrossFit the more support and exposure you will have during the Paleo Challenge. Being around others that are going through the same experiences you are will enhance your chances of success. Second, the benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.

2. You can get an additional bonus point for every night you sleep more than eight hours. Proper sleep has been associated with everything from faster recovery, better mental focus, to more HGH production. We believe this is one of the greatest factors in improved health and want to reward those that are getting their zzzz’s.

3. And yet another bonus point for taking 3 grams of fish oil. Fish oil is a significant source of the Omega-3 fatty acids DHA and EPA. These fatty acids improve blood flow and reduce inflammation. This enables an athlete to train harder and recover faster.

The Winner

At the end of the challenge the top 3 men & women performers will be selected based on :

1. Measurement Improvements: weight, waist and bodyfat

2. Performance gains: Mystery WOD

3. Scoring: Points from daily nutrition log.

Winners get CASH!

Sample Day

Paleo Breakfasts:

1. veggie omlette

2. fruit and nuts

3. steak and salsa

4. Left over dinner

Paleo Snacks:

1. Almond butter

2. Nuts

3. Fruit

4. Left over dinner

5. Paleo bars

6. Jerky – watch the ingredients, most have soy or wheat

7. Deli meat

Paleo Lunch:

1. Salad with meat, watch the dressing

2. Steak and guacamole

3. Grilled chix with mixed veggies

Paleo Dinner:

1. Fish, steak or chicken veggies

Sneaky non-paleo foods: Corn, Potatoes, Milk, Yogurt, Cheese and all Dairy,

Peanuts, Beans and all Legumes (soy).

“PALEO Q and A Potluck” Monday January 2nd 7pm at South gym. Bring something Paleo friendly to share and learn about the most effective diet for Crossfit success. We will be doing a quick presentation on the basics then answering all your questions and providing tips, tricks, and ideas to help you succeed! Start the New Year Paleo challenge with us.

South gym is at 1704 S 800 W inbetween Zollingers Cold Storage and

MONDAY JANUARY 2nd both gyms will be open from 8am-12pm and will be OPEN GYM ONLY!  There will be a WOD written and trainers present but you will score/time the WOD on your own!  Happy NEW YEAR!!!

Check out this article about why women should CrossFit!

http://athletic-therapy.com/2011/11/03/8-reasons-why-women-should-crossfit/

p.s. We have a few spots open for our Kids Conditioning class.  It is Monday/Wednesday from 3:45-4:30 at our South gym!  Let us know if you are interested!

Thank you so much to all who participated in today’s Charity WOD, it was AWESOME!

We happen to think that UACers are AMAZING!

Today $849.00 was raised for the Family Support Center of Cache Valley!

We THANK YOU SO MUCH!  Our members are the COOLEST EVER!!!!

Everybody have a very Merry Christmas, Happy Hanukkah, etc.  We will see you all on Monday!!!

CrossFit UACers!  We will be holding a CROSSFIT CHARITY EVENT this Thursday DECEMBER 22nd!

The SOUTH gym location will be closed Thursday, Friday, Saturday and reopen on Monday Dec. 26th.

The NORTH GYM will be hosting the charity wod on Thursday.  Class times will be 6am, 9am, open gym at noon, 4pm, 5pm.

We will be hitting the 12 days of Christmas WOD and the cost will be $5.00 per person.

We are asking all of YOU to take the time to drive the extra few minutes to our North location to participate in this WOD.  Please bring a friend to participate as well even if they are not a current UAC client.  This WOD is open to the public.  All you need to do is bring $5 to participate.

100% of the donations will go to the abused children of Cache Valley who have no family to be with on Christmas!  This is a great cause and we THANK YOU for all of your support!

North & South gyms closed Dec 23rd-25th and reopen Dec 26th!

UAC South will be moving location this week.  No Tuesday night classes this week and plan to WOD at the new location on Wednesday morning!  The address is 1704 S 800 W #12, near Zollinger Cold Storage!