Good Paleo Cooking Recipe Sources:

My Paleo Kitchen
Every Day Paleo
Paleo Chix
Mark’s Daily Apple

Got any others? Post to comments.

5 Rounds
5 Clean and Jerk (155/105)
10 Pull-ups
15 Box Jumps
Post time to comments.
Cleans can be power or squat.

PCF Athlete LeeAnn G.’s “Top 10 Things I Wish I’d Known When I Started CrossFit:”

1. Only increase work capacity by 10% each week. Anything more puts you at significant risk for injury.

2. Weightlifting shoes make all the difference in the world.

3. The quality of your food matters 300 times more than the specific quantity (i.e. Zone).

4. Paleo + Sleep + Fish Oil + Stretching. Those things in that order will cure 95% of what ails you.

5. Strength is the foundation for everything – including metcons. Don’t skip strength days.

6. Just because it’s written on the board doesn’t make it Gospel; WOD substitutions can be more difficult than the RX’d WOD.

7. Scaling is a sign of wisdom, not weakness.

8. Coaches are an amazing resource; they can be your biggest ally, but they’re not mind readers. Speak up if you need help.

9. Rest Days are crucial, especially when you’re all banged up.

10. Injury can provide the opportunity to focus on things that have been neglected – if you’re willing to see the opportunity rather than the injury.

For more from LeeAnn, click here. If you’ve got some lessons learned that you’d like to share, post to comments.

Coaches Choice Snatch Drills
Snatch
3-3-2-2-1-1-1-1-1
Post loads to comments.

This month is Celiac Awareness Month. Lebenese Taverna is putting on a Gluten Free series of cooking classes which you can sign up for here.

You can also avoid Gluten by eating a lot of meat To sign up for the PCF Meat Buying Club, email Alison.

Press
5-5-5

5 Rounds
1 Length Overhead Plate Lunge (45/25)
10 Burpees
Post loads and times to comments.

GFIT Warmup
Tucked L sits (strength)
Shoulder stand (strength)
Circle walk around (gymnastic)
Inlocate shoulders to skin the cat (flexibility)

4 Rounds
90 Seconds Row
90 Seconds Hang Squat Clean (95/65)
3 Minutes Rest
Post total reps/calories to comments.

Back Squat
5-5-5

Every minute on the minute complete
20 Double-unders
3 Strict Pull-ups
If you complete 10 rounds, add 10 double-unders and 1 pull-up each minute.
Post loads and times to comments

5 Rounds
10 Bench Press (165/105)
20 Sit-ups
30 Squats
Post time to comments

Run 1 Mile
5 Deadlift (315/215)
10 Ring Dips
15 KB Swings (1.5/1)
Run 800m
5 Deadlift (315/215)
10 Ring Dips
15 KB Swings (1.5/1)
Run 400m
5 Deadlift (315/215)
10 Ring Dips
15 KB Swings (1.5/1)
Run 800m
Post time to comments.

The owners and staff at PCF would like to wish Curtis a fond farewell. Curtis will be leaving PCF as an owner and coach. We all wish him the best. Curtis will continue to coach through March, and then we will be altering the day time schedule starting in April, stand by for more information.

For those that are interested in competing for the Crossfit Games Affiliate Cup, please read the following PCF Affiliate Cup Team Policy. If you have questions, email Brian and Aaron.

4 Rounds
5 Power Snatch (135/95)
10 C2B Pull-ups
40 Double Unders or 20 Box Jumps (20)
Post times to comments.

Deadlift
3-3-3-3-3

8 Rounds of Tabata
Push-ups
Squats
Post loads and reps to comments.

Jerk
1-1-1-1-1-1-1

3 Rounds
21 Burpees
21 KB Swings (1.5/1)
12 Pull-ups
Post loads and times to comments.