The next LuRong Living Paleo Challenge starts Sept 15th! This year, we have a real chance of winning the grand prize of a $50,000 gym makeover! Go to the LuRong Living Challenge website to register under our affiliate!

CrossFit Team Series

Do you enjoy the CrossFit Open? Like the camaraderie that a team competition provides?  Want a reason to step-up your CrossFit game?

If your answer is yes to any of these questions, you may be interested in signing up for the all-new CrossFit Team Series.

The basic idea is that your team is comprised of four people. Teams do not all have to be from the same gym, so in some cases “super teams” have been formed. For example, one of these teams is comprised of Rich Froning, Jason Khalipa, Julie Foucher, and Sam Briggs. It’s just like the Open where workouts are released on a Thursday night and submissions are due by Sunday evening. Workouts are released on August 28th, September 18, and October 6. There are RX (prescribed), Scaled, and Masters divisions and you can decide which level you want to do after seeing the first set of workouts. Anywhere from 1-5 workouts can be released at an announcement and there is an online leaderboard just like the Open. Depending on how many teams are interested, we may coordinate a time where we can all throw-down together.  The cost is $100 ($25.00 per person) for an affiliated team and $500 for a sponsored team. One person signs up and invites the other members to join.

It’s sounds like an awesome way to forge relationships with those at SCF and create impetus to achieve goals.

Go to https://teamseries.crossfit.com/ to sign up and check out the full details.  If you have any specific questions that haven’t been answered, contact Coach Bradley at Bradley@Shorelinecrossfit.com

The first workout is released on August 28th, so you MUST sign-up prior to this date.

When you're as BA as Nick T, the sun never goes down...

When you’re as BA as Nick T, the sun never goes down…

Every once in awhile, the man behind the camera deserves to get some face time.

Every once in awhile, the man behind the camera deserves to get some face time.

Cara N.

Cara N.

"Good rep!" Lookin' good, Jim!

“Good rep!” Lookin’ good, Jim!

Chip

Chip 



Paleo. Period…

I’m going to keep this short and as uncomplicated as possible…

This summer has been the hardest summer that I can recall for me to maintain my diet.  I’m not sure why, but it just felt like every single weekend, I had some sort of major cheat meal, which for me, is out of the ordinary.

Well, it’s time to get back on track!  Going back to school means a more rigid schedule (or a schedule, period….), less picnics and parties, less booze, and less late nights.

As a CrossFit gym, we have always promoted the Paleo diet because the fact of the matter is, that excessive bad carbs are not healthy for us.  And, to add insult to injury, they make us fat!

My assumption is that most of our athletes have an idea of what the Paleo diet is, as it has become a buzzword as of late; however, here is my elevator description of what the Paleo diet is:

Carbs make you fat.  Gluten is entirely unhealthy for you (which is contained in most grains).  What you need to eat to keep hormonally balanced is a proper balance of protein, good carbs, and  good fats. So, basically, you CAN’T eat sugar, grains, or dairy.  You CAN eat  lean meat, veggies, fruit, nuts, and seeds.  Cut out the starchy/carby side-dishes, and add more veggies…

BOOM!  You’re Paleo…

But, before I conclude I must mention the most common error many athletes make while on the Paleo diet:  They eat too much protein and NOT enough carbs!  Your diet should be 30% protein, 30% fat, and 40% CARBS.  What does this mean in Paleo terms?  YOU NEED TO EAT A BOATLOAD OF VEGETABLES!  Eating too much protein is why the Paleo diet has gotten a bad rap in the media.

I’m back on the wagon.  How about you?  Why not sign up for the Lurong Living Paleo Challenge which begins on September 15th??!!!  This is a national challenge that will refocus you on your diet and exercise regimen.  We already have over 35 athletes registered.  If our gym has the best result nationally we will win a $50,000 gym makeover!  There are also a TON of prizes that you will be eligible for individually.  Go to http://www.lurongliving.com/challenge/infoform-aff/ to read all about it.  If you have any questions about the diet itself, ask any of your coaches at SCF or purchase The Paleo Diet book (it’s an easy read).

Let’s get ready to get motivated!

A little pre-wod banter with Angelini, Ross, and Angiollo

A little pre-wod banter with Angelini, Ross, and Angiollo

It was great to see members from SCF's past at our Anniversary WOD

It was great to see members from SCF’s past and present at our Anniversary WOD!

Bianca, working hard

Bianca, working hard

Janice on the sled

Janice, looking focused and determined

A special shout out to Nick T. for letting us borrow his grill and cooking up the delicious burgers and dogs on Saturday!

A special shout out to Nick T. for letting us borrow his grill and cooking up the delicious burgers and dogs on Saturday!

 



August’s Member of the Month

Moving in!

July 2009

As you know, this month Shoreline CrossFit celebrated it’s 5-year anniversary.  It is only appropriate that we name our longest standing member as August’s Member of the Month.

The Member of the Month for August is no other than Liz Mauro!

Liz (pictured to the far left) helped us move every piece of equipment into Shoreline CrossFit and performed the very first WOD within its walls.

Liz is the only person I know who was interested in a CrossFitter’s tales of WODs before she was ever a CrossFitter.  We worked together at T.G.I. Friday’s, where I would come in nightly and ramble on and on about what I had done that day at CrossFit Milford, and Liz would eagerly listen. She always had a love for fitness; not just a love, but she loved to get her butt kicked…So, when  I told her that I was opening my own gym, she couldn’t turn down my invitation to be our first client.

Since that day, over five years ago, Liz has been a loyal client of SCF.  In addition to being a healthy food and Yoga enthusiast, Liz has never lost her desire to improve her overhead squat, deadlift, and WOD times.  She has a demeanor that lights up any class that she takes.

We are fortunate to have had Liz as one of our cornerstones at Shoreline CrossFit for so long and look forward to continuing to watch her reach her fitness goals!

Accepting her golden barbell

Accepting her golden barbell

Liz fits right in with those crazy NOONERS!

Liz fits right in with those crazy NOONERS!

Liz, at this weekend's Anniversary WOD

Liz, at this weekend’s Anniversary WOD

Everyone had fun at the Anniversary WOD!!  Jackie Mac...all smiles.

Everyone had a great time at the Anniversary WOD!! Jackie Mac…all smiles.

Bill, hitting those prowler pushes

Bill, hitting those prowler pushes

Kelly, rocking the original SCF shirt.

Kelly, rocking the original SCF shirt.

Rich, on the overhead lunges

Rich, on the overhead lunges

Thanks Chris Bruno for the great photos!  More to come tomorrow.