We believe nutrition is the foundation of any good fitness program, and the gateway to optimal health. 


“World Class Fitness In 100 Words”

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” (CrossFit Journal, September 2002, “The Garage Gym”)

The food we eat has a direct and immediate effect on how we perform, whether it be our workout or any other task we face on a daily basis. Eat foods that “support exercise not body fat”. The idea is to eat foods that were intended for our bodies and avoid as much as possible foods that weren’t. Foods that are high-glycymic (a food’s propensity to elevate or spike insulin levels) should be avoided. Don’t know which foods are high on the glycemic index? Read this 2 page article from the CrossFit Journal- Click Here

In CrossFit we teach 2 different nutritional approaches. The first is the Zone Diet, and the second is the Paleo or Caveman Diet.

Here is a simplified version of the Zone Diet that was published in the CrossFit Journal that you can download as a PDF article. The Zone Diet is a diet that focuses on balancing hormones in our bodies that are released by the food we eat. It uses a 40% Carbs, 30% Protein, 30% Fat model and helps to balance the macro-nutrients that we consume.

Zone Diet

The Paleo Diet, or Caveman Diet, requires that we eat lean meats, nuts and seeds, vegetables and some fruit, little starch, and NO sugar. While the Zone Diet requires accurate weighing and measuring of food, the Paleo Diet does not require WAM(weighing and measuring). The idea is to eat plenty of the above mentioned food throughout the day. We have seen similar results from people who have used both diets. They lose body fat, get stronger and faster, and feel better throughout the day.

The seven keys of the Paleo diet according to Loren Cordain, Ph.D

  1. Eat a relatively high amount of animal protein compared to that in the typical American diet.
  2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates from fruits and vegetables, not from grains or refined sugars.
  3. Eat a large amount of fiber from non-starchy fruits and vegetables.
  4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
  5. Eat foods with a high potassium content and low sodium content.
  6. Eat a diet with a net alkaline load.
  7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.

The seven keys optimize health, minimize the risk of chronic disease, and cause excess weight to melt away. This is the way we’re genetically programmed to eat.

Here is a guide to buying fruits and vegetables when they are in season.
Fruits and Vegetable Buying Guide

For most people, the battle to eat healthy foods and avoid harmful ones is ongoing and never-ending. The need to educate yourself and those around you about how to eat healthy is vital. If you have any questions about any of the info here feel free to call or email.

We want YOUR STUFF: Recipes, Info, Links, your stories (good or bad) regarding Nutrition.

Contact Karen on Facebook.



A Book Plug

Get the book, "Well Fed", by Melissa Joulwan. That's it.

Ok, more details: She is the author of the Paleo Blog, "". No idea what that is since I have not been there, but if it is anything like her Paleo recipe book then it must be good, too. All I know is that Karen came home with this book from the Paleo cooking conference last weekend, and we have been using it to make some really tasty stuff ever since.

You can get "Well Fed" on Amazon for $18.95 paperback, or $9.95 downloaded. The picture is a recipe called "Velvety Butternut Squash", but I used up all of those interesting squash bought on sale at Safeway last week. Yes, it is delicious.

Posted by Dave



Start planning your costume and your recipe for the Halloween costume WOD and Pot Luck Recipe Contest...all of the fun will start at the 6pm WOD, of course, followed by the sampling of everyone's culinary delights at 7pm.  Plan your outfit with care---no wardrobe malfunctions mid-squat.


And the winner is.....

....Michelle!  She wins the recipe contest!  Thank you to Michelle, John, Paul, Sue, and Sheila for submitting entries and I will post each of them.  Stay tuned for our upcoming Pot-Luck Recipe Contest- coming soon.

Here is the winning recipe:

Spaghetti Squash Noodles with Thai “Peanut” Sauce


  • ·         4 cups cooked Spaghetti Squash
  • ·         1/2 cup light unsweetened Coconut Milk
  • ·         1/2 cup Almond Butter
  • ·         1 tablespoon Thai Red Curry Paste
  • ·         1 tablespoon Soy sauce or gluten free Tamari
  • ·         2 tablespoon Fish Sauce
  • ·         2 teaspoons toasted Sesame Oil
  • ·         pinch of ground Ginger
  • ·         pinch of ground Cinnamon
  • ·         pinch of ground Black Pepper
  • ·         a few drops of Honey to taste
  • ·         1/2 cup chopped Green Onion
  • ·         1/2 salted Cashews, chopped
  • ·         Garnish options include: chopped fresh cilantro, shredded carrots, green onions, and unsweetened coconut flakes


Bake the squash in the oven or microwave

  • Oven
    •  Preheat oven to 375 degrees F with the rack in the middle. Put whole squash in a baking dish and bake until you can easily insert a paring knife, about 40 minutes to one hour. Remove squash from oven and let cool about 10 minutes.
    • Cut it in half from tip to tip (long ways) and scoop out the seeds with a spoon. Scrape the sides of the squash with a fork until you have removed all the stringy spaghetti.
  • Microwave 
    • Pierce your squash about 6 times with a fork or knife (so the steam can release as it cooks) Microwave about 15 minutes, rotating every 5 minutes. Cook until you can easily cut into the squash.
  • Sauce- Whisk together coconut milk, almond butter, spices, and honey in a large bowl.  Combine with cooked squash.  Toss with green onion and chopped cashews.  Serve hot, chilled or at room temp.  Garnish with cilantro, carrots, green onion and coconut flakes.

Day 30

30 Days---check.  You are a Paleo machine!  You have arrived at Day 30 of the Whole30 Challenge.  You rock!  So what now?  Bring on the pizza and beer?  Hmmmm.....probably not.  Remember your "why".  That does not change on Day 31.  Remember that this is not a quick fix diet.  It is a lifestyle choice.  Just like exercise.  Just like not smoking.  Your job is still the same---show up in your life every day and be the best possible version of yourself.

But really--now what?  Here is where the individual plans start kicking in.  You are a unique little science experiment with a test group of 1.  You and only you know what your body is sensitive to and what works for you.  I might be able to add some dairy back in, but dairy might make you feel like crap.  I highly suggest that if you are going to add elements back into the experiment to do it one at a time, to see how each one makes you feel. 

I saw this post on another blog, referencing finishing the Whole30 Challenge and I thought it was great:

    "Make your own rules (but stick to ‘em). There’s no full agreement in the Paleo community on what is and isn’t Paleo. Some eat quinoa, some don’t. Some eat white potatoes, other don’t. Some drink tequila, others limit all alcohol altogether. Heck, some eat high-quality butter. I chose to drink limited amounts of red wine, tequila and chocolate for my sanity. So feel free to fudge a few of the rules for what’s best for you, assuming, of course, that the main no-grains-legumes-dairy rule is followed. If you’re doing a 30-day Paleo challenge, stick to your rules for the full time so that you can really see how much different you feel. But if you’re not doing a set challenge, you might want to try going Paleo at just breakfast or lunch, and then adding on from there as you adjust. It’s your diet and life, so do what feels right for you.”

Come to the gym tomorrow night at 7:30pm to the Whole30 wrap-up session to discuss your successes, challenges, tips, etc.


Paleo Conference 

The Paleo Conference in Estes Park this past Saturday was great!  It was fantastic to surround ourselves with like-minded Paleo peeps and hear from several of the leading bloggers/authors that give us support every day with new menu ideas, stories, etc.  While we all know the basic Paleo/Whole30 principles, it it refreshing to immerse yourself into an environment with other peeps that know your same challenges, struggles, as well as the sweet sense of accomplishment that come with this chosen lifestyle.

These ladies are full of energy, and it is contagious!  I highly recomend following their blogs, if you don't already.  Good stuff! was not a speaker at this event, but was in attendance)

Rock on Paleo Peeps.