Blog Archives

Beach Season WOD #253

3/31/2015

Beach Season Countdown - 55 Days

Advanced
4 Rounds
- 50 jumping jacks
- :30 sec plank
- 50 sit-ups
- :30 sec left side plank
- 50 mountain climbers
- 30 sec right side plank

*rest as needed*

Intermediate
3 Rounds
- 50 jumping jacks
- :30 sec plank
- 50 sit-ups
- :30 sec left side plank
- 50 mountain climbers
- 30 sec right side plank

*rest as needed*

Beginner
2 Rounds
- 50 jumping jacks
- :30 sec plank
- 50 sit-ups
- :30 sec left side plank
- 50 mountain climbers
- 30 sec right side plank

*rest as needed*

0 Comments

EagleWOD has been looking to expand recently and we finally decided to pull the trigger with our very own Paleo/Health food service, Eagle Paleo for CrossFit athletes or just anyone looking to better their diet. We are really excited about this new business venture and also immensely terrified. It's the same for anyone who is making a big change/decision in their life.

We were set up at NorthEast CrossFit on Friday for the last workout of the CrossFit Open and things couldn't have gone any better. The samples were flying off the table and we were receiving tons of positive feedback on our food. We had items off of our Week 1 menu for people to try out which was great as orders were being placed on the spot.

Those delicious treats at the bottom left of the picture, those are Paleo Donuts. They will be making an appearance on our next menu.

Just to give you an idea of what we served, in the far end of the picture we had some pulled pork with a side of broccoli slaw tossed in homemade Paleo mayo and slaw mix. The coleslaw was an experiment. I thought it would taste great with the pork and I wanted to have it on our next menu as a side dish option. People loved the slaw and were a little angry with me to tease them with it and not have it on this week’s menu.

Don’t worry everyone, there will definitely be slaw in the future.

In the middle we had one of our breakfast options. If you can’t tell that is Paleo Blueberry French Toast Casserole with a side of pure maple syrup. The French toast casserole was one of our hottest items from Friday. This dish is one of my personal favorite breakfast meals. It is really delicious and can be consumed cold or hot. I like it either way, but if I had to choose I would say heating it up is worth the short wait time.

Last but certainly not least, we had tasting cups filled with our 3 Meat Bean-Less Chili. Talk about a stomach full of delicious flavors. The chili has ground bison, ground chorizo sausage, and bison stew meat mixed with a variety of vegetables to give you everything you need in a well-balanced healthy meal.

0 Comments

Beach Season WOD #252

3/30/2015

0 Comments

Beach Season Countdown - 56 Days

Advanced
3 Rounds
- 10 pushups
- 20 sit-ups
- 10 pushups
- 20 Russian twists
- 10 pushups
- 20 toe touches
- 10 pushups
- 20 bicycle crunches
- 10 pushups
- 20 flutter kicks

*rest 2 min*

Intermediate
3 Rounds
- 10 pushups
- 20 sit-ups
- 10 pushups
- 20 Russian twists
- 10 pushups
- 20 toe touches
- 10 pushups

*rest 2 min*

Beginner
3 Rounds
- 10 pushups
- 20 sit-ups
- 10 pushups
- 20 Russian twists

*rest 2 min*

0 Comments

Beach Season WOD #251

3/27/2015

0 Comments

Beach Season Countdown - 59 Days

Article
- 8 Mental Tricks That Will Get You To Push Yourself Harder During Workouts

Advanced
3 Songs

I Really Like You (3:29)
- :30 sec pushups
- :30 sec jumping jacks
- :30 sec mountain climbers
- :30 sec leg lifts
- :30 sec plank
- :30 sec flutter kicks
- :29 sec v-ups

*rest 1 min*

I Want You To Know (4:07)
- :30 sec air squats
- :30 sec wall sit
- :30 sec alt lunges
- :30 sec squat hold pulse
- :30 sec hip lifts
- :30 sec alt jumping lunges
- 1 min wall sit

*rest 1 min*

Want To Want Me (3:48)
- :30 sec burpees
- :30 sec plank
- :30 sec sit-ups
- :30 sec Russian twists
- :30 sec burpees
- :30 sec plank
- :30 sec sit-ups
- :18 sec Russian twists

Intermediate
3 Songs

I Really Like You (3:29)
- :30 sec pushups
- :30 sec jumping jacks
- :30 sec mountain climbers
- :30 sec leg lifts
- :30 sec plank
- :30 sec flutter kicks
- :29 sec v-ups

*rest 2 min*

I Want You To Know (4:07)
- :30 sec air squats
- :30 sec wall sit
- :30 sec alt lunges
- :30 sec squat hold pulse
- :30 sec hip lifts
- :30 sec alt jumping lunges
- 1 min wall sit

*rest 2 min*

Want To Want Me (3:48)
- :30 sec burpees
- :30 sec plank
- :30 sec sit-ups
- :30 sec Russian twists
- :30 sec burpees
- :30 sec plank
- :30 sec sit-ups
- :18 sec Russian twists

Beginner
3 Songs

I Really Like You (3:29)
- :30 sec pushups
- :30 sec jumping jacks
- :30 sec mountain climbers
- :30 sec leg lifts
- :30 sec plank
- :30 sec flutter kicks
- :29 sec v-ups (modified)

*rest 3 min*

I Want You To Know (4:07)
- :30 sec air squats
- :30 sec wall sit
- :30 sec alt lunges
- :30 sec squat hold pulse
- :30 sec hip lifts
- :30 sec alt jumping lunges
- 1 min wall sit

*rest 3 min*

Want To Want Me (3:48)
- :30 sec burpees
- :30 sec plank
- :30 sec sit-ups
- :30 sec Russian twists
- :30 sec burpees
- :30 sec plank
- :30 sec sit-ups
- :18 sec Russian twists

I Really Like You

I Want You To Know

Want To Want Me

0 Comments

Beach Season WOD #250

3/26/2015

0 Comments

Beach Season Countdown - 60 Days

Advanced
3 Rounds
- :30 sec plank
- 30 sit-ups
- :30 sec plank
- 30 mountain climbers
- :30 sec plank
- 30 Russian twists
- :30 sec plank
- 30 toe touches

*rest 1 min*

Intermediate
3 Rounds
- :20 sec plank
- 20 sit-ups
- :20 sec plank
- 20 mountain climbers
- :20 sec plank
- 20 Russian twists
- :20 sec plank
- 20 toe touches

*rest 1 min*

Beginner
3 Rounds
- :15 sec plank
- 15 sit-ups
- :15 sec plank
- 15 mountain climbers
- :15 sec plank
- 15 Russian twists
- :15 sec plank
- 15 toe touches

*rest 1 min*

0 Comments

Beach Season WOD #249

3/25/2015

0 Comments

Beach Season Countdown - 61 Days

Kimye Booty

Article
- Why People Fail On the Paleo Diet (Part 2)

Advanced
4 Rounds
- :30 sec jumping jacks
- 40 alt. donkey kicks
- 1 min wall sit
- 40 alt fire hydrants
- :30 sec squat hold pulses
- 40 alt toe taps (single)
- 1 min squat hold

*rest 1 min*

Intermediate
3 Rounds
- :30 sec jumping jacks
- 40 alt. donkey kicks
- 1 min wall sit
- 40 alt fire hydrants
- :30 sec squat hold pulses
- 40 alt toe taps (single)
- 1 min squat hold

*rest 1 min*

Beginner
2 Rounds
- :30 sec jumping jacks
- 40 alt. donkey kicks
- :30 wall sit
- 40 alt fire hydrants
- :30 sec squat hold pulses
- 40 alt toe taps (single)
- :30 sec squat hold

*rest 2 min*

0 Comments

Beach Season WOD #248

3/24/2015

0 Comments

Beach Season Countdown - 62 Days

Article
- Why People Fail On the Paleo Diet (Part 1)

Advanced
3 Rounds
- 50 jumping jacks
- 10 air squat pulses
- 50 Russian twists
- 10 alt jumping lunges
- 50 toe touches
- 10 squat jumps
- 50 flutter kicks (keep it tight!!)
- 1 min plank

* rest 1 min*

Intermediate
2 Rounds
- 50 jumping jacks
- 10 air squat pulses
- 50 Russian twists
- 10 alt jumping lunges
- 50 toe touches
- 10 squat jumps
- 50 flutter kicks (keep it tight!!)
- 1 min plank

* rest 2 min*

Beginner
1 Round
- 50 jumping jacks
- 10 air squat pulses
- 50 Russian twists
- 10 alt jumping lunges
- 50 toe touches
- 10 squat jumps
- 50 flutter kicks (keep it tight!!)
- :30 sec plank

0 Comments

Beach Season WOD #247

3/23/2015

0 Comments

Beach Season Countdown - 63 Days

Advanced
6 Rounds
- 10 windshield wipers
- 20 sit-ups
- 10 reverse crunches
- 20 bicycle crunches
- 10 v-ups
- 20 toe touches

*rest 1 min*

Intermediate
4 Rounds
- 10 windshield wipers
- 20 sit-ups
- 10 reverse crunches
- 20 bicycle crunches
- 10 v-ups
- 20 toe touches

*rest 1 min*

Beginner
2 Rounds
- 10 windshield wipers
- 20 sit-ups
- 10 reverse crunches
- 20 bicycle crunches
- 10 v-ups (modified)
- 20 toe touches

*rest 2 min*

0 Comments

Beach Season WOD #246

3/20/2015

0 Comments

Beach Season Countdown - 66 Days

Advanced
3 Songs

Hunter (3:57)
- :30 sec tuck jumps
- :30 sec pushups
- :30 sec sit-ups w/ twist
- :30 sec flutter kicks
- :30 sec bicycle crunches
- :30 sec scissor kicks
- :57 sec sit-ups

*rest 1 min*

One Minute Man (4:13)
- :30 sec air squats
- :30 sec squat pulses
- :30 sec hip lifts
- :30 sec right leg donkey kicks
- :30 sec right leg donkey pulses
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- :43 toe taps (double)

*rest 1 min*

Shut Em Down (4:45)
- :30 sec jumping jacks
- :30 sec planks
- :30 sec Russian twists
- :30 sec burpees
- :30 sec sit-ups
- :30 sec jumping jacks
- :30 sec planks
- :30 sec Russian twists
- :45 sec burpees

Intermediate
2 Songs (Your Choice)

Hunter (3:57)
- :30 sec tuck jumps
- :30 sec pushups
- :30 sec sit-ups w/ twist
- :30 sec flutter kicks
- :30 sec bicycle crunches
- :30 sec scissor kicks
- :57 sec sit-ups

*rest 2 min*

One Minute Man (4:13)
- :30 sec air squats
- :30 sec squat pulses
- :30 sec hip lifts
- :30 sec right leg donkey kicks
- :30 sec right leg donkey pulses
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- :43 toe taps (double)

*rest 2 min*

Shut Em Down (4:45)
- :30 sec jumping jacks
- :30 sec planks
- :30 sec Russian twists
- :30 sec burpees
- :30 sec sit-ups
- :30 sec jumping jacks
- :30 sec planks
- :30 sec Russian twists
- :45 sec burpees

Beginner
2 Songs (Your Choice)

Hunter (3:57)
- :30 sec tuck jumps
- :30 sec pushups
- :30 sec sit-ups w/ twist
- :30 sec flutter kicks
- :30 sec bicycle crunches
- :30 sec scissor kicks
- :57 sec sit-ups

*rest 3 min*

One Minute Man (4:13)
- :30 sec air squats
- :30 sec squat pulses
- :30 sec hip lifts
- :30 sec right leg donkey kicks
- :30 sec right leg donkey pulses
- :30 sec left leg donkey kicks
- :30 sec left leg donkey pulses
- :43 toe taps (double)

*rest 3 min*

Shut Em Down (4:45)
- :30 sec jumping jacks
- :30 sec planks
- :30 sec Russian twists
- :30 sec burpees
- :30 sec sit-ups
- :30 sec jumping jacks
- :30 sec planks
- :30 sec Russian twists
- :45 sec burpees

Hunter

One Minute Man

Shut Em Down

0 Comments

7 Benefits of the Paleo Diet

3/20/2015

1 Comment

PaleoGrubs
1. Provides Protein for Muscle

The Paleo diet is essentially a high protein diet, so you’ll be able to build lean, useful muscles that will assist you in mastering your sport of choice. The great thing is that Paleo is one-size-fits-all. If golf is your sport you’ll naturally slim down to the right size for tackling the greens, and if MMA is more your thing Paleo will help build up your muscle while training.

2. Provides the Right Carbs for Energy

The Paleo diet is naturally low in carbohydrates, even though no carb counting takes place. The carbs that are eaten are from fruits and vegetables, so they won’t add weight and instead will provide you with energy that helps you during a practice or a training session, or during game day when you’re expected to perform at your best.

3. Provides Healthy Fats

The Paleo diet is focused on getting healthy fats back into the diet, which not only help you lose fat if necessary, but keep you feeling full and focused for several hours. This can help curb brain fog and keep you alert for your sport, while providing energy so you can have some to spare and best your opponent.

4. Provides Fiber to Maintain a Healthy Weight

You’ll be eating plenty of fruits and vegetables on the Paleo diet, so you’ll never have to worry about regularity, and it will help you maintain the right weight so you’ll be better able to function in your chosen sport.

5. It’s CrossFit Approved

Many who perform the CrossFit exercise program use the Paleo Diet as a way to make sure they have the energy and muscle needed to get through a routine. They even mention it in their section on what to eat while you’re doing CrossFit. They say that it is perfectly in line with the intense training you’ll be doing while on their program.

6. No Protein Shakes or Energy Drinks Needed

Going Paleo means you won’t need to take protein shakes or energy drinks to try to artificially boost your focus or protein intake. Getting enough protein and having enough energy are a byproduct of the Paleo lifestyle, and you’ll find that you don’t really need these sort of supplements.

7. It’s Inherently for Athletes

The Paleo way of eating is designed for those that are active and mimicking a caveman’s busy day. If that isn’t you right now, it might become you after you start eating Paleo style. Excess energy is a typical side effect from doing the Paleo diet, and you shouldn’t be too hard on yourself if you’ve always wanted to be more athletic but found that you didn’t have enough get-up-and-go to get up and go.

1 Comment

<<Previous

Beach Season WOD #253

The Launch of Eagle Paleo

Beach Season WOD #252

Beach Season WOD #251

Beach Season WOD #250

Beach Season WOD #249

Beach Season WOD #248

Beach Season WOD #247

Beach Season WOD #246

7 Benefits of the Paleo Diet

Author

Archives

Categories