Dr. Deann

By: 321go 6 Comments


Dr. Deann does her push ups rx'd

Strength Program Seminar:  Sign ups in the gym.  We will be having a strength seminar Saturday, July 17th in Troy from 11:00am-12:00 pm and in Centerville the same day from 1:00pm to 2:00pm.  We will be covering several options to maximize your strength gains ranging from beginner all the way up to the "The Louie of the Day." So if you have been curious what all the yelling and screaming in the corner of the gym has been about the past few months now is your chance to find out!  Sign up sheet will be at both gyms.

Watch the World Games for FREE by live video stream! Mike Leaves Wednesday

Paleo Challenge NewsYour before photos will be emailed to you along with the after photos when the 8 weeks is up.  Make sure you go to your trainer captain if you have any questions.  If you have already seen or felt a difference post to comments we want to know! 


Split Jerks 3/4 BW    Pull ups C2B

10 • 1


8  3  


6 • 5

• 6


• 8



So Red does 10 split Jerks and then 1 Pull up.  9 Split Jerks 2 Pull ups etc….Start on your color for Split Jerks and end on your color for pull ups.

Stretch as a group and use Foam Rollers

Run 1mi • 3/4mi.  1/2mi. 

Competitor  Advanced  Intermediate  Foundational

Scale to capabilities



  1. Shannon says:

    First, full disclosure–I’m not going full paleo right now, but rather a very strict, measured-out zone with none of the “bad carbs.” (So I’m basically still eating dairy, but no grains.)
    BUT! Zone plus crossfit has already made a big difference–I’m back down into clothes I haven’t been able to wear in more than 2 years. And eating things like fruit, olives, avocados and almonds is a dream. THANKS!

  2. Shannon thats awesome news! keep up the good work!

  3. Nice work Shannon,
    How about trading bacon for dairy? 🙂 Beelers boar bacon is amazing.

  4. I second the bacon. If you’re worried about calcium scramble up some chopped up bacon, eggs, and spinach. Delicious….

  5. Give me something to put in my coffee and I’m sold! I cut out the sweetener in favor of a little 1/2 and 1/2, but I’m not sure I can go to black coffee. Of course, Bacon isn’t a hard sell for me at all.

  6. I think i butted in on the convo earlier, but Coconut milk, full fat, unsweetened.
    Or if you can find full fat raw or pastured grass-fed cow milk, you can normally avoid the brunt of dairy issues — especially if you keep it to your coffee.

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