Paleo, not to be confused with Puleo Grille…

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Paleo, not to be confused with Puleo Grille…





Warm-up (which was really like a workout in itself today):
3 Rounds – 20 Overhead Walking Lunges (35/20lb DB), 10 High Bar Back Squats (45/25lbs), 15 Pull-ups

Deadlift: 20RM

MetCon – Snatch BB Complex:
5 consecutive reps per movement (complete the full exercise before doing the next)
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Overhead Squats
5 Rounds (3 min rest between rounds)

Finisher: Stretch or perish

First thing on my mind: Friday is going to be hella fun.  Bring some warm clothes, high is 25 degrees Fahrenheit (269 Kelvin, just saying).  I suggest some type of beanie, maybe a neck gaiter or balaclava, some light gloves, and a purse to match said gloves.  You won’t be outside long, but you will be out there twice…   I’m not too worried though because we’ve been preparing you all for this by systematically never turning the heat on in the gym this winter.  You’re welcome.

Remember our Paleo Challenge kicks off this coming Monday.  Make sure you get with a coach to get your before pictures taken.  Guys, some type of 2 day old facial growth is important.  Also, be as pale as possible (Blake wins).  This is crucial to a good before picture; if you don’t believe me stay up late tonight and watch TV.

We have one more Paleo lecture upcoming this Sunday at 1:30PM.  If you have anyone outside the gym that you think might be interested in learning a bit about food and what happens after you consume it, this would be the time to introduce them to CrossFit Ktown.  We’ve been helping people differentiate between a mouth and a vacuum cleaner for a while now, and we are becoming exceedingly efficient at it.

So in closing, if you are on the fence about this Paleo thing I suggest you give it a try.  The only thing we’re trying to sell you on is try it for 10 weeks.  If you don’t look, feel, or perform better then go back to eating Ding Dongs and McDonald’s cheeseburgers (gotcha).

My last meal before strict Paleo,
Coach G

By | 2017-04-25T14:40:02+00:00 January 6th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Jessie January 6, 2010 at 7:25 pm

    Grant you sure did get me on the McD’s burger. I loved it though. And I loved how you linked to 70sbig. I know they would not support our Paleo Challenge :-D
    Btw thanks to everyone who shouted out some really supportive comments to Richard!
    -Miss J

  2. Doug January 6, 2010 at 8:13 pm

    G, thanks for reminding me of my original struggle to differentiate an exceptional diet and a 6 location family dining establishment. You cut deep.

    And I could make a joke about mouth vs. vacuum … butnahhhhh.

  3. James January 7, 2010 at 6:54 am

    Hey, you can eat paleo at Puleo’s, right?…Check out for our spring matrix schedule. These are the real deal games that count for something.

  4. Kerr January 7, 2010 at 7:33 am

    for those of you who want to achieve the greatest results from the challenge, I would recommend that you go here and take notes:

    (and it won’t take 10 weeks)!

  5. Ben January 7, 2010 at 8:50 am

    I believe that the CFKT members are absolutely too intelligent to fall for the before picture tricks. I have spent many sessions with these incredibly hard working individuals who’s pride and work ethic are shadowed only by their beauty and good looks. This goes for the coaches too, who happen to be the best coaches I have ever had in my life. that’s what Ronald McDonald looks like without his makeup…huh, who knew!

    (G…that was a joke, please don’t kick me off the team)

  6. crossfitktown January 7, 2010 at 4:57 pm

    James, I’m sure there are Paleo choices even at Puleo’s. I have yet to find a restaurant I couldn’t eat Paleo at.
    -Miss J

  7. Doug January 8, 2010 at 10:30 am

    Puleo’s is actually one of the easier sitdowns to eat paleo.

    Pork chops. 2 sides: asparagus and broccoli. Glass of wine.

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