Paleo Cheat Sheet

For all of you Zoners who are currently participating in the 30-day Paleo Challenge, it’s time for another check-in!

How have your first few weeks gone?  What are some of the unforeseen challenges that have continually cropped up? Have you learned and applied any tips or tricks for staying “Paleo prepared” from meal-to-meal (especially when out of the house!) that you are willing to share with the rest of the group?

If you’re feeling slightly overwhelmed with the decision making that is required around choosing your foods this month, you’re probably not alone! This is why I’ve included a handy Paleo flow chart to help bring home some of the basic Paleo do’s and don’ts.

If you ever need some friendly assistance as this Cave Month progresses, feel free to comment on any blog post and ask for support or helpful input from your fellow Zoners or the Coaches. (Remember: sharing is caring! 😉 )

Good luck, everyone!

Today’s Workout:

Buy In – Back Squat 5 – 3 – 2- 1 – 1 Reps

  • Increase weight each set going for a heavy single
  • Keep the chest up, core tight and drive the knees out as you stand up
  • If new to the movement, work through 5 x 5 reps focusing on technique
  • Move fast kids, you only have 15 minutes to getter done!

WOD – “Juggling Sailor”

For time:

  • 750m row
  • 10 wall balls
  • 500m row
  • 15 wall balls
  • 250m row
  • 20 wall balls

Zone 3 – scale WB to 10/14lbs

Zone 2 -scale WB reps to 5, 10, 15 and/or scale row to 500M, 250M, & 250 M

Zone 1 – scale workout as needed

Games Prep: Upgrade rows to 1000M, 750M,  & 500M

* If equipment is limited, partner up! While one person is rowing the other is completing the wall ball/ rest.


Cash Out – MWOD – 63

  1. Wall stretch with internal rotation
  2. Lacrosse ball on glute while in figure four
  3. Psoas stretch
  4. hamstring against wall (rotate foot side to side)
  5. Couch stretch

* 1 minute per leg, per exercise

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