Day TEN...

Good morning! Today is a good day! The sun is shining, the birds are chirping, and all is good. So today is day ten. That means weigh-ins!!! Try to remember to wear exactly what you wore before and use the same scale. With that being said, let's see the weight, menu, and workout:


Original Weight
222.6lb
Current Weight
215.2lb
Weight Lost
7.4lb

Breakfast
- Red Delicious Apple

Lunch
- Hamburger Steak
- Roasted/Unsalted Pistachios

Dinner
- Baked Chicken Breast
- Boiled Carrots

**Daily WOD**

I went to API Virginia Beach and did a workout with some friends out there.


As you can see my meals are starting to get smaller. This is because the size of my stomach is starting to shrink and this much food fills me up!!! Also Open WOD 12.3 came out last night!!!!

18 Min AMRAP
15 Box Jumps (24"/20")
12 Push Press (115/75)
9 Toes 2 Bar

ENJOY!!!!!

Day NINE...

Hello everyone! So I've been a big time slacker and I'm sorry:/ Instead of trying to re-cap I'm just going to pick up with today. Everyone should be getting in their paleo groove and should start to see some weight (or inches) start to come off. Listed below is what I ate today and the workout I did.

Breakfast
Scrambled eggs with ham

Lunch
Paleo Krunch Bar (from stevesoriginal.com)

Dinner
Two lean hamburger patties

**Daily WOD**
15 min AMRAP
3 Man Makers (25/20)
6 Turkish Get Ups (53/35)
9 Kettle-bell Swings
12 Jumping Squats

Keep Strong!!!!

Day FOUR...

Glorious morning unto you my dedicated followers! Haha. So how are you feeling this morning? Energetic? Ready to take over the world? Good, because you need that if you're doing the CrossFit Games 2012 Open WOD 12.2.

So last night it was released and I'm not too happy with it. The WOD is:

10 minute AMRAP of...
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
As many snatches as possible until the click runs out @ 210/120.

This one is a doosey. I think they did this WOD because last week was geared towards small lightweight people. This movement is for big strong guys and gals. Anyways enough about the open, let's jump in yesterday's menu and workout.

Breakfast
-Egg Quiche
-Red Delicious Apple

Lunch
-Sautéed Chicken, Zucchini, & Yellow
Squash w/ a tomato paste sauce.

Dinner
-Steamed Shrimp
-grilled asparagus (w/ sea salt &
pepper)

Dessert
-Rasberries (Handful)

**Daily WOD**

Rest Day!!!!!!!!

Hope everyone is doing great on their own personal road to fitness and remember if you have any questions feel free to comment!! Bye!

Day THREE...

Good morning!!! Hey, we are day four into our ninety day challenge and we are starting to feel much more energetic! All that gluten is about completely out of our bodies and we are running off our natural energy! When you workout now you shouldn't be feeling a switch in you energy. There should be a constant energy flow!!! With that being said, let's jump into yesterday's meals and workouts!

Breakfast
-Egg Quiche (Eggs, ham, & zucchini)
-Pistachios (Unsalted)

Lunch
-Mixed greens salad w/carrots,
cucumber, pistachios (Unsalted),
and sunflower seeds (Ranch))

Snack
*Tropical Smoothie*
-Sunrise sunset smoothie

Dinner
*I went to an AYCE sushi/Japanese
restaurant w/ some friends*
-Grilled chicken (Light teriyaki glazed)

Dessert
-Paleo dark chocolate cookies (2)

***Daily WOD***

5 Rounds of...

7 Hang Cleans (@115/75)
9 Front Squats
11 Walking Planks

**5 minutes later...

50 Abmat Situps

**15 minutes later...

9-15-21
Box Jumps (30"/24")
Wallballs (20/16)
*50 Doubles Unders after each round*

Hope you enjoy!!!!

Day TWO...

Hello followers! So, yesterday was a tough day. As you know there is no sugar in a paleo diet and because of that, for the first week or so, you seem to have no energy. So yesterday I was falling asleep left and right. Anyways, other than that the day went great! Had some good food and did a good workout!

Below is yesterday's menu:

Breakfast
-Scrambled eggs quiche w/ zucchini,
yellow squash, and ham.
-Banana

Lunch
-Mixed greens salad w/ carrots,
cucumber, pistachios (Unsalted),
and sunflower seeds. (Ranch)

Snack
-Smoothie from Tropical Smoothie
with no sweetener. (Sunny Day)
-Roasted Pistachios (Unsalted)

Dinner
*Ruby Tuesday*
-Top Sirloin Steak
-Spaghetti Squash
-Fresh Garden Bar Salad w/ mixed
greens, cucumbers, zucchini,
tomatoes, eggs, and sunflower
seeds. (Ranch)

***Daily WOD***

4 Rounds of...

3 Hanging Power Cleans @155lb
10 Ring Dips
5 Handstand Pushups

Get at it And have a terr-PALEO-iffic day!!!!!

The catch up...

Good morning everyone!!! Sorry I've been super busy the last few days and haven't been able to find time to blog. So, today with be a catchup.

Friday
Round 2 of the 7 minute Burpees AMRAP was a success. My score was 88 reps which was 9 better than the previous attempt.

Saturday
We went to CrossFit Takeover for the local Open WOD throwdown. This was a huge success. I raised my personal PR to 90 reps and the rest of my team scored as follows: Van - 129 and Gabe - 97. After that was over we proceeded to head back to CrossFit Seven Cities in preparation of an Olympic Lifting seminar with Rachel Crass. Before the the seminar we had some folks come up who wanted to do the open WOD. So, I judged a few and then decided to try my luck one last time. Once again I PR'd and got 91 reps! The seminar was great and I learned a few things that will help with my snatch. So at the end of the day my team's scores looked as follows:
Van - 129 Lauryn - 93
Gabe - 97 Cristy - 84
Cody - 92 Victoria - 80
Kenny - 91 Megan - 75

Sunday
This was day one of the the 90 day paleo challenge it went great! Listed below are the 3 meals I had:

Breakfast
-5 hard boiled egg whites
-Fruit & Veggies juice/shake
(Kale, Spinach, Bananas,
Blueberries, & Grapes)
Lunch
-Fried Asparagus (In olive oil)

Dinner
-Sautéed Chicken breast,
-Zucchini
-Yellow squash

I also took my before pictures so I could compare at the end of the 90 days and I weighed in (222.6lb). Yup I'm a fatty!!! Stay tuned for the today update tomorrow morning!!!

Attempt #1 - The Results

Happy Friday! Last night was a huge eye-opener. So, like I said yesterday, the open WOD is a 7 minute AMRAP of max Burpees. Everyone was underestimating this workout, including myself. I went balls to the wall from the beginning and died fast! I will be doing this WOD again today an will be following a new strategy.

The new plan is have a set number/goal to hit each minute. For me, it is 15 burpees the first two minutes, and 14 burpees each minute after that until the last minute where it'll be go hard or go home!!!! That'll put me in the 100s and I'm happy with that.

I will post my results again tonight and I will do the WOD once more tomorrow morning at CrossFit Takeover after adjusting any last tweaks to my strategy. Then I will post the final results.

Two days until I start the 90 Day Challenge!!!!! Keep tuning in, I will be going shopping tomorrow and will post my grocery list.

Open WOD #1

So, last night CrossFit released open WOD #1. First off, I was super excited to see what it was at 5pm because that was apparently the time it was to release but that wasn't true. It was 5pst, which is 8pm here in Va.

All the excite had built and then we finally saw the WOD and it's a 7 minute AMRAP of as many burpees as possible. This is gonna suck! So tonight we will do an initial run through of the WOD to see how bad it is an then again of Saturday. Here we go!!!!

TODAY IS HERE!!!!!

Goodmorning!!!! Today is finally here! One of the most anticipated days in the CrossFit world, the release of the first open WOD for the 2012 Reebok CrossFit Games!!! This is more or less kind of a qualifying round for the big show.

In case you don't know much about the CF Games I'll explain a little. The CF Games is an international competition to find the fittest male and female in the world for that given year. This is done by arranging a series of grueling physical events, whether they be strength, metabolic, or skilled. This year the finals will be on ESPN, so stay tuned.

This will be my first year competing in the games and I am not going to try to be the fittest on earth, not yet at least. I am going to do it for the experience, the commradery, and to push others! The WOD is released today at 5pm and I will be going at the beast with my spear and shield in hand. Wish me luck!!!! Visit www.games.crossfit.com for more info!

My Reasons

Hello again! So, today I figured I'd tell you, the reader, a few reasons why I am doing this paleo challenge and what I want to achieve from it.

Not only am I a CrossFit instructor at CrossFit Seven Cities, but I'm also an amateur MMA fighter (Cage Fighter). When I began MMA I weighed in at 245lbs and was extremely out of shape. I began to train the martial arts and started to drop weight. I have fought three amateur bouts since then and my record is 2-1-0. My fights have been at middleweight (185lb) & a catchweight (180lb) but I feel if I'm truely going to make a run at this sport I need to fight at welterweight (170lb) or lightweight (155lb).

Right now I am fat and happy. I believe I'm sitting around 210lb-215lb and I'm looking to drop 30lb-40lb in these next ninety days. I will be posting a pre-paleo picture and weight and will keep you updated along the way!!!!!!

The picture below is after my last fight which I won via unanimous decision. From left to right its Josh Stafford, me, Greg Smith, & Cody Smith.

The Purpose

Hello, and welcome to Dinosaurs & Dumbells, a blog about my Paleo lifestyle and CrossFit workout plans for the next 90 days!!! My name is Kenny and I will be you tour guide as we travel through The Paleo Diet. So, now a little bit of background information about myself: I'm 23 years old, live in Portsmouth, Va, and recently graduated from the Newport News Shipbuilding's The Apprentice School as an Electrical Production Planner for submarine construction.

So, the idea behind this blog is to show you that a Paleo lifestyle can be achieved while living a busy life. I work 7-3:30, teach CrossFit from 4:30-6:30, get my own CrossFit workout in, train MMA, and still find time to treat my body how it should be treated.For the next 90 days I will post all my meals, workouts, and any other useful information I can find along the way that can help you stay healthy too!!! Tune in for updates, the challenge starts February 26th!!!