WOD. 01-12-2015

As we gear up for the CFR nutrition program (starting in 1 week), I’m going to be posting some testimonials from CFR members who have made the transition to a paleo lifestyle and are enjoying many benefits because of it. Here is Ben Warner’s:

I have always been in sports but have never really put effort in to nutrition. It was time for a change. Lean, clean, and green is what they say. Meat and potatoes becomes meat and veggies. There is a lot of technical medical jargon that I recommend you read up on about breaking down of sugars, glucose levels, inflammation, etc..but the lifestyle is meat,  fat, and veggies.. Like a Paleolithic man hunting and gathering creating a 21st century lean, mean snatching machine…. So I did a 21 day sugar detox and never really stopped (occasional cheats are expected but only once a week) It took 21 full days but after that I was hooked on the lifestyle.

I have been doing crossfit for a year now and have been mostly paleo since early August 2014. Since August I have lost 25lbs, 2 pant sizes, have more energy, sleep better and have managed to clear up most of my psoriasis (which is tied to inflammation) 

Hardest part: planning meals…. I’m on the road a lot so lunch is not always easy. My solution was bring a cooler in the car with paleo friendly stuff like nuts, lunch meat, and green apples. Meat and threes are great for eating lunch out because you can get meat and three veggies…. Even Jimmy johns has a lettuce wrap..

Cravings: waking up at 3am in a cold sweat craving Momma goldberg’s nachos and some Good People snake handler can be interesting… Don’t give in, these cravings eventually go away. 

Advice: it is not a diet, it is lifestyle change which is difficult….but so are wall balls 

Rewards: – Got gold kettle bell on box command 
– soreness after Wod’s goes away faster 
– healthy weight loss 
-higher energy levels 
– clearing up of skin (psoriasis)

Thanks for sharing Ben! There will be a sign up sheet in the lobby for the nutrition seminar. Please sign up if you plan to be there so we can make enough copies of the handouts. If you plan on competing for the prize, you must attend the seminar.


100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
28 min. Cut Off
RX = excellent range if motion. It has to be earned.
Compare to: 05-05-2014

Mobility: 3 drills from the squat chart
3 drills from the overhead



  1. Ben – did you have any issues with the 21 day sugar detox? Fatigue, weakness, depression? (Cravings, lightheadedness, mood swings, irritability, inability to concentrate, homicidal tendencies?)

    Is it better, in the group opinion, to back off of sugar gradually or go cold turkey?

    • Jennifer K. says:

      I went cold turkey (no sugar, gluten, dairy) and its sucked for the first week to 10 days but once all the junk is out of your system you feel like a different person. I found I had to eat a lot more (healthy fats) to make up for no carbs and to not be hungry every 10 minutes.

    • I’m new to CFR, so hopefully that doesn’t disqualify me from commenting, but my wife and I also did the cold turkey sugar drop this past summer via Whole 30. The first week or two are pretty rough, but you start to feel pretty good in week 3 and by week 4 you’ll wonder why you didn’t drop it sooner. No mid-afternoon crash, consistent energy throughout the day. But as Jennifer said, you definitely have to up your fat intake stay full. For the first 30-45 days, I was eating ridiculous amounts of food as my body adjusted. But it was all super clean, no sugar, dairy, grain, or alcohol. Fair warning, if you’re used to a lot of carbs or sugar in your diet, it can be a little rough on your gut/bowels for the first week or so.

    • Ben warner says:

      Just cravings…. All the time for the first 10 days or so.

      I needed a 21 day detox to wean myself off sugars. im a fan of the detox because it helps kick your body of any bad habits and stabilize some hormones associated with sugar consumption.. Basically after the detox, you are able to wean off sugars. Can’t do one w/o other