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So, almost all of you are taking on a Paleo based nutrition challenge. My recommendation is that you change your diet for performance purposes first, not weight loss. Once you get through your first month of having cleaned up your nutritional habits you should start to see the performance improvement you’ve been looking for. If at this point you haven’t lost any weight, we should look at what you’re eating and the quantities of what you’re eating. If you want to perform at your best and you start eating like a bird, you might not see the performance you have hoped for. This is just my educated opinion, take it with a grain of salt…

Check out the The Lectin Report. Might give you a little insight as to why we should be cleaning up our diets.



On the Minute Every Minute For 7 minutes of:

Snatch @ 85%


7 minute up ladder (3-6-9-12….) of:

Snatch 95/68

Chest to Bar Pull ups



Allie being studious, taking notes and keeping track of her WODs

You folks put up some serious numbers yesterday, I am super impressed and excited! I love to see people exceeding their own expectations. Way to go, ACF!



Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?

Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.


Three weeks in and Lanette is already hammering out double-unders like a pro! Well done!


I know a lot of the things we do can be difficult and if you don’t practice them they’ll probably stay difficult for you. Now, some things come easier to some and not for others and the opposite too. When the workout of the day is done and there is extra time before the next WOD starts, that is your chance to practice things you want to be better at. For instance, if you want to get better at snatches or front squats, pick up a PVC pipe and get to work. If you’d like to work on pull-ups, chalk up and make it happen. If you still can’t do a squat, keep stretching or start stretching! My point here is if you are going to get pissed off that you suck at something, do your best to fix it and I will do my best to help!


This is not directed towards anyone in particular but if you think I’m talking to you maybe you should get to work!



Front Squat

2-2-2-2-2-2 reps



for time:

100 double unders
1 pull up
1 toe to bar
2 pull ups
2 toe to bar
3 pull ups
3 toe to bar
4 pull ups
4 toe to bar
5 pull ups
5 toe to bar
6 pull ups
6 toe to bar
7 pull ups
7 toe to bar
8 pull ups
8 toe to bar
9 pull ups
9 toe to bar
10 pull ups
10 toe to bar
100 double unders


48 year old John, nailing some double unders. I have no clue what Dan is doing, Keith must have been coaching. Happy Birthday, John! It’s nice to have an old guy in the gym making us all work hard!


complete as many rounds as possible in 15 minutes of:

4 hand stand push ups

8 ring dips


The nutrition project starts tomorrow

Finally a little cloud cover and a cool breeze


Our little nutrition project starts tomorrow. If you have any questions please ask! If you’d like to enjoy one last brew at the gym, today is your chance. After today, Friday nights will be game night (without the booze). Which I think would be a ton of fun!!!



for time:

185 pound clean & jerk, 30 reps

Great snatches and new double unders

All of you are starting to come around with those snatches, seriously looking good people! We also had a bunch of you get double unders, consecutively! Great day at the box as usual.


Amby Anger with a strong catching position on snatch day



today we will be doing Keith’s Birthday WOD

He turns 25 today, October 10th.

You’ll have to come in to find out what the WOD is!

Start planning your attack

Make sure you start planning your attack on this whole nutrition project and make it happen. Just do us all a favor and don’t look too deep into it! If you plan on going ‘Paleo’ and have to ask if it’s Paleo, it’s probably not. It’s almost that simple but not really…

I have posted this video before but I think it gives you a pretty good idea of where we need to be going with this whole nutrition project.


A little more if you’ve got time

If you have any questions about what you need to be doing, we have a wealth of knowledge in this gym of ours. Please feel free to use the blog to ask any questions and I’m sure we can help you out.

Here are a few links to get you started: (let’s start with our local and kinda local sources)

A Foothill Home Companion

Render The Fat

Mark’s Daily Apple

Robb Wolf



3 position snatch

35 double unders

-do a set every other minute for 20 minutes

Thank you Team ACF!!!

Big weekend at the box. Thank you Scott for bringing in the sushi for the birthday party. I’m glad you all had a good time and were dancing while the remodel got started. Thank you Kyle for getting everything in line for the remodel and thanks to everyone who came in and gave a helping hand!

Molly and friends dancing!
Some of the work crew. Thank you!
Looks great, thanks Kyle!





box jump

push press 115/78

knee to elbow

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