Paleo Challenge!

Hey Everyone,

Here’s some information on a Paleo Challenge that I’ll be doing this fall. It is available for everyone who is a member of a Crossfit box. Here is the information for the challenge, sign up!


Luron Living Paleo Challenge


Nutrition – Is Your House Built on the Sand?

In life there are many things that will not succeed without something or someone else supporting it. For example, a house will fall down if it does not have a proper load structure, or foundation. Your heart will stop eventually if you stop breathing and visa versa.

There are a lot of fad diets out there. A lot of them are good in theory, but are not designed for sustained long-term nutritional support. If you notice, I am calling it nutrition, not a diet. Diets are meant to be eventually stopped or weened off of. When you stop a diet and return to your old habits, you gain the weight back. If you form good eating habits then you can sustain that nutritional plan and form positive eating habits to help you reach your long-term fitness goals.

I will admit, I didn’t buy into the idea of the changing my eating habits. I thought I could simply match calorie in for calorie out and be just fine. Well…not exactly. My Crossfit Box just started a 90 day Paleo challenge. The Box has seen a large amount of growth since I have been there, which has only been 2 months. Thus, making it a perfect time to get people jump started on the idea of Paleo eating.


Yeah…that’s what I had said. I had never heard of “Paleo” before getting interested in Crossfit. I am a Carb Junkie to the core. Give me the Chicken Parms, Pastas, Breads, Bagels, and Cereals. The idea of giving that up and eating…VEGTABLES…made me nauseous. I will certainly admit, I have not been the most faithful to the Paleo Challenge. I have had mornings where I have HAD to buy a bagel with my morning coffee. It is not the best way to start off the challenge, but you know what? I have no one to blame except for myself. On the bright side, I am paying attention to when I cheat on my nutritional plan, and I learn from it.

I’m going to share a video with you from the Crossfit Main site’s YouTube Channel. It is a great resource to tap if you have questions to be answered about anything to do with the Paleo or Zone nutrition plans. Watching this video caused the “aha” moment for me. For some reason, it clicked with this clip and I finally took the step to get serious about what it was that I was eating.

If you would like more specific information about the who, what, where and why primal eating will benefit you in your search for fitness you can check out the main site’s nutritional section here.

Hopefully this clip gave you some insight into why Nutrition will directly correlate to your goals, and results.


I took the plunge.

After months of research and curiosity, I contacted my first Crossfit Box and started becoming a regular attendee. I know what you’re thinking…probably along the lines of “oh great, another one to talk about CF and all the great CF things that he can do.” Well…clearly that will happen at some point, but right now…I am here to talk about how I started. After all, we all have to start somewhere.

I remember the night I made the decision to do it. I was fresh off of failing my third police dept PAT. The most recent failure was a big one, mentally, I had friends that had helped me get through the interview process and I felt like not only did I let myself down…I let them down. So I researched a couple that were in my immediate area, and I found CROSSFIT 508. It is a smaller box, tucked in the back of an old gymnastics school. To be honest, I had never even known it existed until I went there.

I had exchanged some emails back and forth with the contact person on their website. We set up a time for me to come in and do my introduction to the lifestyle (yeah that is not a typo, it’s a lifestyle change not a workout routine). I opened the door to the box and it made this wicked loud scraping steel on steel sound. There were already a group of participants gathered around the side of the gym waiting for the previous class to finish their workouts. EVERYONE instantly turned their head towards my direction. I felt like the awkward kid in gym class that no one likes. Until….I hear a voice shout “Hey, Welcome!” from across the room. The manager walks over from the side of the room, while still encouraging the WOD’ers to complete their workouts. I was instantly introduced to the participants in the room, as well as the other coaches and BOOM…there it is, I was part of the cult.

We had 5 others in our group for the introduction class that night. We went over some basic movements, air squats, ab mat sit ups, pull ups, and ring dips. Nothing too major, and I thought “I got this…no problem.”

Air squats, 10 reps BOOM Whats next?

Ab Mat Sit ups….10 reps ok, not so much BOOM, but still ready to move on.

Pull ups…ahhh about that. This is where my first reality slap hit me. I started banging out pull ups like I owned that bar, and then I hit my 4th rep. I couldn’t get the strength to get my chip up and over that bar. I hung there from the bar and said I couldn’t do it..I was maxed out. The instructor tied a band off of the bar and showed me just how I could actually do it. She took the time to explain to me how everything can be customized (or scaled) to your abilities. Every time I would start to lose focus, or feel like I am failing in the reps she would just whisper (“Stronger today, than yesterday”). I hit 10 reps, and dropped to the floor like I had just run a marathon.

I can’t even tell you what it was like to do the ring dips. Mainly because I don’t remember much more than I needed a band to help scale them.

Just like that, I was sold. I filled out the paperwork, and started attending 2 x per week. I wanted to ease into the workouts because it was clearly so radically different than anything I had been doing.

I can’t wait to share my adventures in Crossfit, and my attempts at primal eating with you here. Take care everyone.


Hi Everyone,

Some of you may be familiar with my professional blog that I have, thoughtsofamedic, its basically a spot where I can rant and rave about stuff that goes on, and how it pertains to EMS.

Well, that has gotten a bit boring for me lately. I think its mostly just a hump that I need to get over. For now, I am going to work on writing about my experiences at crossfit.

There is so much that I can talk about, and I don’t really know where to begin to be honest. I will start out talking about how I got started, and why. Then I will move into explaining some of the workouts and the point behind them. I will also talk about nutrition, it is a huge factor in training. This is something I didn’t have a true understanding of, until I started doing crossfit.

Stay tuned, there are a bunch of posts that I plan on releasing over the next couple of days.

Also, feel free to follow me on twitter @randerson911!

Take it easy,