CrossFit Assault

Constantly Varied, High Intensity, Functional Movement


healthy fats

Countdown to the CFA 2013 Lifestyle Challenge – starting in 7 days………

The CFA (Crossfit Assault) Lifestyle Challenge isn’t about following the latest trend. It is about YOU!  Only you have the POWER to make good lifestyle choices.  Join us on 2 Feb and will we discuss – good food, sleep and fitness. Basic items, but pretty important to a superior quality of life.
The Challenge is open to both CFA members and non-members. While centered on a Paleolithic diet (Paleo or Whole-30), the overall intent of the Challenge is to help YOU find your optimum mix of diet, exercise and sleep to achieve maximum fitness gains. You will be partnered with an experienced “challenger” and provided with resources to help you get on your way.
Additional resources:
2 February 2013 – Meet and greet; information meeting at Crossfit Assault. We will begin at approx 11:45 am right after the completion after the 10:30 WOD (workout of the day). Meet your partner/team, learn tips on how to “challenge” your eating, sleep habits, and overall lifestyle. Pre-challenge body measurements will be taken to provide a starting point to help gauge your progress.
4 Feb 2013 – Challenge begins!  Pre challenge benchmark WOD (workout of the day) – We will choose one you can do anywhere!! The before and after Challenge results from this workout will help you gauge your progress.
2 and 4 March: Post-challenge body measurements taken at Crossfit Assault to help gauge your progress.
4 March 2013 – Challenge completed. Post-challenge benchmark WOD (workout of the day).
4 – 15 March – results tallied
16 March – Winners announced
Interested or just curious???
Join us on 4 Feb, but first please send us a little bit about yourself to prior to 3 Feb assist in the registration process:
In the subject line include:  CFA Lifestyle “your name”
 Are you a Crossfit Assault member? y/n
 Would you like to be? y/n
Is this your first CFA Lifestyle/”Paleo” Challenge? y/n
If you are currently /or have previously followed Paleo/Whole 30/ 21day Sugar Detox eating habits would you be willingly to partner with  “beginners” for our 30-day Challenge. y/n
Food plan choice – choose one: ___             You can also wait until the 2 Feb “meet and greet” to choose
1)     Paleo (** my suggestion for beginners).
2)     Whole30
See you on 2 Feb ~ 11:45am, Crossfit Assault, vor dem Lauch 22, 70567 Möhringen Fasanenhof, 70567 70567 Möhringen70567 MöhringenDE

Breakfast Frittata


6 eggs, whisked with salt and pepper to taste

1 tsp. of your favorite seasoning(s)

~ 1 cup of shredded/ground meat (I used chicken and chuck roast – the point is to clear out some left-overs)

1 red (or other color) pepper, diced

2 Tbsp diced onion or shallot

1-2 garlic cloves, minced

1-2 Tbsp coconut oil, grass-fed butter, or ghee

Preheat oven to 350 F. Heat oil over medium heat in an oven-safe skillet. Add onions, garlic, and peppers and sauté until translucent/soft, about 3 minutes. Add the meat, just to warm it up stir that around and spread into 1 thin layer. Pour the eggs over top of the whole mixture and let cook for a couple of minutes, until the eggs are set. Put the whole skillet into the oven for 10-15 minutes (just keep an eye on it). I like my eggs well cooked and the meat that is poking out to get a little crispy.

**optional ingredients – mushrooms or any seasonal vegetable (I like spinach).

Cheese. Many paleo folks do not do dairy. Many primal folks do. It is personal preference in my book. Too much gives me pimples and hurts the Hubs’ tummy. Today we had cheddar …. and it was DELICIOUS! (I used about 1 ounce, shredded)

Original Post

You don’t eat grains?!


You eat THAT much fat, it’ll kill you!!

Have any of you heard these or similar statements? I certainly have, but are you prepared to answer them?

Paleo. Primal. Ancestral. Neo-Primal. Whatever the name, it’s all about getting back to our roots and eating the types of foods that benefit and most efficiently fuel our bodies. Although this concept makes perfect sense to many of us, sometimes it is met with doubt, if not downright contention, from our co-workers, friends, and families. Mark’s Daily Apple offers a couple of great pieces on how to respond to the shock and disbelief that people may have when they discover that you don’t eat grains or that you consume a high amount of fats, especially the saturated kind. The articles explain in detail and give source references of how these dietary changes are positively supported by science and facts. The articles also give you a simple sentence or two with which to answer the quetions or accusations that those in disbelief may most commonly pose.

Top 8 Most Common Reactions to a Grain-Free Diet

Top 7 Most Common Reactions to a High Fat Diet

Post your comments, thoughts, questions, or ideas about other subjects you would like to see me write about.


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