Your Attention Please!

Posted: October 2, 2013 in Uncategorized

Some people have been a bit wishy washy about our Paleo Challenge an doing it on your own.  I’d like to touch on a few points as to why we are doing a “Paleo Challenge” anyway.  We do it to reset bad habits.  This summer, it got really easy to have that nice cold beer after work or play, but one usually turns into two, ect, ect…  Desserts, eating out, I don’t have time.  The Challenge is a time to fix those things.  Realize that if you stop eating out and buying all that “convienent” food, you will have the money to eat right.  Drinking  alcohol adds non nutrient dense calories that make their way to your liver, which just turns to more sugar in your blood stream.  Just a high carbohydrate diet leads to more insulin release, leading to insulin resistance, sugar cravings, a flood of bad hormones, and on your way to Americas newest craze, Diabetes!   Find the time to cook for the next 2-4 days in advance.   Eat lean meats, vegatables, some fruit and good fats.  It amazes me how we all admit to each other about how bad we ate the other day and how shitty we felt, but we do it again, and again.  If it’s the picture thing you’re worried about, GET OVER IT!  NO ONE CARES WHAT YOU LOOK LIKE!  YOU ARE MAKING A CHANGE AND HAVE TO START SOMEWHERE!  YOU ARE WHAT MATTERS!  We get the same comments from people who say they need to be in shape before they get started in our gym.  Another excuse!  Knock it off!  Two words, ON RAMP!  We are a community, better yet, a family of people dedicated to a higher quality of life.  We support each other through the good and bad times.  In our minds we are our worst enemies.  Harder on ourselves than anyone could ever be.  The Paleo Challenge is about change.  Not just in the realm of nutrition, but in how we look at life, feel everday, and perform at our best!   Get off the fence, get on board and get on track.  Doing it on your own is not all that fun.  Isn’t that why we come to Crossfit?  The people, the motivation, the support.  I did CrossFit in my garage for 6 months before I joined a CrossFit gym.  Not an easy thing to do.  When I was in my garage, I could back off when I wanted to.  No ones watching.  Coast a little.  When I joined the CrossFit community, a fire was lit!  The point is, WE are her for YOU!  ALL OF YOU!  I emphasize WE because everyone supports everyone.  We sweat, suffer, and laugh together!  No one is left out here!  You have until Friday October 4th to complete the Paleo Challenge WOD and turn in your $20.  More people, bigger cash prizes!

Tell your friends and family, On Ramp starts Monday October 7th.



Paleo Challenge WOD

Posted: September 30, 2013 in Uncategorized

It starts tomorrow, Monday, September 30!  Our 2nd Paleo Challenge!  Tomorrow, we will be conducting the WOD for the Challenge.  If  you aren’t able to make it tomorrow, you can make it up at some point during the week.  It must be done by closing on Friday.  Also, make sure you bring in your $20 entry fee.  Mens and Womens First place winners will take all the dough!  For all the other details, see the post prior to this one.  Next On Ramp starts Monday, October 7th.  Tell your friends and family!

Eat, Feel, Perform!

Eat, Feel, Perform!

















Paleo Challenge, On Ramp

Posted: September 24, 2013 in Uncategorized

Ok folks, here we go!  Here’s the breakdown for our next Paleo Challenge starting  next Monday, September 30.  A lot of this will be farmiliar to the people who did this before.  This is not only a challenge, but an educational process.  You will learn more about yourself than you think you may.  You’ll find out what removing certain foods from your existing diet will do and how much better you will feel.  Aches and pains will subside, sleep will get better, perfomance in the gym, everyday life will be better!  Change isn’t easy.  It isn’t supposed to be.  Only from hard work do we get results.  Pills, powders, DVD’s and big gym hype are temporary solutions to real issues that need to be addressed in our lives.  So here’s the breakdown.


Paleo Challenge October 2013

The challenge will last 6 weeks-42 days. It will officially start on September 30th and end on November 10th. There will be a $20.00 buy in for each participant.
There will be a mens division and a womens division.
Important dates to remember:
1. September 30th – start date
2. October 5th – The Paleo Challenge WOD must be completed and recorded by a trainer and $20.00 must be turned in to start the challenge.
3. October 5th – before photos must be submitted to Before and after photos are critical and required. Here is a great example of what your before and after photos should look like.
4. November 11th – After photos must be submitted to Paleo Challenge WOD must be completed and recorded by a trainer. Daily food point totals must be turned in to a trainer.
Here is how the winner will be decided:
1. You will all start with 210 points. You will each have 5 points at the start of each challenge day. 5 points a day for 42 days = 210. If you eat a food that is not allowed during the challenge you will lose ALL 5 POINTS FOR THAT DAY. So, if you eat a piece of cake on day two of the challenge you will now only be able to collect 205 possible points at the end of the challenge. Those that eat 100% paleo for the entire 60 days will collect all 210 points.
2. The person with the most improvement in the before and after Paleo Challenge WOD will receive 30 points. Second place will receive 25 points, third place 20, fourth place 15 and 5th place 10 points.
3. The before and after pictures will be judged by disinterested third party strangers who know none of you. They will be ranked in order from first to fifth. The same points will be awarded for each place as above.
4. The person who collects the most points will be declared the 2013 CrossFit Benchmark Paleo Challenge winner and will receive a cash prize of all collected money for your division and a package of goodies!
Food choices, what’s allowed, what’s not:
1. NO SUGAR. I don’t care if it’s super natural 100% raw organic made by bees that eat only grass fed flowers. It’s still sugar and it’s not allowed. Here are a few more ways sugar can be hidden in your foods by an alias name. If you see things like this written on your package it really is just plain old sugar. This includes all forms of artificial sweeteners. Sugar from fruit is allowed (an actual piece of fresh fruit).
2. NO GRAINS. This includes bread, rice, pasta, cereal, oatmeal, corn, and every other pseudo grains like quinoa, even if they are gluten free.
3. NO DAIRY. NO Milk, cheese, yogurt…Butter IS ALLOWED.
4. NO LEGUMES. This includes peanuts, peanut butter, beans, peas, and lentils to name a few.
5. ONE GLASS OF WINE or gluten free alcoholic beverage per week is allowed.
6. You are permitted to use protein powder. But your protein powder must not have any of the above banned substances in it. So 100% pure unflavored whey protein is allowed. Mixed in water of course.
Remember, eat meats, vegetables, nuts and seeds, good fats from animals, Olive oil or coconut oil, some fruit and no dairy or sugar. Drink plenty of water. If you have a question about whether a food is allowed or not chances are its not allowed. Just don’t eat it.
Keep a food log of what you eat daily. It’s up to you how detailed you want to be. You can track every single meal, and time eaten, how much sleep you got, ect… Being this detailed will definitely educate and remind you of the correlation between all the factors above. At the very least, write down the base of your meals per day and your points for the day.
You are on an honor system folks. Not writing down a cheat meal will only reflect on you and your results in the end.
The Paleo Challenge WOD will be on Monday, September 30th during all open class times.
1 round for time of:
500m row
30 push-ups
40 sit-ups
50 air squats
500m row
If you cannot make it on Monday, you can complete the WOD any day during the week. Just let the trainer know so they can set you up and record the workout.
What you need to do:
AVOID YOUR SCALE! Everyone gains and loses weight differently. Muscle weighs more than fat. You will gain muscle. And, NO, you will not get all muscular like a bodybuilder!
Take your before pictures
Start eating correctly and logging your daily points
Complete the before Paleo challenge workout
Continue logging daily points
Complete post Paleo challenge workout
Turn in after photo
Turn in total food points
Collect the winning purse!
Good luck and if you have any questions post them to the comments and we will answer them as quickly as possible. Have fun and remember, this is for you to make changes that will improve your health and fitness. Don’t get caught up in the competition. Have fun and help each other out.

Here is a sample grocery list for the Challenge


Produce Department

  • Focus on the crops that are in season in order to get the best prices and nutrient content.
  • Choose organic when/if possible and if your bank account allows.
  • Stock up on what’s on sale – many vegetables can be frozen for later use!
  • Purchase spinach, salad blends, pre-cut vegetables, etc. if convenience and minimal prep time are important.
  • Fill your cart with color!

Get Lots!!

  • Great choices include: spinach, greens, broccoli, zucchini, cauliflower, asparagus, brussels sprouts, cabbage, onions, garlic, fresh herbs, sweet potatoes (for post workout meals), mushrooms, tomatoes, eggplant, bell peppers, avocado… (Avoid the nightshades if you have autoimmune issues.)

Don’t go crazy here! Fit fruit into your diet primarily in the post workout period.

  • Great choices include: Berries, watermelon, cantaloupe, mango, peaches, grapefruit, oranges, plums, apples, bananas

Meat Department
Go for grass-fed meat, wild caught fish, and free range poultry if it’s available and within your budget. If choosing farm raised meats opt for leaner cuts, if grass fed the fat is good!!


  • Beef, bison, venison, wild game, pork – they’re all good! Sirloin, tenderloin, flank, and strip steaks are the leanest choices.
  • Poultry – When choosing poultry the breast and thigh portions will yield the most meat and from a food to $$ ratio are the best bets! There are also many
  • ‘natural’ sausage options available in large supermarkets – chicken apple sausage is wonderful!!

Fish & Seafood

  • -Salmon, tuna and other fatty fish are the best choices due to their high Omega-3 fatty acid content. For variety cod, perch, tilapia, mahi, scallops, shrimp, etc. are good choices too.

Dairy Department

  • Don’t spend too much time here!! Look for the eggs. Omega-3 fortified eggs from free-range chickens are the optimal choice!

Many times this is where people get in trouble! So many pretty packages with pictures of cookies, crackers, snacks, etc. AVOID aisles of temptation!!

  • Next stop – oils. Coconut oil and olive oil are must haves. Avocado and walnut oils are also very good on salads.
  • Coconut milk (the kind in a can with no sugar added), in post workout smoothies, and as an alternative to creamer if you’re a coffee drinker. Get some!
  • Nuts and nut butters are also good to have around for quick snacks and in a pinch. Walnuts and macadamia nuts are the best choices and walnut butter is EXCELLENT! When choosing nut butters make sure there are no added ingredients. Also, purchase unsalted nuts.

Our Next On Ramp class starts Monday October 7th!  Tell your friends and families!

Starting this Thursday, September 19th, Thursday classes are cancelled until further notice.  Sorry for any inconvienence.  There is a lot coming up in the near future and some extra time is required for prep!  For example, our next Paleo Challenge will start Monday, September 30th.  Like our last challenge, there will be prizes and money to our top finishers!  The Challenge will be 6 weeks long and there will be a couple of things that will determine our top finishers.  More on that in a post coming soon.

Super stoked on our new people fresh out of last months On Ramp and all of this months new peeps!  We keep it personal folks.  No special coupons, no quick intro.  We give you a solid base of knowledge to carry you into our open classes.  Even our open classes are limited in size to keep the quality of instruction.   Give us a call to schedule a personal consultation so we can get to know you and what your goals are.  We review your medical history and what you have been doing in the past to set you on a path to being the best you can be.  Next On Ramp starts Monday, October 7th.

Squat commandments

BBQ and Sign Up For Classes

Posted: September 4, 2013 in Uncategorized

Our friends Todd and Teresa will be hosting a gym BBQ at their home just right up the street on Saturday, September 14th at 3pm.  There will be a sign up sheet at the gym for food and games.  Tons of fun for all!  You can also contact Teresa on Facebook or at 916-223-0522.

OK folks.  We need everyone on board here.  We need all clients who are currently attending classes to sign up for those classes.  Our Front Desk HQ system is compatible with ALL smartphone formats and is easy to use.  If you can play Candy Crush or operate any App on your phone, there is no excuse.  This will be posted on the board on the gym also.  Everyone will be given the opportunity to get on board by this Friday, September 6th.  After that, it’s 10 burpees for not signing in prior to class.

The next On Ramp starts next Monday, September 9th.  Tell your friends and family folks!!!

Get well soon Renee!!!  We miss you!!!

Get well soon Renee!!! We miss you!!!

Labor Day and BBQ

Posted: August 28, 2013 in Uncategorized
Position is power.  Not in this pic!

Position is power. Not in this pic!

Two words that go great together!  But will be happening seperately.  A quick heads up on our Schedule for Labor Day.  Coach Mat D. will be running one class at 10am on Monday September 2nd.  All othe classes will be cancelled that day.  Our great friends Todd and Teresa will be hosting a gym BBQ at their home on Saturday, September 14th.  So save the date folks!  We will be posting up a sign up sheet at the gym for who wants to bring what.  We will post a time soon.

Don’t forget the Hotshots19 WOD this Saturday, August 31 at 9am.  If you haven’t seen the wod, it’s a beast!  Not to worry folks, we will accomodate all participants.  We are even considering a team version.  Those who want to give the full version a shot, be ready!  Either donate online at or bring in your donation and we will do a mass donation in the name of CrossFit Benchmark.

We support our First Responders!  Keep them strong to keep us safe!

We support our First Responders! Keep them strong to keep us safe!

August has been quite a whirlwind!  New people, new class times, PR’s exploding, Whew!  Let’s keep rolling!!!  Next Saturday, August 31 at 9am, we will  be hosting a fundraising WOD in conjunction with CrossFit HQ to raise money for the nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.  Check out the website HERE for details.  You can donate online at the site or you can bring a donation to the gym which we will make in the name of CrossFit Benchmark.   As of now, we don’t know what the WOD will be, but when we know, we’ll pass it along.  Knowing CrossFit HQ, we’re expecting a doozie!

Our next On Ramp classes for anyone wanting to get started in our gym will be starting on Monday, September 9th.  Classes will be on Monday, Wednesday, and Friday at 9am and 7:30pm.  Classes last 1 hour and are limited to 7 people to assure a quality learning enviroment.  No huge “Coupon” specials here folks!  We work with your current abilities and help you to attain your fitness goals and beyond.  Sign up HERE and get ready to change your life!