5 Reasons You Need this Paleo Challenge

Click on the picture for more info about the Challenge!



  1. Holiday Season

We are not naive. While we would love to believe that every one of our beloved members would place their health and wellness over fudge, pumpkin spice whatevers, and apple pie, we know this simply isn’t the case. Frankly we have seen people put 15-20lbs on over the holiday season.

There are two ways to live your life. Reactive and proactive. As CrossFitter’s, you have already established yourself as being proactive. Many of you did not need a debilitating chronic disease diagnosis before choosing to do something about your health. This is no different.

How much better will you feel going INTO the holiday season having lost 15-20 lbs?

How much less likely are you to give up that progress that to say, “Oh I’ll just fix it with a resolution?”


  1. Knowledge

The first part of living a healthier lifestyle is knowing what that means. The information you receive in the challenge will skyrocket your knowledge of what healthful and unhealthful looks, feels, and tastes like. But this is not all. There is action and more action.  Knowledge will give you faith in the nutrition protocol. But faith without works is dead.


  1. Accountability

Having a partner gives you that one last consideration before derailing your plan. Many of us attempt to go about making major life changes in secret. Both history and psychology show us the weakness of this method. By simply throwing in a buddy who you will have to “confess” to, your chances of success, if you commit to honesty, SKYROCKET. Try it, you’ll see.


  1. Free Scan

Many of you guys are now aware of the powerful snapshot the InBody scan produces of your overall health and fitness situation. All of you on the challenge will receive an after scan that will bolster your confidence in your gym, the CrossFit nutrition protocol, and YOURSELF!

What can’t beat that feeling of inner confidence and pride in yourself?


  1. Fun

Sucky fun is sort of the basis of what we do. Turn something that once seemed overwhelmingly difficult into a game and somehow it becomes interesting, maybe even fun. That’s how the Challenge works!



I had 39 reasons but I figured this was a good start.

The ONLY question you need to ask yourself is, “Would I like to be healthier, fitter, and leaner?”

If you are having trouble with answering that question, just ask me!



Sign up NOW!

*don’t use this if you signed up at the gym already

The Real Scoop on Injury in CrossFit and What to do About it



We’ve all heard it.

“You’re going to get hurt doing that CrossFit thing.”

“I knew a guy who knew a guy who went blind from CrossFit.”

The list goes on. In a future post I will explain where all this comes from and give you some truth. In the mean time, I wanted to address the more pressing parts of this topic.

At CrossFit Breaux Bridge + St. Landry, we are in the pursuit of facilitating physiological change in your body. That’s a big part of what getting fit is.

As many of us do not walk into CrossFit for the first time limber, flexible, and ready to hunt a grizzly bear, that sometimes means we need to make A LOT of changes. We do this through a cycle of stimulus and adaptation. The stimulus occurs in the gym, the adaptation (recovery) occurs outside of it.

Change can be uncomfortable. It is highly probably you are going to use muscles you didn’t even know existed, and you are going to try and restore your joints to their original ranges of motion.

This means we will be doing some pulling, pushing, and squeezing on tissues which are not yet accommodated to this. That’s what unfitness is.

At our gyms, safety, efficacy, and sound mechanics are of the utmost priority. You must know, however, that on the path to obtaining these new skills, abilities, and looks, there may be bumps and bruises along the way. This is not water aerobics.

The good news is, the majority of CrossFit injuries are acute (meaning they will go away) and mainly consist of some type of inflammation.

So what should you do if you think you might have an injury?

  1. TELL YOUR TRAINERS – while we are not doctors and are very cautious not to step beyond our realm of knowledge and expertise, the overwhelming majority of sports injuries are well within our expertise. Healing is part of training, and we know a lot about it. All of your trainers have worked through various injuries in their fitness endeavors. We will also let you know if we think it is something you should get checked out.
  2. GO TO THE BOX – we can’t help you if we don’t see you. Not only do we not mind scaling and modifying workouts for you, we enjoy it. It let’s us use our creativity. And we cannot prescribe stretches or drills to help you recover if we don’t see you.
  3. CHECK YOUR NUTRITION – because most injuries are inflammatory in nature, simply eating a non-inflammatory diet can “cure” your injuries almost immediately. That’s right, nutrition isn’t only about being fat or skinny.
  4. CHECK YOUR EGO – injury goes from chronic to acute when you keep doing the thing that caused it over and over. If you want a life of fitness, don’t break yourself trying to push through a movement that is actually going to make it worse.
  5. REST DOES NOT MEAN DO NOTHING – while we definitely want to rest whatever part of you may be experiencing issues, that leaves a lot of parts of you we can focus even more intently on. Many of our athletes and coaches will tell you that some of the biggest leaps in their fitness journeys came through injuries.

These tips are not all-inclusive, but if you find yourself with a nagging injury and you do the above, we can help even further! We know a ton of techniques to get you back up and running as quickly as possible.

If you think you may be experiencing this right now and are unsure what to do, email us at either CrossFit Breaux Bridge or CrossFit St. Landry so we can get you fixed up!


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Training Intent

– Strength: The intent today is to work with the same load for all sets with the Push Jerk. These can be done Touch n go if possible. Loads should be moderate.

Pistol work on EVEN minutes should allow you to get in some practice or work sets depending on your ability.

– Metcon: The intent with todays piece is to perform all sets with a 80-85% effort. You should be able push youir 400m pace right out of the gate.

Loading for S20H should be a moderate weight that can be done in 3 sets or less.

The air squats will serve as “recovery” between running/S2OH sets so pace these so you can regain your breathing.


Metcon (Weight)
EMOM 12:
ODD Minutes: 3 Push Jerks @70-75%
EVEN Minutes: Pistol Practice x 5 Reps each leg

record weight on PJ
3 RFT:
Run 400 Meters
30 Air Squats
15 S20H (135, 95)

Masters/Teens: (115, 75)
17min time cap
Goal’s Gym
Metcon (No Measure)
1a) Elbows Out Tricep Extensions: 3 x 15. Rest 30s.
1b) Barbell Reverse Curls: 3 x 10. Rest 30s.



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Training Intent

– Metcon: The intent with todays piece is to move, breath, and pace. Moderate intensity. For example, intermediate to advanced men should shoot for 2:00/500m pace on rower.

The type of pace we are looking is just fast enough to not be conversational. Split T2B into sets that maximizes efficiency.


Row 500 Meters
12 Burpees
12 T2B
2 MU’s (for Rx+)

Metcon (No Measure)
1a) Russian Swings: 3 x 15, AHAP. Squeeze Glutes at top. Rest 60s.

1b) Seated Lateral Raises with palms facing forward: 3 x 15. Rest 60s.

Goal’s Gym
Metcon (No Measure)
row, bike or run at Z1 pace for 5:00 then static stretch for 5:00



CFBB 0929


Training Intent

– Strength: Retest of Power Clean today. Make sure to record your numbers as you will need these next month. Try to beat previous weights by 5#.

– Metcon: Try to complete big sets for this piece and don’t overpace as this should be a sprint. Weights should be challenging. This workout is challenging mentally seeing that you’ll have a barbell in your hand for the entire piece. Don’t give in and put the bar down sooner than you need to. Go right from last set of hang power cleans to front squats without dropping.


Power Clean (1RM)
Find 1RM. Rest 2:00 between attempts.
– 8-10 Total Sets
For Time:

Deadlift (135, 95)
Hang Power Cleans (135, 95)
Front Squats (135, 95)

Masters & Teens: (115, 75)
9min time cap
Goal’s Gym
Metcon (No Measure)
Weighted Sit-ups: 3 x 12-15