Upcoming Clean Eating Challenge Details

CFFW will host a 60 Day Clean Eating Challenge this January to get everyone back on track.

Monday January 9th to Friday March 10th. Sign up on the whiteboard at the back of the gym.

January 9th from 6am-8pmHydrostatic Dunk Tank aka The Fat Truck will be at CFFW to get pre-challenge numbers. Wear a bathing suit, bring a towel. I will put the sign up sheets on the front counter as soon as I receive them in the mail.

Participants may choose the diet plan of their choice; Whole30, Paleo Diet, 21 Day Sugar Detox, The Zone Diet, IIFYM (tracking macros), etc.

Nutrition Prep with Margi, Nicole, and Shan O on January 7th at 11am- Join us at the gym for free nutrition prep. We will review the main diet choices and discuss which option best fits your lifestyle.

Buy in is $100 per person– The money covers the pre and post dunk tank and the rest goes into the pot for the winners. Give your cash to the trainer or email me to charge your cc on file margi@crossfitfw.com

The top two winners will split the prize money. Winners will be based on total fat loss and lean muscle gain.

Clean Eating resources:


Planning for Paleo

Practical Tips

Online Resources

Email me anytime with any questions you may have at margi@crossfitfw.com. Let the clean eating begin!


Grilled Jerk Chicken with Mango Cilantro Salsa

Winter was my favorite season as a kid.  My family had snowmobiles and a cabin in Cle Elum and we were always playing in the snow.  As a skier, I was happiest on the mountain and in the depths of summer I was pining for powder.  Now, as an adult (and as a parent with small kids), warm weather is a welcome sign of playing outside, camping, grilling, and a sense of ease, of slowing down.  With spring upon us warmer weather is approaching and sunlight shines past 5pm.  We seek bright flavors, Bob Marley in the background, and maybe a mojito (disclaimer: ice, lime, and mint are paleo, rum is not).  This is a great meal for the changing of the season.  Bobby Flay is notorious for having a long list of ingredients but don’t be intimidated, you probably have most of these on hand.  And it takes 10 minutes to prepare, 10 minutes to cook.

Grilled Jerk Chicken with Mango Cilantro Salsa (from Bobby Flay)
½ cup olive oil
1 onion, coarsely chopped
2 scallion, coarsely chopped
1 large Scotch bonnet pepper, stem and seeds removed (I left out for the kiddos and topped my chicken with crushed red pepper flakes)
1 T fresh ginger, grated
3 cloves garlic, coarsely chopped
1 T finely chopped fresh thyme
2 T red wine vinegar
1 T honey
¼ t cinnamon
¼ t nutmeg
Pinch cloves
1 t allspice
½ t salt
¼ t pepper
1 t lime juice
4 chicken thighs, skin on, bone in
4 drumsticks, skin on (I used 10 thin cut boneless, skinless chicken breasts)

Puree all ingredients, except the chicken, in a food processor or blender until almost smooth.  Pierce the chicken with a fork to make tiny holes.  Place the chicken in a large baking dish and rub the marinade into the chicken.  Cover and refrigerate 24-48 hours, depending on how intense you want the flavor.  Grill chicken on each side 5-6 minutes or until cooked through (165 degrees).

Mango-Cilantro Salsa
2 mangoes, peeled and diced
¼ cup finely chopped red onion
2 T chopped cilantro
3 T lime juice
3 T fresh orange juice
Salt and pepper, to taste

Combine the mangoes, onion, cilantro, lime juice, and orange juice in a bowl and gently mix.  Season to taste with salt and pepper.













Like with all fruit, you want to be careful you don’t overeat as they are high in fructose which causes your blood sugar levels to rise.  If you’re going to make this dish, this could be your fruit for the day.

Mangoes are a versatile fruit and can be either sweet or savory.  Serve on top of salads, alongside pork, chicken or fish, mix with BBQ sauce, with curry, topped with nuts and honey, on top of ice cream, or all by itself.  Mangoes from Mexico are in season now through September.  Make sure they are soft to the touch and smell ripe and fruity.  Mangoes are full of fiber, vitamins and minerals.  If you can’t transport yourself somewhere topical, eat a mango and it’s almost as good.

Clean Eating Challenge Winners….finally!!!

This clean eating challenge was unique because two of the top males and two of the top females were so close and did such an amazing job that I had a very hard time making a decision. I consulted with several other trainers and no one could help me because the results were simply fantastic. Several of our athletes did such an incredible job and I wanted to reward everyone for their hardwork and dedication. Their weight loss transformations are both impressive and very noticeable. If you’ve seen any of the competitors recently I guarantee you noticed their stunning achievement in just 30 days. Because the race was so close we decided to do a tie for First Place. Yes, I know the whole everyone gets a trophy mentality is not appealing to all but trust me, these athletes deserve it.

First Place Tie for the Ladies:
Marci Magarrell lost 14# and 8% of her body weight
Susan Greenside lost 13# and 8% of her body weight

First Place Tie for the Men:
Jarone Baker lost 10# and 5% of his body weight
Ross Fernley lost 9# and 5% of his body weight

Honorable Mentions:
Sam Turrell lost 7#
Greg Jordan lost 8#
Chris Meyer lost 9#

Great job everyone!!!

Fall Clean Eating Challenge

CFFW will host a 30 Day Clean Eating Challenge this fall to get everyone back on track.

The challenge will run from Monday September 14th to Wednesday October 14th.

Participants may choose the diet plan of their choice; Whole30, Paleo Diet, 21 Day Sugar Detox, The Zone Diet, IIFYM (tracking macros), etc.

Sign up on the whiteboard at the back of the gym.

Buy in is $20 per person. Give your cash to the trainer or email me to charge your cc on file margi@crossfitfw.com

Each participant must take a before and after picture and email the pictures to info@crossfitfw.com. Pictures must be taken in a sports bras and shorts or a swimsuit for ladies and just shorts for the men.

The top male and female will split the prize money. Winners will be based on total pounds lost and most improved before & after picture.

Planning for Paleo

Practical Tips

Online Resources

Email me anytime with any questions you may have at margi@crossfitfw.com. Let the clean eating begin!


What is Clean Eating?

There are hundreds of websites that answer this question in a hundred different ways.  And the answer to this question is different for each person at our gym.  Some of you have participated in a clean eating challenge before; some are brand new to CrossFit and have never heard the phrase.  This is an attempt to explain some terminology and hopefully help you reach your personal goals.

Basically, eating clean means eliminating processed foods, refined sugar, and alcohol (or significantly limiting it) from your diet.  And diet is the food you eat, not some “fad diet”.  Clean eating means eating healthy meals from real food that has fat, calories, and nutrients that fuel your body.

The idea is that if you only put real food into your body, your body functions better.  Doritos and Pepsi have zero nutritional value- they don’t make you run faster or lift heavier, they don’t make your digestive system work better or your brain smarter.  If you improve your input by eating meat (protein) and vegetables (vitamins and minerals), your output will also improve (lose weight, lower cholesterol, PR your snatch, etc).

Take this way of eating one step further and you get paleo.  Eating paleo means eating clean but also eliminating grains, dairy, and legumes.  Strict paleo limits oils used for cooking and encourages wild-game, grass-fed and free-range proteins.  Water is the only true paleo drink- it should be from a natural spring and free from fluoride and other additives.  You should also draw pictures on your cave walls.

The theory behind eating paleo is that our bodies have not kept up with the industrialization of food and we simply can’t process and digest grains, legumes and dairy properly.  Our body doesn’t need them to function at an optimal level.  Our bodies need meat and vegetables, some fruit, nuts and seeds.  And water.

What does this mean for you?  Here are some things to think about: is this your first attempt at cleaning up your diet?  Or have you been eating paleo for awhile?  Maybe you should start with eliminating processed and/or prepared food.  Then after a few weeks, try removing dairy from your diet and see how you feel.  Or, if you’ve been paleo for some time now, try reducing your cheat day to a cheat meal.  Wherever you’re at on the clean eating spectrum, make sure you set yourself up for success.

Here are some guidelines if your goal is to lose weight: Limit fruit to 1 serving a day (natural sugar is still sugar) and nuts to 1 oz per day (nuts are good fat but still all fat), eat tons of green veggies, and resist paleo treats. Don’t go overboard on paleo cookies, muffins, or candy bars.  They may be “paleo” but they won’t lead to weight loss.  A general rule of thumb for everyone is to eat your serving of fruit or sweet potato after working out.  Your body is depleted and can best process carbohydrates after a wod.  Salt is ok in limited quantities and use coconut oil or avocado oil for cooking (use olive oil for salad dressing).

If you feel you’ve plateaued at the gym, try increasing your protein and/or carbs, or try eating more.  Or less.  If you’re in the tweaking stages you can make subtle changes and see how it affects your body over the course of a few weeks.  Sleep more.  Make your rest more intentional.  Try yoga.  Meditate.  Keep a food log and see what you’re truly eating and fine tune your diet for better performance.

As with any diet, practical application to your life is a personal decision.  Eat grass-fed meat if you like the flavor and can afford it.  If you have access to all organic produce, by all means, eat organic.  But don’t feel guilty or give up if you can’t.  Make it work for your life.  Making changes that are sustainable is the key to long term health.  Pack healthy lunches instead of eating out every day.  Swap coconut milk for coffee creamer.  It’s not about a quick fix.  It’s about learning what makes your body work better so that you live a long and happy life.  The ultimate goal is to feel good, really good.