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Please Contact Coach Amanda Brown if you have any questions Phone Number 671-8589 Email Address halo0425@gmail.com


Paleo Diet:

As a simple explanation we define a Paleo Diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. A Paleo recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat. This is a starting point that is dependent on an individual's specific needs or goals.

Encouraged Foods:  Lean Meats such as Lean beef (trimmed of visible fat), Flank steak, Top Sirloin, Extra-lean hamburger (90/10), Lean pork (trimmed of visible fat), Pork loin, Pork chops, Any other lean cut Lean poultry (white meat, skin removed) such as Chicken breast, Turkey breast, Game hen breasts Eggs from Chicken (go for the enriched omega 3 variety), Duck, or Goose Other meats including organ meats and game meats such as venison, wild boar, or wild turkey Fish Shellfish Fruit Vegetables Nuts - Tree Nuts. Peanuts are not Nuts and are a no-no Seeds

In Moderation: Oils such as Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance) Beverages such as Coffee, Tea Paleo Sweets such as Dried fruits and Nuts mixed with dried and fresh fruits Sweet potatoes, yams Some lean bacon Red Wine- Paleo says that 1 glass of wine (6 oz.) a night is legal. We are pretty sure cave men had vineyards! Anything more than one glass per night is a cheat, and you can't save them up from nights before. Anything over one per night is a cheat.

Don’t Do It- These are Cheats:  Dairy Foods such as Butter, Cheese, Cream, Dairy spreads, Frozen yogurt, Ice cream, and All processed foods made with any dairy products Cereal Grains: Barley, Corn, Millet, Oats, Rice, Rye, Sorghum, Wheat, and bread products including bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour Cereal Grain-like Seeds: Amaranth, Buckwheat, Quinoa Legumes: All beans, Black-eyed peas, Chickpeas, Lentils, Peas, Peanut butter, Peanuts, Soybeans and all soybean products, including tofu Starchy Vegetables: Starchy tubers, Cassava root, Manioc, Potatoes and all potato products (French fries, potato chips, etc.), Tapioca pudding Fatty Meats Soft Drinks and Fruit Juices: All sugary soft drinks, Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index) Sweets: Candy, Honey, Sugars, Alcohol- Tequila is the preferred Paleo liquor, but it is technically a cheat.  Anything other than 6oz of red wine per night is a cheat.

(paleo information courtesy of www.lurongliving.com/challenge)


The Starter regimen is about understanding the foods we eat and empowering you to make better choices.  It is the least restrictive and provides an entry-level approach to changing your diet.  While the Elite and Pro regimens are a more preferable path for your long-term health, Starter is a stepping stone.  It also provides a foundation, so there is motivation to make better decisions, even if there aren’t “perfect:. Starter provides a manageable step no matter what your current physical or dietary state.  It is ideal for those who want to make a change but may be overwhelmed by taking the leap to Pro or Elite.  Those who being with Starter in mind will likely begin to transition to hitting Pro or Elite levels with some meals. The Starter regimen restricts a select number of foods and ingredients, but the impact on your body, performance, and perspective towards the modern diet will be enlightening.  Key Restrictions:  Wheat/whole wheat, sugar, soda, juice from concentrate, candy, meal replacement products, and artificial ingredients. Key Allowances:  All other grains, some alcohol, all fruit, starchy vegetables, natural sweeteners, dairy, legumes lemon/lime juice, caffeinated supplements, whey protein supplements.


The Pro diet plan also focuses on consuming high quality foods and removing or limiting only the most problematic foods.  While the Pro regimen does provided more options such as dairy, rice and some grains, white potatoes, legumes, and more sweeter options, it follows the same nutritional principles and goals as Elite. Many athletes who are training with high volume will choose to incorporate the Pro regimen as part of their training program because they need more healthy carbohydrate options than are allowed with Elite.  Pro may be the better option for these types of athletes. This does not mean that you cannot meet the nutritional demands of high-level athlete and still follow Elite, but Pro does provide more flexibility.  Pro also provides a regimen that is easier to follow, which may be perfect for anyone who is not ready to commit to the stricter Elite regimen. The Pro regimen will look similar to a focused Zone approach.  While Pro does not require athletes to measure their blocks, it does provide the guidelines to fill their macro nutrient needs with high quality foods and nutrients. Key Restrictions:  Wheat, sugar, corn, fruit juices, most alcohol, breads, pastas, artificial ingredients. Key Allowances:  Quinoa, whey protein supplements, rice, oatmeal(not instant), legumes, natural sweeteners, some alcohol, most diary (natural), caffeinated supplements, whey protein supplements.


The Elite diet level focuses on eating more nutritionally dense whole foods while avoiding troublesome foods.  Elite helps athletes see the greatest improvements in 5 weeks, especially in terms of weight loss, inches lost, performance, and overall health transformation.  This level is the most restrictive in terms of the number of limited or banned foods.  While it is the most challenging level, Elite provides sustainable structure into which we have thousands of converts over the years. Elite dietary guidelines accomplish three primary objectives: removing inflammatory and problematic foods, controlling insulin response (prevent blood sugar spiking), and giving your body a metabolic reset.  When you spend 5 weeks removing processed foods, sugar, grains, dairy, and legumes, you give your body a fresh start and you are able to set a new baseline.  At the of the Challenge, you may wish to add one food back into your diet at a time to see how your body responds.  Many of us spend decades consuming foods that are doing more damage to our bodies than we realized.  The only way to know for sure is to start fresh. Elite will look familiar to those who have experience with Paleo.  While there are many variations in the specifics of Paleo diets, Elite is dictated by current Paleo trends. Elite is perfect for those who want to start fresh and want to understand how common foods are affecting their body.  It is also ideal for those who have struggled to either lose weight or keep it off.  Elite may be the most personally enlightening path to take nutritionally, even if your plan is not to remain as strict in your dietary restrictions for the long haul. Key Restrictions:  Dairy, sugar, some natural sweeteners, legumes, white potatoes, wheat, rice, breads, pastas, corn, artificial ingredients. Key Allowances:  Ghee, cocoa powder, 100% raw unsweetened chocolate, limited natural sweeteners, 1 whey protein supplement with no added sugar per day, 1 glass of wine per day.

For more information, please visit http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

In 2012 I was 320 pounds and miserable.  I knew it was time to make a change and regain the control of my life that I had lost being over weight.  I was physically unable to workout so I knew I needed to get my nutrition under control first.  I was able to begin losing weight but I new I needed to include fitness.  I could not find a fitness routine that I could get into.  I hated the gym and I was not knowledgeable enough to workout on my own.  I tried many classes from step to Zumba but nothing felt right.  I had heard about CrossFit but questioned my own capabilities. For so long, I felt I was incapable of working out that I didn't think I would be able to complete these highly intense workouts. With the persuasion of some friends, I caved and gave Devil Dogg a try. The first workout was intense, but I finished and I was hooked! I found that CrossFit is all about completing a workout at your own level and continually pushing yourself further which is exactly what I have done. With the help from my incredible coaches, I have been able to find my inner athlete. At Devil Dogg CrossFit, I have not only found a great gym, but more importantly community athletes that continually push and support each other. There is nothing like the feeling of completing something you thought was impossible and having your fellow athletes and coaches there to cheer you on and celebrate with you. 

250 pounds, on 100mg of thyroid medication and a borderline diabetic.........January 8, 2011 was the day that I changed my life. I went to my primary physician for my yearly check up-to get my blood drawn which I have to get done yearly. About 7 days wait and my doctor would usually call me and tell me my results.......this time he told me he could not and needed to come down so he could speak to me face to face. I knew this could not be good. As I sat waiting for him to come in room, lump in my throat and not wanting to hear the bad, he came in and began to tell me my results were not good and he told me my thyroid medication will have to be increased and I am now a bodied line diabetic!! No way!!! I told him, I will not allow this to happen anymore.........As I write this I am now 175 pounds, have lost over 16.5 inches total and have went from a size 22 to an 11!!! My journey has been on going for 2 years and I can say it has been the best choice in my life, as I have battled my weight since childhood. I began by changing my eating habits. Lean meats, veggies, minimal fruits and nuts, and slowly cut out all sugars, dairy and carbohydrates, exercised in my basement on a treadmill and 29 minute cardio videos from a plan called the pink method. After about a year I was down 50 pounds!! I felt so much better but I couldn't stop there.......I had to up my success!Could it get better? YES!!! I Showed up for my first wod at Devil Dogg CrossFit, scared, not knowing what was in store. October 11, 2012 was my first day and I never quit. I will never forget my first WOD, it kicked my butt like nothing had done before, was sore for days and had to learn to walk again. I love everything about Deivil Dogg Crossfit from the amazing coaching to the commodarie of people there, variety of workouts and it is not a gym. I am in the best shape of my life, and have never felt so good. WODS still scare me. I remember my coach Chris telling me "WODS should scare you, if they are easy they aren't working" I have not only gotten stronger in my strength but mentally and self confidence has grown in so many ways. I love the challenge in all parts of CrossFit and my favorite is Olympic lifting. This box is full of the most caring, loving, supportive and motivational people ever. I say to anyone who wants to make a change in you life to tell yourself you are worth it and NEVER look back. My journey has not been easy to say the least, I have went through struggles and in the beginning my body hurt trying to flush out all the bad crap and train my body to eat clean. It was either let my health decline as a 32 year old woman or CHANGE! I have so many to thank in my lifestyle change, lifestyle? You ask.......it's a change that we must commit to for life, it cannot be temporary! Thank you to my amazing husband, Mom, Dad, sisters, family and awesome friends. My extended Family at Devil Dogg Crossfit my coach Chris and all the amazing friends at DDC. I feel the best I have ever felt in my life! I have participated in 5k's, hike and do activities that I could not do in my past. I am no longer borderline diabetic, off my thyroid medicine, and no longer an obese woman. Thank you for taking the time to read my story........Begin your change today, don't wait until tomorrow!!!! 

My name is Julie Cundiff and this is my CrossFit journey. Over 10yrs. ago I was told that I have a heart defect that probably went undetected for most of my life. I was put on heart medication and told to lose weight. I am 4ft. 11in. and at my heaviest weighed 173lbs. I have always been active, but wasn't big on "exercise." I decided I needed to do something so I joined Pueblo West Total Fitness. I was there for a few months when they offered a Bootcamp class. I decided to check it out and that is where I met a guy named Chris Carter. Little did I know that meeting Chris would change my life forever and was the start of my CrossFit journey. After a few months of bootcamp Chris left PWTF to start up DDC out if his garage and I decided to follow him. After each workout, I kept asking myself "what did I get myself into?!" It didn't take me long to answer that question. I was getting stronger, faster, and in the best shape of my life.  It has been over through 3yrs. since I started this journey and I don't know where I would be today without DDC and my CrossFit family.  DDC has pushed me beyond my physical and mental comfort zone. I have met great people who have supported me and I am honored to call my friends. I am no longer on heart medication and have lost over 40lbs. CrossFit is not about being the best or the fastest, but about making yourself better physically and mentally.    Thank you Chris and Melissa Carter for not only changing my life, but the lives of so many others. For that I will be forever grateful