Saturday Carlos and Michelle hit the workout HARD and got some PRs s well!
3 cleans on the minute for 5 minutes at 75%
2 cleans on the minute for 5 minutes at 85%
1 clean on the minute for 5 minutes at 90%
Carlos got to 203#!!!
Michelle got to 88#!!! nicely done guys!
Monday started at 5 am with Buck and Jen training at Maxim in Scotts Valley. Jen hit a PR on her bench press 5 rep for 107# and Buck lifted heavier for a 5 rep than he did since his shoulder surgery, which is awesome! 125# for 5 reps !!
Erron hit a PR in his 1 rep max jerk at 180#
Lisa hit a PR in her 1 rep max jerk at 100#
Teresa also had a great day hitting a PR in her bench press 5 rep at 90# and 94# for 4 reps!!
Tuesday started off right at 5am AGAIN with some PRs:
Matt did a 5 rep bench press at 155# his old was 145!!
Mary did a 5 rep shoulder press PR at 65#
Kathy did a 5 rep box squat at 90# (her old was 80)
Everybody is doing so great and getting stronger as well as breathing better in the endurance workouts I've been programing for you. I have been giving homework to Bo to ready him for his upcoming 50k and he's finding the time to hit it hard as well as make his sessions for CrossFit. Super stoked on him and his improvements he's making.
1 mile time trial ALL OUT EFFORT on 7% grade treadmill. rest 10 minutes, then 2 mile easy tempo run for time.
That's all the catching up for today - more tomorrow and more recipes as well :)
Tuesday, February 28, 2012
Wednesday, February 22, 2012
Zoned Turkey Chicken Chili
This recipe is an oldie but a goodie. Teresa has had this one a few times and my x husband Randy still makes it as well. Yummy dinner and lunch for a few days.
Turkey and Chicken Chili
1 large onion, chopped then sauted in olive oil.
1 cup chopped carrotts and 1 cup chopped celery
1 cup sliced green/red/yellow peppers
1 1/2 lbs ground turkey
2 chicken breasts, skinless boneless
2 - 15 oz can tomatoe sauce
1/2 cup red wine
2- 30 oz cans stewed tomatoes or whole tomatoes
1 15 oz can kidney beans optional
salt, pepper, cayenne pepper, garlic powder, sea salt.
saute diced veggies with olive oil until tendar. remove from pan and set aside. Spray pan with cooking spray and add ground turkey and diced up chicken breasts. Cook until almost done. Add back diced veggies along with red wine, tomatoes and garlic and spices. bring to boil.
simmer on low for 1 hour with top off. add kidney beans and simmer for another 15 minutes. turn off heat and let rest for 10 minutes before eating. Top with diced scallions. NO CHEESE although that would be delicious!
Bake gluten free cornbread to package instructions and enjoy a yummy guilt free meal thats great for you!
Im CrossFit and I KNow It......
Catchy Title. Check out my facebook for the video pertaining to the title...you'll definitely laugh your asses off! It's been a little while since Ive posted your workout results with amazing pictures, and I know how much you all love reading about what you've accomplished - so I'm sorry. I'll play a game of catch up right now.
Friday Megan kicked off the start of the weekend with her very first DOUBLE UNDERS! Check her out catching some air!! Misty did a fantastic workout along with her first ROPE CLIMBS!!! Amazing job girlies!!
I however did nothing super amazing except cook this delicious agave crusted salmon for dinner. Ignore the jalapeno coconut rice on the side please and focus ALLLL your attention on the yummy hunk of fish and vast green salad. Yum Yum!
Thursday, February 16, 2012
Laughing My ASS OFF!!!
So I follow a Blog Called Pioneer Woman and the woman is hilarious!! This is her latest post. Im SURE you all can relate to this one!!!
Yesterday Marlboro Man and I ran to the big city to shop for his mom and grandma, to pick up a couple of last-minute things for the kids, and to be alone together and have one-on-one conversation without our four precious children, our hungry, demanding cattle herd, or our two malodorous Basset Hounds needing something. And we didn’t “run” to the big city, we drove, which brings me to my point: part of the topic of conversation in Marlboro Man’s pickup was our new wintertime plan—which is to start today—of getting out of bed at 5:00 am so that we can spend an hour working out together before the kids get up and before Marlboro Man needs to go feed cattle. This conversation began after I spent ten minutes lamenting how jiggly I am after a summer and fall of cooking constantly for my cookbook, filming two seasons of a cooking show, and discovering the joys of semi-soft unripened cheeses.
“My jeans are tight, my back fat is violent…” I said. “And I’m at the point where I either need to buy bigger jeans or do something drastic.” So Marlboro Man calmly and without agreeing with my back fat lamentations, which is why I’ll keep him, laid out his prescription of early morning exercise, and committed to joining me in my new fitness regimen so I wouldn’t have to go it alone. Of course, he didn’t empathize much. He is chiseled out of granite and weighs the same as he did when he was seventeen. Not that I’m complaining. Granite’s my favorite.
Two-thirds of the way to the big city, I asked Marlboro Man to pull off the highway and stop at a very busy convenience store so that I could get some coffee. I’m nursing an upper respiratory infection and had been feeling a little draggy, plus the conversation about my getting up at five to work out for an hour really wore me out. So we both went into the convenience store: Marlboro Man headed to the refrigerated case to get a can (not a bottle, as bottles don’t taste right) of Dr Pepper and I headed to the coffee area to fill a large cup with the nectar of life.
It took me awhile to fill my cup because this particular convenience store has a beautiful run of coffee options. You can get French Roast, Columbia Roast, Breakfast Blend, Kona Blend…not to mention all sorts of little squirts of flavor and shots of different forms of cream. I want this coffee area in my house, is what I’m saying. So I stood there and decanted, squirted and decanted some more until I had a great big ol’ cup of beautiful convenience store coffee that was likely extremely caloric but I only had one more day before my new exercise program so I figured I’d go out with a bang.
I headed toward the register. I could see Marlboro Man standing there waiting for me so he could pay for his Dr Pepper and my coffee together because he’s chivalrous that way, and because he has never known me to have a single dollar of cash on my person. The store was packed with other patrons, because it’s a choice location on a busy highway and because it’s an incredibly nice convenience store that offers many coffee choices, many wiener/hot dog choices…and doughnuts. Along my journey to the front of the store, I passed the very large, very impressive and beautiful glass doughnut case and was accosted by a very large, very crisp-and-sweet-looking apple fritter on the top shelf. It tapped me on the shoulder, then it reached out its long, evil fingers and said “Come…come to me.”
Without thinking, I removed an individual square of paper from the dispenser and reached for the knob of the window that was separating me from the apple fritter. I say without thinking because I somehow had completely pushed the entire conversation I’d just had with Marlboro Man about my back fat out of my consciousness. Or if it was at all in my consciousness, I must have rationalized it by reminding myself that I only had one more day to party before my 5 a.m. boot camp began, or even that apple fritters are actually a healthy doughnut option. They have fruit in them, after all.
I pulled the knob to the right, thinking the door would slide to open, but it met with a tiny bit of resistance. I had Christmas shopping on my mind—what size top I should get Edna Mae and how I wanted to find a perfume counter and sniff all the men’s cologne—so I inexplicably pulled backward on the knob, possibly thinking that the door opened by flipping up rather than sliding over. Then, suddenly, a horrible sound crashed through the heavily trafficked convenience store when the entire tempered glass front of the beautiful doughnut case shattered into thirteen million tiny, sparkly pieces. The sound was deafening and seemed to happen in slow motion, as if a house of glass sitting on a frozen lake had fallen down wall by wall. I stood there in shock, not knowing what to do. Glass was everywhere: in the doughnuts, on the floor, in the adjacent sandwich case, in my boots, into which I’d tucked my jeans. And the small stainless knob was still in my hand.
Customers ran over to see what had happened, my husband among them. And when he saw me standing there in the middle of a sea of tempered glass, a small knob in my hand, the now-exposed array of doughnuts right in front of me, and a look of horror and confusion on my face, he had but two questions for me:
“Are you okay?
“Yes.”
“What happened?”
“I wanted a doughnut.”
By now the manager, assistant manager, cashier, assistant cashier, and probably all their friends and relatives had rushed over to the scene. The manager wanted to first make sure I was okay.
“Ma’am, are you okay?” the nice gentleman said. “You’re not hurt, are you?”
Still holding the knob, I answered, “Yes. My pride is hurt. It is badly, badly injured.”
But other than that, I told him, I was totally fine, and may I please borrow a broom and a shop vac so I can whisk all this away and pretend it never happened? I noticed a woman out of the corner of my eye. She had her hand over her mouth.
“Oh, we’ll take care of it,” the manager said. “I just wanted to make sure you’re okay.”
“I’m absolutely fine,” I insisted. “I am so, so sorry. I don’t know what happened. One minute I was reaching for an apple fritter…the next minute…” I shook my head in disbelief.
“It’s perfectly okay, ma’am,” he reassured me. “This has actually happened once before.”
I immediately felt better. I’m not the only person who’d shattered the doughnut case at this convenience store. All was suddenly better now. But then I did something I can’t explain. I instinctively began reaching for the apple fritter. I don’t think I actually had any control over this action. I didn’t logically believe I should get the apple fritter; I think it was a desperate attempt to just carry on and pretend the whole thing hadn’t happened. Or maybe I really just wanted a doughnut.
That’s when the assistant manager stepped in. “Oh, ma’am…you can’t have a doughnut now,” she said.
I know she was just trying to protect my gastrointestinal tract from glass shards, but at the time she said it I felt like a little girl who had just been grounded from round, delightful yeast treats. It took me a minute to realize she was just gently reminding me not to hurt myself. My face felt hot.
After several minutes of offering to help clean up and insisting on paying for the broken glass and trying to figure out what country I was going to move to once I left the store, I finally made my way to the counter so that Marlboro Man could finally pay for my coffee. But when we got there, the cashier held up his hand and said, “Don’t worry about it—no charge.” I think he wanted me to leave as soon as humanly possible.
When we got in Marlboro Man’s pickup and continued on our trip to the big city, I looked at Marlboro Man, who had a look on his face that I’ll never be able to describe. It was the look of a husband who is married to a complete klutz who complains about her tight jeans then stops at a convenience store and shatters a doughnut case while trying to retrieve an apple fritter. It was the look of a husband who has seen his wife fall down, run into doors, use the wrong remote control to change channels on the TV, and wear her black leggings inside out for an entire day without knowing. It was the look of a husband who had just filed another incident into his vault of similar moments…and who couldn’t wait to remind me of it the next time we’re driving together and I say I want to pull over and get coffee.
“You’re…funny,” he said, reaching over and squeezing my knee, which made me squeal.
Then we continued to the city and went Christmas shopping.
As for lessons I learned from this incident, I took away two:
1. That’s what I get for trying to eat a doughnut.
2. I’m never leaving the house again.
I hope you all have a joyful day. Merry Christmas Eve Eve!
Pioneer Woman
Yesterday Marlboro Man and I ran to the big city to shop for his mom and grandma, to pick up a couple of last-minute things for the kids, and to be alone together and have one-on-one conversation without our four precious children, our hungry, demanding cattle herd, or our two malodorous Basset Hounds needing something. And we didn’t “run” to the big city, we drove, which brings me to my point: part of the topic of conversation in Marlboro Man’s pickup was our new wintertime plan—which is to start today—of getting out of bed at 5:00 am so that we can spend an hour working out together before the kids get up and before Marlboro Man needs to go feed cattle. This conversation began after I spent ten minutes lamenting how jiggly I am after a summer and fall of cooking constantly for my cookbook, filming two seasons of a cooking show, and discovering the joys of semi-soft unripened cheeses.
“My jeans are tight, my back fat is violent…” I said. “And I’m at the point where I either need to buy bigger jeans or do something drastic.” So Marlboro Man calmly and without agreeing with my back fat lamentations, which is why I’ll keep him, laid out his prescription of early morning exercise, and committed to joining me in my new fitness regimen so I wouldn’t have to go it alone. Of course, he didn’t empathize much. He is chiseled out of granite and weighs the same as he did when he was seventeen. Not that I’m complaining. Granite’s my favorite.
Two-thirds of the way to the big city, I asked Marlboro Man to pull off the highway and stop at a very busy convenience store so that I could get some coffee. I’m nursing an upper respiratory infection and had been feeling a little draggy, plus the conversation about my getting up at five to work out for an hour really wore me out. So we both went into the convenience store: Marlboro Man headed to the refrigerated case to get a can (not a bottle, as bottles don’t taste right) of Dr Pepper and I headed to the coffee area to fill a large cup with the nectar of life.
It took me awhile to fill my cup because this particular convenience store has a beautiful run of coffee options. You can get French Roast, Columbia Roast, Breakfast Blend, Kona Blend…not to mention all sorts of little squirts of flavor and shots of different forms of cream. I want this coffee area in my house, is what I’m saying. So I stood there and decanted, squirted and decanted some more until I had a great big ol’ cup of beautiful convenience store coffee that was likely extremely caloric but I only had one more day before my new exercise program so I figured I’d go out with a bang.
I headed toward the register. I could see Marlboro Man standing there waiting for me so he could pay for his Dr Pepper and my coffee together because he’s chivalrous that way, and because he has never known me to have a single dollar of cash on my person. The store was packed with other patrons, because it’s a choice location on a busy highway and because it’s an incredibly nice convenience store that offers many coffee choices, many wiener/hot dog choices…and doughnuts. Along my journey to the front of the store, I passed the very large, very impressive and beautiful glass doughnut case and was accosted by a very large, very crisp-and-sweet-looking apple fritter on the top shelf. It tapped me on the shoulder, then it reached out its long, evil fingers and said “Come…come to me.”
Without thinking, I removed an individual square of paper from the dispenser and reached for the knob of the window that was separating me from the apple fritter. I say without thinking because I somehow had completely pushed the entire conversation I’d just had with Marlboro Man about my back fat out of my consciousness. Or if it was at all in my consciousness, I must have rationalized it by reminding myself that I only had one more day to party before my 5 a.m. boot camp began, or even that apple fritters are actually a healthy doughnut option. They have fruit in them, after all.
I pulled the knob to the right, thinking the door would slide to open, but it met with a tiny bit of resistance. I had Christmas shopping on my mind—what size top I should get Edna Mae and how I wanted to find a perfume counter and sniff all the men’s cologne—so I inexplicably pulled backward on the knob, possibly thinking that the door opened by flipping up rather than sliding over. Then, suddenly, a horrible sound crashed through the heavily trafficked convenience store when the entire tempered glass front of the beautiful doughnut case shattered into thirteen million tiny, sparkly pieces. The sound was deafening and seemed to happen in slow motion, as if a house of glass sitting on a frozen lake had fallen down wall by wall. I stood there in shock, not knowing what to do. Glass was everywhere: in the doughnuts, on the floor, in the adjacent sandwich case, in my boots, into which I’d tucked my jeans. And the small stainless knob was still in my hand.
Customers ran over to see what had happened, my husband among them. And when he saw me standing there in the middle of a sea of tempered glass, a small knob in my hand, the now-exposed array of doughnuts right in front of me, and a look of horror and confusion on my face, he had but two questions for me:
“Are you okay?
“Yes.”
“What happened?”
“I wanted a doughnut.”
By now the manager, assistant manager, cashier, assistant cashier, and probably all their friends and relatives had rushed over to the scene. The manager wanted to first make sure I was okay.
“Ma’am, are you okay?” the nice gentleman said. “You’re not hurt, are you?”
Still holding the knob, I answered, “Yes. My pride is hurt. It is badly, badly injured.”
But other than that, I told him, I was totally fine, and may I please borrow a broom and a shop vac so I can whisk all this away and pretend it never happened? I noticed a woman out of the corner of my eye. She had her hand over her mouth.
“Oh, we’ll take care of it,” the manager said. “I just wanted to make sure you’re okay.”
“I’m absolutely fine,” I insisted. “I am so, so sorry. I don’t know what happened. One minute I was reaching for an apple fritter…the next minute…” I shook my head in disbelief.
“It’s perfectly okay, ma’am,” he reassured me. “This has actually happened once before.”
I immediately felt better. I’m not the only person who’d shattered the doughnut case at this convenience store. All was suddenly better now. But then I did something I can’t explain. I instinctively began reaching for the apple fritter. I don’t think I actually had any control over this action. I didn’t logically believe I should get the apple fritter; I think it was a desperate attempt to just carry on and pretend the whole thing hadn’t happened. Or maybe I really just wanted a doughnut.
That’s when the assistant manager stepped in. “Oh, ma’am…you can’t have a doughnut now,” she said.
I know she was just trying to protect my gastrointestinal tract from glass shards, but at the time she said it I felt like a little girl who had just been grounded from round, delightful yeast treats. It took me a minute to realize she was just gently reminding me not to hurt myself. My face felt hot.
After several minutes of offering to help clean up and insisting on paying for the broken glass and trying to figure out what country I was going to move to once I left the store, I finally made my way to the counter so that Marlboro Man could finally pay for my coffee. But when we got there, the cashier held up his hand and said, “Don’t worry about it—no charge.” I think he wanted me to leave as soon as humanly possible.
When we got in Marlboro Man’s pickup and continued on our trip to the big city, I looked at Marlboro Man, who had a look on his face that I’ll never be able to describe. It was the look of a husband who is married to a complete klutz who complains about her tight jeans then stops at a convenience store and shatters a doughnut case while trying to retrieve an apple fritter. It was the look of a husband who has seen his wife fall down, run into doors, use the wrong remote control to change channels on the TV, and wear her black leggings inside out for an entire day without knowing. It was the look of a husband who had just filed another incident into his vault of similar moments…and who couldn’t wait to remind me of it the next time we’re driving together and I say I want to pull over and get coffee.
“You’re…funny,” he said, reaching over and squeezing my knee, which made me squeal.
Then we continued to the city and went Christmas shopping.
As for lessons I learned from this incident, I took away two:
1. That’s what I get for trying to eat a doughnut.
2. I’m never leaving the house again.
I hope you all have a joyful day. Merry Christmas Eve Eve!
Pioneer Woman
Thursday PRs
Thursday had a lot of PRs in store fr most of you. We started the day at 5 am with Matt and Mary KILLING it on Box Squats. Matt did 3 rep PR at 210#!! (old was 190) and Mary stayed with 10 reps at 95# to stay safe for little baby :). I can't believe how strong Mary is while being pregnate. Her pregnancy hasn't held her back from much at CrossFit. She lifts within reason, rows, climbs rope (until recently) and does some great workout. I am CONVINCED that keeping in motion while expecting is THE absolute best thing she can be doing for herself and for her baby. Not to mention she is in training for the toughest event of her life - which also is the happiest moment of her life. I am beyond proud of Mary and honored to be in charge of her training during this important time :)
Matt - you KILLED todays wod brother! You are gaining super strength and it's going to keep climbing up! Way to go!
Cari, Marian and Gia did an endurance WOD today:
800 meter run, 30 clean thrusters
800 meter run, 30 hang power cleans
800 meter run , 30 deadlifts
800 meter run....all with dumbells. They all finished under 25 minutes! Great lungs girls!!!
Carlos and Michelle attacked a barbell complex workout today with similar movements : clean thrusters, hpc, and jerks.
Most important MICHELLE GOT HER FIRST ROPE CLIMB TODAY!! Not only did she get 1----she got THREE!!! And all the way to the top too! I jumped up and down, hugged her and may of even spanked her on the butt in excitement while she headed out the door for her run. What a goof ball. Sometimes I think I get more excited than you guys do!!! :) YAY!!!!
Way to hit it hard today troop!! Super proud of my peeps!
Suffering With The Prowler
I apologize for putting many of you through a nasty prowler workout this week. Most of you crippled under the beast - but finished STRONG despite gasping for air. That shows amazing strength and lung capacity and even more - it shows determination to finish what you started!! I LOVE THAT! I was very proud of all my hard core Prowler pushers!
WOD:
Prowler suicide races x 3 rounds
30-20-10 knees to elbows
down ups, kb swings.
OWCH!!!
Sunday, February 12, 2012
Crock Pot Time...
Enchilada Chicken Stew
4.6 from 5 reviews
Print
Prep time: 10 mins Cook time: 8 hours Total time: 8 hours 10 mins Serves: 4-6
Ingredients
2lbs chicken breasts
1 yellow onion, chopped
1 green bell pepper, chopped
1 (4oz) can of chopped jalapenos
1 (4oz) can of chopped green chiles
2 tablespoons coconut oil
1 (14oz) can of diced tomatoes
1 (7 oz) can tomato sauce
3 garlic cloves, minced
1 tablespoon cumin
1 tablespoon chili powder
2 teaspoons dried oregano
salt and pepper, to taste
bundle of cilantro, to garnish
avocado, to garnish
Instructions
Pull out your handy dandy crockpot.
Add your chicken breasts.
Then add the rest of the ingredients on top, in any order.
Put on low for 8-10 hours or high for 6-8.
After it’s done cooking, use tongs to pick at the chicken to shred it in with all the ingredients.
Top with cilantro and some avocado.
Eat up!!
4.6 from 5 reviews
Prep time: 10 mins Cook time: 8 hours Total time: 8 hours 10 mins Serves: 4-6
Ingredients
2lbs chicken breasts
1 yellow onion, chopped
1 green bell pepper, chopped
1 (4oz) can of chopped jalapenos
1 (4oz) can of chopped green chiles
2 tablespoons coconut oil
1 (14oz) can of diced tomatoes
1 (7 oz) can tomato sauce
3 garlic cloves, minced
1 tablespoon cumin
1 tablespoon chili powder
2 teaspoons dried oregano
salt and pepper, to taste
bundle of cilantro, to garnish
avocado, to garnish
Instructions
Pull out your handy dandy crockpot.
Add your chicken breasts.
Then add the rest of the ingredients on top, in any order.
Put on low for 8-10 hours or high for 6-8.
After it’s done cooking, use tongs to pick at the chicken to shred it in with all the ingredients.
Top with cilantro and some avocado.
Eat up!!
Valentines Paleo Style..
Satisfy your sweet tooth and cuddle up next to your honey while keeping your diet in check. I know I know...sugar is sugar and we should avoid it. HOWEVER....Valentines Day is coming and these brownies taste better than ANY Paleo desert Ive ever had. Seriously. Make them. Make LOTS!! We'll work it off on Wednesday :)
Cake-like Brownies
1 (16) ounce jar salted almond butter, smooth roasted
2 eggs
1¼ cups agave nectar
1 tablespoon vanilla extract
½ cup cacao powder
½ teaspoon celtic sea salt
In a large bowl, blend almond butter until smooth with a hand blender [it will have separated in the jar].
Blend in eggs.
Blend in agave and vanilla.
Fold in cacao
Blend in salt and baking soda [want it mixed in well].
Fold in chocolate chips.
Grease a 9x13 inch Pyrex baking dish
Pour batter into dish [it will be stickier than traditional brownie mix].
Bake at 325° for 35-40 minutes [same timing for brownie edge pan].
Makes about 24 brownies
THESE ARE A TASTY, BUT I LIKE THE FIRST RECIPE BETTER.... GIVE THEM BOTH A TRY :)
Gluten Free Brownies w/ Coconut Oil
5 ounces high quality dark chocolate
1/2 cup Organic Coconut Oil
1 cup plus 2 tablespoons organic light brown sugar
1/2 cup almond meal
1/4 cup brown rice flour
1/2 teaspoon fine sea salt
1/4 teaspoon baking soda
2 organic free-range eggs, beaten
1 tablespoon bourbon vanilla*
Optional:
1/2 cup chopped pecans or walnuts, if desired
Dark chocolate chips for the top, if desired
Preheat the oven to 350 degrees F. Line an 8x8-inch square baking pan with foil and lightly oil the bottom.
Melt the dark chocolate and coconut oil in a saucepan over low heat, gently stirring. (Or melt in a microwave safe measuring cup and stir together to combine.)
In a mixing bowl whisk together the brown sugar, almond meal, brown rice flour, fine sea salt and baking soda. Make a well in the center and add the beaten eggs, vanilla extract and melted dark chocolate mixture. Beat on low-medium for two minutes, until the batter begins to come together. At first it will seem thin, like cake batter, but keep beating until it thickens and becomes smooth and glossy.
If you are adding nuts, stir in the nuts by hand and spread the batter into the prepared baking pan. Even out the batter with a silicone spatula.
Stud the top with some dark chocolate chips and press in slightly.
Bake in the center of a preheated 350 degree F oven for 32 to 35 minutes, or until the brownies are set. The top will crack, like a flourless chocolate cake.
Cool on a wire rack; and remove the cooled brownies from the pan by gripping the foil edges and lifting the brownies out as a whole.
Chill for an hour before cutting. (Though warm and gooey is really divine, if you don't mind them falling apart.)
Yield: 12-16 servings
*For chocolate-mint brownies use 1 teaspoon peppermint extract and 1 teaspoon vanilla extract.
Cake-like Brownies
1 (16) ounce jar salted almond butter, smooth roasted
2 eggs
1¼ cups agave nectar
1 tablespoon vanilla extract
½ cup cacao powder
½ teaspoon celtic sea salt
In a large bowl, blend almond butter until smooth with a hand blender [it will have separated in the jar].
Blend in eggs.
Blend in agave and vanilla.
Fold in cacao
Blend in salt and baking soda [want it mixed in well].
Fold in chocolate chips.
Grease a 9x13 inch Pyrex baking dish
Pour batter into dish [it will be stickier than traditional brownie mix].
Bake at 325° for 35-40 minutes [same timing for brownie edge pan].
Makes about 24 brownies
THESE ARE A TASTY, BUT I LIKE THE FIRST RECIPE BETTER.... GIVE THEM BOTH A TRY :)
Gluten Free Brownies w/ Coconut Oil
5 ounces high quality dark chocolate
1/2 cup Organic Coconut Oil
1 cup plus 2 tablespoons organic light brown sugar
1/2 cup almond meal
1/4 cup brown rice flour
1/2 teaspoon fine sea salt
1/4 teaspoon baking soda
2 organic free-range eggs, beaten
1 tablespoon bourbon vanilla*
Optional:
1/2 cup chopped pecans or walnuts, if desired
Dark chocolate chips for the top, if desired
Preheat the oven to 350 degrees F. Line an 8x8-inch square baking pan with foil and lightly oil the bottom.
Melt the dark chocolate and coconut oil in a saucepan over low heat, gently stirring. (Or melt in a microwave safe measuring cup and stir together to combine.)
In a mixing bowl whisk together the brown sugar, almond meal, brown rice flour, fine sea salt and baking soda. Make a well in the center and add the beaten eggs, vanilla extract and melted dark chocolate mixture. Beat on low-medium for two minutes, until the batter begins to come together. At first it will seem thin, like cake batter, but keep beating until it thickens and becomes smooth and glossy.
If you are adding nuts, stir in the nuts by hand and spread the batter into the prepared baking pan. Even out the batter with a silicone spatula.
Stud the top with some dark chocolate chips and press in slightly.
Bake in the center of a preheated 350 degree F oven for 32 to 35 minutes, or until the brownies are set. The top will crack, like a flourless chocolate cake.
Cool on a wire rack; and remove the cooled brownies from the pan by gripping the foil edges and lifting the brownies out as a whole.
Chill for an hour before cutting. (Though warm and gooey is really divine, if you don't mind them falling apart.)
Yield: 12-16 servings
*For chocolate-mint brownies use 1 teaspoon peppermint extract and 1 teaspoon vanilla extract.
Gettin FILTHY on Saturday
Saturday I have a few clients that want to end their week of training and start their weekend off feeling good about enjoying a cheat day with their diets. Carlos and Michelle walked into the "Filthy 50" and hit it hard! Carlos never did the benchmark WOD before and finished in 27:11 doing the workout as Rxd. Michelle opted for the Dirty 30 (30 reps of each exercise instead of 50) for her first go at the chipper. She completed the wod in 13:30 -----which tells me that she could have definitely done the full reps. No worries next time for sure!!! They maintained great form throughout the burley workout, which is challenging given that you are doing 50 reps of numerous movements before moving on to the next one.
Corinne has been making HUGE gains in her ability to breathe and keep moving without taking breaks. We ALL remember how hard it was to not stop when eveything inside of us is saying "I can't breathe! I need rest!"--- she is getting comfortable being uncomfortable and this ability will take her very far in CrossFit. After all, pain is weakness leaving the body ----- :) Remember THAT the next time you see me writing on the whiteboard.
Corinne did 20 reps of each movement and next month she will do 30 of each, and soon 50 of each. She also moved incredibly well and GOT HER DOUBLE UNDERS!!!! She finished the long wod with 20 double unders---- what an accomplishment!
Friday, February 10, 2012
Man Eaters!!
Here's some more PRs from this week!
Wednesday:
Bo hit a HUGE 1 rep shoulder press PR at 113# (old was 105) and followed it up with a gnarley workout:
10 unbroken deadlifts at 195#, 6 maneaters, 50 single jump rope x 3 rounds...11:33 he kept moving and really pushed those deadlifts! GREAT WORK :)
Jen did dynamic Effort bench pressing for 2 reps x 6 sets at 89# first, then hit the above WOD but with back squats instead of deadlifts at 120# finishing at 8:38. I was impressed and she set the bar high for me for when I would attack the workout later in the day - trying to keep up with her!
Megan hit a 2 rep shoulder press PR at 78# (old was 75)
Gia hit a 2 rep shoulder press PR at 68# (old was 63) then hit the above WOD but with deadlifts at 125# for Megan finishing at 10:39, and 95# for Gia finishing at 11:41. Both girls KILLED it and pushed through !
Thursday
Kathy did a PR in her Jerk at 73# for 3 reps!!! Her old was 68....
Carlos and Michelle worked on their power clean skills (and did sooo great) Michelle did a wod with 63# while Carlos hit 115#.
Friday
Corinne killed her 1 rep shoulder press at 64# her old recorded effort being 53#...WOW!
Everybody did pressing and back squats for high reps this week as well as pushing some hard breathing WODs. You ALL are gaining strength and getting your breathing down. The rests in the middle of workouts are now minimal, and the weights are climbing! I know I am sneaky with what I add on your bars - but thanks for at least trusting me and attempting the weight that I want you to reach for. The gains are here and it is showing that you are all improving!!! We only have forward to progress. Remember that the next time you approach the barbell.
Have a great weekend you all deserve it! Enjoy the pics from this weeks hard work
Wednesday, February 8, 2012
Endurance Arsonel...
I use Max Muscles MaxPro protein for my post workout shake. I gave my kale shake recipe earlier and this is the protein I use to make that delicious power packed snack.
I mix Max Muscles Glutamine, with a scoop of the BCAA powder to my water for drinking while training. If Im doing a long run (longer than an hour) Ill put a scoop of Cytomax in there as well. My coach Carl told me about the new Cytomax formula and I LOVE IT! Give it a try for your longer training scheduled runs.
I also take Advocare products and have been for aboiut 4 years now. I SWEAR by the three you see here. Catalyst, Thermo (fat burner) and the co2 Gold. I take the Thermo a couple times a day just to help with fat burning, the Catalyst gives me energy prior to training and throughout the day...the Co2 Gold I take prior to runs...
Last but not least the very important Fish oil and Calcium/Magnesium blend liquid supplements. I take fish oil every day just a Tablespoon 2x a day and the Calcium I actually bought for my son but I love the taste so I take it also :) Can't hurt since i don't drink milk or eat ANY dairy!!
Even if you are eating Paleo, or Zone or just Clean Eating - as an endurance athlete you require more than just the nutrients in the delicious foods you eat. Here are the tricks I have up my sleeve - my "little helpers" , my "teammates" that help me have the edge I need to train hard and recover fast.
What are the supplements that you take? And why?
Tuesday, February 7, 2012
Starting February Off With Some Personal Records!!!
As we approach spring and all the races and events each of us have planned - I am increasing your intensity, and programming a lot of strength into your sessions. I'm sure most of you have caught on to the madness by now....maybe it's how sore your bodies are when you pour yourself into bed or maybe it's the huge smile on your face after training and hitting a PR !! Either way I'm once again amazed by each of you reaching the bar that I set so high. I KNOW you can reach the little goals I have planned for you. So just trust me. It'll only hurt for a little while :)
Monday
Megan hit a big PR on her 5 rep Front Squat - doing 115# across for a 5x5. (her old 5x5 across was 100)
Gia had a PR doing 85# for a 5 rep front squat. (her old was 83)
Teresa also PRd on her 5 rep front squat hitting 85# (her old was 80)
Corinne PRd her 5 rep Front Squat at 80# (her old was 73#) She also KILLED her workout with such great breathing I was clapping and cheering for her the whole workout! It sure looks like Corinnes diet and nutrition is all in order because her strength has been increasing and now her cardio has increased as well. WAY TO GO !!! (also thanks for bringing me a delicious kale smoothie)
Tuesday
Marian Prd her 5 rep front squat hitting 95# (old was 85#)
Tiffany PRd her 5 rep Front Squat at 80# (her old was 75#)
Cari PRd her 5 rep Front Squat at 75# (we didn't have a recorded effort for her)
Motivated by your weights I also did 5 rep front squats and hit 137# for 5 reps.....felt like I had more so next time I'll go up!!!
I have been doing a linear type of programming for all of my runners starting with a 5x5 of each of the strength lifts and then adding weight each time we repeat that lift. We've done Shoulder Presses, Front Squats, Box Squats, and Deadlifts......
You WILL get stronger and with that will come speed and feeling stronger on the trails :)
I am hoping that each of you have been serious about dialing in your diets as well as getting enough rest every night. I know life gets busy and we can name at least 20 excuses every day for why we can't eat the right foods.....but if we're going to train at all, shouldn't we be reaching for the very best that we can be??? Giving your all for just that hour of training then not eating the right foods is counterproductive to say the least. Your body NEEDS the clean nutrition to repair muscles and fuel your next training session. Many of you are doing double days (CrossFit in the morning then running in the afternoon) or running lots of miles.....if you are not diligent about refueling every 3 hours with protein, good carbohydrates and healthy fats you will have a hard time recovering before the next training session. I have taught each of you how to eat clean and the foods you should be stocking up on, so I KNOW you know what to do. Starting is the hard part - but once you gain momentum it's the easiest thing to keep moving. The way you feel will fuel the fire to keep going!
Post to comments how you eat every day. What's the easiest foods? Any tips to share with eachother would be great....we are in this together.
Monday
Megan hit a big PR on her 5 rep Front Squat - doing 115# across for a 5x5. (her old 5x5 across was 100)
Gia had a PR doing 85# for a 5 rep front squat. (her old was 83)
Teresa also PRd on her 5 rep front squat hitting 85# (her old was 80)
Corinne PRd her 5 rep Front Squat at 80# (her old was 73#) She also KILLED her workout with such great breathing I was clapping and cheering for her the whole workout! It sure looks like Corinnes diet and nutrition is all in order because her strength has been increasing and now her cardio has increased as well. WAY TO GO !!! (also thanks for bringing me a delicious kale smoothie)
Tuesday
Marian Prd her 5 rep front squat hitting 95# (old was 85#)
Tiffany PRd her 5 rep Front Squat at 80# (her old was 75#)
Cari PRd her 5 rep Front Squat at 75# (we didn't have a recorded effort for her)
Motivated by your weights I also did 5 rep front squats and hit 137# for 5 reps.....felt like I had more so next time I'll go up!!!
I have been doing a linear type of programming for all of my runners starting with a 5x5 of each of the strength lifts and then adding weight each time we repeat that lift. We've done Shoulder Presses, Front Squats, Box Squats, and Deadlifts......
You WILL get stronger and with that will come speed and feeling stronger on the trails :)
I am hoping that each of you have been serious about dialing in your diets as well as getting enough rest every night. I know life gets busy and we can name at least 20 excuses every day for why we can't eat the right foods.....but if we're going to train at all, shouldn't we be reaching for the very best that we can be??? Giving your all for just that hour of training then not eating the right foods is counterproductive to say the least. Your body NEEDS the clean nutrition to repair muscles and fuel your next training session. Many of you are doing double days (CrossFit in the morning then running in the afternoon) or running lots of miles.....if you are not diligent about refueling every 3 hours with protein, good carbohydrates and healthy fats you will have a hard time recovering before the next training session. I have taught each of you how to eat clean and the foods you should be stocking up on, so I KNOW you know what to do. Starting is the hard part - but once you gain momentum it's the easiest thing to keep moving. The way you feel will fuel the fire to keep going!
Post to comments how you eat every day. What's the easiest foods? Any tips to share with eachother would be great....we are in this together.
Friday, February 3, 2012
Paleo Burritos...
"Paleo Burritos" AKA stuffed collard greens
I recently discovered another use for collard leaves, a replacement for our old friend known as tortillas or wraps. After removing the stems and taking a quick 3 to 5 minute bath in boiling water they are ready to go. They are more durable than lettuce and fold over a little easier after being boiled. I have used them to make a variety of lunchmeat and grilled chicken wraps recently and then I got to thinking, couldn't I make a burrito out of them? Once I assembled them, it reminded me more of stuffed cabbage than burritos, call it whatever you want, they were still yummy. So, I'll share the recipe with you.
This recipe should be considered a guide and you can change and swap any way you wish.
Approximately 4 collard leaves
1 lb ground turkey
1/2 yellow onion sliced thin
1 green bell pepper sliced thin
1 4 oz can green chiles
1 15 oz can of diced tomatoes
the following spices can be added to your taste (I don't measure)
chilli powder
cumin
garlic powder
salt
pepper
cayenne pepper
I started by removing the stems from the collard greens, making 2 "wraps" out of each leaf, then placed them in boiling water (just enough to cover barley the leaves no need to fill the whole pot) for about 3 to 5 minutes and then set them aside.
Saute the onion and bell pepper in a little olive oil (you can use whatever fat you want, coconut oil, bacon fat) after about 2 minutes I added the ground turkey and stirred it until well broken up and cooked throughout. Then I added the tomatoes (save about a 1/2 cup to top them with later) and diced chiles. Stir all of this together and then add the spices, allow it to simmer for about another 5 minutes so the tomato sauce heats up and the flavors combine. Turn the heat off, get out your baking dish and line up your collard leaves. Place a spoonful of the turkey mix in the middle of the leaf and then roll it up as you would a tortilla and continue until you run out of leaves or turkey. Once all your wraps are all nestled nice and cozy in the dish, top with remaining tomatoes that you saved earlier (or even some of the turkey mix if you ran out of leaves and still have some mix left) and bake at 375 for about 15 minutes, just enough to warm the burritos up and get those leaves nice and toasty.
Again, the finished product looks more like stuffed cabbage, but the flavors are definitly burrito-ish. :)
I recently discovered another use for collard leaves, a replacement for our old friend known as tortillas or wraps. After removing the stems and taking a quick 3 to 5 minute bath in boiling water they are ready to go. They are more durable than lettuce and fold over a little easier after being boiled. I have used them to make a variety of lunchmeat and grilled chicken wraps recently and then I got to thinking, couldn't I make a burrito out of them? Once I assembled them, it reminded me more of stuffed cabbage than burritos, call it whatever you want, they were still yummy. So, I'll share the recipe with you.
This recipe should be considered a guide and you can change and swap any way you wish.
Approximately 4 collard leaves
1 lb ground turkey
1/2 yellow onion sliced thin
1 green bell pepper sliced thin
1 4 oz can green chiles
1 15 oz can of diced tomatoes
the following spices can be added to your taste (I don't measure)
chilli powder
cumin
garlic powder
salt
pepper
cayenne pepper
I started by removing the stems from the collard greens, making 2 "wraps" out of each leaf, then placed them in boiling water (just enough to cover barley the leaves no need to fill the whole pot) for about 3 to 5 minutes and then set them aside.
Saute the onion and bell pepper in a little olive oil (you can use whatever fat you want, coconut oil, bacon fat) after about 2 minutes I added the ground turkey and stirred it until well broken up and cooked throughout. Then I added the tomatoes (save about a 1/2 cup to top them with later) and diced chiles. Stir all of this together and then add the spices, allow it to simmer for about another 5 minutes so the tomato sauce heats up and the flavors combine. Turn the heat off, get out your baking dish and line up your collard leaves. Place a spoonful of the turkey mix in the middle of the leaf and then roll it up as you would a tortilla and continue until you run out of leaves or turkey. Once all your wraps are all nestled nice and cozy in the dish, top with remaining tomatoes that you saved earlier (or even some of the turkey mix if you ran out of leaves and still have some mix left) and bake at 375 for about 15 minutes, just enough to warm the burritos up and get those leaves nice and toasty.
Again, the finished product looks more like stuffed cabbage, but the flavors are definitly burrito-ish. :)
The Paleo Diet For Athletes by Dr. Loren Cordain...
I highly recommend you ALL buy this book! I've read it at least 4 times and continue to refer to it to dial in my nutrition according to what I am training for, how much I am running, lifting, etc.....
A QUICK GUIDE TO
THE PALEO DIET FOR ATHLETES
© 2005 Loren Cordain, PhD and Joe Friel, MS
The Paleo Diet for Athletes was released in
October, 2005 from Rodale Press. Written by Loren
Cordain, Ph.D., author of The Paleo Diet, and Joe
Friel, M.S., author of numerous bestselling books
on training for endurance athletes, the book appli es the concept of eating as our
Stone Age ancestors ate to the extraordinary demands of training for serious
endurance sports. Although it is now the 21 st century, athletes still have Old Stone
Age (Paleolithic) bodi es. There has been no si gnificant change in the human genome
in the past 10,000 years. Physiologically speaking, we are still Paleolithic athletes.
THE PALEO DIET
The basic premise of Dr. Cordain’s research on paleolithic nutrition is that certain
foods are optimal for humans and others are nonoptimal . The optimal foods are
those that we have been eating for most of our time on Earth—more than 4 million
years. Only in the last 10,000 years, a mere bli nk of the eye relative to our species’
existence, have we been eati ng nonoptimal foods. Unfortunately, these foods
comprise the bulk of what western society eats today and include such foods as
grains, dairy and legumes. Gi ven that our bodi es have not changed, we are simpl y
not well adapted to these nonopti mal foods and they moderate health and peak
performance.
On the other hand, we have been eating optimal foods – vegetables, fruits, and lean
animal protein – for hundreds of thousands of years and we are fully adapted to
them. Science tells us that these foods also best meet our nutritional needs. Eat
these and you will thrive. Avoid or strictly limit them and your health and performance
will be compromised.
PALEO FOR ATHLETES
Serious athletes, however, when it comes to immediatel y before, during, and directl y
after workouts, need to bend the rules of the Pal eo Diet a bit since we're placing
demands on the body that were not normal for our Stone Age ancestors. Hour after
hour of sustained high energy output and the need for quick recovery are the serious
athlete’s unique demands. This requires some latitude to use nonoptimal foods on a
limited basis. The exceptions may best be described by expl aining the athlete’s 5
stages of daily eating relative to exercise.
Stage I: Eating Before Exercise
In brief, we recommend that athletes eat low to moderate glycemic index
carbohydrates at least two hours prior to a hard or long workout or race. There may
al so be some fat and protein in this meal. All foods should be low i n fiber. Take in 200
to 300 calories for every hour remai ning until exercise begins. If eating two hours
prior i s not possible, then take i n 200 or so calories 10 minutes before the workout or
race begins.
Stage II: Eating During Exercise
During long or hard workouts and races you will need to take in high glycemic index
carbohydrates mostly in the form of fl ui ds. Sports drinks are fine for this. Find one
that you like the taste of and will drink willingly. Reali ze that events lasting less than
about an hour (including war mup) don’t require any carbohydrate. Water will suffice
for these. A starting point for deciding how much to take in is 200 to 400 calories per
hour modified according to body size, experience and the nature of the exercise
(longer events require more cal ories than short).
Stage III: Eating Immediately After
In the first 30 minutes postworkout (but only after long and/or highly intense
exercise) and postrace use a recovery drink that contains both carbohydrate and
protein in a 45:1 ratio. You can buy a commercial product such as Ultrafit
Recovery™ (www.ultrafit.com) for thi s. Or you can make your own by bl ending 16
ounces of fruit jui ce with a banana, 3 to 5 tabl espoons of glucose (such as Carbo
Pro) depending on body size, about 3 tablespoons of protein powder, especially from
egg or whey sources and two pi nches of salt. This 30minute window is critical for
recovery. It should be your highest priority after a hard workout or race.
Stage IV: Eating for Extended Recovery
For the next few hours (as long as the preceding challenging exercise lasted)
continue to focus your diet on carbohydrates, especi ally moderate to hi gh glycemic
load carbohydrates along with protein at a 45:1 carbprotein ratio. Now is the time to
eat nonoptimal foods such as pasta, bread, bagel s, rice, corn and other foods rich in
gl ucose as they contribute to the necessary carbohydrate recovery process. Perhaps
the perfect Stage IV foods are raisins, potatoes, sweet potatoes and yams.
Stage V: Eating for LongTerm Recovery
For the remai nder of your day, or until your next Stage I, return to eating a Pal eo Diet
by focusing on optimal foods. For more information on the Paleo Diet go to
www.thepal eodiet.com or read The Paleo Diet by Loren Cordain, Ph.D.
HOW MUCH PROTEIN, CARB AND FAT SHOULD I EAT?
The macronutrient requirement changes with the demands of the trai ning season and
so should be periodized along with training. We recommend that athletes mai ntain a
rather consistent protein intake year round. As a percentage of total calories this will
typi cally be in the range of 2025% for athletes. This is on the low end of what our
Stone Age ancestors ate due to the athlete’s increased intake of carbohydrate in
Stages I to IV whi ch dilutes protein as a percentage of daily calories.
On the other hand, periodization of diet produces significant and opposing swings in
the athlete’s fat and carbohydrate intake as the training seasons change. During the
base (general preparation) period the diet shi fts toward an increased intake of fat
whi le carbohydrate intake decreases. At this ti me in the season when a purpose of
training is to promote the body’s use of fat for fuel, more healthy fat is consumed—in
the range of 30% of total calories—with carbohydrate intake at around 50%. During
the build and peak (specific preparation) periods the intensity of training increases
pl acing greater demands on the body for carbohydrate to fuel exercise. At this latter
ti me of the season Stages III and IV become increasingl y critical to the athlete’s
recovery. Carbohydrate intake increases accordingly to around 60% of total calories
with fat intake dropping to around 20%.
During times of the year when training is greatly reduced (peaking/tapering and
transition periods) the athlete must limit caloric intake to prevent unwanted wei ght
gain.
WHY IS THE PALEO DIET BENEFICIAL?
Heal th and fitness are not synonymous. Unfortunately, many athletes are fit but
unhealthy. Frequent illness, injury and overtraining reduce performance potential.
The Paleo Diet for Athletes significantly improves health long term. Compared with
the commonly accepted athlete’s diet, the Paleo Diet:
● Increases intake of branched chain amino aci ds (BCAA). Benefits muscl e
development and anabolic function. Also counteracts immunosuppression common
in endurance athletes following extensive exercise.
● Decreases omega6:omega3 ratio. Reduces tissue inflammations common to
athletes whil e promoting healing. This may incl ude asthmati c conditions common in
athletes.
● Lowers body acidity. Reduces the cataboli c effect of acidosis on bone and muscl e
whi le stimul ating muscl e protein synthesis. Thi s is increasingly important with
aging.
● Is hi gh in trace nutrients. Vitamins and minerals are necessary for optimal heal th
and longterm recovery from exercise. The most nutrientdense foods are
vegetables and seafood. On average, vegetables have nearly twice the nutrient
density of grains.
EXCERPT FROM THE PALEO DIET FOR ATHLETES
Training for endurance sports such as running, cycling, triathlon, rowing, swimming,
and crosscountry skiing places great demands on the body, and the athlete is in
some stage of recovery almost continuously during periods of heavy training. The
keys to optimum recovery are sleep and diet. Even though we recommend that
everyone eat a diet similar to what our Stone Age ancestors ate, we realize that
nutritional concessions must be made for the athlete who is training at a high volume
in the range of 10 to 35 or more hours per week of rigorous exercise. Rapid recovery
is the biggest issue facing such an athlete. While it’s not impossible to recover from
such training loads on a strict Paleo Diet, it is somewhat more difficult to recover
quickly. By modifying the diet before, during, and immediately following challenging
workouts, the Paleo Diet provides two benefits sought by all athletes: quick recovery
for the next workout, and superior health for the rest of your life.
For more information on The Paleo Diet for Athletes go to…
www.thepal eodiet.com
www.trai ningbible.com
A QUICK GUIDE TO
THE PALEO DIET FOR ATHLETES
© 2005 Loren Cordain, PhD and Joe Friel, MS
The Paleo Diet for Athletes was released in
October, 2005 from Rodale Press. Written by Loren
Cordain, Ph.D., author of The Paleo Diet, and Joe
Friel, M.S., author of numerous bestselling books
on training for endurance athletes, the book appli es the concept of eating as our
Stone Age ancestors ate to the extraordinary demands of training for serious
endurance sports. Although it is now the 21 st century, athletes still have Old Stone
Age (Paleolithic) bodi es. There has been no si gnificant change in the human genome
in the past 10,000 years. Physiologically speaking, we are still Paleolithic athletes.
THE PALEO DIET
The basic premise of Dr. Cordain’s research on paleolithic nutrition is that certain
foods are optimal for humans and others are nonoptimal . The optimal foods are
those that we have been eating for most of our time on Earth—more than 4 million
years. Only in the last 10,000 years, a mere bli nk of the eye relative to our species’
existence, have we been eati ng nonoptimal foods. Unfortunately, these foods
comprise the bulk of what western society eats today and include such foods as
grains, dairy and legumes. Gi ven that our bodi es have not changed, we are simpl y
not well adapted to these nonopti mal foods and they moderate health and peak
performance.
On the other hand, we have been eating optimal foods – vegetables, fruits, and lean
animal protein – for hundreds of thousands of years and we are fully adapted to
them. Science tells us that these foods also best meet our nutritional needs. Eat
these and you will thrive. Avoid or strictly limit them and your health and performance
will be compromised.
PALEO FOR ATHLETES
Serious athletes, however, when it comes to immediatel y before, during, and directl y
after workouts, need to bend the rules of the Pal eo Diet a bit since we're placing
demands on the body that were not normal for our Stone Age ancestors. Hour after
hour of sustained high energy output and the need for quick recovery are the serious
athlete’s unique demands. This requires some latitude to use nonoptimal foods on a
limited basis. The exceptions may best be described by expl aining the athlete’s 5
stages of daily eating relative to exercise.
Stage I: Eating Before Exercise
In brief, we recommend that athletes eat low to moderate glycemic index
carbohydrates at least two hours prior to a hard or long workout or race. There may
al so be some fat and protein in this meal. All foods should be low i n fiber. Take in 200
to 300 calories for every hour remai ning until exercise begins. If eating two hours
prior i s not possible, then take i n 200 or so calories 10 minutes before the workout or
race begins.
Stage II: Eating During Exercise
During long or hard workouts and races you will need to take in high glycemic index
carbohydrates mostly in the form of fl ui ds. Sports drinks are fine for this. Find one
that you like the taste of and will drink willingly. Reali ze that events lasting less than
about an hour (including war mup) don’t require any carbohydrate. Water will suffice
for these. A starting point for deciding how much to take in is 200 to 400 calories per
hour modified according to body size, experience and the nature of the exercise
(longer events require more cal ories than short).
Stage III: Eating Immediately After
In the first 30 minutes postworkout (but only after long and/or highly intense
exercise) and postrace use a recovery drink that contains both carbohydrate and
protein in a 45:1 ratio. You can buy a commercial product such as Ultrafit
Recovery™ (www.ultrafit.com) for thi s. Or you can make your own by bl ending 16
ounces of fruit jui ce with a banana, 3 to 5 tabl espoons of glucose (such as Carbo
Pro) depending on body size, about 3 tablespoons of protein powder, especially from
egg or whey sources and two pi nches of salt. This 30minute window is critical for
recovery. It should be your highest priority after a hard workout or race.
Stage IV: Eating for Extended Recovery
For the next few hours (as long as the preceding challenging exercise lasted)
continue to focus your diet on carbohydrates, especi ally moderate to hi gh glycemic
load carbohydrates along with protein at a 45:1 carbprotein ratio. Now is the time to
eat nonoptimal foods such as pasta, bread, bagel s, rice, corn and other foods rich in
gl ucose as they contribute to the necessary carbohydrate recovery process. Perhaps
the perfect Stage IV foods are raisins, potatoes, sweet potatoes and yams.
Stage V: Eating for LongTerm Recovery
For the remai nder of your day, or until your next Stage I, return to eating a Pal eo Diet
by focusing on optimal foods. For more information on the Paleo Diet go to
www.thepal eodiet.com or read The Paleo Diet by Loren Cordain, Ph.D.
HOW MUCH PROTEIN, CARB AND FAT SHOULD I EAT?
The macronutrient requirement changes with the demands of the trai ning season and
so should be periodized along with training. We recommend that athletes mai ntain a
rather consistent protein intake year round. As a percentage of total calories this will
typi cally be in the range of 2025% for athletes. This is on the low end of what our
Stone Age ancestors ate due to the athlete’s increased intake of carbohydrate in
Stages I to IV whi ch dilutes protein as a percentage of daily calories.
On the other hand, periodization of diet produces significant and opposing swings in
the athlete’s fat and carbohydrate intake as the training seasons change. During the
base (general preparation) period the diet shi fts toward an increased intake of fat
whi le carbohydrate intake decreases. At this ti me in the season when a purpose of
training is to promote the body’s use of fat for fuel, more healthy fat is consumed—in
the range of 30% of total calories—with carbohydrate intake at around 50%. During
the build and peak (specific preparation) periods the intensity of training increases
pl acing greater demands on the body for carbohydrate to fuel exercise. At this latter
ti me of the season Stages III and IV become increasingl y critical to the athlete’s
recovery. Carbohydrate intake increases accordingly to around 60% of total calories
with fat intake dropping to around 20%.
During times of the year when training is greatly reduced (peaking/tapering and
transition periods) the athlete must limit caloric intake to prevent unwanted wei ght
gain.
WHY IS THE PALEO DIET BENEFICIAL?
Heal th and fitness are not synonymous. Unfortunately, many athletes are fit but
unhealthy. Frequent illness, injury and overtraining reduce performance potential.
The Paleo Diet for Athletes significantly improves health long term. Compared with
the commonly accepted athlete’s diet, the Paleo Diet:
● Increases intake of branched chain amino aci ds (BCAA). Benefits muscl e
development and anabolic function. Also counteracts immunosuppression common
in endurance athletes following extensive exercise.
● Decreases omega6:omega3 ratio. Reduces tissue inflammations common to
athletes whil e promoting healing. This may incl ude asthmati c conditions common in
athletes.
● Lowers body acidity. Reduces the cataboli c effect of acidosis on bone and muscl e
whi le stimul ating muscl e protein synthesis. Thi s is increasingly important with
aging.
● Is hi gh in trace nutrients. Vitamins and minerals are necessary for optimal heal th
and longterm recovery from exercise. The most nutrientdense foods are
vegetables and seafood. On average, vegetables have nearly twice the nutrient
density of grains.
EXCERPT FROM THE PALEO DIET FOR ATHLETES
Training for endurance sports such as running, cycling, triathlon, rowing, swimming,
and crosscountry skiing places great demands on the body, and the athlete is in
some stage of recovery almost continuously during periods of heavy training. The
keys to optimum recovery are sleep and diet. Even though we recommend that
everyone eat a diet similar to what our Stone Age ancestors ate, we realize that
nutritional concessions must be made for the athlete who is training at a high volume
in the range of 10 to 35 or more hours per week of rigorous exercise. Rapid recovery
is the biggest issue facing such an athlete. While it’s not impossible to recover from
such training loads on a strict Paleo Diet, it is somewhat more difficult to recover
quickly. By modifying the diet before, during, and immediately following challenging
workouts, the Paleo Diet provides two benefits sought by all athletes: quick recovery
for the next workout, and superior health for the rest of your life.
For more information on The Paleo Diet for Athletes go to…
www.thepal eodiet.com
www.trai ningbible.com
This Weeks Work.....
Wednesday Bo worked on high rep back squats. He hit a PR at 185# for 10 reps! UNBROKEN! Thats up from his last recorded effort of 165 :) Great work BO!
On Friday Bo continued the week of savage workouts with heavy Full clean thrusters and skill building muscle ups. He learned the transition of the muscle up by using the bands like a swing and working the dive through the top of the rings and pressing out the dip. Great work!
Carlos and Michele also continued the gnarley week of training and worked High rep deadlifts on Thursday. Carlos did 12 reps unbroken at 245! ( his old was 225), and Michele hit a huge PR at 85# unbroken for 12 reps. (Her old was 75#) Way to go guys! They finished their strength section with a hard 8 minute AMRAP sprint partner WOD of max thrusters, walking lunges and burpees. You guys worked hard and were movng EVERY MINUTE of those 8 minutes!!!
Jeff hit a HUGE PR Friday n his shoulder pressing 5x5 ending at 80# for 5 reps unbroken, (his old recorded effort was 65# for 3 reps!!) And earlier in the week he hit a huge back squat PR for 135# unbroken for 10 reps!!! I can tell that he has been eating good - dialing the diet in. His breathing gets better, strength goes through the roof and fitness improves!!!
Matt hit a 10 rep deadlift PR at 5am on Thursday.....lifting 185# ( his old effort was 175#)
Marian hit a PR in her 10 rep unbroken deadlift as well....lifting a staggering 162#!!! Way to use those glutes girl!
Corinne PRd on her Box Squat 5x5 at 95# across. ( her old effort was 80#)!!!
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