WORKOUT 041211

Part 1. 

Strength:  
Behind the neck Push Press
3x3 build up to a tough last set of 3
Rest as needed
+
Strength Endurance      
3 rounds unbroken (don't put the bar down)
45 lb thrusters x 25 (fast pace focus on speed through hips and ext at the top)
Rest 4 min between rounds
+
Oly Strength: 
Clean grip low pull from floor (with straps)
3x3 at 110% of you clean 1rm
Rest as needed

Cool down static stretch / Row for 5 min at a slow pace / Mobility / Eat.

Part 2.

Training:
4 rounds (time each round)
3x Rope climbs (sub 25 pull ups)
15x Games Pushups
250m Row
               Rest "active" for 5 min between rounds
+
Training:
4 rounds
15x Back Extensions
Rest 1 min between rounds

Cool down static stretch / Row for 5 min at a slow pace / Mobility / Eat.

Rest and recover at least 4+ hours between Part 1. and Part 2. 

POST LOADS AND TIMES TO COMMENTS.

Back in BUSINESS!

Future CF MONSTER =)

Well its been a while but I'm back to writing. from now on I will be posting  my own programming, along with pre and post workout stuff, performance dieting and any gibberish that pops into my head =). Please feel free to tryout my workout prescription and post any comments or questions you might have! now lets do work!

WORKOUT 110411

Warm-up: Joint mobility warm-up + 5 min row/jog at 50% of max effort.
              
Strength: ( I follow the Wendler strength program go here to read up)
 using 90% of your 1 rm as the base
 BACKSQUAT  5x 65%
                           5x 75%
                           5x 85%
+
Training:  4 rounds
              10 strict ring dips
              10 alternating pistol squats
              10 burpees afap
              2min rest between rounds
+
Wod: 5 RFT
          7 Handstand pushups
          21 Double unders
+
Finish: Finish up with static stretching, roll out the owies, and get that mobility work in.   (I try to consume about 50g of Carbs and 50 g of Protein post wod)

post wt on the backsquats, and time on the wod.

Easy Paleo

So what is Paleo? Here is a semi-quick crash course on the matter. Paleolithic time lasted for about 2.5 million years, and ended 10,000 years ago with the introduction of agriculture. During the paleolithic time, humans enjoyed a variety of foods, consisting mostly of vegetables, fruits, nuts, and meat. Depending on their location and availability, some humans enjoyed more of one type of food than others. Genetically, we have adapted to eat all variations of paleo foods, whether cooked or raw. This is the basis of the paleo diet. 

The PROBLEM

Carbohydrates. Whether you get them from veggies, fruits, nuts, grains, or legumes, they are all the same and eventually convert to sugar. But, not all carbs are created equal. Carbohydrate's from all grain products, legumes (peanuts too), dairy, starchy tubers, and some fruit have a high impact on your body's insulin response. Basically, when you eat food that raises your blood sugar too fast, your body reacts by stressing and causing the release of several hormones. The most important one to remember here is insulin. This hormone is chiefly responsible for nutrient transport into the cells of your body, and is especially sensitive to sugar, since sugar in high amounts is toxic your body. 


So why are you fat? Seems crazy to think that eating less fat and taking in more low calorie/high carb food would make you gain weight, right? Well, the problem here is once again sugar.  When insulin levels are chronically high from your "healthy" diet, this causes any carbohydrate eaten to be quickly converted into sugar, and even more quickly to be sent to your fat cells and stored. At the same time insulin is telling those same fat cells to "store fat" that is already banked, making it impossible to use your stored body fat as energy. After your insulin spikes and then drops between meals, your body will crave more sugars, this cycle will be repeated several times throughout the day. In your body's attempt to reach homeostasis, it requires that any "extra" energy added recently to be burned first. Couple this with a sedentary lifestyle and viola! You are now chubby! Congratulations.


Along with a higher body fat percentage, consuming high insulin response causing foods will treat you to a slew of problems such as fatigue, intestinal bloating (due to the disruptive nature of allergenic grain products), rheumatoid arthritis (also due to allergenic grains that promote auto inflammatory diseases), increased triglycerides, increased blood pressure, insulin resistance (type1, and type2 diabetes), heart disease, depression, and eventually death. I'll talk about food allergies and side effects, such as insulin resistance, in my next post.

The SOLUTION

There is no easier way to put it. To loose the weight, and keep it off, you must change the way you eat. This "diet" is not a diet at all. It is a call to change your lifestyle and make sensible food choices everyday. The saying "you are what you eat" has never been truer as it is today. 


To make the transition to paleo as easy as possible, remove all grain based products, like bread and pasta and all GLUTEN . Get rid of sodas, juices, and any processed foods. Actually, you should try to remove all products with a monster sized ingredients list on the nutrition label. Remember, we are going for single ingredient based foods here. Quality over quantity is our priority! 


Robb Wolff says the following when going shopping. www.robbwolf.com


Protein- 
Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No! conventional options are fine. Beans and rice do NOT count. 
           Land: Pork, beef, lamb.
           Sea: Trout, salmon, shrimp, crab. you know.... fishy type stuff!
           Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don't get cheeky. 
Round things out with some good quality bacon, omega-3 enriched eggs and some items like chickenapplesausage to help you with breakfast on busy days. 


Veggies

Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food
chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with
the season, which typically means what is on sale. Mix up the colors.

Fruit

Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon. If you want
to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as
you like. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes
are great for athletes post workout but dodgy for folks who want to lose weight.

Fats

Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.
If fat loss is a goal limit nuts to 1-2 oz. per day.


Odds & Ends
Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black
pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to
keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of
choice.

check out the rest of Robb's post here, he specifically talks about  how you should consume all the tasty food you just bought!

for you guys who do better with lists here is one from Paleoblocks

The Good

Below are items that are great to eat when on the Paleo and/or Zone diet listed in order of best to good.(Cited: THE PALEO DIET by Dr. Loren Cordain) 

Take a look below and imagine ALL of the possible combinations! You'll NEVER BE BORED!
Fats
Avocado
Nuts
Oils
"Flours"
Nut Flours - to be used sparingly follow directions on package
Meats (trimmed of visible fat)
Lean Beef
Flank Steak
Top Sirloin Steak
Extra Lean Hamburger (no more than 7% fat)
London Broil
Chuck Steak
Lean Veal
Any other lean cut

Lean Pork:
Pork Loin
Pork Chops
Any other lean cut

Lean Poultry: (white meat / skin removed)
Chicken Breast
Turkey Breast
Game Hen Breasts

Eggs:
Chicken (go for the Omega  3 enriched)
Duck
Goose

Other Meats:
Rabbit
Goat

Organ Meats:
Beef, Lamb, Pork, and Chicken Livers
Beef, Pork, and Lamb Tongues
Beef, Lamb, and Pork Marrow
Beef, Lamb, and pork "sweet breads"

Game Meats:
Alligator
Bear
Bison
Caribou
Elk
Emu
Goose
Kangaroo
Muscovy Duck
New Zealand Cervena Deer
Ostrich
Pheasant
Quail
Rattlesnake
Reindeer
Squab
Turtle
Venison
Wild Boar
Wild Turkey

Fish
Bass
Bluefish
Cod
Drum
Eel
Flatfish
Grouper
Haddock
Halibut
Herring
Mackerel
Monkfish
Mullet
Northern Pike
Orange Roughy
Perch
Red Snapper
Rockfish
Salmon
Scrod
Shark
Striped Bass
Sunfish
Tilapia
Trout
Tuna
Turbot
Walleye

Shellfish:
Abalone
Calms
Crab
Crayfish
Lobster
Mussels
Oysters
Scallops
Shrimp 


Nuts/Seeds
Walnuts
Macadamia Nuts
Pecans
Pine Nuts
Cashews
Pistachios
Hazel Nuts
Pumpkin Seeds
Brazil Nuts
Sunflower Seeds
Almonds

Oils
Flax seed Oil

Mustard Seed Oil
Walnut Oil
Olive Oil
Avocado Oil

Fruits
Apple
Apricot
Avocado
Banana
Blackberries
Blueberries
Boysenberries
Cantaloupe
Carambola
Cassava Melon
Cherimoya
Cherries
Cranberries
Figs
Gooseberries
Grapefruit
Grapes
Guava
Honeydew Melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarine
Orange
Papaya
Passion Fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranate
Raspberries
Rhubarb
Star Fruit
Strawberries
Tangerine
Watermelon
All other Fruits!

Spices- almost all are good! Here are some common spices that are great to use.
Allspice
Anise

Basil
Bay Leaf

Capers
Caraway
Cardamom
Cayenne
Chickory
Chili Powder
Chipotle
Chives
Cilantro
Cinnamon (use this a lot!)
Clove
Corriandor
Cumin
Curry
Dill
Fennel
Garlic
Ginger
Jasmin
Jalapeno
Lavendar
Lemon Basil
Lemongrass
Mace
Nutmeg
Oregano
Paprika
Parsley
Pepper
Peppermint
Rosemary
Saffron
Sage
Sea Salt
Sesame Seed
Spearmint
Star Anise
Tarragon
Thyme
Tumeric
Vanilla (not artificial)
Wasabi
Watercress
Wintergreen
Yellow Mustard



Veggies
Artichoke
Asparagus
Beet Greens

Bell Peppers
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Dandelion
Eggplant
Endive
Green Onions
Kale
Kohlrabi
Lettuce
Mushrooms
Mustard Greens
Onions
Parsley
Parsnip
Peppers (all Kinds)
Pumpkin
Purslane
Radish
Rutabaga
Seaweed
Spinach
Squash
Swiss Chard
Tomatillos
Tomato
Turnip Greens
Turnips
Watercress

All meals should include protein and a source healthy fat. Mix it up with some veggies, and try to keep it varied. If fat loss is your goal, try to lower your fruit and nut consumption until you reach a healthy and desired weight. If you're wondering what you are going to eat for breakfast, lunch, and dinner, there are thousands of recipes to keep you happy, healthy, and full.  There are also tons of recipes that imitate the foods you are used to eating like pizza, cake, etc. Just google "paleo recipes" or be specific about what you want to eat. Just make sure to type "paleo" at the end of your search. When you're out shopping "READ"!!! your labels. Don't let yourself get fooled by all the flair that companies use to sell you half-assed food! So now that you guys know the truth, keep it simple and keep it paleo.

For a more in-depth look into the paleo diet BUY!!! Robb's book now! Check it out HERE.

Also check out Paleoblocks. They have tons of valuable information to make paleo work for you.

This is just the basics of the paleo diet. By no means was this ever designed to be a say-all-to-end-all type of post. Please check out all the links that I've provided. There's tons more on nutrition and supplementation that I did not cover, such as the importance of eating Omega-3's. This post was intended to give you the basics on how to start eating paleo. Now get out there and start living and eating the way you are supposed to! 


Please don't be selfish! Show this to as many people as you can! Involve your family and your friends, and start saving those you care about.

Tools for Cavemen: Outfitting a Paleo Kitchen

     So you've finally decided to try out the Paleo lifestyle, but you probably feel a little overwhelmed as to where to begin with this whole damn thing. Of course the best place to start is by outfitting your kitchen with the tools that will help you cook and eat healthy paleo meals. Now let's begin.

Tools of the trade

• Knives: Personally, I own a pair of Santoku knives. One 5 inch and the other 7. Both work great for chopping, cutting, slicing, and dicing. I suggest outfitting yourself with something very practical and something that feels comfortable in your hand. Also, don't spend money on a whole set of knives. You'll never touch half the stuff that's in there. Instead, buy one or two high quality knives, either a Santoku or a chef's knife will do fine for almost all of your cutting tasks. If you have a little extra money, a paring knife will do great when cutting up or peeling veggies. Along with your knives, get yourself a proper sharpener. This will ensure you keep a healthy cutting blade for the life of your knife.

• Pots & Pans: First things first, you DO NOT need non-stick pans, so get them out of  your head. After a while, they scratch up and release all of that yummy black coating into your food, and when heated to high temps, they release toxic chemicals too. Not good! Instead, buy stainless steel (relatively cheap),  copper (expensive), or for you guys with a little more experience, cast iron is good if seasoned well. Also, carbon steel woks are awesome to cook with, and are great for stir fry's.

• Steamer: Steamers are great if you got a little extra dough. They cook up veggies nicely, and some allow you to cook different types of meats. But if you want to keep things simple, just boil up some water in a small pot and use a cheap steam basket. They work just as good, and keep you from having to drop hard earned cash on some funky contraption. And for you spacemen, you can always nuke veggies in a microwave.

• Cutting Surface: I suggest you go out and buy a large bamboo cutting board or something comparable. The plastic versions of theses get chopped to bits every time you slice and dice and end up in your food causing havoc to your body.  Keep it simple and keep it natural.

• Spoons spatulas etc..: Again go with the wooden, or bamboo versions of these. They work just as well as their plastic counterparts, they don't release toxic chemicals, and they don't jack up your pans.

• Convection Oven: These are great for paleo cooking. You can bake, broil, rotisserie, and toast (not bread) just like a regular size oven. They save space and help with utility costs.  They also help prevent you from turning your house and kitchen into a volcano. Get one of these last since they tend to be a little bit pricey.

• Crock Pot: Crock pots are amazing and should win some kind of paleo award. You can set them in the morning and have great meals when you get home. They're cheap, easy to use, and last forever. Also, if you want to impress some people, look up some tasty crock pot recipes, cook 'em up, and serve them like you've been slaving over a hot stone all day. Your cooking abilities will gain 5 points just by having and using one of these babies. Go get one!

• Misc: Meat Thermometer-make sure that meat is cooked to proper temp. Food Processor-helps cut preparation time, but adds to the clean up. Plus, you don't really need it. Kitchen Shears -great addition to your tool kit. These will make easy work when cutting up meat, chicken, or just opening up tricky bacon packages. Peeler  & julienne peeler - its all in the name they peel veggies, and the Julienne version can help you make veggie noodles out of zucchini. Vegetable Brush - for cleaning up store bought veggies that might be covered in pesticides. Can Opener - all that coconut milk has to get out of the can somehow. Blender - plug it in, stick in some fruit or what ever you need to pulverize, put cover on, push a button, and now you get a semi solid liquid yay! Great for shakes or soup preparations. Get one! 

     Well, thats it! Once again, by no means was this ever meant to be a comprehensive list for your kitchen. Instead I outlined the basic tools you need to cook practically any paleo meal. I went for easy, affordable, and practical. Now go kill something and eat it! 

Alcohol vs Crossfit

Crossfit Buffalo

Great post from Remy over at crossfitsouthbay.com 

No one can deny: drunk can be fun. Not much has changed since high school/college other than maybe my alcohol tolerance and propensity to prank/trespass/sleep in public places. However, how much I value my health has definitely changed, hence the frequency I partake.

‘EtOH’ is organic chemistry for ‘alcohol’ or ethyl alcohol found in alcoholic beverages. I sometimes hung out with a crowd that would refer to alcohol by this name (yeah, nerds partied, too). Calling it EtOH redefined alcoholic beverages to be perhaps more deviant than just throwing back some beers given what we’d sometimes do with it — brew our own beer to create it, extract/isomerize elicit substances into it, among other things. Making it into numerous games also redefined it — pong, flip-cup, etc. Calling it another name highlighted the values I identified with then.

Now, I just like calling things what they are. Alcohol is a serious toxin in the body and even in moderate amounts it’s definitely at odds with health goals. Alcohol’s also been called a crutch, a social lubricant or yet another product we rely on to help us define happiness. Whatever your persuasion, alcohol came into our diet relatively recently and hasn’t been around from an evolutionary perspective long enough to produce any significant adaptations to its seriously toxic short and long term effects.

The list of facts below summarizes effects of non-excessive alcohol use. Excessive is defined by most health sources as more than 1 drink per day. However, for women, this level of use has been associated with increased risk for breast and other cancers, as well as for those with other negative nutritional and lifestyle factors. And while 1 drink per day may not be ‘excessive’, for the subset of population that is trying to improve fitness beyond just wellness or avoiding disease, these facts should hopefully be even more meaningful.

Alcohol & Performance

• Consuming alcohol after a workout can cancel out any physiological gains you may have received from the activity.
• Alcohol use drastically reduces protein synthesis resulting in a decrease in muscle growth, and even short-term alcohol use can impede muscle growth.
• Even a small amount of alcohol severely disrupts sleep resulting in suppressed vital hormones (particularly HGH by as much as 70% — a hormone integral to sustained muscle building and repair) and decreased oxygen availability resulting in decreased endurance.
• Alcohol is toxic to testosterone levels essential to muscle development and recovery. Alcohol disrupts the fluid balance in muscle cells, resulting in reduced ability to produce adenosine triphosphate (ATP), your muscles’ main source of energy, as well as dehydration and slowing of repair processes.
• The body metabolizes alcohol sugars into fatty acids and promotes the storage of other carbohydrate as fat.
• The metabolization of alcohol by the body is an oxidation reaction with the enzyme dehydrogenase. This creates an elevation of NADH (remember the Kreb’s Cycle?) which reduces the production of ATP, resulting in a lack of energy. Women have much less dehydrogenase which is what accounts for the effect of higher intoxication for the same amount of alcohol consumed by a male of the same size.
• Alcohol use inhibits absorption or can use up important nutrients. To name a few: Thiamin is integral to metabolizing carbohydrate, proteins and fat, hemoglobin creation; B12 is essential to maintain healthy red blood and nerve cells (and lots of other functions); Folic acid is part of a coenzyme involved in the formation of new cells; zinc is essential to your energy metabolic processes.

Alcohol & Health Risk Factors

Over time, excessive alcohol use can lead to the development of chronic diseases, neurological impairments and social problems. These include but are not limited to:

• Neurological problems, including dementia, stroke and neuropathy.
• Cardiovascular problems, including myocardial infarction, cardiomyopathy, atrial fibrillation and hypertension.
• Psychiatric problems, including depression, anxiety, and suicide.
• Social problems, including unemployment, lost productivity, and family problems.
• Cancer of the mouth, throat, esophagus, liver, colon, and breast.
• In general, the risk of cancer increases with increasing amounts of alcohol.
• Liver diseases, including: alcoholic hepatitis, cirrhosis (which is among the 15 leading causes of all deaths in the United States), other gastrointestinal problems, including pancreatitis and gastritis.