Tuesday, June 30, 2009
Monday, June 29, 2009
Good old eggs and nuts again for breakie. I munched on cherries, more nuts, blueberries, and some roast beef throughout the morning. Last night I cooked two roasts, chilled them over night and used my meat slicer to create an abundance of homemade deli meats. And yes, I have my own meat slicer.
Two Spicy Looking Eye Round Roasts Ready For The Heat
David and I have arranged a deal that if I supply him with enough quality homemade paleo food that he never has to cook anything, he will clean my bathroom. Take my word for it that this arrangement works in my favor... that is one messy bathroom...
For dinner I tried a recipe from the Weber Grilling cookbook that looked tastier than it actually turned out to be. It was spicy italian sausage and scallop skewers with big chunks of onion. I couldn't find good scallops at the grocery store today, so I ended up using chicken. I did find fresh in-store made italian sausages though that actually did not contain wheat, dairy, nitrites, or MSG. The filler was rice flour, which is a lesser evil as far as I'm concerned but still not great. Anyway, the kabobs turned out to be just kinda boring...CrossFit
3 attempts each for max weight in
Standing Shoulder Press
--> Total 462, an increase of 7lbs over last time
Squat - 190 (the same)
Press - 76 (a disappointment since I max pressed 81 a few weeks ago)
Deadlift - 196 (6lbs bigger than last time)
At one point in Oct last year I 3-rep deadlifted 205, but have not been able to recreate that magic since getting full-on into CrossFit and following only the mainsite programming. 195 is inching in the right direction though!
Sunday, June 28, 2009
I wasn't hungry too much today - more about that below. Around noon I ate 2 eggs scrambled with sliced ham. At 4 I had a Larabar. Then we had dinner at my parents' place which was BBQ'd ribs and veggies. A paleo delight! Dessert was some dark chocolate and fresh strawberries, which are just starting to be deliciously in season. Overall, not a lot eaten today.
A Properly Functioning Metabolism
Your body is designed to withstand huge fluctuations in energy intake. You can imagine quite easily that your caveman ancestors did not have a steady supply of food to enjoy 3 square meals and 2 snacks each and every day. Instead they likely enjoyed a huge feast after a successful kill, and then less food until they were hungry enough to bother going out to hunt again.
I find for myself that the day after a big cheat I have almost no appetite. The interesting thing is this is how a properly functioning metabolism is supposed to work. I didn't have to purposely deprive myself of food today, I just had no desire to eat. I ate as much as I wanted, and that wasn't very much. Your body does not work on a tight 24 hour schedule with regards to calories in and calories out. The process is smoothed out over days, weeks, or even months.
Hormonally, I'm pumped full of leptin, the hormone that makes you feel satiated, and devoid of ghrelin, the hormone responsible for hunger. This is how your body evens out energy intake with energy output and maintains homeostasis - a fancy way of saying "balance". It would be evolutionarily disadvantageous to be obese, after all. Try chasing down a woolly mammoth with 50 or 100 extra pounds dragging your ass down. Not very successful. A small amount of body fat is enough to see you through those brief periods without food, but too much would not be helpful at all.
It all goes wrong when you inundate your body with unnatural foods for too long. The steady flow of refined and starchy carbs overwhelms what your body is designed to handle. Your hormones get totally out of whack and crazy things start happening like you feel hungry even though you just ate an hour ago. Or you feel tired even though you at plenty all day and you've got easily 100,000 calories stored on your butt. Essentially your metabolism can no longer maintain homeostasis at a "healthy" bodyweight and weight gain ensues.
Today is main site rest day. Yay!
One of the recommendations in CrossFit's Elite Fitness In 100 words is to try new sports often. Today we tried Frisbee Golf and it was really fun. We will definitely be doing that again quite a bit this summer!
Saturday, June 27, 2009
- 1 regular size Quizno's turkey sub with guacamole and a cookie
- Several chocolate cake donuts
- 2 pieces of Delicio oven pizza
- Blue Cheese/Hot Wing Doritos
- 1/2 pistrami sandwich (one piece of bread, lotsa meat)
- A few winegums
- Ben and Jerry's Ice Cream
Friday, June 26, 2009
Thursday, June 25, 2009
Eggs and nuts again for breakfast. I mostly ate leftover stirfry from last night throughout the day. David picked up some fresh cherries from one of those roadside stands yesterday and it was on this day in history that I first discovered that cherries are in fact delicious. I'm not sure why, but I always thought I didn't like cherries. I had no idea what I've been missing my whole love. Those little gems are scrumptious!
We went to costco in the afternoon for another load of meat, veggies, and nuts. In addition to Cherries, it is also getting to be blueberry season. My favorite time of year! For dinner I made a cheater butter chicken with sauce from a jar. Besides some cream, the ingredients are not only pronounceable but also reasonably paleo.
The Workout of the Week in our gym this week is:
3 rounds, for time:
After watching everyone else sweat it out through this cardio monster, I couldn't resist taking a shot at it even though it wasn't on my schedule. In April, I did it in 19:21, this time 18:00 flat. I was really hoping to go sub-18, but I just didn't get there in time! Call me a masochist, but I love this one.
But since that wasn't actually my workout for today, I had a smoothie then hit the main site WOD which was:
AMRAP 20 mins of
Thruster, 5 reps
Hang Power Clean, 7 Reps
Sumo Deadlift High Pull, 10 reps
66lb barbell for all.
--> 5 rounds + 3 thrusters.
Hang Power Clean
Wednesday, June 24, 2009
Tuesday, June 23, 2009
Monday, June 22, 2009
I haven't been listing much in the way of supplements because I don't take much in the way of supplements. I usually have 2 fish oil capsules with breakfast and with dinner. I take caffeine first thing in the morning and occasionally part way through the day as well. Post workout, you'll see I list my smoothies in which I use dried egg whites. I don't even consider the egg whites a "supplement" - they're just powdered eggs! The only ingredient is "egg whites", unlike most designer protein supplements which contain a whole selection of weird, unpronouncable chemical concoctions.
Sunday, June 21, 2009
The theme of this weekend could be "minimize the damage". Much to my chagrin, Friday night's cheat set off a cascade of less-than-dedicated paleo eating for the whole weekend.
Usually I follow a cheat day with a day of intermittent fasting. On Saturday, this lasted until the early afternoon when we went for a little subway. I won't pretend like I was a good little cavegirl here. I ordered a 6" sub with double turkey. More meat, less bun. I get the "sandwich artist" to pick out the squishy bread once the bun has been sliced open to further eliminate at least some of the grain-factor.
Saturday evening we were at a wedding with a great buffet. Half my plate was greek salad and the other half was chicken and roast beef. I skipped the buns, pasta salad, and potatoes because I knew the wedding cake was coming later. Yes I had some. Isn't it bad luck if you don't?? :-)
Sunday I had my regular breakfast late in the morning followed by a postworkout smoothie of blueberries, bananas, spinach, and dried egg whites. In the afternoon, David suggested Arby's. I ordered a large roast beef sandwich and ditched half the bun. Again, more meat, less bread.
Sunday night we had a great paleo dinner at my parents' house of bunless burgers, bacon, guacamole, cauliflower salad, grilled asparagus, and strawberries with dark chocolate for dessert.
So that's it. There you have it. I (we) cracked and the cheats happened. But WHY?! Why on earth do I do this to myself when I know all the negative consequences? Sorry Kelly Brownell, but this certainly is not an issue of lack of nutrition education or information.
Instead I think the biggest problem is the long lag time between indulgence and negative consequences. If I ate a pizza and was struck with asthma, weight gain, sickness, and diabetes at the speed with which I would burn my hand on a hot stove, I'd probably learn to knock it off with the pizza pretty fast. Instead, I woke up on Saturday feeling refreshed and energized. Sunday I was heavier, which made the pullups more difficult, but otherwise I felt fine. It would take a few weeks of crappy eating to start feeling terrible, and that's a long time when it comes to human behavior. It would take close to 30 years before I'd get diabetes or heart disease, which is an inconveivably far-away time when that pizza is in the oven.
Saturday was a rest day and I went for a nice jog with a neighbor early in the morning. It felt good and the weather was perfect.
Sunday was the following:
10 rounds for time of:
3 weighted pullups, 45lbs
5 deadhang pullups
7 kipping pullups
I turned this into my own version...
8 rounds for time of:
1 weighted pullup, 10lbs
2 deadhang pullups
3 kipping pullups
Friday, June 19, 2009
Breakfast - 1/2 larabar (before I biked to the gym), 2 eggs, nuts
Snack - Lemon chicken, more nuts, beef jerky
Post Workout - A large Tropical Tornado Booster Juice smoothie, minus the yogurt. Added my own fried egg white protein rather than the soy protein powder they use because soy isn't food.
Late Lunch - 2 sirloin beef patties, with all the bunless-fixins and a plate of veggies
Dinner - here's where it all goes wrong...
So we went to a party at a friend's house and managed to successsfully avoid all the non-paleo items like lasagna, bean salad, crackers, cheese, and even all the booze. On the way home, we stopped at a grocery store to pick up eggs for tomorrow's breakfast. And here's where the fatal mistake was made: we went to the grocery store hungry! Our quick stop for eggs turned into a cheat night involving Delisio pizza, a sausage roll, and some cookies. SH*T!!!
AMRAP in 20 mins of:
5 Handstand Pushups
10 Bench Press, 56lbs
15 Push Press, 56lbs
Finished 4 rounds + 10 bench press + 6 push press. This was a killer since all 4 exercises use the same "pushing" muscles, but it felt great. I love a good shoulder day!
Thursday, June 18, 2009
Breakfast - 2 eggs, almonds, walnuts
Post Workout - Smoothie: 2 TB dried egg whites, spinach, strawberries, blueberries
Lunch-ish- Left over lemon chicken, about 4 oz. Almonds, walnuts. Peppered Beef Jerky
Later Afternoon - Larabar, pepperoni stick, cucumbers, pistachios
Dinner - 4oz roasted chicken, 1/2 avocado, whole red pepper, cucumbers
Beef Jerky Underwear? Edible undies indeed!
In a pinch for something to tide me over during an afternoon hair appointment/training session out in Martensville, I grabbed a bag of beef jerky from Pharmasave. The Peppered Beef flavor was the best option with only 1g sugar per piece. Holy hell that stuff is salty though. It almost burned my lips! You know I'm a fan of sodium for athletes but this was excessive. My homemade jerky is way better... more on that the next time I make some :-)CrossFit
50 Wall Balls
35 Wall Balls
20 Wall Balls
That's reeeeeeeeally slow. I know. David was done the first round before I was done round 1. Shameful. But here's the thing - I HATE wallballs. I hate them. IhatethemIhatethemIhatethem. And continuing in the spirit of trying to get better at things I hate/suck at, I used full girl weight (14lb ball) and was brutal on myself about not counting reps that did not contact the 10' wall target. I'm guessing I did close to 150 WBs to get the 105 that counted. Normally I would scale the weight in order to get through the WOD faster. I'm finding now that unless I physically cannot move the weight, I have more to gain from taking some hits on my times but attacking things unscaled than I do from continuing to languish at the same weights/reps/versions of things.
The pullups are coming along just fine. They're slow - only 5 or 6 at a time, but I can do them. For the second time in less than a week though, I ripped my hand - on rep 96!
Wednesday, June 17, 2009
Tuesday, June 16, 2009
Monday, June 15, 2009
So we're now a week in to this thing and so far no major cheats have happened, as in, I haven't eaten anything that is severely not paleo. BUT there have been a few too many carbs consumed in the last few days and the scale reflects that.
Breakfast: 2 eggs, Almonds/walnuts
Lunch: Shaved turkey, 1/2 avocado, lettuce, olive oil mayo, cucumber, pistachios, 1/3 apple with almond butter
Snack: pistachios, celery w/ almond butter
Dinner: drake sausage, raw bell peppers, and cucumber
I rode my bike to work again this morning! The mainsite WOD today was run 5k and after all the running that happened in the last few days, my calves thought that idea was flat out hilarious. So I caught up on one I missed on Saturday, which was:
Walking lunge 100 ft.
Walking lunge 100 ft.
Walking lunge 100 ft.
Walking lunge 100 ft.
Walking lunge 100 ft.
Walking Lunge 100 ft.
I did this one with real pullups (chin OVER the bar) and GHD sit ups, a rather gnarly scale-up. My time was 23:37. Not bad, not bad, but room for improvement.
In Feb I did this one with jumping pullups in 10:42. In April, I did it with the first 21 real pullups, then used a band for the remaining and got a time of 18:something. So, improvements are made in my ability, although my times don't necessarily reflect the increased work capacity. But that's to be expected as I jump to new levels in these workouts.
Sunday, June 14, 2009
Omelet, Bacon, and a little fruit. Now that's a breakfast!
Breakfast - 3 egg omelet with ham and green peppers, a side of bacon, a few pieces of melon and grapes
Snack - Larabar
Lunch - Shaved turkey, pistachios, cucumbers, blueberries
Snack - Trail mix, dark chocolate
Dinner - at Original Joe's in Lloydminster: Burger (no bun) with bacon and guacamole, side Caesar (no cheese), and raw veggies
No official WOD today, just a lot of drills and running around outside.
Saturday, June 13, 2009
Spark Sport Conditioning / CrossFit Alberta getting berated and corrected on our awful running form all day long!
Breakfast Buffet - scrambled eggs, bacon, 1 sausage, a few grapes
Snack - Larabar
Lunch - walked to a grocery store for broccoli slaw, shaved turkey, pistachios, and blueberries
Blueberries, broccoli, and turkey
Dad and David show off their paleo lunch choices as well. Dad, on the left has a big salad with 1/2 a roasted chicken. David, on the right, chokes down some salad and turkey. He's not too keen on meat or veggies today after regurgitating chicken and broccolli just yesterday! ewwww...
The morning started off with an easy jog, then 4 x 400m while they filmed us for later review and critique. Later we ran loads of different drils to correct said awful form. Finally, the day concluded with a WOD that looked like this:
100m repeats, every 30 seconds on the mark for:
3 min rest
2 min rest
A total of 22 x 100m sprints. It was hot and we were all complaining loudly!
Friday, June 12, 2009
I woke up today to the pleasant sound of David tossing his cookies. Oh dear... Food poisoning? The Flu? A rebellious gallbladder purging the toxins accumulated in the last few months of crappy eating? Who knows... Poor guy.
This afternoon we are driving to Edmonton for the CrossFit Endurance Running Cert this weekend. Road trips always present special challenges and temptations. I will take pics and post how we navigate gas stations, buffets, lunch breaks, and restaurants.
4oz chicken with olive oil mayo, mustard, and celery
Pecan Lara Bar
Almonds and raisins
Too many sips of David's booster juice
Trail mix (nuts, seeds, and cranberries)
Today was a lot higher in carbs that I would like. Between the larabar, the dried fruit, and the booster juice I would guess today came in well over 100g. I am aiming for carbs during this rehab phase. I could also still use a LOT more veggies.
Thursday, June 11, 2009
To be honest, I'm catching up on a few of these blogs in arrears, so I don't remember what exactly was eaten on this day. Oops! I do know no cheat have taken place yet, so my diet was the usual fare of chicken, veggies, and nuts.
AMRAP in 20 min of:
81lb Hang Squat Clean
12 Ring dips
21 Sit ups
I did 4 rounds + 1 clean. The screw came out of the bar in round 4, so I lost a couple of minutes to repair duties. Doh! This is a new workout, as far as I know, and it was tough!
Wednesday, June 10, 2009
Day 3 had me feeling a little sleepy and low energy - to be expected during the first few days of sugar withdrawal. It's important not to get discouraged during this phase. With physical addictions to all things, it gets worse before it gets better but we tough it out to kick a bad habit and know we'll be better off for it on the other side.
Morning - 5oz roasted chicken, almonds, walnuts
Midday - 1/2 Apple, almond butter
3pm ish - 4oz grilled salmon, olive oil mayo, celery, cucumber, pistachios
7:30pm - Baked chicken thighs with Frank's Red Hot, a giant pile of raw broccoli
Today's WOD was 1-1-1-1-1-1-1 back squats. Which means 7 attempts for the single rep maximum weight you can squat. This is a "strength day" and there's a lot of sitting around with 3-4 min rests between attempts. I got to a max of 185, which is about 20lbs off my all time personal record. I biked to the gym again today this morning.
Tuesday, June 9, 2009
Day two on the wagon and all is well! Today I used some mid-day free time to hit up Costco for loads of meats, vegetables, and nuts. I spent about an hour when I got home BBQing a side of salmon, about 14 chicken breasts, and stripped the meat off 2 whole roasted chickens. Those little pre-cooked chickens are probably the best deal in town. $6.99 at Costco, one bird yields a tremendous amount of meat and it tastes yummy. Yes, its cooked with the skin on and no, I don't care about the extra fat.
8:00AM - two whole eggs, almonds/walnuts, 2 fish oil capsules
1:00PM - Roasted chicken (I picked at it while prepping), pistachios
6:00PM - More chicken, 1/2 apple with loads of almond butter
9:00PM - A pepperoni stick (oops), more nuts, broccoli and cauliflower
Overall, not bad. The lack of carbs definitely kills my appetite, so I have to be careful to actually get enough calories some days. I'm not eating enough vegetables yet, so that's next on the list of improvements.
I avoided a temptation involving lasagna and brownies at a family gathering, since luckily I had to work late.
AMRAP in 20 mins of:
5 Handstand Pushups
10 single leg squats, alternating
Attacked this one as Rx'd, other than the depth on my HSPUs which is about 2" off the floor. I used a stack of 4 DVD as the target for my bean. Things were going really well until round 7 when I ripped a little spot on each hand open and spent a few minutes administering first aid. Overall I got 8 rounds done.
Oh, and I pedaled my way to work again today in the afternoon.
Monday, June 8, 2009
Day one of rehab starts with intermittent fasting. I've consumed enough calories in the last few days to fuel a small army, so going until dinner without any food should be no big deal. Long story short intermittent fasting help increase insulin sensitivity, encourages calories to be released from the fat tissue, and directs energy toward cellular repair. Read more about it here, here, or here.
4pm - Dijon chicken breast, mixed nuts
8:30pm - left over ribs (dry rub, no sugary BBQ sauce), broccoli, pistachios
David and I follow the CrossFit main site WODs (Workout Of the Day) and today is rest day. I did ride my bike to the studio today, as promised!
Sunday, June 7, 2009
I won't go into detail about what all has been consumed lately, but if you want to know, visit David's blog.
So, starting tomorrow (diet starts Monday, don't you know...) I'm putting myself in a self-enforced Cavegirl Rehab program. 30 days of strict "detox" to kick my bad habits. I'm like a junkie taking another turn at kicking my heroin habit. Okay, well maybe now I'm being dramatic... When the 30 days is done, not much will change, but I will grant myself ONE cheat per week, as per usual. Don't misunderstand me here and think that this is just a short term, quick fix dealie. Cavegirl is a permanent lifestyle.
mmmmm... meat and vegetables!
- Caveman food - This one is a given. This means plenty of meat, fish, and eggs, preferably wild, organic, or grass fed. Lots of veggies, anyway, anyhow. Nuts, seeds, avocados, olive oil, and coconut oil for fats. Noticeably absent are all grains (yes rice and oats are grains), dairy, legumes, sugar, and industrial vegetable oils. To break my carb addiction, I'll be doing the first few weeks of this plan as a very low carb diet, but will add back fruit later on once I've broken the glucose dependence.
- Intermittent Fasting - The human body is supremely adapted to dealing with short term periods of stress. Small bouts of fasting (no food until dinner, for example) leads to increased insulin sensitivity, better fat utilization, and directs energy towards cellular repair. I set aside 1-2 days per week for fasting, usually on the CrossFit rest days. Read more about this here, here, or here.
- CrossFit - I love working out, so sticking to exercise is no problem. I follow the 3 days on, 1 day off plan on the crossfit.com main page. The constant variation of functional movements has me getting fit just like a caveman. In the spirit of attacking what your weaknesses, I'm working on all my "pushing" movements: Pushups, handstand pushups, and ring dips.
- Be my own car - The snow is gone and my bike has been retrieved from it's hanging place on the garage ceiling. My aim this month is to ride my bike whenever and where ever possible.