Friday, November 13th, 2009
Workout of the Day
Deadlift 3-3-3-3-3
Then, for reps:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Food Friday
This week, Kimberly sent us a link to a great resource, a downloadable primal recipe book.
A quick note about the chapter for endurance athletes at the end of the book, which includes some recipes with grains. What’s our take on this? First, after a long endurance based workout, most athletes can handle higher glycemic load and do very well with more carbs and faster burning carbs post workout. Just remember that the majority of our workouts aren’t long enough to qualify us as serious endurance athletes. That being said, we do have a few true endurance athletes in our membership. Lastly, everyone is different. What works for one may not work as well for others. The vast majority of us would be better off avoiding the inflammatory and auto-immune repercussions of grains in our diet, but a small number of athletes, usually ones that are very lean to begin with, seem to do well on certain types of grains.
A second note about the chapter on deserts. Keep in mind that the essence of paleo/primal nutrition is simple, real food: meat, vegetables, nuts, seeds, some fruit, little starch, no sugar. It is doubtful that paleo man baked macaroons and banana bread on a regular basis. These are fun treats to try once in a while, but keep a close watch on how you feel when you have treats made from lots of high sugar fruits and lots of high fat nut flours. Some athletes thrive on it and others just feel lethargic.
We’ve had a lot of requests for additional nutritional information. We’d like to take a 2-pronged approach to answering your questions. First, we’ll update our nutritional resources page on the website with additional explanations, guidelines and recipes. Second, we’d like to hold some nutrition Q&A clinics at the gym. Please post thoughts and suggestions to comments.
Another suggestion regarding the desserts…. I have a cheat about twice every 10-14 days. Usually a dessert rather than a meal. I’ve found that paleo desserts still taste like cheats without the same type of garbage feeling that comes from some of the other things I’ve experimented with. If you’re really sensitive to grains or dairy, this may very well be worth the effort to avoid slamming your system when you cheat. I’d just encourage you to keep the batches small enough for one cheat “session” rather than make a big batch and have them sitting in your freezer.
@Brad S.
Thanks again for the documentary…cannot wait to watch it…Laird Hamilton is a god among men…
I’m doing the OPT Big Dawgs challenge on Saturday. It’s 4 workouts (3 back to back and one 4 hours later). If anyone wants to participate let me know.
It’ll be a good time… the first 3 back to back will be a sweet challenge – I’ve never done anything like that before. I’d just request that, if you want to participate, you be fully capable and confident with all the movements. I’ll probably start the first workout some time around 9:30/10 which means the day should be done by 2ish.
If you’re on a strength cycle…. don’t do this.
Workouts are:
Workout 1:
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk – 135#/95#
30 ring dips
25 wall balls – 20#/14# to 10ft
30 GHD Sit Ups
30 KBS – 1.5pd/1pd
75 double unders
More info at:
http://optimumperformancetraining.blogspot.com/2009/11/opt-big-dawgs-championship-series-2-nov.html
Crunched the numbers. Workout One will begin at exactly 8:35 AM. I’ll show up around 7:30-7:45 for my warm-up. Workout Two will be near 1:00 PM with warm-up starting around 12:00.
Didn’t DL as back is stiff iffy, so FS instead 160×3
Annie @ 7.13 or 7.17. Much better.
Robin – that rope is AWESOME!!
Anyone interested in video taping the afternoon workout?
I’d need you here around 12:30 – 1:30ish.
Regarding the nutrition Q&A, I would love to go to some. I am in week 2 of Paleo and there is a lot to learn. I’ve also been reading ‘The Paleo Diet’ book which has helped, but a lot of what I ‘should’ be feeling, I’m not. Like rapid weight loss (waterloss), having more energy, being able to get up easier in the mornings etc. I seem to have gone in the opposite direction and have become more lethargic, where I want to take naps on my lunch hour. Could I be missing a vitamin somewhere? I’m going to cut out any ‘paleo treats’ and add more protein in my breakfast and see if that helps. Anywho, so much to learn, so a nutrition seminar would be awesome.
I think for the nutrition seminar we will request people to track a sample week of their dietary intake, including any/all supplements they are taking. That way where we can see where you are. Also, come prepared with your questions as it will be a more informal Q & A type of seminar. As I am sure many people have the same questions, therefore we can learn from one another.
@Motha
How many paleo ‘treats’ are you eating? You need to look at the paleo baking like regualr baking. If you were eating grains, would you be still be eating a lot of baking? I’d say no, ESP if your focus is fat loss, increased energy or increased performance.
Deadlifts – 3@ 172# This is a PR for me.
Double unders and situps – 283 total.
@brendan
With that going on is there still a regular workout tomorrow?
@Motha
What were you eating before going Paleo? Was it a lot more grains/sugar than you are eating now? When you remove sugar from your diet, you will definitely go through days of sluggishness and maybe even a headache..this is due to your body detoxing and getting used to running on a different fuel. People typically notice this to be worst on the 3rd day of cutting sugar.
@Stephen
hope you enjoy it. i have a bunch more that you can watch after. that one is pretty epic though!
@Suzanne
If It came in a box, I ate it. The boxed/bag varieties I did eat were ‘healthy’ but I know now, that’s not always the case. I definately ate a ton of carbs… potatoes, noodles, rice. For Paleo..It seems the first week was OK.. this week is the harder one. I don’t crave anything… I’m just tired. I’m going to cut down on some things and see if that helps.
@MLC
I eat a small treat a day.. baked with Almond flour etc. I’ll cut that down, and see how it goes.
@Motha
Then I started eating too much of my baking with is more gluten-free and not primal and then I felt lethargic and now I’m back on the real primal wagon and we’ll see how it goes. Make sure you get a lot of veggies!
When I started primal living, I had the same thing happen, I didn’t see immediate results and then once it became routine I felt way better
@Motha
This is a good read:
http://www.marksdailyapple.com/your-brain-on-junk-food/#more-9137
As Suzanne said above, if you have been eating “Western” (primarily grains) for so long, this is going to be a bit of a shock to your body. Change doesn’t happen overnight, but I promise you it gets better.
As for treats, if you have something daily can it still be called a treat? Just my 2 cents.
Hey cavepeople,
8:05 Annie today. (bow).
@MLC
Oh… having treats daily is wrong? Guess my ice cream bar after dinners were bad? lol
I will cut down so they are real treats.
@Chris
You dropped me down a notch on Annie with your score… Noooo!
I’m chasing your #’s today.
@Erika
Hi Erika, workouts will run as planned. I’ll just be sharing the gym
Well I may be feeling a bit sluggish lately, but I killed it on Annie today!
6:10!
The situps were anchored, but I’m going to take it!! My first time was 8:21 non-anchored.
PR on Deadlift for #155 x 3.
@Mandy
WHAT?? Great job!
@Motha
chasing MY numbers? i like the sounds of that
@Mandy
Nice work.
hey Chris…re: your FB status…looks like Annie died twice today…you and Mandy both killed’er….I am starting to feel sorry for Annie…heehee…Good work you two ! @chris
…..5:13 with anchor.
@Tapout
ha..thanks…she sure got a beating..esp with b-mac at the end of the day 5:13…nice!
@Mandy
awesome work Mandy…man can you jump!
new PR dead lift – 1 X 261
Still working on my du’s
did the 2:00, 1:30, 1:00, :30 – 290 reps
@b-mac
I see your DU’s were on fire! Great job!!
@Chris
Good job!