Paleo On-Ramp- Part Iv: Putting it into Practice

Posted: Thursday, October 28, 2010 by InvictusCoach in
0

Workout of the Day


AMRAP 2 minutes:
Deadlift @ 60% 1RM

Rest 2 minutes

AMRAP 2 minutes:
Front Squat @ 60% 1RM

Rest 2 minutes

AMRAP 2 minutes:
Clean and Jerk @ 60% 1RM

* As many REPS as possible within 2 minutes. These are true lung burners so there is NO PACING. Add up total reps for score.


Nutrition Guide for Athletes: A Paleolithic Approach, Part IV


Putting it into practice

Lets not just ditch all the processed foods at once and go full Paleo right away. You’ll find yourself in a world of hurt. Rather, lets ease our way into this new lifestyle. For week 1, replace 1 meal per day with a Paleo style meal. Week 2, replace 2 meals with a Paleo friendly meal, and week 3 have all 3 main meals Paleo friendly.

What exactly is a Paleo meal?

As mentioned in the introduction, cut out processed foods completely. To simply define a paleo friendly meal: If you can’t hunt or gather your food, DON’T EAT IT! Focus on every meal containing meat/fish, veggies, and a source of good fat. If you stick to that golden rule, you are eating paleo! Not that hard right? Here is an example of how to begin paleo eating:

This is a typical American diet compared with Paleo diet:

Week 0

Typical meal

Paleo meal

Breakfast

Bagel w/cream cheese, orange juice

3 eggs, apple w/ almond butter

Lunch

Ham and cheese sandwich on whole wheat bread

Turkey salad w/ olive oil

Dinner

Chicken parm, pasta

Sirloin steak w/steamed veggies and avocado

Snack

Chips, cookies, garbage

Trail mix with: cashews, almonds, pecans, and dried blueberries

Notice week 1: you replace 1 typical meal with a Paleo meal.

Week 1

Your meal

Paleo meal

Breakfast

3 eggs, apple w/ almond butter

3 eggs, apple w/ almond butter

Lunch

Ham and cheese sandwich on whole what bread

Turkey salad w/ olive oil

Dinner

Chicken parm, pasta

Sirloin steak w/steamed veggies and avocado

Snack

Chips, cookies, garbage

Trail mix with: cashews, almonds, pecans, and dried blueberries

Notice week 2: you are replacing 2 meals + snack

Week 2

Typical meal

Paleo meal

Breakfast

3 eggs, apple w/almond butter

3 eggs, apple w/ almond butter

Lunch

Turkey and avocado salad w/ olive oil

Turkey salad w/ olive oil

Dinner

Chicken parm, pasta

Sirloin steak w/steamed veggies and avocado

Snack

Trail mix with: cashews, almonds, pecans, and dried blueberries

Trail mix with: cashews, almonds, pecans, and dried blueberries

By week 3, all 3 meals should be paleo + snack

Week 3

Typical meal

Paleo meal

Breakfast

3 eggs, apple w/almond butter

3 eggs, apple w/ almond butter

Lunch

Turkey and avocado salad w/ olive oil

Turkey salad w/ olive oil

Dinner

Sirloin steak w/steamed veggies and avocado

Sirloin steak w/steamed veggies and avocado

Snack

Trail mix with: cashews, almonds, pecans, and dried blueberries

Trail mix with: cashews, almonds, pecans, and dried blueberries

Feel free to mix and match what you eat. This is just a rough example of a typical Paleo meal plan. Do yourself a favor, google “Paleo meals” and get creative! There are hundreds of recipes out there to get your taste buds going. Also note, if you eat a ton of fruit you are adding a ton of sugar to your diet. Though fructose (fruit sugar) generally does not cause significant spikes in blood/glucose levels, if you are trying to lose fat, I suggest limiting yourself to 1-2 pieces per day. You’ll get a sufficient amount of vitamins and minerals if you are eating veggies with every meal.

To athletes or people who train like athletes:

Your protein and caloric needs are higher than that of the average person. Lets try to keep our protein intake at about 1g/lbs. of bodyweight. Though not Paleo, I do recommend adding protein shakes as a post recovery meal. Concentrate on the majority of your protein coming from food, rather than supplement sources. Speaking of supplements, I personally recommend supplementing fish oil, protein powders, BCAAs, and a multivitamin. Thats all I got for ya! I encourage everyone to do their own research. There is a ton of information out there, some true and some well... not so true. If you have a question, try finding it out for yourself. I love helping people, but I am by no means an encyclopedia of information. Not sure if I heard this quote or made it up, but my philosophy on life is "it isn't about knowing all the answers, it is about knowing how to find the answers". It is pretty self explanatory. So take it and run with it...


Stay classy,

Coach A.







Paleo On-Ramp- Part III

Posted: Tuesday, October 26, 2010 by InvictusCoach in
0


Workout of the Day

"Cindy"

AMRAP 20 minutes:

5 Pullups
10 Pushups
15 Air Squats

After...

For time:

100 Pistols

How much Protein?

For the few people who have a little background in Paleolithic nutrition, we are encouraged to eat three larger meals a day. If you have read Robb Wolf’s “The Paleo Solution”, then you would have been on a three meals + 1 snack per day plan. This plan works great for many people, but probably is not the best for the athlete. An athlete requires more nutrients than your average person, especially protein. Consuming three meals per day makes it extremely difficult to get in a sufficient amount of protein. Athletes need about 1g of protein/lbs. of bodyweight. For example, if an athlete weighs 160lbs., he/she needs 160g of protein per day. This amount is necessary for muscle building and recovery. Now lets say our 160lbs. athlete was eating three meals per day. That means each meal has got to have about 53g of protein. So that’s equivalent to 9 eggs for breakfast, about 10oz of chicken for lunch, and an 8oz steak for dinner! That is not even including our fat requirements and veggie intake. Quick myth: eating smaller meals per day increase your metabolism, FALSE: Till this day there is no data showing this. Picture it this way, the smaller your meals are the less hard your body has to work to metabolize it. The larger your meals are the harder and longer your body must work to metabolize it. I ENCOURAGE ATHLETES TO SPACE OUT MEALS INTO MORE FREQUENT SESSIONS FOR A DIFFERENT REASON. The reason why I want athletes to space out their meals into 4-6 meals is to ensure sufficient protein intake. ANOTHER REASON FOR SMALLER FREQUENT MEALS IS THE AMOUNT OF PROTEIN THAT IS ACTUALLY UTILIZED BY THE BODY. YOUR body can only utilize a certain amount of protein at a given time, OR SO IT IS SAID. I have not found a definite number, but I have seen ranges from 30-40G OF PROTEIN at a given time, depending on YOUR Size.

Paleo shopping

THE golden rule when shopping for Paleo-friendly foods: Majority of shopping should be on the outside isles. try to get foods in this order: Fresh, frozen, canned. Obviously, getting your fruits and veggies fresh is the healthiest way to go, BUT it is far from the most convenient. Fresh food goes bad quicker and requires more work to prepare. Between school, sports, homework, and whatever your busy teenage lives consist of, it is very hard to make time to prepare your food. Also, this shopping list works great for those on a tighter budget. If time and money are of no issue, I am a big fan of Trader Joes and those types of market places. They tend to have fresher fruits, veggies, and you can find leaner and grass fed meats. But we all can’t be rich and have all the time in the world so here is a little list of stuff I get from Costco. It fits the budget, its quick and convenient, healthy and tastes good!

Easy breezy shopping list:

5lbs. Bag of veggies

5lbs. bag of chicken

3lbs. of Salmon patties

5 pack of avocado

2.5L extra virgin olive oil

1lbs. Spring mix salad

3lbs. of London broil steak

Ground beef

27oz jar of almond butter

Gala apples

3lbs. of Hillside farm turkey

7 ½ dozen eggs

3 gallons of whole milk w/omega 3

3lbs. of bacon

Feel free to manipulate the list to whatever fits you best. This is my personal shopping list and it works out well for me. There is enough variety to keep me from getting bored and it provides me with everything I need.


Paleo On-Ramp- Part II

Posted: Friday, October 22, 2010 by InvictusCoach in
0

Workout of the Day

'Kalsu"
100 Thrusters for time. Begin with 5 burpees every minute.
As Rx'd 135lbs... scale appropriately.



Gray areas of Paleolithic nutrition:

Paleolithic nutrition can sometimes be difficult to comprehend. With so many foods having “natural roots”, it is sometimes hard to tell what is considered paleo and what is not. These are what I call “the gray areas of Paleolithic nutrition”. The most common foods that fall into this category are:

Eggs

Dairy

Deli Meats

Fatty/processed meats

Peanuts

Eggs

Good or bad? We have heard this argument over and over again. One day they are the staple of our breakfast and the next day we must avoid it like the plague. Well here is the “411” on our beloved eggs. If you are consuming a low carbohydrate diet (i.e. Paleo) the cholesterol in eggs will not raise bad cholesterol levels (LDLs). However, if you consume a high carbohydrate diet, the opposite is true.

Dairy

Why is dairy non-paleo in the first place? Isn’t whole milk bad for you? Milk is non-paleo because it came about during the agricultural revolution (10,000-20,000 years ago). Believe it or not, cavemen were not sucking off the teet of a cow. I wonder whoever came up with the idea of sucking on the teet of a cow anyway?! Although milk is non-paleo, it is very nutrient dense. Providing the body with calcium, vitamin D, protein, and fat. As mentioned, fat is our friend. Fat is energy. Milk provides athletes with proper nourishment, is great for bulking and getting stronger. However, milk is not perfect. Lactose sugar causes a rise in our insulin levels. It can also cause acne and digestive problems for some people. I recommend dairy to any athlete looking for some size; otherwise you can do without it.

Deli Meats

Meat is perfectly Paleo. Deli meat is a very gray area subject because the processing is somewhat “unknown”. Deli meats are generally EXTREMELY high in sodium. Water follows sodium, so your body will retain some extra water weight. On a positive note: it is quick, convenient, and high in protein.

Fatty and processed meats

Bacon, sausage, hot dogs, ground beef, etc. Let me start off with saying that I could have made fatty and processed meats into two separate categories. Now for the nitty gritty. Sausage, hot dogs, and processed meats should not be staples of paleo nutrition. Concentrate on finding quality sausages, bacon, and other processed meats. Normally these processed meats have all types of meats blended in along with toxic chemicals. Although not as processed, fatty meats like bacon and most ground beef are believed to “set us up for a heart attack” because of the high amount of saturated fatty acids. If you are a relatively healthy human being, eat a low carb paleo diet, and exercise every now and then you should be fine. If you eat the typical American diet, based on the food pyramid, which promotes excessive carbohydrate consumption, you are setting yourself up for a world of disaster! (Pretty much the same reason as eggs).

Peanuts

I love peanut butter. Though non-paleo, peanuts are a good source of energy for the athlete. Lots of monounsaturated fats and some protein, not to mention Skippy’s natural crunchy peanut butter is crack. Now the downside is that peanuts contain that pesky thing called Lectin. As discussed in the beginning of this program, Lectin is not our friend. It causes all sorts of autoimmune disorders and gut irritation. Lets not get started on peanut oil. Loraine Cordaine, author of the paleo diet for athlete’s, has a good write up about peanuts and peanut oil: www.thepaleodiet.com

Paleo On-Ramp- Part I

Posted: Thursday, October 21, 2010 by InvictusCoach in
0


Workout of the Day


USAW/CROSSFIT OPEN

Snatch, 1 rep
Clean and jerk, 1 rep


As many rounds and reps as possible in 10 minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders


Since I don't know how to paste a link to download the Paleo On-Ramp guide, I figured I'd just post parts of it. This is just part 1 of 4, so stay tuned!


Nutrition Guide for Athletes: A Paleolithic approach

The beginners guide to Paleolithic Nutrition for athletes

The paleo on-ramp

Nutrition in general is a very controversial subject with many sports nutritionist recommending athletes to consume an excessive amount of carbohydrates. This approach has left many athletes performing below optimal levels and is generally poor for their overall health. This guide will cover the basics on what athletes should be consuming in order to perform at their best and to improve general health. This guide is an on-ramp for revamping your diet in order to conquer life and its challenges. For athletes, I encourage a Paleolithic approach to food choices + dairy + supplements.

Introduction: What is Paleolithic nutrition?

CrossFit’s Love Affair with Paleolithic Nutrition:
What it is, How it Works, and Why it Rocks Our World

- Sarah K. Johnson

Paleolithic nutrition or more commonly known as “Paleo Diet” defined. First, lets define “Paleo Diet”. The Paleo Diet (which should actually be termed Paleo lifestyle) is the “optimum diet for the human animal, based on the nutritional requirements established during its evolutionary path to its present form (the modern homo sapiens). The biologically appropriate diet” (Wiss 2010).

And… what does this mean, exactly? This means removing all foods that are products of agriculture or animal husbandry (i.e., dairy, beans/legumes, grains, sugar, potatoes, and processed foods). Ultimately, this diet consists of meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.

What are the goals of the Paleo Diet? The main objectives of the Paleo Diet is to keep the human body’s internal environment well-balanced and clear of processed and pro-inflammatory food sources (see above). When followed correctly, this program will successfully encourage fat loss, maintain insulin sensitivity, lower LDL’s and blood pressure, cure and prevent diabetes… yes, really. And the list goes on.

But, aren’t grains good for you? You may believe that whole grain is “good for you” due to the amount of fiber per serving. Indeed, fiber is good for you, but you can acquire fiber from A TON of other sources that DO NOT contain the anti-nutrients found in grain (i.e., Lectin and Gluten). For example, fruits and vegetables are actually MORE nutrient dense than grains, regarding the fiber, vitamin and mineral amount per serving. Turns out you don’t actually need that empty calorie rich whole grain bagel every morning to get your fiber. Let’s define what those anti-nutrients were, again:

Lectin. A protein that binds to insulin receptors, the lining of our intestine, and a contributor to leptin resistance. Leptin resistance predicts an exacerbation of features related to metabolic syndrome independently of obesity. Lectin is also found in beans, utilized as a protective chemical to deter herbivorous insects and animals (and.. well, us!)

Gluten. When ingested (via grains such as barley and wheat), gluten stimulates a physiological response similar to that of a virus. This immune response triggers an attack on the protein and, consequently, the surrounding tissue. Not only does this induce inflammation, but also has the potential to exacerbate or set off many health problems throughout the body (see celiac disease).

Why no dairy? Although dairy has some benefits, it also has a fair amount of lactose per serving. Lactose is a milk specific sugar that can range from 11g to 14g per cup of milk. Not only does this have the potential to spike insulin levels, but also stymie fat loss.

What is insulin sensitivity and insulin resistance? Produced by the pancreas, insulin is a hormone in charge of regulating the body’s energy and glucose metabolism. This means that, when any food is digested (with special emphasis on sugary foods or highly processed carbohydrates), insulin is released to lower blood sugar levels and return the body to homeostasis. When the body becomes insulin resistant, however, muscle, fat and liver cells are less receptive (or less sensitive) to insulin. This results in the overproduction of insulin due to a diet HIGH in refined sugar, carbohydrates, and overall processed garbage (and of course does not help if you’re genetically predisposed). Ultimately, insulin resistance goes hand in hand with decreased insulin sensitivity and, consequently, metabolic disorders such obesity, diabetes, high cholesterol and increased rates of heart disease can occur.

Is the Paleo Diet “Low Carb”? The Paleo Diet is as carbohydrate rich, fatty, or sugary as you design it to be. One can eat too much fruit, and have too much sugar; too much bacon or avocado, and have too much fat. However, by default, yes, it is lower in carbohydrates than the average American diet because it does not include foods such as breads, pastas, or other processed carbohydrates. Carbohydrate sources come exclusively from fruits and vegetables.

OK.. Anything else? Yes, one more thing: remember to take Fish Oil. Rich in Omega 3 Fatty Acids (i.e., EPA and DHA), this supplement reduces inflammation (i.e., joint pain) and LDL’s, in addition to being imperative in maintaining brain and cardiovascular function. It is recommended at .5g per every 10lb of body weight

_____________________________________________________________________________________

If you want the complete guide just email me: InvictusCoach@gmail.com



Stay classy,


Coach A.



BEAST!!


Visit sicfit.com for more Videos




I am the healthiest human being... everrr

Posted: Tuesday, October 19, 2010 by InvictusCoach in
0



Workout of the Day

Push jerk- 5-3-1-1-1

Three rounds for time:

75/95/135 pound Hang power cleans, 15 reps
15 Burpees
- Thanks CF HQ!

Surprise 3rd WOD...

I got my blood work back in the mail on Friday. I am pretty much one healthy dude. I have been following a loose Paleo diet for about 10 months now and could not be more satisfied with the results. Shocking to most people, I eat a very high fat diet which includes a lot of animal fat, eggs, and red meat. Isn't this the recipe for heart disease? According to my blood markers, it clearly is not.
HDL cholesterol (good)- 85
LDL cholesterol- 75
Triglycerides- 54
On another note, I really do not know of a nifty way to put my Paleo On-Ramp on here without copy and pasting, so if you want it just email me. InvictusCoach@gmail.com

Stay classy,

Coach A.

Caleb, trainer at CF Albany... I bet he doesn't know he's on google images haha





Tweaking the diet: update from 8/26/10

Posted: Friday, October 15, 2010 by InvictusCoach in
0

Workout of the Day

"ADAMBROWN"

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

* Scale appropriately. Scale deadlift to 60% of 1RM, benchpress 65% of 1RM, and clean 55% of 1RM*

Compare to August 10, 2010. Better beat your last PR!

Almost two months ago I decided to say goodbye to my beloved alomds, cashews, walnuts, pecans, and the rest of the delicious nut family. I did this to see if I would notice a change in energy, performance, bodyfat, and weight. To my own surprise, my conclusions were not what I had hypothesized. Since I ate several servings (anywhere from 2-4) of nuts everyday I was sure that if I had cut them out, I would lose a little bit of fat over the month. Taking 400-800 calories per day away seems like a pretty solid way to lose weight right? I thought so, at least. After nearly two months of being away from grains I have noticed NO decrease in energy, NO weight loss, and NO decrease in performance. The thing that shocked me most was the zero change in weight and bodyfat. I was certain that eliminating the calories that I got from mixed nuts would lead to a decrease in bodyfat for sure. My diet has stayed relatively the same since removing nuts from my diet. Now why haven't I lost any weight? Trying to answer my own question is a pretty difficult task. I do remember seeing the reminisce of nuts in my poop just about every time I pooped. The only thing I can think of is that my body was not absorbing any nutrients from the mixed nuts. I guess it came in and just came right back out. Nuts and seeds are believed to have gut irritation properties, but there is no data proving it. From my own experience it appears so. Anyhow, I am done with the Paleo On-Ramp and I am just looking for a way to post it.


Stay classy,

Coach A.


CrossFit Montclair, another huge CF Box... where I got my cert!

Paleo on-ramp: 99.9% complete!

Posted: Thursday, October 14, 2010 by InvictusCoach in
0



Workout of the day

Overhead Squat 5-5-5-5-5

Complete 10 rounds for time:

3 Squats @ 65% of 1 RM
6 Ring Dips


Right now I am in the final stages of completing my Paleo On-Ramp program. I am editing it and making sure the information is accurate. There is most definately going to be a 2nd edition to this program that will probably be released in the winter. The 2nd edition will have a lot of the same information, but better written and updated information based on new things I learned and common questions that may be asked from the 1st edition. I have not made the powerpoint for the program yet, but that is a pretty easy task. Copy/paste and pictures, pretty simple... I am trying to figure out a way to put it up for download on the site, but bear with me. Tomorrow's workout is going to be brutal btw...


Stay classy,


Coach A.


CrossFit San Diego... what a beautiful box... Its like Toys R' Us for CrossFitters


Columbus Day weekend events

Posted: Tuesday, October 12, 2010 by InvictusCoach in
0


Workout of the Day

Complete 50 squat cleans (135/95lbs.) for time with 5 burpees at the start of every minute.

- Courtesy of CrossFit Westchester


Today’s WOD is going to suck. I did it yesterday and my heart felt like it was going to explode out of my chest. It is pretty brutal, same style as the workout "Kalsu", which we will be seeing some time next week :). It was a good reality check for me, considering I have not hit a good met-con in about 2 weeks. On my restful Columbus Day, I got my annual physical exam. Not to my own surprise, my blood pressure came back very low 118/70. For those of you who do not know, that is VERY good. When I get my blood work back in a few days I will post up the rest of my results. I predict everything will be in above average ranges. And Dr. Ozz and those bozos say that eating bacon and eggs everyday is setting me up for a heart attack! Psh… I can’t wait to get my results back so I can rave about how eating more animal fat and lowering my carbohydrate intake has in fact made me a healthier human being.

Oh, I also took my CrossFit Level 1 Trainer’s certification test on Sunday. At first I was very annoyed that I had to get there and sit through the programming lecture and the Q & A lecture. After listening to both lectures, it refreshed my memory quite a bit and got me back down to the basics when it comes to programming. “Live your life in couplets and triplets”. In other words, the majority of your workouts should constitute two or three functional movements. The time and task priorities can be set in a countless number of variations. The only thing I thought that was kind of weird was when a person asked, “what is the normal time length of a CrossFit workout?” Pat Sheerwood, the dude running the certification, response was 15-20 minutes. Umm… if I followed the CrossFit main page strictly, I know for a fact the majority of the workouts would not take me 15-20 minute to complete. I’d say more close to a 10-15 minute range, which I personally think is more appropriate. Maybe Pat’s response was for your “average CrossFitter”. Anyhow, the lectures were great, covering things such as scaling for people with injuries, fitness levels, and experience. Overall, going to CrossFit Virtuosity in Brooklyn for the CFL1 test was a very motivating experience. Not to mention just an absolute cool, big, bad ass box!

Stay classy,

Coach A.


CrossFit Virtuousity in Brooklyn... absolutely awesome box!


"Perfect practice makes perfect"

Posted: Friday, October 8, 2010 by InvictusCoach in
0


Workout of the Day

21-18-15-12-9-6-3 reps:

Back Squat- 115/135/165 lbs.
Strict Press- 65/95/135lbs.
Deadlift- 135/155/185lbs.


What does everyone think of the programming as of late? More specifically the past 6 weeks? I have really made a big effort to improve the WODs. If you have noticed, we focus a little less on the heavier/strength portion and now are in a "prep" phase. The WODs are generally more metabolically taxing, yet still short in duration. Things are still constantly varied, but I still like to keep O-lifts at the core of my programming.
Wrestling season is coming up real soon, so its time to turn up the intensity a notch, walk into the first day of practice and outperform everyone. If you start off the season in better shape than your opponent, you've won half the battle. The hardest part of the season is the first month for many. It is that transition of getting in shape, making weight, and managing time that piles onto the mental grind of the season. For those who have trained with me this off-season, I know you'll all be ready for the season. Its time to put all that hard work and dedication into practice! Remember, practice doesn't make perfect. PERFECT PRACTICE MAKES PERFECT. Deuses.

Stay classy,

Coach A.


Effing BEAST! ------------> Dave Lipson- 500lbs. Front Squat

Sneak peak: Paleo On-Ramp- Gray areas

Posted: Thursday, October 7, 2010 by InvictusCoach in
0


Workout of the Day


Pre-game

Find 1RM for squat clean in 7 minutes

Party

Add total amount of reps for score:

Pullups- 1 minute

Pushups- 2 minutes

Squats- 3 minutes

Double unders- 4 minutes

Situps- 3 minutes

Dips- 2 minute

HSPU- 1 minute

After party

For time:

Row 1000m



This is a rough draft! I did not have the time to proof read it... so don't judge me... Readers: if there is any information that you think may be inaccurate or you do not agree with, please feel free to comment. I do not consider myself an expert at nutrition, yet. As long as you have a valid argument I will comment back. Also, feel free to comment with any questions!


Gray areas of Paleolithic Nutrition

Eggs

Dairy

Deli Meats

Fatty/processed meats

Peanuts

Eggs

Good or bad? We have heard this argument over and over again. One day they are the staple of our breakfast and the next day we must avoid it like the plague. Well here is the “411” on our beloved eggs. If you are consuming a low carbohydrate diet (i.e. Paleo) the cholesterol in eggs will not raise bad cholesterol levels (LDLs). Explanation: insulin is like a bus driver for nutrients, dropping them off at various places in the body. It is necessary for life, but not in excessive amounts. Picture cholesterol as the midget with Napoleon complex. It has got a big mouth and wants to start trouble, but is still relatively not a threat. Now our bus driver, insulin, drives fast when a lot of kids, carbohydrates, are on the bus. The bus driver is rapidly dropping off the midgets (cholesterol) in unwanted places due to the bus being overcrowded with too many kids (carbohydrates). Following me? Therefore, if there are not a lot of kids on the bus, the midgets stay on the bus longer thus preventing cholesterol levels to rise.

Dairy

Why is dairy non-paleo in the first place? Isn’t whole milk bad for you? Milk is non-paleo because it has only came about during the agricultural revolution (10,000-20,000 years ago). Believe it or not, cavemen were not sucking off of cow teet. I wonder whoever came up with the idea of sucking on the teet of a cow anyway! Although milk is non-paleo, it is very nutrient dense. Providing the body with calcium, vitamin D, protein, and fat. As mentioned, fat is our friend. Fat is energy. Milk provides athletes with proper nourishment, is great for bulking and getting stronger. However, milk is not perfect. Lactose sugar causes a rise in our insulin levels, milk causes acne and digestive problems for some people. I recommend dairy to any athlete looking for some size; otherwise you can do without it.

Deli Meats

Meat is perfectly Paleo. Deli meats are a very gray area subject because the processing is somewhat “unknown”. Deli meats are generally EXTREMELY high in sodium. Water follows sodium, so your body will retain some extra water weight. On a positive note, it is quick, convienient, and is high in protein.

Fatty and processed meats

Bacon, sausage, hot dogs, ground beef, etc. Let me start off with saying that I could have made these into two separate catergories. Now for the nitty gritty. Sausage, hot dogs, and processed meats are non-paleo, period. There are all types of different meats with toxic chemicals so I would stay away. Although not as processed, fatty meats like bacon and most ground beef are sought out to “set us up for a heart attack” because of the high concentrations of saturated fatty acids. If you are a relatively healthy human being, eat a low carb paleo diet, and exercise every now and then you should be fine. If you eat the typical American diet, based on the food pyramid which promotes excessive carbohydrate consumption, you are setting yourself up for a world of disaster!

Peanuts

I love peanut butter. Though non-paleo, peanuts are a good source of energy for the athlete. Lots of monounsaturated fats and some protein, not to mention Skippy’s natural crunchy peanut butter is crack. Now the downside are that peanuts contain that pesky thing called Lectin. As discussed in the beginning of this program, Lectin is not our friend. It causes all sorts of autoimmune disorders and gut irritation. It also plays a big role in developing CVD.


Stay classy,


Coach A.


Paleo On-Ramp deadline

Posted: Tuesday, October 5, 2010 by InvictusCoach in
0

Workout of the Day

Overhead squat 10-8-6-4-2

50-40-30-20-10

45/75lbs Power snatch

Box Jumps 30”


I’m done procrastinating. I have decided to light a fire under my own ass and give myself a deadline for the long awaited Paleo On-Ramp. Friday, October 15th I will officially have it ready and possibly for download via this blog. I just got to figure out a way to post a download link. The write-up is largely based on my personal Paleolithic adventures and my research from Lorraine Cordain and Robb Wolf’s Paleo books. I will do my best to answer common questions and cover the basics. Please do not email me with questions that you can answer yourself. Questions that will generally piss me off include: can I have wheat bread? Can I eat Cereal? Etc… Simply, if you cannot hunt or gather your food, you CANNOT eat it. Period. Ya digg? As you can tell I have no tolerance for laziness mixed with stupidity.


Stay classy,


Coach A.

Brain is off

Posted: Friday, October 1, 2010 by InvictusCoach in
0

Workout of the Day

Pre-game:

Front squat 5x5

Game time:

For time 21-15-9 reps:
75/95/135lbs Squat cleans
Sit-ups

After party:

AMRAP 7 minutes:
75/95lbs. Thrusters- 5 reps
Burpees- 10 reps