Workout of the Day

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:

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

Notice week 2: you are replacing 2 meals + snack

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

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.

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

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

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

Stay classy,

Coach A.

BEAST!!

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!

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.

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 15^th 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.

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