The PALEO Diet Defined...and some resources too...

DEFINITION #1:

Stick to whole, unprocessed foods: meat, eggs, seafood, non-starchy vegetables -- and some (but not a ton of) fruit, nuts and seeds. Avoid eating things with sugar, grains, legumes, and polyunsaturated fats. In short, eat anything that can be hunted or gathered, and try to avoid stuff that’s processed, cultivated, or sealed in colorful packaging labeled "HEART-HEALTHY!" or "LOW-FAT!" 

Sound good? Want to give it a try? If so, a great place to start is Robb Wolf's Quickstart Guide. Check out his book, "The Paleo Solution," too -- it's one of the best and most accessible Paleo primers out there. His weekly podcasts are a big hit in our household, too. And watch his video on Paleo fundamentals:

Other excellent sources of Paleo information for beginners:

If you’re a visual learner, check out this handy infographic.

Some other resources:
Loren Cordain's "The Paleo Diet" and Mark Sisson's "The Primal Blueprint" , the Whole9 site,


*Resource: www.fitbomb.com*

CROSSFIT FORT BRAGG PALEO / ZONE CHALLENGE

On Wednesday, February 1st, we are going to kick off the CrossFit Fort Bragg Paleo / Zone challenge. 

This challenge is for anyone who is interested in feeling, performing, and looking better.   It will last 

through out the CrossFit Games Open (March 25th) and beyond, as it will become a lifestyle.  

Get your measurements taken, get informed, get with a friend, a coach, your spouse... 

share food journals and get accountable.  Get on it!  

This Blog post is for all those who do not understand what the ZONE Diet is. 

I will also go over the Paleo Diet in another post.

The Zone Diet Explained     

BACK GROUND INFO:

Food, essentially acts as two things: a fuel source and a 

drug.  When we eat food, our bodies have a physiological 

response based on the type of foods we eat (drug).  

They type of food will signal our body to store, release, or 

slow the rates of absorption of energy (fuel).  

The Zone Diet controls hormonal balance 
to help reach maximal results.  Hormonal 
balance affects all important components 
of your wellness: body composition, energy
utilization, blood chemistry, and much more.

 The ZONE Diet is balanced in 3 macronutrients:

· Protein (lean, natural meats are preferred)

· Carbs (mostly low glycemic-load fruits and vegetables)

· Fat (one of the most important macronutrients!)

With the right balance of protein, carbohydrates and fats, you can control three 
major hormones generated by the human diet: insulin, glucagon, and cholecystokinin.

Insulin - A storage hormone; stores energy. Excess insulin makes you fat and keeps
you fat.  It also accelerates inflammation.

Glucagon - A mobilization hormone; releases energy.  Glucagon that tells the body to
release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. 
This is key for optimal mental and physical performance.

Cholecystokinin (CCK) - These are the hormones that aid in digestion and acts as a 
hunger suppressant. They tell the stomach to slow down the speed of digestion and 
help catalyze the digestion of fat, protein, and carbohydrates.   

All three macronutrients (and their hormonal response) are vital to ideal human function.  
Nutrition is the foundation to feeling, performing, and looking better.

Introduction to Zone Living

1) Understand what a block is:

A block is a unit of measurement that combines certain ratios / proportions of proteins, carbohydrates, 

and fats.  

7 grams of protein + 9 grams of carbs + 1.5 grams of fat = 1 BLOCK

A One Block Meal consists of one block Protein, one block Carbohydrate, and one block Fat.

A Two Block meal consists of 2 choices from each.

A Three Block meal consists of 3 choices from each list…and so on.

So do the math....(yes, redundant...but you get the idea...)

PROTEIN: 7 grams of protein = 1 block protein.  14 grams = 2 blocks protein.   21 grams = 3 blocks protein.

CARBS: 9 grams of carbs = 1 block carbs.  18 grams = 2 blocks carbs.   27 grams = 3 blocks carbs.

FAT:  1.5 grams of fat  = 1 block fat.     3 grams = 2 blocks fat.     4.5 grams = 3 blocks fat

2) Find your Block Prescription:

Here is the equation: (Body Fat In Decimal) x (Body Weight) = X (Body Weight) - (X) = Lean Body Mass (Lean Body Mass) / (7) = Y (Y) x (.7) = Block Prescription Here is my own numbers as an example: (.16) x (126) = 20.16 (126) - (20.16) = 105.84 (105.84) / 7 = 15.12 (15.12) x (.7) = 10.5

So I am on a 10.5 block prescription. At the end of the day, I will have had 10.5 blocks of protein, 

10.5 blocks of carbohydrates, and 10.5 blocks of fat.  

3) Print out the Zone Booklet:

(CLICK HERE FOR A PDF OF THE CF ZONE DIET)

4) Weigh / Measure and Journal your food:

Yes, it is a real pain in the butt at first.  After about a month you’ll be able to “eyeball” 
the food and you won’t need to measure precisely anymore…unless you’re having 
something new you’ve never measured into blocks.

If the food you want is not on the CF Zone list (the link is provided in blue at the 
beginning of the post), then read the label on already prepared foods you like. 

For example, if you get a snack bar that says:

9 grams of protein = 1 block

29 grams of carbohydrates = ~3 blocks

I hope you feel as good as I do living “in the Zone”.   If you follow the Zone 
CORRECTLY, then you WILL see results.  You will feel better, you will preform 
better, and you will look better.

I will be posting my own food journal from time to time to help you 
(and to keep me on track).  

I CHALLENGE YOU ALL TO PERFORM, LOOK, AND FEEL BETTER.  I CHALLENGE 
YOU TO TRY THE ZONE  or PALEO DIET FOR 6 WEEKS.  I WILL BE POSTING ABOUT 
PALEO NEXT TIME. YOU CAN DO IT!!!  START FEB 1ST!!!

Creating Positivity In Our Lives- The Power of our Thoughts and Influence.

This is a "re-post" from April of last year.  I felt that it was fitting to re-post this because today at CFFB, we will be holding a Goal Setting Seminar for all our members.  More details on that to come.  Until then, here are some words for thought... 

Everyday, roughly 60,000 thoughts run through our head. The mind has a life of its own. A thought can be positive, negative, or it may have no emotional charge at all.  At times, it can be a challenge to stay positive; it would be nearly impossible to dismiss every negative thought. Our goal, instead, should be to create the life we want to lead, by fostering a feeling of happiness, gratitude, and well-being, and to connect these with results.

Let’s use a CrossFit example.  You want to master the muscle up, however, you think negatively about your ability or performance.  Your personal growth at that point is already stunted and you are separating yourself from reaching your potential. Separation affects every aspect of the self, including emotions, feelings, thoughts, physical responses, health, livelihood, relationships, and society.

One must leave behind the state of separation and negativity and approach the state of unity and positivity. Below, Spiritual leader, Deepak Chopra, provides a road map on how positivity and resolving negativity will eventually lead us to a point where positive thinking works towards living our life’s fullest potential. …(followed by my own thoughts as it relates to CFFB).

•    “Have a vision of the goal”…Dream…believe and you shall achieve!  See how:

•    “Find guidance you can trust, either through a personal teacher, a group or books that describe your journey honestly and accurately”…Consult your coaches; they are there to help!

•    “Meditate, to reach the deeper levels of the mind”…Positive thinking and visualization are vital and powerful activities.  Medical research has proven that our subconscious brain cannot distinguish between an event taking place in thought (visualization), or an event taking place in reality, the physiological responses are the same.  Studies have also shown, through by visualization alone, results improved.

•    “Live a lifestyle that is conducive to expanded awareness; such a lifestyle includes low stress, positive relationships and the absence of violence, anger and fears”…Align your life towards and surround your self with positive environments and like-minded people.

•    “Form good habits in terms of diet, sleep and exercise”…The CrossFit Perscription (Rx).

•    “Heal old wounds from the past”…Change your outlook, release judgement, and replace a negative thought with a positive thought.

•    “Release stuck energies of anger and fear”… Foster feelings of happiness, gratitude, and well-being.

•    “Associate with other people on the path who will support your goals”… We are a not alone as individuals, we are a community, we are family and friends who share common goals and common ground who motivate each other, support each other, and choose CF as a lifestyle to improve our lives.


•    “Live for the highest vision of human potential”…Your Dream will become your reality!   

  

We invite everyone to bring your desires and goals to the gym.  Together, we can cultivate an environment of growth and positivity so that we as individuals and a CrossFit Fort Bragg Family will improve all of our lives and reach our greatest potential.

Another Week of WODs

MON 1/16

90min Hot Yoga

TUE 1/17

60min Hot Yoga @ 8am
...then... @11
1 to 5 strict chin up ladder
...followed by...
3RM Thruster (100lbs)
...followed by...
5 x 500m Row w/ 2min rest b/n sets
TIME: 2:04, 2:11, 2:14, 2:17, 2:17

WED 1/18

90min Hot Yoga
...then...
Skill Work

THURS 1/19

7 ROUNDS:
2 15ft. Rope Climbs
10 Power Cleans (65lbs)
TIME: 21:34

FRI 1/20
SAT 1/21
SUN 1/22
*I had my back adjusted on Friday and on Saturday.  I decided to let my body completely recover.

Another Food Log

Mon 1/16

B@7:
1 smoothie

Post W/O @11:
1 scoop whey in coconut water

L@2:
3oz chicken, 1/4 avocado, 3tbs pico de gallo

D@8:
taco salad w/ 4oz hamburger, 3tbs pico de gallo, 1/2 avocado

Tue 1/17

B@5:30:
1 smoothie

Pre W/O@10:45:
1 scoop whey protein in coconut water

Post W/O @ 12
1 scoop whey protein in coconut water

L@2:30:
2 bacon, 1 sausage, 2 eggs, 15 almonds

D@8:30:
4oz salmon topped with sliced almonds, 1 c. brussel sprouts, (all cooked in coconut oil)

Wed 1/18
B@7:45:
2bacon, 1 smoothie

L@1:30:
12 almonds, 15 jumbo shrimp, ~2tbs e.v.o.o. and raspberry vinegarette, 1/4 avocado, sliced almonds, on greens

D@8:30:
2 lettuce wrap beef tacos, 1/2 avocado, 4 tbs pico de gallo

Thurs 1/19

B@8:
2 bacon, 1 smoothie

Post W/O@11:
1 scoop whey in coconut water

Lunch @2:
4oz chicken breast, 1/4 avocado, 3 tbs pico de gallo

D@8:
4-5 oz beef and 1c. broccoli (cooked in coconut oil and marinated in worcestershire sauce

Fri 1/20

B@7:30:
3 bacon, 1 smoothie

L@2:
steak fajita salad (~4-5 oz steak)

S@5:
~1/2c trail mix

D@7:30:
5 oz chicken breast, 1/4c mushrooms, 2 tbs pico de gallo, 1/2 avocado

Sat 1/21

B@7:30:
3 bacon, 1 smoothie

S@1:
1 scoop whey in coconut water

L@2:30:
16 jumbo shrimp salad, 1/4 avocado, 2 tbs e.v.o.o. 1/4 c. nuts and seeds, greens

D@ 8:
lettuce wrapped hamburger, 1/4 avocado, 1/4 sweet potato fries (cooked in coconut oil), 2 bacon wrapped jalapenos stuffed with chicken.  yum.

Sun 1/22:

B@ 8:30:
1 bacon, 1 sausage, 1 egg

L@ 4:
chips and guacamole, thai chicken lettuce wraps, 1 glass of red wine, shared a slice of chocolate cake with Jared.  *cheat*

D@ 8:30:
1 scoop whey protein in almond milk/coconut water, 1/3 banana, 6 almonds.  (still stuffed from lunch!)

Small Victories Win the War

In class, I am constantly reminding others to keep their movements clean, saying, "I would rather you go slow and make it pretty, than go fast and do it ugly." or "Only go as fast as you can and still maintain the standard.  I advise members to accomplish small victories that will eventually win the war. 

In the past, I have been one of those stubborn athletes who will push through pain and just keep on going at any cost.  Lately, however,  I have taken my own advice as well as the advice of Jim Wendler's 5-3-1 Strength Program.  He states that slow steady gains will eventually turn you into the strongest person in the gym.    Today, I am listening.

As the open is drawing near, I hear Michelle's words in the back of my mind, "Now is not the time for an injury."  While I want to push myself, I have to change my viewing goggles and look at my workout in a different way.  With every work out I am getting stronger, faster, and harder to beat.  With each small victory, I will win the war.

I have two stories for you of my experiences with my workouts today...one of success...and I would say the second is one of success as well.

Story one:
WORK OUT OF THE DAY:
7 Rounds Of:
2 Rope Climbs
10 Power Cleans (64lbs)

I am not a strong rope climber, so I was eager to get some practice in.  I have always used the "wrap around method" because I feel more secure on the rope, but  I know that it is not the most efficient way. So today, I decided to work on the "j-hook" method.  My first couple of rounds were brutal.  I even fell from the top of the rope all the way down on my a$#.  I was feeling a little defeated.  I was struggling.  I could hear voices around me, some of cheers and encouragement, others of ..."just try the modification". I was determined to win this battle.  By the time I got to round 6 and 7, I had figured out how to get up that damn rope!  My 6th and 7th round were my strongest ascents.  Small victory....SUCCCESS!


Story #2:
My hip flexors have been a little tight.  (Specificially my iliopsoas muscle...Which technically makes up 3 different muscles: the iliacus, the psoas major, and the psoas minor).

I felt really good after my WOD today and decided that it was so beautiful outside that I would go on a 3 mile run.  About 400m into my run, my hip flexors tightened up and made it very uncomfortable to run.  My normal running stride was now dysfunctional.  I had bad mechanics.  I told myself, to keep going, it will work itself out.  400m later, no luck.. it just got tighter.  At this moment, I decided that I was going to not be the "normal stubborn me" and take my own advice and not complete the 3 mile run.  I am going to listen and give the attention my tight muscles need and complete my 5k another time.  I walked instead.  SUCCESS... Listen today and come back stronger tomorrow.

I came home and studied my muscle anatomy books to see what exactly my problem was so I could fix it.  I also went to MobilityWod.com for advice as well.

Kelly Starett... I needed to see/read this today... Thanks for keeping us all in check...

Episode 359/365: Shift of Paradigm Away from Pathognomonic Cueing

Hey Mwodies,

Today’s episode is about shifting our thinking away from a reactive model of movement dysfunction to a little more sustainable way of thinking.  Athletes are stubborn “if it ain’t broke and I’m kicking your ass, don’t fix it” kind of people.   We are asking the  wrong questions.  We should not be asking, how good are you?  We should be asking, how much better can you be?  Minimizing movement variables, force dumps, and torque bleeds, is the same thing as protecting the athlete from injury.  The data sets are huge.  Run like a jackass, get hurt.  Pull with a crappy back position, get hurt.  Eventually.  And this is the problem with the reactive model, if we wait for pain or dysfunction to inform us that we need to change technique then we are being suckered out of finding out how much better we can be.  And, now we have to deal with that torn labrum or fried heel cord.  Sweet.  We have to few movement with a different lens.  Open circuit positions and over tensioned systems are the root cause of 98% of the problems that the typical athlete faces.   This means, that sore elbow from squatting and pullups? It’s a preventable disease.

Going slow and being weak isn’t cool.  Make a better decision. 

Work Out Log For 1/9 to 1/15

MONDAY 1/9:

AMRAP in 10 min:

30 Double Unders

15 Power Snatch (55 lbs)

TOTAL ROUNDS: 5 + 30 D/U + 8 P.S.

This particular WOD happens to be the first work out in the CrossFit Open last year.  I did better last time.  I'm not worried about it.. some days are just like that.  My outlook is positive and I am working hard and I will get stronger, faster, and harder to beat! Ha!

TUESDAY 1/10:

3 x 5 Deadlift @ 165 lbs

3 x 5 Front Squat @ 100 lbs

WEDNESDAY 1/11: 

REST

THURSDAY 1/12:

"Filthy Fifty"...(minus lunges) @ 11am

50 Reps of these 9 different exercises: Box Jump, Jumping Pull Up, KBS, Push Press, Back Ext, Wall Ball, Burpees, Double Unders

TIME: 22:52

Wall balls and Burpees killed me on this one!  My lungs!!!  

...then...

"NATE" @ 1 pm

AMRAP in 20 min:

2 Muscle Up (I did progressions)

4 Hand Stand Push Ups (I did kipping)

8 Kettle Bell Swings (16 kilos)

TOTAL: 12 rounds + 2 Muscle Ups

This wasn't a max effort for me since I had just done "Filthy Fifty".  My shoulders were a little smoked, so I did all kipping HSPU instead of Strict.  

FRIDAY 1/13:

5 x 5 Snatch

WEIGHT: 55-65-75-80-80

SATURDAY 1/14: 

8 x 400m Run @ 8am

TIME: 1:35 , 1:33,  1:33,  1:35,  1:35,  1:33,  1:32,  1:31

...then...

Weightlifting @ 1pm:

10 min Snatch Work @ 65 lbs

5 x 3  Snatch Pulls @ 85 lbs

20- 20- 12- 12 Front Squats (unbroken sets) @ 65 lbs

2 x 2min wall sits , 10 squat jumps, rest 2 minutes b/n  sets

...then...

90 min HOT YOGA at 5pm

What a busy yet absolutely wonderful day.  I met up with Michelle and D at the track at 8am in 30 degree weather.  If it were just me, I'd find any way to get out of working out in the cold.  In fact, I tried.  Thanks D, for basically telling me to "suck it up".  I'm so glad I did.  My endurance has taken a back seat since my triathlon in September.  I believe this is why I can't seem to catch my breath.  

My 400m splits felt GREAT!  Thanks D for pushing me and setting the pace.  I also want to thank Michelle for working with me on my snatch.  I've always said, "To become better, surround yourself with people who are better."   

I topped this already amazing day with a much needed Hot Yoga session with the gals in Pinehurst.  

SUNDAY 1/15

REST... (I went to the Lululemon Goal Setting Seminar... more about this and my Yoga experience to come in another post).