UPCOMING SCHEDULE CHANGE – IMPORTANT
- Thursday, Jan 14 – The regularly scheduled 6pm CrossFit Class will be Fundamentals. No other changes
- Friday, Jan 15 – The 6pm CrossFit Class is cancelled.
- Saturday, Jan 16 – Fundamentals and the Free Class are cancelled. The CrossFit Class is still on @ 10:30am.
- Monday, Jan 17 – No 6am, 12pm, Fundamentals or 6:45pm Classes. There will only be a 4:30pm/5:15pm and 6:00pm CrossFit class.
Welcome to the second week of the paleo diet. How many people used their three cheat meals last week? How many people cheated more than three times? How many people didn’t cheat at all? Post your cheat meals to the comments section and let’s start talking about what are some good ideas for cheat meals.
REMINDERS –
- GOALS – Write them on the white board
- PALEO CHALLENGE – Make sure you are weighed in, body fat tested and submitted a before picture
Here are some paleo recipes from one of our members, Peter.
- http://www.sonofgrok.com/2009/08/recipe-sog-guacamole-beef/
- http://www.sonofgrok.com/2009/03/recipe-caveman-bnbs-banana-nut-bites/
- http://www.sonofgrok.com/2009/02/recipe-stuffed-peppers/
- http://stevepaleo.blogspot.com/2009/05/not-your-momas-pork-chops.html
Other Links
- Beef Label Decoder (Interactive)
- Paleo and CrossFit get some press in the NY Times
- The Politically Incorrect Diet – Part I
- Carbs make you a poor mobilizer of Fat
- Taco Bell drive-thru diet – Maybe we’ll try this next month
- 9 things to do when you are all banged up
Schedule –
- Warm up
- 3 rounds – 10 Hip Extensions / 10 Sit ups / 10 Air Squats
- Deadlift – 5-4-3 – Perform 3 sets to warm up
- 10 min AMRAP –
- 5 Push ups
- 10 Knees to Elbow
- 20 Lunges
- Stretch / Foam Roll
FUNDAMENTALS – We meet for the fourth time tonight @ 6pm. We will be going over the Deadlift.
Technically I used 3 cheat meals, but I didn’t go crazy.
-cheat 1 – Chicken Parm Hero on Friday (and it was good).
-cheat 2 – Sushi on Saturday. Is sushi really cheating? It’s only a little rice.
-cheat 3 – Wifey cooked pork chops wih bread crumbs, and loaded up baked apples with brown sugar. To my credit I was able to pass on the mac and cheese.
I think this week will be easier. I loaded up at the super market with fruits and nuts to get through the day.
Cheat 1: Wine at dinner
Cheat 2: Wine and quiche (I was at a friend’s house, so couldn’t really control what I ate)
Cheat 3: A little bit of goat cheese in a salad and a small piece of carrot cake – it was my Mom’s 60th b-day surprise party, so I felt like I had to have a piece of cake! I swear it was small!
I always use a little vinegar (either red wine or balsamic) on salads – is that ok?
Also, I’m getting really sick of eggs for b-fast, so if anyone has suggestions for something else, I’d love to hear them! I miss my cheerios 🙁
I plan to try the banana pancakes from one of the paleo blogs. It’s basically bananas and almond butter mixed and put on the griddle. You can get almond butter from Trader Joes. I’ll let you know how it goes.
It seems like I may have been the only one to truly indulge in my cheat meals? Well, they were so worth it!!
Cheat 1: 3 glasses of wine, a beer, goat cheese salad, asiago crusted chicken at Theresa’s in Westfield
Cheat 2: 2 glasses of wine, 4 beers, a shot of Jager, late night cheesesteak and fries
Cheat 3: “Erin Kelly” bagel sandwich- Sesame bagel toasted with 2 eggs, muenster cheese, and bacon. Plus a few mini butterfingers for dessert 🙂
Let’s just say it was depressing last night when I realized I wouldn’t be able to cheat until next weekend…
Sara, I’m super sick of eggs too! Bacon is the only thing that interests me about breakfast when it comes to eating paleo. If it’s not eggs and bacon, I just eat fruit in the morning… Maybe try making a smoothie? And I use a little vinegar too for salads. There are just some compromises I had to make in order to stay sane for this month!
Cheat 1. Burrito at chipotle double meat cheese corn took two tortillas to wrap it so double that too. There is a pic of it on my facebook
Cheat 2. Half of a large pepperoni pizza.
Other than that I’m doin well. Someone try that no oat meal from a while ago and tell me if its good haha.