01/25/10 – Monday Madness

NEW FUNDAMENTALS – We are starting a new Fundamentals group tonight @ 6pm.  We will meet Monday/Wednesday @ 6pm and Saturday @ 9:30am for the next three weeks concluding on Wednesday, February 10th.  Please make sure you show up 10 minutes early to sign up.

PALEO CHALLENGE – There are only two weeks left in the paleo challenge.  Is anyone starting to notice any significant changes either physically or mentally?  Post your comments to the blog.

LINKS –

John, Jeff and Niel crushing last week's 20 min AMRAP
John, Jeff and Niel crushing last week's 20 min AMRAP

Schedule –

  • Foam Roll
  • Mobility Warm up
  • WOD – “Cindy Gone Wild”
    • 5 min “Cindy” – AMRAP of 5 pull ups / 10 push ups / 15 air squats
    • 1 min Burpees
    • 4 min “Cindy”
    • 2 min Box Jumps
    • 3 min “Cindy”
    • 3 min Double Unders
  • 3 x 20 GHD Hip Extensions
  • Stretch

4 thoughts on “01/25/10 – Monday Madness”

  1. I’m not sure if this is entirely attributable to the dietary changes I’ve made, because I’ve eaten pretty “cleanly” for the past few years. It wasn’t until I completely eliminated grains and dairy from my diet, though, that I started feeling slightly … slower(?)… mentally. That could just be the product of repeated punches to the face, but I think its more likely the product of a sugar deficiency (relative to what I was consuming previously). Also, does anyone have any cereal-substitutes? I miss being able to sit down in the morning and eat a bowl of something. I’m assuming granola is no good, but maybe almond slices, shredded coconut, cocoa powder, and vanilla extract with honey and coconut milk or something?
    On the flipside, I still feel pretty energetic, I’m sleeping much better than I can ever remember, and I love being able to eat fat guilt-free. I’m never gonna be the type of person who measures portion sizes, though, so I just throw a meal together and eat until I’m full. I’m not morbidly obese yet, so I guess it’s an acceptable strategy for now.
    TC-How would you respond to someone who argues that we can’t get enough carbohydrates through fruits and vegetables alone, and that you need some whole grains (as an athlete) to satisfy your energy requirements?

    1. Good question Steve – If you look at the zone diet, which is followed by a number of CrossFit athletes considered to be “Elite” you can see that Carbs/Proteins and Fats are broken into “blocks.” The goal is to eat an even amount of blocks of each to promote a hormonal balance. The ratio os Carbs to Proteins to Fats is recommended at 40/30/30. For an elite athlete of average size the recommendation would be somewhere around 16-20 blocks of each per day. That would equate to 144-180 grams of carbs per day (9 grams per block) from sources strictly classified as carbs (i.e. fruit, veggies, starches, breads, pastas, rice, etc.) Many CrossFitters alter this diet, eating only half the recommended carbs and doubling, tripling, quadrupling fat intake. To get to 150 grams of carbs on Fruits and Veggies you would need a layout such as
      1 apple – 18 grams
      1 banana – 27 grams
      1 large orange – 36 grams
      1 1/4 cup cooked broccoli – 9 grams
      1/2 cup tomato sauce – 9 grams
      1 cup berries – 18 grams
      1 tbsp honey – 18 grams
      = 135 grams.
      It’s not going to be easy, but you can get there.