Workout of the Day:
Bent-Over Row
8-8-8-8
and then,
Three rounds for time of:
10 Handstand Push-Ups
15 Ring Dips
20 Push-Ups
50-Yard Bear Crawl
(Editor’s Note - There is probably nothing more essential to your health and well-being than planning for your success. Proper nutrition is the foundation for improving your health and athletic performance, so failure to plan to eat well can keep you from your fitness goals. Sarah understands this, and her article, which will run in three or four separate parts throughout the week, is a great way to share successful strategies for keeping your nutrition on the right path. Thanks Sarah for this great write-up.)
An Almost Paleo Week – Part One
Written by Sarah “The Human” Murray
I say “almost paleo” because there are a few caveats. First, I use salt. Not a lot, but I do use it. I also use a little balsamic vinegar on my salad. If you want a completely paleo salad, you can substitute a little lemon juice and pepper for the vinegar. There are one or two other little “cheats” and I’ve annotated them as such in the recipes.
Sunday is a big food day. I think one of the keys to success with any lifestyle (I prefer to call it a lifestyle, since being on a “diet” implies deprivation of some sort) is planning ahead. We plan out our meals for the week and stock up on all of our groceries. The grocery list below typically lasts us a week, but we’re also quite thankful to have Mmmm Good Meals conveniently located at the gym in case we need to supplement our plan.
Grocery List
This is a comprehensive list. Many things you may already have in your fridge/pantry, but this list will ensure you are ready for the entire week even if you have a completely empty kitchen at the moment. The staples we keep in stock at all times are starred. Additionally, George and I are members of the Community Supported Agriculture, or CSA (http://www.jrorganicsfarm.com/). Basically, we pay $200 and for three months we get a bucket of fresh locally-grown fruits and vegetables each week. It’s a great organization, and we pick our bucket up at the farmer’s market in Hillcrest every Sunday, which gives us an opportunity to buy the rest of our fruits and vegetables from local organic farmers.
Fruits and Vegetables
Butternut squash
Apples*
Broccoli
Berries*
Parsnips (4-5)
Sweet potatoes (2-3)
Carrots*
Celery*
Spaghetti squash
Avocado (2-3)
Spinach (1 bunch)
Salad (I use spring mix)*
Sundried tomatoes (in olive oil and garlic)
Artichoke hearts (in water, 1 can)
Bananas*
Japanese eggplant (the little skinny ones, 1-2)
Pumpkin (2 cans)
Fresh spices
Fresh basil*
Cilantro
Fresh sage
Fresh rosemary
Garlic (several bulbs)*
Onions (yellow, 3)*
Meat/Protein
Whole chicken
Shrimp (raw jumbo, 1 lb)
Eggs*
Bacon
Chicken breast
Ground buffalo
Ground chicken
Nuts, Seeds, Oils, etc
Slivered almonds (several scoops)*
Hazelnuts (few scoops)
Nuts/seeds/raisins (combination of cashews, almonds, pecans, pepitas, sunflower seeds, jumbo raisins)*
Almond butter*
Almond flour*
Shredded coconut*
Olive oil*
Coconut oil*
Sesame oil*
Cocoa powder*
Spices
Kosher salt*
Pepper*
Paprika*
Smoked paprika*
Cumin*
Cinnamon*
Nutmeg*
Cloves*
Ground ginger*
Chili powder*
Toasted sesame seeds*
Crushed red pepper*
Powdered arrowroot*
Vanilla (pure, no sugar added—make sure you look specifically for the no-sugar kind)*
Pure almond extract*
Orange blossom water (you can get this at Indian stores, or you can use pure orange oil/orange extract, available in the same place you get the vanilla)*
Liquid smoke*
Sweeteners and Drinks
Coconut milk (1 can, make sure water is NOT an ingredient!)
Apple sauce (no sugar added)*
Raw honey*
Real maple syrup*
Coconut water*
Mate*
Still following the fantastic blog! Training wise I’ve changed things up alot due to bad shoulder getting worse. All about rehab now.
It’s Miss Jackie’s birthday today!!! She’s the big 03! Happy Birthday Jackie!
Anyone up for a hike this Saturday?
Barry and I are thinking of going to either Cuyamaca or Laguna. Weather forecast looks good!
Drop a line here and we’ll coordinate. Barry is available for sherpa duties.
AWESOME post, Human! Keep the great information flowing!
I love this shopping list, everything on it sounds amazing!
CJ,
I think your workouts are awesome but i did have a question. Can you explain the theory behind this kind of metcon where you basically take your triceps and shoulders to failure during the first round of three making the next two rounds pretty much just how long do you have to wait until you can get those reps done? I never really understood the theory behind WODs like this and J.T.
Thanks
I am posting only because I believe you have to post the bad with the good and ugly. I am not sure where this falls, but I think it is somewhere between bad and ugly. I am just glad there weren’t parallette HSPU’s in this one otherwise I might still be going. 14:26 for this one. I hope everyone fared well and what a way to kick off the week.
DGreen,
Thanks for the email. This workout is not intended to be a “MetCon” workout. Like “JT,” we are looking for muscular stamina. I am not trying to put any stress on cardio-respiratory endurance. We don’t do a ton of these, but stamina is one of the 10 general physical skills, so it needs to be assessed every once in a while. So don’t worry, that muscle failure and slightly longer than expected time to completion is by design. We will almost certainly have something pop up very soon that will give you that horrible metcon metallic taste in the back of your throat.
CJ,
I don’t like that last line in your post above.
Hey Guys. I just wanted to let you all know that my little daughter was born today at 6:31am at Kaiser San Diego. She is doing really good and is very healthy. Looks like the Crossfit workouts paid off in a big way..lol!!! Anyhow, I will be stopping by tomorrow night for a possible workout. Have a great week TEAM!!
Yea Sam!!! Congrats!
Congratulations Sammy!
I can’t thank you guys enough. 7:15 down from 7:52 on helen, i used to go 8:32 before i started following you guys on-line.
Love the shopping list. Thanks for posting that. It will definitely help me out the next time I go shopping for my paleo items!