Monday 100315
Fueling the Crossfit Athlete
This week we are going to take a look at food logs for some of Potomac Crossfit’s Athletes and Coaches. This is a real, unedited look at how they eat. If you’d like to contribute and share your eating habits, we’d love to hear from you. To submit your photo food diary, click here.
Today’s profile is on Chris K. (pictured above). Here’s a look at a typical day for Chris. If you have any questions for Chris or the Coaches about Chris’s diet, post to comments.
___________________ ___________________ ___________________ ___________________
7:30 AM – Breakfast
· pork chop
· blueberries
· apple
· macadamia nuts
The pork chop was from The Humble Gourmand (pastured meat; about 6-8 oz). I sprinkled both sides with dried minced onion, black pepper, and turmeric, and sautéed it in coconut oil (2-3 min per side). I usually make 2-3 at a time so I don’t have to cook every morning. The apple was from The Humble Gourmand (organic). The blueberries and macadamia nuts were from Whole Foods (organic).
Supplements w/Breakfast:
· fish oil
· vitamin D
· glucosamine
I took about a tablespoon of fish oil. I take less than the 1 gram of EPA/DHA per 10 lbs of bodyweight prescription because I think that my omega 3:6 ratio is already pretty good from eating mostly pastured meats and some wild-caught fish.
8:30 AM – Black Coffee (12 oz)
10:30 AM – Green Tea (12 oz)
12:00 PM – Lunch
· chicken w/skin
· big salad
· macadamia nuts
· fish oil (4 caps)
I usually buy 2 whole pastured chickens from The Humble Gourmand and roast & carve them on Sundays. This leaves me with a nice stockpile of meat to eat throughout the week. I probably had about 7 oz of thigh and breast meat in this meal. The salad was from the cafeteria in my office building and included spinach, peppers, carrots, beets, cauliflower, cucumber, tomatoes, sunflower seeds, and olives. I sprinkled it with black pepper and drizzled it with extra-virgin olive oil. When the salad bar has avocado, I take a lot of that (about a whole avocado). In this case, I had to settle for getting my fat from the olives, sunflower seeds, olive oil, and macadamia nuts.
Post-Lunch Black Coffee (12 oz)
4:00 PM – Afternoon Snack
· chicken w/skin
· apple
· macadamia nuts
· fish oil (2 caps)
More chicken from the stockpile (about 3-4 oz)
Post-Snack Green Tea (12 oz)
8:00 PM – Post-WOD Meal
· sweet potato
· chicken
More stockpile chicken (about 2-3 oz). I brought this food with me to PCF and ate it about 15 minutes after completing the WOD. I ate about ¾ of the sweet potato, which is a lot for me. I would have eaten less if it were a shorter WOD or a strength day.
9:55 PM – Dinner
· salmon
· big salad
The salmon was from Whole Foods (wild-caught; about 8-10 oz). I sprinkled it with garlic and cayenne pepper and sautéed it in coconut oil (2-3 minutes each side). The salad contained mostly organic veggies from Whole Foods: mixed lettuce, sprouts, red bell pepper, cucumber, and a whole avocado. I sprinkled it with oregano and celery seed, squeezed a quarter of a lime on it, and drizzled it with olive oil.
10:19 – ZMA
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If you are still lost in the sauce on improving your diet, PCF has a lot of resources you can take advantage of, you can:
-Post a question to our comments section
-Post a question to our Paleo Challenge Comments Section
-Signup for a Paleo Challenge
-Attend the weekly PCF Paleo Video Teleconference Q&A
All of those resources are totally free, use them as much as you want. But if for whatever reason, you need a little more help, you can now sign up for Nutrition Coaching with a PCF Coach by clicking here.
We also provide Grass Fed and Pasture Raised Meat, Pork, Poultry, Eggs, and Milk via the Humble Gourmand. To subscribe to the mailing list and order email Alison. Orders are done weekly and delivered right to PCF.
___________________ ___________________ ___________________ ___________________
Front Squat
2-2-2-1-1-1
For time:
4 Rounds
50 Double Unders
5 Burpees
Everyone must do 5 burpees after each set of double unders. Additionally, every time you break your double unders within the set, you must do 5 extra burpees on the spot.
Post time to comments.
OR, for those athletes who don’t “HAVE” double unders yet
AMRAP in 10 minutes of:
Double Unders
Rest 2 minutes, then
100 Burpees.
For each double under you do, subtract 1 burpee from the total burpees you need to complete.
Post total DU reps to comments.
Leave a Reply
Photos
March 14th, 2010 on 8:27 pm
Burpees and double unders. This truly is my hell.
March 14th, 2010 on 8:37 pm
Did anyone build the tourney bracket online? Let’s get er done…go Hoyas.
March 14th, 2010 on 10:09 pm
I second that motion.
March 14th, 2010 on 10:44 pm
hell yea Chris K, love the daily food intake
March 14th, 2010 on 10:45 pm
I am right there with you Erika, but I am up to 15 total double unders (not in a row, just 15 total so far…) Good thing I don’t mind burpees…
March 14th, 2010 on 10:54 pm
I suspect burp-ees were originally called barf-ees.
March 15th, 2010 on 12:06 am
Sectionals Update
Tonight I sent out a bunch of emails to competitors, spectators and support staff.
If you fall into one of those three categories and didn’t receive and email and want to be in the know, please send me an email.
If there are any ladies out there that want to compete but didn’t get a chance to register, we have some slots available due to injury. Please send me an email.
Ladies, if you are wondering if you should compete, the answer is yes. Even if you are relatively new. You can scale the workout if need be. Compete. It does your body good. Just look at Chris’s picture up top. That could be you. But with bigger boobs. Sorry Chris.
siddharth@potomaccrossfit.com.
March 15th, 2010 on 6:41 am
squat: 135 (pr)
Metcon– 13:47 rx’ed. I used to love double unders, not after that WOD!
March 15th, 2010 on 6:51 am
FSx2: 155, 160, 160
FSx1: 170, 170, 170
Metcon: 8:54 rx’d. First 3 rounds broken 2 or 3 times, but managed to do 50 DU in a row on the final round.
March 15th, 2010 on 7:12 am
[...] March 15, 2010 at 7:12 am (Uncategorized) Tags: double unders, front squat, PR Monday 100315 [...]
March 15th, 2010 on 7:25 am
Front Squat – 115 (turns out this was a PR!)
MetCon – AMRAP 10 minutes – 40 double-unders. 60 burpees. You have NO idea how happy I am that I didn’t have to do all 100 burpees….
March 15th, 2010 on 7:40 am
205 (PR)
122 DUs in 10 mins.
March 15th, 2010 on 7:55 am
Some info on how to improve your front/back/air squat, very useful for today:
http://brian.potomaccrossfit.com/?p=1556
March 15th, 2010 on 8:21 am
I think we deserve at least a fully shirtless photo of Silent Assassin if we have to pay this much attention to what the man eats. Give us a little payback for our time and suffering
Well done Chris on being a complete Crossfit animal.
March 15th, 2010 on 8:22 am
Any tips on what to eat the night before a long race? Running the Shamrock half marathon on Sunday. I know it’s a CF sin, but typically I eat a big plate of pasta.
March 15th, 2010 on 8:25 am
FS: 215
Metcon: 4:42 rx’d
March 15th, 2010 on 8:34 am
Front Squat – 245 (20# PR)
Metcon – AMRAP (As Much RX’D As Possible) in 14 minutes – made it a few DUs into the 4th round. Not sure how many sets of burpees I had to do… I just know there were a lot.
March 15th, 2010 on 8:50 am
Coaches/Chris/Anyone,
Two questions after reading the food diary….What is ZMA? All I was able to pull off the internet was that it was a muscle enhancing supplement that allows you to sleep better. I didn’t look into it much more as I thought I would be able to get better advice here.
Also, what are thoughts on taking protein supplments? I’m currently taking 2 servings of whey protein a day with Fish Oils and One-A-Day Vitamin. Link to the protein supplement is below. Thanks!
http://www.gnc.com/product/index.jsp?productId=3509954
March 15th, 2010 on 9:07 am
Chris R- the thing: if you don’t eat paleo strictly right now, for the love of CrossFit don’t start the night before a half marathon. Just eat normally, carbo loading isn’t necessary because you have enough glycogen stored in your muscles right now to last you for the race and eating a bunch of carbs is really not doing much for you in that department.
If you HAVE been doing paleo for sometime, just eat a biggish meal with some good sweet potatoes or squash and make sure you eat some protein/starchy carbs/fat in the morning at an appropriate time before your race.
My experience has been great with paleo and running, but you shouldn’t start something new on race day because you won’t know how it’s going to affect you.
March 15th, 2010 on 9:18 am
Kassi is correct. Don’t make drastic changes.
That said, you can top off glycogen stores with a moderate carb intake after your last run before the race. No need to stuff yourself with pasta.
And don’t eat too much fat the morning of the race. Have a balanced protein and carb meal with foods that agree with you in a moderate/small amount. This sweet potato and chicken or ham and a banana.
Post workout after the St. Paddies race I definitely recommend a liquid based, malted barley drink of a dark color and slightly carbonated nature for ideal recovery.
March 15th, 2010 on 9:32 am
WRT the post-race beverage Aaron mentions: I’m not sure if you’ve experienced this, but last year after I did the Shamrock Half I had this particular recovery drink and I can honestly say that a beer has never tasted so good.
It must have something to do with the trauma you just put your body through but you’re missing out if you don’t do it.
March 15th, 2010 on 9:33 am
Matt:
ZMA is a zinc and magnesium supplement. You’ll also see it sold as ZMK, which has potassium in it as well. Fun trivia fact : ZMA was patented and first sold by BALCO (of Barry Bonds fame)
I take the stuff too. A nice hit of magnesium has a calcium sparing effect if used in conjunction with the eating we recommend. I take it because it helps me sleep better.
People (mostly women) are obsessed with their calcium intake. If you are magnesium deficient, you can take in 180 g of calcium per day with only 30gs being absorbed. With some smart magnesium supplementation, a much higher percentage of calcium ends up getting absorbed.
ZMA will also help with your testosterone levels. Better testosterone helps with all sorts of stuff.
March 15th, 2010 on 9:39 am
In addition to being a Crossfit animal, Chris K was recently voted “Sexiest Night Elf” by his WoW guild and has been named to PC World’s 50 Most Eligible Bachelors list.
March 15th, 2010 on 9:50 am
Jay,
Any word on the PCF Pool.
March 15th, 2010 on 10:00 am
***Let the madness begin***
OK, I’ve set up a tourney on cbssportsline:
http://pcf2010.mayhem.cbssports.com/e
(or click my name)
The group name is PCF and the password is paleo. You also need to create a free account.
$10 per sheet and up to 3 sheets per user.
Winner take all
first round games: 1pt
2d round: 2 pts
3d round: 3 pts
4th round: 4 pts
5th round: 5 pts
6th round: 6 points
Entries due before tip off Thursday noon.
I’ll have an envelope at the box for entry fees.
Go Buckeyes!!!
March 15th, 2010 on 10:13 am
Kyle L:
Watch out, Chris is a level 4 warlock.
If you upset him, he’ll cast an “intimidating flex” spell and you’ll be so transfixed you’ll lose track of time/space.
I saw him throw that spell down at O’Sullivans the other night…. absolute carnage.
March 15th, 2010 on 10:53 am
Great pic Chris the Night Elf, but I agree with Sharon.
And per Siddharth’s comment about the ladies achieving Chris K’s physique but with bigger boobs?
While Crossfit workouts + the paleo diet do wonders for male breast enhancement, this combo (sadly) has the opposite effect on the ladies.
March 15th, 2010 on 11:08 am
Chris K.,
Crate and barrel has a 50% of sale for dinnerware.
March 15th, 2010 on 11:11 am
Guch – I don’t know how you do it…
March 15th, 2010 on 11:50 am
Thanks Powerhouse and Aaron PCF. The thought of post-race free yuengling will definitely increase my pace times on Sunday.
March 15th, 2010 on 11:58 am
Matt: I’d rather see you supplement with steak, chicken, eggs, or fish than whey protein. Real food – it’s what’s for dinner.
March 15th, 2010 on 12:01 pm
Guch, you’re amazing.
My goal at sectionals was in fact to come out looking like Chris K. Thank god I’ll have the opportunity.
Chris, I hope you bring fish oil with you when you go on dinner dates.
My diet usually includes gems like:
10 am: Happened upon chocolate – ate it.
7:30 pm: Thought about my day and started drinking
2 am: Stopped drinking
Just kidding. I usually am too drunk to write that 2 am post.
(Warning here comes my “everything in moderation” pitch…) Kudos to those of you who can truly follow a strict Paleo diet. But to those of you who chose not to, don’t be discouraged. You get out of this what you put in. You can still have good results at Crossfit by eating well enough. Maybe you won’t reach your full potential (like one Silent Assassin), but it may help you keep a little balance to your personal life and a little chocolate in your diet
March 15th, 2010 on 12:26 pm
Is “1 gram of EPA/DHA per 10 lbs of bodyweight prescription” right? That sounds off to me. Here’s my math:
Calson’s Very Finest Fish Oil Lemon Flavor: 1 teaspoon = 1.3 grams of EPA/DHA
My body weight: 277 lbs.
Math: 277 / 10 = 27.7 grams of EPA/DHA a day
or 27.7 / 1.3 = 21.3 teaspoons of fish oil a day
That’s insane?!?
March 15th, 2010 on 12:38 pm
Silent Assassin, what is that? Shirtless without a STELLA is just Shirtless. Either Stella or something heavy, those are Union rules for Sin City Clydesdale’s, otherwise you look like a member of the Jersey Shore reunion. I see what happens when standards are not maintained.
Lumberjack, do your job……
Remember women will always be impressed by how much you can drink and how well you can handle it, I mean look at Paul, how do you think he got Lauren…..
Miss ya all
March 15th, 2010 on 12:40 pm
Sharon, the picture has graced the office wall of fame(with all the wonderful comments, thank you all
March 15th, 2010 on 12:47 pm
***Let the madness begin***
Entry Fees: I left a large manila envelope in Curtis’ cubby at the back of the box. Put your checks in there and if paying by cash, put in an envelope with your name on it.
Tourney details on cbssportsline:
http://pcf2010.mayhem.cbssports.com/e
The group name is PCF and the password is paleo. You also need to create a free account.
March 15th, 2010 on 12:56 pm
I had a very long email that I deleted because I thought it sounded preachy. I will try to shorten and lighten it up.
1. Know what healthy diet is. Do not use moderation as an excuse to not educate yourself or to convince yourself that certain things are healthy that are not.
2. You will be much healthier if you move in the direction of that ideal diet even if you do not eat that way all the time. Do not let the perfect be the enemy of the good and do not make falling off the horse be an excuse to never get back on.
3. When you stray from the ideal diet, as we all do, do so because you want and you enjoy it. Not because you are addicted to unhealthy food. Not because you have a habit of eating a certain way. Cultivate the habit of eating healthy. You may break that habit at TIMES OF YOUR CHOOSING because you have thought about it and think it is worth it.
4. It is always your fault/responsibility to put something in your body. Instead of this depressing you, it should empower you. I eat the cornbread at Hard Times because it is delicious, not because I have to. I know it is bad for me, so I try to moderate the amount and frequency.
Yes, this was the light/short version. Remember that if we posted this on some other CF websites Chris would get flamed for eating too much fruit. Every movement has it’s crazies. Your best weapon is education.
March 15th, 2010 on 1:02 pm
Check out the top finishers at one of the other sectionals in our region. See if you recognize any names of other people we have competed with around the region.
I notice Chris Woods finished 3rd (always a strong competitor) and Ryan Thomas getting in at 18th. Ryan sometimes assists Coach Bergener at his Oly Certs.
http://games2010.crossfit.com/qualifiers/pamdde-sectional-wrap-up.html
March 15th, 2010 on 1:27 pm
Aaron, damn good post. I think your points more accurately summarize my thoughts.
“Do not let the perfect be the enemy of the good and do not make falling off the horse be an excuse to never get back on.”
Nice.
March 15th, 2010 on 3:14 pm
Phillip – it’s .5g/lb BW which you can usually titrate down after 2-3 weeks to around .25 depending on how much pasture raised meats you are taking in.
March 15th, 2010 on 3:28 pm
Really good recovery/stretching resource:
http://optimumhealthandperformance.com/
March 15th, 2010 on 4:35 pm
Well said Aaron!!
March 15th, 2010 on 5:13 pm
@Brian – using titrate in a blog posting, 2 points.
Worked out at work today. Mainsite WOD:
20 min AMRAP
15 Back Ext
15 Knee to Elbows
15 OHS 95#
rx’d 7 rds (last OHS w/ 7 seconds to spare)
5×25 reverse hypers @185#
Back was feeling saucy after yesterdays’ WOD.
March 15th, 2010 on 5:38 pm
Front Squat: 225-255-255-285-295
Metcon: ………
March 15th, 2010 on 6:05 pm
185-205-225-245(PR)
5:15 RX’d
March 15th, 2010 on 6:28 pm
135-145-155-165-175(PR)
Metcon: 7:14 Rx’d
And I look forward to taking everyone’s money with my bracket!
March 15th, 2010 on 6:29 pm
F*^%# DU’s…..11:20 RX
March 15th, 2010 on 6:30 pm
Front squat: 225 PR
90 DUs 10 burpees
March 15th, 2010 on 6:32 pm
FS: 245 PR by 20#
Metcon: 6:45 RX’d, this got ugly really quick
Paul,
new gravatar is needed.
March 15th, 2010 on 6:38 pm
Front Squat:
2×225
2×235
2×235
1×245
Fx255
Fx255
METCON: 4:14 Rxd
Messed up at 32 in the first round.
March 15th, 2010 on 6:46 pm
I’m not sure of the exact time but it was something in the 20:00s. That WOD was hell. I guess you could say I rx’d it.
Thanks a ton for all those who cheered me on through the hell that are DUs and burpees.
March 15th, 2010 on 6:46 pm
Oh at least I got a PR on the FS–195.
March 15th, 2010 on 6:49 pm
FS: got up to 215.
Mcon: DNF after 2 rounds. Make that, scaled to 2 rounds. Getting over PCF disease.
March 15th, 2010 on 6:50 pm
Condition, the gravatar does not a penguin make, but rather the heart….and flippers.
Plus I didn’t want Chad to come after me.
March 15th, 2010 on 6:57 pm
FS 255 PR
171 DUs in 10 minutes.
March 15th, 2010 on 7:02 pm
FS:
205×2
215×2
225×2
245×1 (F)
245×1 (F)
Just missed 245 by an inch. If I could’ve just have gotten my hips a little higher….Next time.
Metcon:
7:04 as rx’d.
March 15th, 2010 on 7:18 pm
FS: 225-275-285-305-315
Metcon: 4:16
March 15th, 2010 on 7:19 pm
Front Squat: 285 (300 – fail)
METCON 7:17 twice I failed at 48. It was awesome!
Speaking of awesome, the most motivating display of the year for me was Joe finishing the WOD at all costs tonight. Anyone else catch that? Totally awesome display of determination.
Joe = The man.
March 15th, 2010 on 7:23 pm
Way to fight through, Joe!
March 15th, 2010 on 7:48 pm
Whoo hoo front squat!
205-215-225-245-265(PR)
Metcon: 6:47 rx’d
That’s a Spidermonkey front squat PR with some gas left in the tank. Pretty happy about it!
DUs were okay, though I broke rounds 1-3 into two sets (the last round, I just said whatever/ do it and did 50 unbroken… who knew?). Each time I restarted, I made sure to pause a bit to mentally focus on getting whatever it took to get to 50 for that round.
March 15th, 2010 on 7:57 pm
225
7:56 rx’d
March 15th, 2010 on 8:04 pm
FS: 185-225-245-245-255-225
100 burpee option after 10 mins of cussing at rope.
Still having issues with swaying at the bottom of my squat under heavier loads so did not want to push the weight until I get the form correct.
BTW, punishment wods like this do nothing to help me get better at double unders and from my point of view are quite demoralizing because making me do 1000 burpees would not help me with my double unders…
March 15th, 2010 on 8:17 pm
FS: 155 (PR)
Metcon: 9:41 rx’d
155 felt strong on the squat, failed miserably with no hope twice at 160. Interesting day.
March 15th, 2010 on 8:22 pm
Thanks Rotatorcuff and Chris M. I was motivated by you guys to power through.
March 15th, 2010 on 8:24 pm
170 on the front squat, which is a 20# PR.
I started the DUs doing the rounds of 50, and gave up 3 mins in when I was only at 17 double unders. Switched to the 10 min AMRAP and got probably 150 or so. This skill comes and goes for me.
March 15th, 2010 on 8:32 pm
315 (… finally …)
5:24; broken twice
March 15th, 2010 on 8:45 pm
FS: 185
Metcon: 125 DUs
March 15th, 2010 on 8:52 pm
Penguin,
Unless you just turned into a pretty 12 year old boy, Gravatar change stat.
March 15th, 2010 on 8:54 pm
FS – 195 (PR by 10#)
Metcon – 90 in 10 min
I was actually surprised by my front squat today since I wasn’t going to go heavy since I’m still fairly sore from yesterday. And I got like 15 DUs in a row which is a new world record (er at least for me)!
March 15th, 2010 on 9:02 pm
FS: 255
metcon: 7:16 Rx’d + 1 (wasn’t paying attention and did 5 rounds instead of 4; so probably around 5:00-5:30 Rx’d)
March 15th, 2010 on 9:44 pm
FS of 240. Failed on 245.
7:57 for the metcon RX
Got 34 double unders in a row… once. >> After that… it was all downhill…
March 15th, 2010 on 9:49 pm
FS – 110 (PR)
Metcon – Did the 10 min. thing–I GOT 19 DOUBLE UNDERS!!! This was the first time I ever got a double under so I was/am really really excited. Near the end, I was even able to do single-double-single-single-double, which was really cool.
For those of you who are frustrated with your lack of double unders, have hope! It only took me 14 months to get my first one…
In other news, that meant I had 81 burpees to do. Nothing but suck.
March 15th, 2010 on 10:47 pm
FS – 110 (PR)
Metcon – 100 DU’s in 5:30 mins, break, then more practice. I finally was able to get them strung together jsut this past week, graduating from the single,single,double. Tonight got anywhere from 4 to 8 at a time. More practice needed but VERY excited!
March 16th, 2010 on 4:16 am
Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/03/16/100315/
March 16th, 2010 on 5:56 am
FS 145
Metcon 5:14 as Rx’d
March 16th, 2010 on 1:58 pm
FS – 255 (PR); Mecon, 24:04, no I am not kidding. If I did one burpee, I did 150. Finally was able to use the thin rope and get 1-single under-1, so I think some learning occurred.
March 16th, 2010 on 3:14 pm
FS: 225 (PR)
Metcon: 8:00 Rx’d
July 6th, 2010 on 8:01 pm
[...] Food for a Day Profile Mark’s Daily Apple Robb Wolf (who you can see at PCF on 31 July) The Paleo Diet by Loren Cordain The Robb Wolf Paleolithic Solution Podcast Good Calories, Bad Calories – very dense and pretty boring, but I must read for skeptics The Primal Blueprint by Mark Sisson [...]
September 28th, 2010 on 8:01 pm
[...] Read more about what fuels Chris K. here. [...]