Thursday 100225
What is Paleo? by Ryan PCF
Paleo Challenge Kick Off is March 6th, free for members and non-members. Click here to register.
Clean
1-1-1-1-1-1-1
3 Rounds
500m Row
Rest as needed.
Post loads and times to comments.
96 comments for this entry:
Leave a Reply
Photos
February 25th, 2010 on 6:32 am
Awesome article Ryan!
February 25th, 2010 on 7:54 am
I second Leigh, great article Ryan
February 25th, 2010 on 8:07 am
Yesterday’s Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/02/25/100224/
February 25th, 2010 on 8:14 am
Squat clean – 175#
Best row – 1:32
February 25th, 2010 on 8:27 am
Finally made the leaderboard!!! Please…more strength days!
Oh and Ryan..notice my name was ahead of yours even though we did the same weight…so I won the unofficial tie breaker!
February 25th, 2010 on 8:33 am
Big props to Ryan.
I think it brings up a really good distinction. There are two major types of Paleo eating:
1. “I just want to avoid metabolic derangement/live a healthy life” paleo. Much lower key. Think 80/20.
2. “I’m not losing weight. Eating like this doesn’t work. I need to lose 30 lbs. I have signs of autoimmunity issues” paleo. All out assault. No compromises, no cheat meals, no paleo smoothies.
————–
I think a lot of people fall into mode #1 too soon. If you have weight to lose, don’t make any compromises.
If you need to attach the word “paleo” in front of any food, then don’t eat it, particularly if you are in category #2.
Example: You don’t need to say “Paleo Grilled Chicken”. All chicken is paleo. On the other hand “Paleo Brownies” are silly. Especially if you are trying to change the way you look.
———
After that entire rant, I think it can all be summed up easily. “Eat meat and vegetables, nuts and seeds, some fruit little starch no sugar”. And put the jar of sun butter down.
And remember: Eggs are just meat that hasn’t been born yet.
February 25th, 2010 on 8:56 am
Clean: 105# (PR)
Row: 1:59
Looking forward to reading the article and getting my paleo challenge on March 6th!
February 25th, 2010 on 9:01 am
After being told in both DC and NY in the last week that “no matter how awful I feel during a weekend WOD, I know Gabe feels worse,” I’m going to try to approach this weekend’s AEP without a hangover.
In lieu of HH Friday, a few PCF’ers are headed to Fogo de Chao in DC after the 5pm WOD. It should be a good opportunity to eat a shitload of meat and little else (although the mutant giant asparagus are $$$).
Email me at Gabriel.Sganga AT Gmail if you’re interested and I will make a Rez tonight.
So far, Guch, Vaughn, Condition, Manbaby (Bryce needed a nickname), and myself are in.
February 25th, 2010 on 9:02 am
P.S. Grilled meat hangovers are paleo.
February 25th, 2010 on 9:13 am
Did anybody else notice that Jeremy threw down at a 1:32 this morning? Great job dude.
February 25th, 2010 on 9:13 am
Ryan Jon other Paleo Pros,
I get all the info about what not to eat except the reduce the nuts to a minimum, So all the fat should be avocado, oils or animal fat?
Is that correct?
Thanks
February 25th, 2010 on 9:31 am
DF Pete,
I was on the leader board for a pressing movement for 60 bright shining minutes (a record for me). Of course I was quickly kicked off and then got on the board to read how many people had 10 less lbs than me but said they were taking it easy that day. Oh well.
Who is going to be the first to go sub 1:30 today?
February 25th, 2010 on 9:38 am
Rick –
2 points
1) Saturated fats (Coconut based stuff, avocado, animal stuff) tends to be more satiating. You get full faster. I look/feel/perform best when I get about 85% of my fat from these sources.
2) You will self enforce serving sizes with saturated fat. How easy is it to sit down with a bag of cashews and eat 45? That’s about 2000 cals worth of nuts in 10 minutes. If you are trying to lose weight, that type of caloric hit isn’t going to help.
With saturated fats, they tend to mostly be used in cooking. You aren’t going to sit down with a jar of lard and a spoon and dig in (Unlike sun butter). You’ll use some to cook your veggies in, but you won’t over consume.
—————-
Am I telling you almonds aren’t healthy? Noooooo. I’m just saying eating them like chips isn’t going to help you get as ripped as The Situation.
Make sense?
February 25th, 2010 on 9:41 am
I’m not a big fan of BMI as a measure of proper body comp, but in large enough numbers it is a decent approximation.
With that said, check out this link.
http://www.cdc.gov/obesity/data/trends.html#State
February 25th, 2010 on 9:44 am
Vegetables are purely a fat delivery vehicle. Microwave some coconut oil, lard, tallow (or butter if you can handle dairy) and pour over your veggies.
February 25th, 2010 on 9:46 am
And as I was just emailing a PCF athlete who asked me about this subject and I can copy and paste it here:
“Everybody’s a little bit different, but 100% of the time the thing that people are least willing to give up (fruit, cheese, nut butter, etc) is the #1 thing they need to give up to be successful.”
I have yet to see that not work.
February 25th, 2010 on 9:48 am
Clean: 200 (pr)
Row: 146.4 – really wanted 1:45, but the power was just not there in the final 50 meters.
February 25th, 2010 on 9:57 am
Jon, very nice post! I couldn’t agree more. I eat almonds like popcorn which is not helping the structural integrity of my spandex. My dad, who ignores 99% of dietary recommendations, fully supports the idea that nuts are “healthy foods” and downs half the Kirkland container of salted mixed nuts in a sitting. I’m doing paleo for a month, after all my smack talk that I don’t diet, and I already feel a ton better. I’m going to rock a little more portion control on the almonds (aka not bringing the whole bag to work to devour in my boredom) and no more “butters”.
Heh, sorry for the “dear diary” post.
February 25th, 2010 on 9:57 am
Aaron,
that brought a smile to my face. However, I will trade you my shoulder presses for your back squat and metcon. Deal?
February 25th, 2010 on 9:59 am
aaaaand congrats, Mary for a kick ass clean PR! well done!
February 25th, 2010 on 10:01 am
Since we’re on a food discussion – for those Catholics participating in GOBAD during lent, feel free to substitute GOFAD on Friday’s. I’m following that now and have 3 King Salmons boiling down as we speak in the bath tub at home.
February 25th, 2010 on 10:03 am
No Deal!
I would trade 5% of the squat/metcon for 15% on the overhead pressing if you throw in respectable handstand push-ups.
February 25th, 2010 on 10:10 am
@Dave – On the days I’ve drank a bottle of Carlson’s I’ve noticed some great things occurring; reduced soreness and recovery time, increased energy and strength of movement. Proximity to bathroom is vital though, as all those structural impurities need an outlet.
February 25th, 2010 on 10:24 am
Jon and Ryan- you forgot to add coconut icecream to your list of things to NEVER keep in your house once you go Paleo. Coconut icecream, (sunbutter is a close second) has to be the most evil of all “Paleo” foods.
February 25th, 2010 on 10:30 am
First off, great article Powskee!
And Sharon, I just laughed out loud at your “dear diary” comment!
February 25th, 2010 on 10:32 am
Dave,
What kind of heating element are you using?
February 25th, 2010 on 10:52 am
Guch,
Fogo on consecutive Fridays. Impressive.
February 25th, 2010 on 11:00 am
Power IQ:
http://www.concept2.com/us/commercial/crossfit/CFIT_Dec06.pdf
February 25th, 2010 on 11:13 am
Thank you Sharon! I am proud of this morning’s performance.
Thanks for the posts about nuts! I have fallen victim to eating almonds like popcorn/candy at work.
Testimonial: In 2010 I decided to get over my dislike and fear of cooking which was my biggest excuse for eating lots of crap. I’ve been easing into cooking and paleo for the last month. I have made double so I have lunches too. I have felt great! With the March 6th challenge on the horizon, I decided to take a few days to revert to some old eating habits, and I feel yucky. Now I am truly prepared to do this challenge.
Can someone give me suggestions for breakfast that I can have prepared and just heat up in a microwave? Remember, I have only spent about a month experimenting in the kitchen, ever, so I need patience and lots of suggestions. For example, can I precook bacon and eggs and bring them to work to reheat?
February 25th, 2010 on 11:17 am
For all of you that love bacon! Learn how to make it fom scratch.
http://www.chefgeoff.com/events.html
February 25th, 2010 on 11:19 am
Check out the link in my name for Chef Geoff’s “I love Bacon” cooking class at Lia’s near the Friendship Heights metro station. Good times!
February 25th, 2010 on 11:20 am
Rick S. you read my mind!
February 25th, 2010 on 11:20 am
Mary J.
I put three eggs to boil before going into the shower. By the time I come out they are ready. I bring the hard boiled egss with 3 slices of deli turkey to work. It doesn’t take any extra time or effort.
February 25th, 2010 on 11:25 am
Mary J,
Check out the link in my name.
I made some of it and its pretty easy to grab and microwave for breakfast everyday…
I got creative and added some instant coffee to that mixture and you shouldn’t try doing that
I prefer cooking eggs(in coco-oil/ghee) and bacon every morning but I usually run late and found this a handy substitute….
February 25th, 2010 on 11:25 am
Hard boiled eggs or fritata work great to pre-cook. Firtata is pretty easy, though you may mess up once or twice. But it is great when you figure it out. And you make 12 eggs at a time, split it into quarter and have a great breakfast for 4 days.
February 25th, 2010 on 11:40 am
Mary, You can also mix up a bunch of eggs, coconut milk (or heavy cream if you’re doing dairy), ham or chopped cooked bacon, and veggies of choice (spinach, peppers, onions, etc.) and pour it into greased muffin tins. Bake at 350 until they start to get a bit golder brown on top, let them cool a bit, then store in tupperware or a plastic bag in in the fridge. Excellent for a grab and go breakfast.
February 25th, 2010 on 11:41 am
Mary -
When I get my bacon, I use Ziplock baggies and put three slices in each baggie…and throw it in the freezer. (I’ve started buying two packages of bacon at a time because now I eat it almost every day) To cook it, I put two paper towels on a plate and put the frozen bacon on the towels and nuke for 30 seconds. Then I split the three slices up and lay them each flat on the towels on the plate and nuke for 3 minutes (I like my bacon wicked crispy – almost burnt – maybe that’s “bad” – maybe it gets rid of most of the good fat – I don’t know). Perfect, quick, easy bacon.
While my bacon is microwaving, I fry two eggs on the stove. I usually have sliced up tomatoes in a container and have a couple slices of tomato with the meal and it’s all ready in less than probably 8 minutes…(maybe the tomatoes are “bad,” too – I dunno – but it helps take that “feeling” of “I’m eating a bunch of heavy stuff” away). Coaches – critique as you see fit – I appreciate it!
February 25th, 2010 on 11:54 am
Congrats on the PR clean, Mary!
Clean: 165 (still having trouble with this lift)
Row: 1:36.5
February 25th, 2010 on 11:55 am
Heather, no critique. Nice suggestions everyone! Mary, when I get sick of eggs 7 different ways I usually turn to leftovers. Chicken with salsa & guac or Whole Foods all-natural deli meat (I really like the Applewood or Applegate brand Virginia ham from the counter) with a half-piece of fruit and some coconut milk or nuts.
February 25th, 2010 on 11:55 am
I second Katie C’s breakfast recipe. I make something like this on Sunday night and eat it through the week.
February 25th, 2010 on 12:08 pm
It also helps if you get over the need to eat “breakfast food.” I had a cold southwest chicken stir fry for breakfast today.
February 25th, 2010 on 12:24 pm
All of these things sound so delightful! I agree with Aaron, while I had 3 eggs with collard greens and shredded coconut for breakfast this morning, yesterday I ate a steak salad with oil and vinegar dressing and Tuesday was brisket, sauteed collard greens and coconut.
February 25th, 2010 on 12:41 pm
All great meal ideas. I think there is a need for a PCF/Paleo cookbook for new Paleo members. I can provide food photography services and design the book if anyone is interested in such a project!
February 25th, 2010 on 1:01 pm
Umm… AWESOME idea. I’m thinking we can sell it like the calendar and proceeds go to the WWP?
February 25th, 2010 on 1:21 pm
Cleans: 225
Row: 1:30.1
Just missed 235 on cleans. I’ve done it before…need to really work on opening up my hips.
For the row I know I would have broken 1:30 had my ass not come off the damn seat multiple times!
thanks Curtis! Awesome working out with you and thanks for filming me!
February 25th, 2010 on 1:26 pm
Nicole,
I’d be happy to help! Awesome idea. I’m sure Allison knows about this stuff. I’m not sure what kind of problems you run up against copying recipes from other sources though. I can research or cook, whatever is needed.
February 25th, 2010 on 1:39 pm
Great! Yeah, I think we would need original recipes for the cookbook.
February 25th, 2010 on 1:41 pm
Nicole,
I would like to volunteer too. I’m not to shabby in the kitchen and have made some pretty decent (if I do say so myself!) Paleo meals the last few months. I can also help with the photos/computer-related stuff too (maybe we can use Adobe InDesign for the book?). Just let me know.
Great idea!
February 25th, 2010 on 2:03 pm
Kyle Large – you know Guch is always down for a little meat.
February 25th, 2010 on 2:17 pm
Nicole,
Awesome idea!!
I can certainly help with editing/writing text/layout and publishing. I have lots of training making sure instructions make sense to a broad audience.
February 25th, 2010 on 2:29 pm
Rich,
What do you mean by little meat and what’s your excuse this week?
February 25th, 2010 on 2:34 pm
Welll Pete, I was going to put up the usual 250 but I had your feelings in mind. Nice time on the 500 btw.
February 25th, 2010 on 2:51 pm
Ryan,
you are a sweet chocolate chip filled cupcake of a man for taking my feelings into consideration.
Thanks man. The first row was tough but I know I could have broken 1:30 if my fat italian ass could stay on the seat. My other 500s however….lets just say, they were NOT 1:30
February 25th, 2010 on 3:03 pm
Woah woah woah Pete, Curtis filmed you? Was it downstairs in that cold dark damp storage room? Not so sure I want to come to open gym anymore.
February 25th, 2010 on 3:06 pm
On the notion of a Paleo cookbook: let’s chat, anyone who’s interested. I’ve had some plans/ideas kicking around in my head for about 6 months. Haven’t gotten to develop them fully given everything else we’re doing with food at PCF.
February 25th, 2010 on 3:09 pm
Couple of notes from me…
1- I reached the pinacle of my crossfitting career yesterday when I almost beat Aaron PCF with one arm in the metcon workout.
2- If you are pooping almond butter that means you are eating too much almonds. (Sharon this is not directed to you at all since we all know women don’t poop)
3- Courtesy of Vegas Mike the box now has hair clippers temporarily located in the cubbies until we find a permanent home for it. If you are feeling a little hairy during the strength wod and you want to trim up just before the metcon wod it is now possible thanks to Mike. You may ask what to do with all the hair and that’s why we have the chaulk buckets. I have noticed the lack of hair in them lately so this should help bring up the hair count in the buckets. Some people may be concerned about the cleanliness of the clippers. I’ve been informed that the machine has been used only once by Vegas Mike to trim around the genitalia, so no worries there neither it’s totally sterile.
February 25th, 2010 on 3:13 pm
Since I obviously have some free time, if all those interested in helping with the paleo cook book could please email me, I’ll compile a group list and we can start a dialog with Alison and make this happen!
sdichiara at gmail
February 25th, 2010 on 3:25 pm
Mike C,
curtis was very professional. He made me feel very strong and athletic yet feminine and attractive.
February 25th, 2010 on 3:37 pm
Guch..I told Gabe I would be there but only if you let me sit next to you at dinner and tickle your chest hair.
February 25th, 2010 on 3:39 pm
DF Pete, I didn’t know Curtis was also a miracle worker.
February 25th, 2010 on 3:44 pm
Clean: 170 (PR by 15#)
Row: 1:51 – my tiredness showed on this big time.
February 25th, 2010 on 4:34 pm
Nice job Jen!!
February 25th, 2010 on 6:05 pm
175lbs and 1:40
February 25th, 2010 on 6:33 pm
145, which sadly I believe is a PR (second one in a week though).
1:44, 1:54, 1:50
February 25th, 2010 on 7:08 pm
Clean: 275 PR
500M Row: 126.8 PR
February 25th, 2010 on 7:15 pm
110# PR – this was my first time doing a fairly fluid squat clean vs power clean and front squat. I still catch the bar fairly high though. Thanks for the help Jon. And the kind words, Dan.
1:47 row. other two were much slower and the second round I stopped flat out and only kept going thanks to Jon’s cheering. I realized that my rpm when I “sprint” is way too high. I averaged 36 strokes per minute for the 1:47 but 25 strokes per minute to get a 2:03. I think I’m pulling way too fast and burning myself too hard to do decent multiple rounds. There’s a happy middle ground I need to find.
February 25th, 2010 on 7:25 pm
165 Clean — Felt good, but still feeling the wrist at 185 which I failed although it came off the ground pretty good.
1:36 Row — Gosh that stunk. Period.
February 25th, 2010 on 7:26 pm
Power Clean, 245
-tried 265 and my riht wrist fell off so if anyone finds it leave it the lost and found please
Row, 127.8
-I was spent after that so wussed out on the last two.
February 25th, 2010 on 7:37 pm
120#
2:03/2:03 had to leave for the 3rd
February 25th, 2010 on 7:48 pm
1:31 on row
225 on squat clean
February 25th, 2010 on 8:07 pm
175# clean
1:35 1:39 1:54 on the row
February 25th, 2010 on 8:13 pm
170# on the squat clean. Tried 175 (3 times) and got under it each time, but just couldn’t stand up out of the squat. A little funny that I think my squat clean and power clean are both tied at 170, but oh well.
Didn’t do the row..still sick and home from work/coughing up a lung. Didn’t think the row would be the best use of the little air I have to breathe at this point.
February 25th, 2010 on 8:31 pm
The world is at an end!!! I got my first double under and then got another!! Big thanks to Chris “Buddy Lee” Smith for staying after he did his wod to help me finally get what I have been working on for over a year!!!
February 25th, 2010 on 8:44 pm
Vaughn! You got a DU? I’m so stoked….and sorry I wasn’t there to see it. Congrats!
February 25th, 2010 on 8:53 pm
Squat Clean – 195
Row – 1:39
February 25th, 2010 on 9:03 pm
If anyone wants 17 Pemmican bars they are welcome to them free of charge. They officially started becoming treats for my dog today.
February 25th, 2010 on 9:14 pm
Yay for Vaughn! Congrats on the DU!
February 25th, 2010 on 9:17 pm
Mike I actually like them – I’ll take all 17. Leave em in the fridge?
February 25th, 2010 on 9:18 pm
Squat Clean: 205
Row: 141.4
Didn’t have it on the rower but stayed consistent between each round. Good job to spider monkey for beating me down on the final 500
February 25th, 2010 on 9:24 pm
Zach, you got it. I am going at 9:30 am tomorrow so I will leave them then. These are all plain bars, although I heard the other ingredients do not add much anyway. Enjoy
February 25th, 2010 on 9:29 pm
Squat Clean- 135, which is a PR by 5lbs.
Row 1- 1:44.9
Row 2- 1:49.1
Rpw 3- 1: 53.4
February 25th, 2010 on 9:41 pm
Bad post. LeeAnn actually hit 260 on the clean.
February 25th, 2010 on 9:50 pm
Nice job to everyone tonight.
240 Clean, 1+33 row.
Not sure where that clean came from . . . today was fun.
February 25th, 2010 on 9:52 pm
Full Squat Clean: 145(PR)
Row: 1:46/1:50/1:48
February 25th, 2010 on 10:03 pm
Cleans
115-125-135-135-145-135-135
Rows (500m)
1:46/1:50/1:51
February 25th, 2010 on 10:18 pm
Thanks Mary!
Brian thanks for the info on power/watts. I now understand much better how awful I am at rowing.
February 25th, 2010 on 10:19 pm
2:06 on the first row. I was pretty happy about that. Great class tonight!
February 25th, 2010 on 10:43 pm
Vaughn, congratulations! Way excited for you.
February 25th, 2010 on 10:45 pm
Clean: 185#
Rows: 1:44, 1:45, 1:41.6 (PR)
Wrist is still iffy at 205# on clean – and I’ve got a mental block going against me too…
Eeeked out Dave and Andre on our last row – competition helps. Well, that and the slight aerodynamic advantage spider monkey had with no shirt. I do believe that time is a PR.
February 25th, 2010 on 11:00 pm
Clean – 105#
Row – 2:01, 2:03, 2:04
February 25th, 2010 on 11:28 pm
Row: 1:51, 2:00, 2:01
Last Oly class:
Snatch 75 (PR)
Clean and jerk 100 (PR)
Frustrating that I couldn’t eek out 105. But, considering my hurt elbow, I’m pretty happy with the PRs. Oly classes were a lot of fun, thanks Jon!
I’d love to quit CF and just do weightlifting all the time. But, I’d probably get fat…
February 26th, 2010 on 8:38 am
Clean: 135 (matched previous PR)
row: 1:52, 2.01, 2:05
thanks Ryan and Dan for all the help on getting that damn hitch out of my clean!
February 26th, 2010 on 8:50 am
235 on clean (PR by 25lbs, it’s good to not know your PRs, then you are pleasantly surprised when you look at the sheet). 1:34, 1:38, 1:42 on the rows. I am working to be the only person on the planet who is limited in the clean by their DL strength, not their front squat. So far it’s working.
February 26th, 2010 on 11:01 am
Clean: 275
Row: 121.8
October 28th, 2010 on 5:53 am
my barber is always using hair clippers with stainless steel edges, they are razor sharp and always give a clean cut-*~
November 16th, 2010 on 9:56 pm
i don’t like razors so i always use hair clippers to cut my hair `”.