Thursday 100318
Focus Session with Ryan Powell starts Monday, 22 March at 8pm and runs four weeks focusing on: Overhead Squat, Double Unders, Kipping Pullup, and Box Jumps. Over the course of four sessions Ryan will teach you how to link double unders, add 10lbs to your overhead squat, get your first kipping pullup or improve upon your kip, and teach you to cycle box jumps without stopping. Additionally, you’ll develop better flexibility and mobility which will improve all of the CrossFit movements. To register, click here
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This week we are taking 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 PCF Coach Alison (pictured above). Here’s a look at a typical day for her. If you have any questions for Alison or the Coaches about diet, post to comments.
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BREAKFAST
* 3 eggs (scrambled, fried in coconut oil, or hard-boiled)
* Homemade applesauce, berries, or a pear/apple/orange
* Avocado or pecans
LUNCH
* About 4 ounces of meat (typically leftovers from the previous night – steak, chicken, pork, etc.)
* Big plateful of leftover veggies drizzled in olive oil
DINNER
* 4-5 ounces of meat (again, beef, chicken, pork, lamb, bison… depends on what we’ve got. All meat is sourced from the PCF buyers’ club, natch)
* Big salad of dark leafy greens w/ olive oil & balsamic or sherry vinegar
* Couple of carrot sticks dipped in Sunbutter for dessert
Snacks: usually late morning and mid-afternoon. I go for all-natural deli meat, nuts, avocado, red bell pepper… the more of this stuff that’s in the house, the easier it is to have appealing options when I’m hungry.
A lot of the time we’re not eating from recipes, per se. We do a lot of straightforward roasting/pan-searing/grilling of grass-fed meats (they really don’t need much beyond salt, pepper, and olive oil to be amazing). Likewise for veggies — they get steamed, roasted, or grilled with same.
If we’re getting bored I mix it up with herbs and spices or some kind of tomato-based stew (example: ground beef, veal, pork + garlic + onion + tomatoes over roasted spaghetti squash or broccoli). Tomorrow night we’re trying a Paleo shepherd’s pie recipe I was lucky to nab from PCFer Hilary — will post it if it turns out well!
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For more info on better nutrition:
-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.
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Clean
3-2-2-1-1-1-1
30 Power Cleans (155/105)
Post loads and times to comments.
This should be a fast metcon in the 1-5 minute range.
Leave a Reply
Photos
March 17th, 2010 on 11:21 pm
Would love to sign up for Ryan’s class but will be out of town on April 12th. Will you be offering this class again or is there anyway to be able to make up the last class?
Sounds great and I would love to attend.
March 18th, 2010 on 6:53 am
45-55-65-75-75-75-75 I tried 85 and 80 but lack aggressiveness. Maybe I’m focusing too hard on the “deadlift-y” part and not enough on the “shrug and throw myself under” part…Need to figure out where the speed it supposed to go.
2:40 with 55#
PS – I love the nutrition logs and bios and everything, but does anyone else think it’d be nice to have the workout on top and not buried under all that stuff?
March 18th, 2010 on 7:39 am
***PCF March Madness****
Last chance to join the madness. Pot size is approaching $400 !! Winner take all!
http://pcf2010.mayhem.cbssports.com/e
The group name is PCF and the password is paleo. You also need to create a free account.
$10 per entry and up to 3 entries per user.
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.
Deadline is Thurs at noon when the games begin.
***Brian, Jill, Lauren – don’t forget to enter your picks. Right now it is showing up blank.
March 18th, 2010 on 7:49 am
Patricia – shoot me an email at ryan@potomaccrossfit.com and we’ll work something out
March 18th, 2010 on 8:50 am
Clean: 185 (PR)
Metcon: 2:24 at 135#
March 18th, 2010 on 8:55 am
CLx3: 105
CLx2: 115, 125, 125
CLx1: 135, 145(PR) then ran out of time
Metcon: 4:09 with 105#
March 18th, 2010 on 8:59 am
Rick, I am signed up but have been traveling out of town last few days. I am going to drop off my $10 this evening at the 5 or 6 pm WOD.
March 18th, 2010 on 9:01 am
Clean: 205 (PR)
Metcon: 3:45 at 125#
March 18th, 2010 on 9:23 am
Rick-
Same here. I’m out of town until Saturday, but will bring the money by as soon as I return.
Go Badgers!
Ugh…
/Siddharth
March 18th, 2010 on 9:31 am
Rick I will drop off my money tonight, sorry for being late.
March 18th, 2010 on 9:42 am
Clean: 105 (PR)
Metcon: 2:54 (75 lbs)
March 18th, 2010 on 9:49 am
Clean: 115 (PR)
Metcon: 3:04 (85 lbs)
March 18th, 2010 on 10:34 am
Clean: 85
PR in January was 105; the sinuses were draining hard this morning and I am still recovering from illness/two weeks off. Kill me now!!
Metcon: 3:00 @ 55#
Aside from the being sick thing, I feel like $1M. I am excited for the WOD performance to improve once this illness blows through. Thanks for the persistent Paleo chats, AM coaches, and for standing up this challenge. Best thing to happen to me, ever.
March 18th, 2010 on 10:46 am
Mary J.,
What I can gather from your post is obviously you haven’t met Dan PCF yet.
March 18th, 2010 on 11:05 am
A question about programming, this is the second day in a row where the metcon involves the same exercise (in modified form) as the strength portion of the WOD.
Is this some sort of anaerobic endurance strategy, or just for the amusement of the coaches?
March 18th, 2010 on 11:43 am
Rick, I just dropped my money off. Thanks for organizing
March 18th, 2010 on 12:11 pm
Bruce,
It is either for the specific purpose of muscle memory or to stack the same type of movements on one day so I can give several days of complete rest to that body part.
So, yesterday, I wanted to emphasize that the hip and knee movements are the same even with the different implements and I know that you are primed to move fast and aggressively in the push-press with dumbbells after the strength portion. I also wanted to give shoulders a day or two off, so I put all the shoulders on one day and went out of my way to RX just 30 power cleans rather than 30 clean and jerks today.
March 18th, 2010 on 12:15 pm
Is anyone planning on the Level 1 at Ft Meade June 5th and June 6th?
March 18th, 2010 on 12:18 pm
If you guys are interested, I just uploaded a video of Dave, Greg, Sarah, and Pete doing behind the neck split jerks. Good times. You can definitely see them improve in the second half of the video.
http://www.youtube.com/watch?v=ul9FSvqh7yU
March 18th, 2010 on 12:38 pm
Great improvement guys (and gal).
Jon: Also loving the mash-ups!
March 18th, 2010 on 12:56 pm
Any ladies interested in running the 5k Race for the Cure in DC please sign up on my team (Ladies DC)! This is the 2nd yr for the team and we’d love to have you come out. I know I’ve talked to a few people already, but to sign up the link is in my name.
March 18th, 2010 on 12:58 pm
clean – 195 pr
3:19 @ 135 should have done 155
March 18th, 2010 on 1:18 pm
Rick,
I filled out a couple of brackets last night and will drop off my entry fee tomorrow evening.
Thanks for organizing.
March 18th, 2010 on 1:28 pm
Aaron, thanks for the explanation. It’s cool to know the reasoning behind the programming.
March 18th, 2010 on 1:35 pm
Guch, you are correct!
March 18th, 2010 on 2:32 pm
Nice job on the split jerk, guys & Sara! And nice cleans, Kari.
Jon– are you posting that just to rub it in for those of us who didn’t make the cut for the followup Oly class? dude, that hurts.
March 18th, 2010 on 2:37 pm
Haha make the cut… We’re doing another round soon you can hop into that one Lynette.
Now go do your Lynette drills!
March 18th, 2010 on 3:19 pm
A must-see for all guys is under my name – thanks to the gods of the interwebs for this gem. Guch, is this the real reason?
March 18th, 2010 on 3:53 pm
Lynette, I almost wet myself!! LOL!!!!
March 18th, 2010 on 4:07 pm
Sarah/Kari -
Way to represent the PCF ladies…
F’ing fabulous!!!
March 18th, 2010 on 4:13 pm
110 #
2:22 85 #
March 18th, 2010 on 4:33 pm
haha, thanks Sally!
March 18th, 2010 on 4:45 pm
95#
2:45(?) 15 at 75, 15 at 65 (had to strip weight)
March 18th, 2010 on 5:20 pm
Guch – appreciate the shout out.
March 18th, 2010 on 6:21 pm
155 (PR) by a lot.
3:0something @ 135.
Nice to be outside.
March 18th, 2010 on 6:42 pm
225 on the clean..tied PR..had a messy 235..thank god my biceps catched the barbell…umm, not.
2:16 on the WOD. Used rx’d weights and had to repeat a few reps as my ROM was a little sketchy. Can’t say for sure that it was rx’d though as I might of had 1-2 more reps where elbows were not all the way through.
March 18th, 2010 on 7:07 pm
unscheduled rest day – MRI on the old man hip today.
March 18th, 2010 on 7:55 pm
145 on the clean
Metcon: 2:23 with 115lb
March 18th, 2010 on 8:35 pm
Leaderboard:
1. Mandy 2:41
2. Kate L. 3:58
1. Kyle L. 1:04
2. Ryan H. 2:03
Lots of fast times at the 5pm, but not all of them got to the board.
March 18th, 2010 on 8:48 pm
Clean 95# (PR) and only after I got extra pissed at the 2 previous fails. I am pulling too early.
Metcon 3:34 @ 65# totally should tried 75#. The weight intimidates me.
March 18th, 2010 on 8:59 pm
Squat
4×295
5×285
3×285
For Time:
30 Power Clean, 155lbs
Time: 2:41
March 18th, 2010 on 9:19 pm
Kyle you are a friggin beast. I’m assuming you just curled these from the ground?
March 18th, 2010 on 9:28 pm
Squat clean: 140 (PR)
Metcon- 3:58 rx’d
Big thanks to Alison for helping me get that PR by telling me to visualize just lifting the bar, and not think about all the weight attached to it. Over-thinking can be an issue for me, and that helped me to just shut up and lift.
March 18th, 2010 on 9:32 pm
Cleaned 135, form is improving.
March 18th, 2010 on 9:42 pm
145 (pr)
big excitement on this
March 18th, 2010 on 9:44 pm
Clean: 195 (PR)
Metcon: 3.00 RX’d
March 18th, 2010 on 9:51 pm
Clean: 205 (ties previous PR)
Metcon: 5:35 rx’d
Botched a 215# clean attempt – threw the weight forward way too much… kind of disappointed with the metcon time… although it is BW power cleans for me.
Then, did 5 x 400 m runs with Andre (thanks bud – good to have someone to do it with)
1:26, 1:26, 1:23, 1:22, 1:18
Good to have negative splits – part of it was I think our legs were pretty wiped out from all the clean/ front squatting and after a couple of 400′s, they started to loosen up.
March 18th, 2010 on 10:02 pm
115 (PR because I’ve never done a max clean)
4:22 w/ 85lbs
March 18th, 2010 on 10:10 pm
Clean – 175. Several failed attempts at 205. Got 195 without too much trouble last time we did this so I was hoping to get a new PR today. Not so much.
Metcon – 4:17 rx’d
Good times with the 400 meter runs, Spider Monkey. I think my splits were between 1:23 – 1:18. Legs definitely loosened up after the first couple runs.
March 18th, 2010 on 10:23 pm
Cleans: 195…..Failed at 210. Having trouble with core stability after the 1st pull; don’t feel tight enough.
Metcon: 3:33 as rx’d. Last 10 were REALLY UGLY.
5 x 400m run with 4 minute rests:
Fastest- 1:10; Slowest- 1:24
Good times, Kyle, Drew, Guch, and runcrasher Rich S!
March 18th, 2010 on 11:32 pm
145#
Metcon: 4:34 @ 115#
March 18th, 2010 on 11:35 pm
Got my PR yesterday @ Jon’s Oly class @ 155# Hang Squat
Good times….
That didn’t happen today though….
March 19th, 2010 on 12:19 am
Squat Clean: 135 (PR)
Metcon: 2:43 (75#)