January 15th, 2010: make up day

Make-up lift day (Get in whatever lift you missed from Mon, Tue, or Thurs)

Rest 10 minutes, then 3 rounds of:
400m run, 
15 Thrusters @ 135#, 
30 (15 EACH hand) KB Snatches @ 16-32 kg (relatively heavy on both movements)

Post your workout!
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Hunter-Gatherer Diets: A Different Perspective
http://www.ajcn.org/cgi/content/full/71/3/665

Post thoughts on this article. Any new takeaways?

I'll share my thoughts on my recent Paleo revelations this weekend.

Comments

[pokey]

Confessions of a Paleo-Hermfitter

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Repost from my blog:
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I have been strict Paleo in support of my wife for the past two weeks. She has been doing awesome. She talks to me everyday about it and has not been perfect but has been 99%. I've given her many kudos along her journey and let her know her slip ups were no big deal. (one of them was a aingle peanut butter cracker at work - big deal)

She is feeling good and has gone past the headaches and lethargy some people get from the sugarless body.

Anyway, my confession to you guys and later on to her is that I had a cinnamon bun this morning. From a gas station. And actually it wasn't bad for the gas station kind. Here's the kicker. It did taste good but I like to eat them by unrolling them and breaking off little pieces along the way, saving the tasty center morsel only at the end. Well, as I slowly, piece by piece unrolled this one I noticed all the sugary/icing had coagulated into one blob.

My stomach rolled and I literally gagged at the sight. For the rest of the bun I had to wipe off all the icing.

I cracked myself up. I remember licking that sticky blob out and loving and loving it. And today my gag reflex kicked in.

Serves me right.

Now, how am I going to tell my wife about this. And there's no keeping it a secret as a certain five year old was with me and enjoying her own cookie at the same time. She also asked me if that cinnamon bun was part of my diet.

[pokey]

I just finished reading yesterday's posts.

Stephen-Faith and trust in the lord. You are remarkable. There is something there for you. Somewhere. Trust in Him.

Herm- ahhhhh, Fn awesome ! Now, the pre-polygraph interview. I remember some of those questions. Let the fun begin !

They didn't call me either. If they did I would have had to tell them your problem with medicine ball cleans !

[Kathleen]

Herm- they didn't call me either. I would have told them you don't have time for a full-time job because you are previously committed to us! lol Congrats!

Stephen- I hate change too. You are dead right to trust God. He has great plans for you. Remember that the Jordan River didn't actually part until the first priest stepped his foot off into the water, which was above flood stage at the time. (What idiot would willingly step into a river out of its banks?) So, trust God. Sometimes you just gotta be brave, my friend.

Gene- thanks for the recipe. Can't wait to try it.

"Contemporary ethnographers working in Amazonia noted that even when smoke racks are filled with game, if the carbohydrate staple becomes exhausted, the inhabitants say they have no food"...clearly these people have the mentality of teenagers. My boys say this all the time when we are out of "ready to eat" junk and they actually have to cook something to eat.

Yesterday my 17 yo received an invitation to rope in the Nationals. He qualified in the adult division as both header and heeler (team roping), rare for a kid competing against men twice his age. I'm so proud. I cried in the postoffice when I saw the invitation. This guy walks in, asks if I'm ok, I tell him my kid just qualified for nationals, he opens the door and yells across the parking lot to his wife, pointing at me, "her 17 yo just qualified for Nationals!" This is HUGE for him. I'm so excited for him! His name is Tim, so if you watch the NFR, cheer for him (1/28-2/1).

Franiel- I noticed you've posted a couple of times about your muscles being swollen post WOD like this is unusual. You remarked something about being able to tell you are out of shape because of the bulk. I've always had this feeling post WOD. Is this something that goes away once you become "fit"? If so, can't wait for that day! Please elaborate if you have time (or anyone else too).

thanks all...of to wod...

[www.facebook.com/profile.php?id=628153884]

Wow, thanks Kathleen, I really appreciate that.
Herm: CONGRATS - I pray that you will get the position.
Kathleen - Huge congrats to Tim - that's freaking awesome - I'm sure it had nothing to do with an amazing mother (haha- of course it did!)
Today at Crossfit Obsession I sucked - it was my 5th day in a row and it was a chipper that hit a lot of my weaknesses. Oh well, I've been doing pretty well overall, so that's good. The lead trainer today, Brendan Gilliam, said I'm getting bigger. (in a good way, he also said I'm really lean). I don't know if I really am getting bigger, but I'm constantly sore now, so I guess I'm building muscle.
Soooo, a lot of you already know from FB, but my medical cleared and I will be starting the Hampton Fire Training Academy on February 1st. Thanks for all your prayers, encouragement, and well-wishes. I'll be taking the next 2 weeks to prepare for moving and to get stuff squared away so I'm ready to start the class.
Pokey - huge congrats to you wife on the Paleo switch. One of my buddies just switched and he loves it. Maybe your screw-up with the cinnamon bun will show her it's OK to cheat once you're committed, it's a lifestyle, NOT a diet.
More later, or maybe tomorrow - I need to celebrate tonight ( I don't drink, but I can have a freakin good time!

God Bless,
Stephen

[Paul Casimir]

Pokey, paleo or not, you have forever ruined cinnamon buns for me.

I'm interested to see how you all think of that article in terms of a paleo diet for athletes. It seems to be directed at an average non-athlete, saying to steer clear of high energy foods (sugar and animal fat) to avoid "diseases of civilization". Do you think an athlete, because of the higher energy demands, is OK packing the gut with high energy food. Like the article said, your gut only has so much room for food and you will hit a point where you have maxxed the amount of energy you can take in from that full gut, so where more energy is needed such as for an athlete, your only choice would be to eat higher energy foods -- more fat in our case.

[Goat]

Paul, the stomach is very flexible, able to expand and contract quite a bit. Hunger, true hunger, comes not from the stomach but from the cells throughout your body, when their energy supply runs low.

The amount of energy in a particular food really doesn't matter, because if you stop eating when you are not hungry any longer, you won't be eating more energy than you need. On a related note, sugar, gram for gram, has the same calories as protein, so the claim that it is a high-calorie food doesn't even make sense.

Sugar is a problem because of what it does to your insulin levels. Insulin is the primary regulator of fat storage. Fat has no effect on insulin levels.

So, athlete or not, stay away from the sugar, eat enough protein for maintenance, and then the rest can be fat. There is no such thing as an essential carbohydrate (though there are sometimes athletic reasons to eat them).

[Cookie]

Pokey - congrats to your wife and ROTFL at your story! WOOT Stephen!!!

[Benny]

Big day around here!

STEPHEN - Awesome! You worked so hard for that. You've earned it.

KATHLEEN - There's nothing in the world quite like being proud of a child, is there? Even when they grow up right before our eyes, they're still the babies who trusted us to bring them home from the hospital that very first day.

HERM - Rangers lead the way! The PD will be lucky to have you. And have a great WOD in the park tomorrow morning :D

POKEY, the cinnamon bun story cracked me up. I'm with Paul: not sure I'll want one again now.

Tried the front squats today, but my wonky wrist got hit a little at lacrosse last night and is definitely swollen today. Made 3's of 185, 205, 225 and decided it was done. 185 was supposed to be the warm-up set, but oh well.

Then did the 3 RFT WOD, what a killer! No barbell thrusters with this wrist, used a 16 kilo KB in each hand instead (the biggest pair I have). Did the snatches with 24 kg the first round, scaled down to 20 kg for rounds 2 & 3. 17:52 all together. I probably could have gone faster if I'd switched hands on the snatches every 5 or so. Reading it again now, I see that it just says "30, 15 each hand", and not "15 right and then 15 left" the way I did it.

Strength day tomorrow, then 2 games on Sunday - club first, masters second.

Have a great Friday night everyone!

[Playoff Beard]

Good luck with the interview Herm, you're gonna nail it!

[Cookie]

Oh My heck.... I made Pony's Tex-Mex chili - YUMMY!!!!

[Goat]

Did Paul's workout:

18-13-9
Power Cleans, 95#
Burpees

7:13

[Herm]

Paul, after hearing Mark Sisson tell his story about his struggles to stay healthy as an elite runner and learning to live more 'primal', I'm convinced that living healthier applies to every athlete, not just average joes. Also, keep in mind that there is a huge difference in elite health and elite athleticism.

[Daniel Krull AKA "Franiel"]

Kathleen:

Yes your body gets used to it... well at least mine does.

I've never been this sore ever until I came back. I used to be sore but not like this. It's just the normal things that didn't get me sore did.