November 19th, 2009: Rest

Pictured: Aussie Kipping Pull-ups and Aussie Box Jumps, demonstrated by Jeremy Austin a.k.a. "Rookie", a Frat Founding Father.

REST DAY TOPIC QUESTION:

What are the biggest mistakes you have made in eating "Healthy" before finding Paleo? Gross negligence or innocent mistakes? Did you try a fad diet? What was the result, if any? And most importantly, how did you learn from it?

Post answers to comments.

Fun video:

Comments

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

seriouslhy herm, RX'd? - AWESOME
Nice work everyone - should listened to my body and taken the extra rest day but I didn't and it took me like 25'30" with 100# cleans. duh - even the super-hard-on-myself me can laugh - it's just ridiculous. I was sore before I started - now I HURT. Bible study then sleep to prepare for my interview - T-12 hours as of right now
lata,
God Bless...
Stephen

[Corey Bibolet]

Stephen - You guys were put through the ring with the 3 girls in a row. Take an extra day off. Reminds me of the 3 new hero cycle last year.

Paul and Pokey - I have just started doing extra strength work in my gym and it's getting really cold. We get below 0 several days a year. Some way to warm up the bar sounds cool. I never thought of that. I have a heater I use for my hands and keep gloves on until I lift.

Now that I have my gym all set up, I have to show you guys some pictures.

PB - I will get some ideas for the shirts. We just did slogan ideas for CF Avalanche.

I'm going for 5 days in a row this week to mix it up. Then 2 days off then back to 3 on 1 off. Going snowboarding on opening day at Squaw Saturday. Let's see how CrossFit helps with the boarding this year.

[J9]

I remember the days of the garage gym and starting up the heaters in the early AM to prepare...Once you get going though - the temperature rises. I think I may have brought inside the house a kettlebell or bar every now and then, to prevent the ice cold feel.

Picture with the Coach posted on our site today...
www.redshedcrossfit.com

Pony-
I have our group pic with him as well. Send me your email again and I will shoot it your way.

Happy Rest Day!

Herm-
I guess programming starting December will have a new theme - preparing for the Affiliate Cup?

[Pokey]

Stephen- good luck today
J9-nice rowing grace
Herm-as Rxd that is awesome. You had talked about scaling, so obviously you felt good. And extra work too!

Rest Day topic-my old food
I used to triathlon train the traditional way. (mostly long and slow with some speed and hill work mixed in). And I used to eat the way the masses said...Pasta, rice, potatoes. You must have those carbs to fuel the long training sessions. You must have carbs to refuel when you are done.

I was in good shape but I could never get rid of the fat around my belly. No matter how many hours of training I did per week. I went up to 15 hours sometimes but never lost my "ring around the middle".

Then I drank the crossfit coolaid. Wow! what an elixer. Then I dabbled with the Zone but I didn't like measuring. I zoned for a month prior to an Olympic distance race. My ring started to shrink. I felt good. The race went well. I then jumped into Paleo thanks to urban diesel and her attitude. The 30 day plan was what I needed. I did CF main site and CFE wods and ate paleo for two months and then did a half ironman. I didn't need pasta etc for my carbs. Paleo rocked me through my 6 hour time.

And the kicker...with Paleo my ring around the middle is all but gone. I am seeing muscles in my abs, arms that I haven't seen before...Who said you can't build muscle after 30 (I read that somewhere a long time ago)...And the best part -- my cholesterol is down from 200 to 140.

And the real kicker --- I don't miss my breads, pasta, rice etc. I love meat, vegetables, fruits and nuts.

I am caveman - hear me roar !

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

pokey, your success is inspiring - I hear the roar, it's traveling down the ocean front.

Pr-paleo health food was lots of bars, breads, and low fat. I've always had lots of fruit, veggies, and eaten lean meat. I eat a lot more meat now and a lot more fat.

To clarify - I have not served in the military and I am on the east coast, Virginia Beach.

[Gene]

Affiliate team is four men and four women or just four total, I forget... How will the team members be chosen?

I strayed from paleo last two days... A going away party for some friends featured mac and cheese, vegetarian chili, hummus. And Ginger snap cookies, along with cocktails. Last night was pizza and beer while packing for Hawaii. We leave for tomorrow!

Let's go see if I can PR Elizabeth!

[Paul Casimir]

One of the biggest mistakes eating "healthy" before Paleo was believing the low-fat hype. I actually thought Pop-Tarts were health food, because only 10% of the calories were from fat and it had added vitamins. A Pop-Tart is a dry sugary wheaty shingle filled with corn syrup and coated in more corn syrup. Artificial colors and flavors, preservatives, and all sorts of hard-to-say chemical names complete the package. It's embarassing to say I actually thought they were good for you at one time.

[Paul Casimir]

My yearly health assessment test at work came back. What is considered "good" is in parentheses after my score.

Blood Pressure (Systolic) 120 mmHg (less than 130)
Blood Pressure (Diastolic) 72 mmHg (less than 80)
Body Fat Report 17.1 % ( less than 22%)
Total Cholesterol Report 153 mg/dL (less than 200)
Cholesterol/HDL Report 3.1 (less than 3.5)
HDL Report 49 mg/dL (greater than 40)
Glucose Report 99 mg/dL (less than 100)
LDL Report 90 mg/dL(less than 130)
Triglycerides Report 72 mg/dL (less than 150)
Body Mass Index Report 23.4 (18.5 - 24.9)
Tobacco Use Report No
Total Reward Points 1000 (out of 1000)
Overall Risk Level Low

Perfect score! What do I get for a perfect score? A $15 Target gift card. I took this test 2 months after starting CrossFit, and one month before starting Paleo. The fact that I am almost past the acceptable range for body mass index is funny to me -- 6', 172.6lbs at the time of the test.

I'm fairly sure when I take the test next year I will be heavier with lower body fat, and they will dock me points. Grrrrrrr!

[Gene @ Foundry CrossFit, La Quinta, CA]

How'd I know this would happen....

Elizabeth, as rx'd: 15:38, 3:02 slower than my PR in October! DAMN. Two days of crappy eating makes a difference or I just had an off day!

[Another Todd]

I will go along with the low fat diet myth of the past. I used to eat my weight in pretzels, angel food cake, and low fat cookies (chocolate) in a week. Ok maybe not my weight but a lot.

[COOKIE]

I have done every gimmicky diet known to man. Weight Watchers points system now cracks me up. If i was allotted 28 points i can use that for a Big Mac ifI wantedand should still expect to lose weight. Oh i lost weight - but i felt like CRAP.
I know enjoy seeing my co-workers devour "100 calorie"snack packs by the bushel also along with "fat free" snacks like licorice and gummy bears - aka NUTIRITON FREE!! I cant believe i bought into that for so many years!! ACK!
Gene - I am completely jealous you are going to Hawaii. Dont think I will get there in this lifetime, but maybe next!

[Xtina]

My old way of thinking is embarrassing as well. When I played basketball in college, I believed since I worked out I could eat whatever I wanted! I totally had the mentality of "I deserve this, because I worked out hard today...." Ahh, I wonder how much better I could have been if I knew then what I know now.....my favorite quote: Youth is wasted on the young!" It's so TRUE!!!!

When I finally got serious about working out ie weight lifting and cardio, I did the low carb diet. So not too bad, brown rice, yams, and sweet potatoes. But changing over to Paleo, has been awesome. I always feel better when I'm strictly Paleo, so I hate that I stray sometimes! My psychological connection to bread I guess!
Cookie- I always chuckle too when people ask me about diets. Feel like it's a loaded question. Plus once they hear the truth, that no, that 100 calorie snack pack is useless, they stop listening anyways!
I do have one great story though. I introduced a Soldier that I know to CF and Paleo just last month, and he has lost 20lbs!!! He dived right into it, going Paleo Cold-turkey and doing the WODs everyday. I am really inspired by him. We chat everyday so that I can encourage him and help him with the WODs. He finally came to where I live and we did a WOD together. It was a blast. And I think he saw how even more intense it is when you are doing it with other people.

Well, I have to get ready for our kids running celebration.

till later!

Oh and I definitely would LOVE to part of the affiliate team! Good times! Can't wait to get to the CF games!
Maybe I'll meet the man of my dreams?? Yeah?

Haha....just kinda kidding! ;)

[COOKIE]

Xtina - Pony and I will be happy to "prescreen" CF fellasfor you with the need for such information as "what is you Fran time?" "What's your deadlift 1RM?" Oh the fun we'll have!
Jenn where are you??? Miss you girlie!!!

[Playoff Beard]

As far as the FRAT affiliate cup team, I think we do it strictly based on performance. For instance, we can do 3 WODs and the four lowest rx'd times get in. The rest of us will be required to wear our FRAT shirts, drink beer and cheer wildly from the sidelines :-)

[Strong Lil Pony!]

PB- you got it man! There is no way I'd make the team unless I pulled a Tonya Harding and kneecapped J9 and Xtina, so I'm good with just lookin' good (in some FRAT-wear of course!)

I'm at the dr's AGAIN (argh) I either have strep or the flu. I feel terrible, even my eyelids feel hot and grainy. My nose is running like a faucet and it hurts something awful to swallow. Blech.

Fads- I too thought as long as my calorie count was under X amt, I was good. Low fat and high carb was the way to go. I have to admit I am still struggling with my weight being so high right now. I lost a smidgen of weight back in August, put in on with rhabdo and put on EVEN more since. I haven't weighed this much since I was 3 months pregnant. It is hard to be comfortable in my skin, knowing I am working out hard, and literally watching every morsel of food that goes into my mouth. Goat is stumped- and he is the closest thing to Robb Wolf we've got here. I am taking OBSCENE amt of fish oil, eating low carb less than 50g, intermittent fasting, have tried this, tried that. Anyone else would be dropping lbs/fat with ease. I have an appt with an endocrinologist on dec 3rd, Goats theory is one of my glands (adrenal, parathyroid, thyroid, pituitary) is off. This is very frustrating- to be putting in all this effort and to not LOOK like I workout at all. Yeah yeah my performance and recovery is great but... I frustrate poor Goat to no end with this. Thanks for being so patient honey.

And you guys too for letting me dump on you. I think its cause I feel so lousy. Sorry

[www.facebook.com/profile.php?id=1362076940]

Pony - Boo for the flu!!!
I forgot something huge happened this morning!! My Karina asked for an egg, Larabar and berries this morning for breakfast cause she just started gymnastics and wanted to feel STRONG so she can swing on the bars someday like she saw the big girls doing!! Proud mama moment :)

[Paul Casimir]

Pony, is it as simple as "fish oil has a lot of calories" ????

Hope you feel better soon. Flu is the worst.

[pokey]

Cookie-nice job leading by exxample. Wayt to go Karina !

Pony - yuck

Pop-tarts- I forgot that one. I heard they had nitrates in them which help your body heal itself. I used to eat them religiously. Well, that was my excuse anyway.

My little Emma turned 5 today. We're doing a special birthday WOD after supper. I don't know what it is. She is going to surprise me.

[COOKIE]

Happy Birthday to MissEmma! 5 is such a fun age!

[J9]

East Coast Stephen!
We are stacked here on the east coast.

Pokey-
Larabar recipe made again - double batch! One for me, one for my husband!
So good! So good!

Happy birthday to your little one - burpees are always a good way to celebrate!

Pony-
Feel better!

[Corey Bibolet]

Xtina - I am hoping to find my dream girl at the games too, but may be unlikely for a shy guy like myself. I have come to the conclusion that I could only go out with a CrossFitter because everyone else thinks we are crazy the way we workout and eat. Not to mention the whole community/ FRAT familly thing.

PB - I am pursuing the masters title as my primary goal. If I don't qualify and there is still time, I would do a FRAT affiliate team. Sorry.

[Stephen]

Interview went a lot better than the last one - thanks for the thoughts and prayers. Sounds like several of us used to do low fat/high carb. Corey - no matter how well you do, you gave it your best so that's what matters. - you're gonna kill it though:) I progressed so I can take the written test on Monday. Now Hampton Fire Department is down to 90 applicants for about 27 positions and Newport News is down to about 30 applicants for 10 positions. The Lord's in control!
Pony - let Goat take care of you - I think his head is on pretty straight.
Cookie and J9 - foot problems ladies - guess you're both gonna get uber strong from the waist up.
PB - I didn't know you were doing stuff for HQ - that's awesome.
If I make it to the games - I may have to join the marriage partner search :)
Lata folks, gonna go hang with friends.
God Bless

[Playoff Beard]

Xtina, this is Corey, he's a Crossfitter. Corey, meet Xtina. She's a single Crossfitter too! Ok, you kids are on your own now, my work here is done :-)

[Another Todd]

So is everyone taking family and kids to The Games?
Stephen we are pretty close in distance. I am 3 hours away from you at the most. I have two sisters that live down in VA Beach.

[Playoff Beard]

Stephen,

Thanks brother! Yes, I do some design work for them and it's a lot of fun. You can go to the Crossfit store to view my handiwork. Killer new shirts will be available soon, stay tuned...