Daily WOD – Sep 5, 2014

Deficit Deadlift 10×2 (80%)


Banded lateral walks 30 yds R/L

Nutrition Challenge Notes: You’ve survived the first two days of the nutrition challenge. Hooray! This is a good time to review what you’ve been eating and ensure you’re getting enough calories each day. Make sure to load up on healthy protein and fats (oils and nuts primarily) to replace the grains and dairy you’ve eliminated! The next few days are your first real test – can you make it through the weekend without cheating?? Remember, the only Paleo beverage is water, but 6 oz of red wine per day is allowed, and an ounce of 85% dark chocolate makes a great dessert! Post to comments if you have any questions, good stories, or even if you just want to complain! Also, check out this post of paleo recipes from previous years’ challenges. Add your favorite recipe as a comment!


8 thoughts on “Daily WOD – Sep 5, 2014

  1. Joe

    What about organic protein with water, almond paste strawberries and ice? It’s gluten free and nothing is manufactured, just grinded?

    I assume the Crepes and Cannoli’s I will be serving tomorrow night at First Friday in Skippack are out. 😉

    1. Nikki

      Hey Joe! The protein is probably whey, right? In which case that smoothie would be fine for Level 1 (gluten and sugar free), but not for Level 2 b/c of the whey (dairy). You could substitute an egg or two for the protein powder…

  2. Laurie

    I’ve got a real sweet tooth. I’m also extremely lazy. So, my favorite recipe that’s gotten me through all 3 year’s Paleo Challenges is this: sliced Granny Smith apple sprinkled with cinnamon with a SMALL dab of almond butter. Small warning, just because something is Paleo doesn’t necessarily mean it’s low calorie, so watch your portion sizes.

    1. Nikki

      Sounds delicious Laurie, and good reminder about portion sizes! One of the biggest problems we see during the nutrition challenge is people eating WAY too much fruit. Whether folks are doing Level 1 or Level 2, you should try to limit yourself to 2 pieces a day. Also, every meal and every snack should have all 3 macronutrients represented – protein, fat, and carb.

  3. Joanna

    I made these fudge chocolate bars last year for Dan’s Birthday (which fell during the paleo challenge). I just didn’t add the honey. They were surprisingly good.

    1 cup pitted dates
    1/2 cup almonds, unsalted
    1/4 cup walnuts, unsalted
    1/4 cup unsweetened cocoa powder
    2 ripe bananas
    4 tbsp natural almond butter
    1/4 cup more unsweetened cocoa powder
    4 tbsp unpasteurized honey (K note: strict vegans can use agave)
    Put dates in a bowl with warm water, allow dates to soak for 30 minutes, then drain. Mix together dates, almonds, walnuts, and 1/4 cup cocoa powder in a food processor until well blended. Spread mixture in a 9×5 baking pan (or an 8×8 is okay) until evenly distributed, and press down gently with a spoon. Mix together bananas, almond butter, honey, and other 1/4 cup cocoa powder in the food processor until well blended. Spread mixture over bottom layer until evenly distributed. Place in freezer for 30 minutes. Cut into 16 squares. Re-freeze whatever you don’t eat.

  4. Kathy

    Nothing fancy but, when I did a Whole30 earlier this year this became my favorite quick weekday morning breakfast:
    – On Sunday cook a pound or so of ground turkey with cut up apple pieces and pumpkin pie spice.
    – Reheat a portion for breakfast with a veggie – such as sweet potato hash or spinach
    – YUM!

    And I highly recommend “Well Fed” volume 1 as a source of great recipes . The Paleo Pad Thai recipe is amazing: http://theclothesmakethegirl.com/2011/05/08/paleo-pad-thai/

  5. Kyle

    I have 2 front row tickets to the phillies game Wednesday night if anyone is interested…I won them in a raffle and hate the phillies, so if anyone wants them, I’ll give them away to whoever messages me first, 252-562-2480

  6. ICA admin Post author

    Tracy 110 (120), 3″
    Katie L. 145, 3″
    Jenn 205, 5″
    Dave 300, 3″
    Dan E. 320, 3″
    James B> 205, 0″
    Deron 205, 3″
    Patrick M. 205, 4″
    Mohyeed 275, 3″
    Hoagie 325, 3″

    Tanner —
    Danielle 163, 3″
    Tana 155, 3″

    Jeannette 145, 3″
    Angie 165, 2″
    Chris 140, 3″
    OMC 335, 3″
    Fili 335, 3″
    Brian 300, 3″
    John 335×20, 3″

    Jocelyn 155, 3″
    Natalie 195, 2″
    Nik 185, 4″
    Kelly K. 185, 0″
    Jen N. 195, 2″
    Nick V. 315, 0″
    Paul 225, 3″
    Kerri 175, 2″
    Kathy 125, 2″
    Peggy 125, 2″

    Dani 165, 4″
    Chase 315, 2″
    Bryan 305, 3″
    6pm Results
    MB 123, 3″
    Erin 165, 3″
    Joanna 165, 3″
    Mel 135, 3″
    Phil 325, 3″
    Stuart 165, 3″
    Pete 195, 3″


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.