Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Filthy Fifty” – see Friday, 10/2 for details.
- 1 rep max snatch complex, then 5×3 tall box jumps
- Complete 8 rounds for time of 3 hang power cleans (185/115#), 25 yd unilateral DB lunge
- “Angie” – 100 pull ups, push ups, situps and squats
- Complete 3 rounds for time of 10 deadlifts (275/185#), 50 double unders, 3 rope climbs
- Shoulder Press 8×5 (75-80%) then handstand practice
Nutrition Notes: One week left on the nutrition challenge! Any overall impressions 3 weeks in?
This Post Has 17 Comments
Filthy Fifty.
6:30 after mobility.
Any takers?
Dave I am in. Should be there 6:40.
any one want to be my partner for the superfit games? craig is injured and will wod if he has to but we are trying to avoid that. i think it can be a male or female.
Hey tanner since you guys registered for a male-male team, I am 90% sure you need to find another guy!
Per the nutrition challenge, I’ve been eating a lot of eggs and fruit for breakfast. I’d love some new ideas of stuff to eat in the morning because I’m going a little bat crap crazy with the eggs. Also, I get hungry after dinner and need some good filling snack ideas to avoid eating a bowl of cereal. Otherwise the GF no sugar hasn’t been too bad.
We eat eggs every morning. We spice them up by adding veggies and sometimes meat too. You could always do a breakfast meat instead of eggs, and if you’re doing GF-SF you could do dairy based foods like greek yogurt.
At night we do an apple with almond or peanut butter, or cheese (again, when eating dairy). If you want something dessert like you can make a chocolate mousse out of avocado, cocoa powder, coconut mik, and banana.
If you’re looking for ideas of what to eat this is by far the best site I’ve seen. http://paleomg.com/.
First, thank you Rick for the help yesterday. Much appreciated on a lift I really struggle with.
As for the diet I’ve been doing the gluten free/sugar free. I haven’t lost weight or size, part of the problem likely being a medication.
But, I have much less arthritis pain, sleep better, and a years long sinus problem has greatly eased. So I’m going to stick with at least massively reduced gluten intake since the elimination of wheat alone seems to have really helped. But I’m not giving up beer.
Thank you for this challenge, the result has been a pleasant surprise. Not what I expected but I’ll take it!
I have to say, this challenge has been a lot easier than last years!!!!! The first week was a little tough but I no longer feel like I will rip something sweet out of someone’s hand. Seriously though, I feel less bloated and I seem to be sleeping better!! I am going to try continue to severely limit my gluten intake as well as my sugar intake. However, I am looking forward to getting a cider doughnut and eating some ice cream at the ice cream social- woot woot!!!!!
Let’s see..
Challenge day1
No sweetner,only coconut milk in my coffee..Really!
No dressing,only avocado in my salads..huh.
Fish oil liquid..Ewww..wth!
3 weeks later..
I sleep so much better. I dont wake up tired.
I have a lot more energy all day.. I just feel better!
My goal is to finish strong and keep going till thanksgiving and kick my brother’s butt at his “bootcamp” workouts..
I’m looking to do the football workout tonight after mobility.
As for the nutrition challenge, it has definitely been a welcome change and a challenge. Not having beer has been probably the biggest challenge for both David (Paleo) and me (gluten-free/sugar-free). 😉 We are beer geeks, what can I say?!?!
One thing I miss in my cooking (because I’m making all dinners Paleo) is the use of legumes. Until the challenge, we tended to eat more vegetarian dinners (greens, root vegetables, beans, eggs) and omitting beans has encouraged me to be more creative in my dinner preparation. And yes, we’ve upped our spending on meats/poultry/pork at the Phoenixville Farmer’s Market at Kimberton Whole Foods.
Until the challenge, I didn’t realize the hidden sugars I was consuming and how frequently it occurred. My weight has actually gone up a few pounds, but I don’t obsess over that and my clothes fit well, which is what matters more.
I’m getting my “sweet” fixes with some of the treats on http://www.PaleOMG.com. I made this recipe in advance of our race on Sunday: http://paleomg.com/double-chocolate-energy-bites/ and carried them in my pack. They were great running fuel around mile 25.
Also, I made this as something “snacky” to have around the house: http://ourfullplate.com/recipes/paleo-crunch-or-granola/.
Can’t wait to try the energy bites and my kids will probably love them.
Some weight loss and leaner. Sleeping great. Definitely running out of different ways to eat eggs for breakfast (veggie omelet, baked inside mushroom caps, omelette with fresh salsa, etc…) I feel pretty good but only negative is it is expensive, grocery bill has doubled (at least). Produce junction was recommended which has helped.
Ginger, you’re not alone on the grocery bill front. Here’s how discuss it with others including my family: we’re simply paying more today for high quality food so we can lower our risk of paying more on health care when we’re older. It makes sense with the government getting more involved in health care and prices going up. I’m betting that quality will get worse. My goal is to enjoy food (even its preparation) and be part of the movement back towards local and sustainable agriculture. Who knows if it will work, but at least I can say I tried in the future. And hopefully my family and I will bypass diseases and just die of old age some day.
As far as the challenge goes, it’s been great on all fronts. Heck, even my craps are the best ever (sorry, too much detail). Since the challenge started I’ve been geeking out on how to use the paleo diet for longevity and performance. I already recommended the book “Grain Brain” and picked up another one published recently called “The Art and Science of Low Carbohydrate Performance.” The message of both is that you should consider really restricting your carb intake (~50-75 grams/day) and that means little fruit, sweeteners, and other hidden sources of sugar. I’ve been really surprised at how my body’s become “fat adapted” over the past few weeks. I can literally go the entire day without eating and not be starving, and I don’t miss the carb loading post workout. Our bodies are pretty amazing stuff.
What we are spending in additional pastured, local proteins (someone selected a $25 filet mignon at Kimberton Whole Foods…), we are saving twice that on no beer and eating out.
Also, many of us care about quality in many regards: education, housing, clothing, shoes, automobiles…hell, our selected “gym” membership…
Why would we balk at the idea of spending more for a higher quality item to literally put in, and be processed by our body? Just a general comment, not in response to anyone specifically. It’s just how I justify it for myself and Erin.
Thanks Kelly for keeping me going thru the Filthy Fifty. I so wanted to scale those burpees! But your 5 at time thru wallballs and burpees was great!
Results:
Presses
Sabol 135
“Angie”
Steve 33:17 G, push rom
Marissa 50 pu, 28:58
Adam 37:45 (67 pu G)
HPC/lunges
Jerry 115, 25#
Erin 16:36 (80/20)
Snatches
Robbie 120, 48″
Filthy 50s
Kelly 34:10 scale
Nikki K. 33:05 scale
James 43:21 SU
Tanner 42:54 Rx+vest
Hoagie 36:28 (scale)
Dave 33:28 (4xSU)