First I should appologize to anybody who actually follows this blog. My paleo efforts were definitely better when I was able to keep up with this, so I now understand I need work hard to at least do small updates. I have been very busy with work and obviously slacked it this last week. But here’s the recap…..
Week 3 is over. This third week was not the best. I was a backslider. Dangit! I mean I wasnt completely terrible but definitely not as strict as I was the first 2 weeks. After my last post of pizza, hamburgers and coke, it was much harder to keep focus. I was probably about 70% good. Not the percentage that I committed to. The good news… I do feel better and I think I look better. (I will reluctantly post pics next week as it will be the 4th week)
However, I have been back on the bandwagon this week. AND guess who’s with…. Amy. Finally she has come back to the Paleo side. Welcome, Amy, welcome.
Regarding WODs, my back has been a bit touchy lately so Ive been taking it easier on the weight.
Lastly, I loved the above picture when I found it on the web. I mean, that is just about our destination as an American society at this point. Apathy, and the almighty dollar has changed our eating habits. We have relied on our government and corporate America for help and they have failed miserably. Luckily there have recently been bold disagreements with the “norm” that have been voiced. People like Dr Loren Cordain, Art Devany, Mark Sisson, and Robb Wolf have done a great job of shedding some light on something we should have know or at least been told about since the beginning. The natural/paleo/primal revival has begun. Hallelujah!
Have a great weekend!
Ok. So the second week of my challenge has come.
Update…. so far so good. I can start to feel a difference, but just slightly. I can definitely notice my energy levels are starting to pick up. I dont quite know about changes in my body yet. That will probably have to wait till the 3rd week. I didnt weigh myself at the beginning cuz Im not too concerned with weight, nor do I think weight is a good indicator of fitness level. BUT After this week, I plan to take more pics and document every 2 weeks.
Regarding the “ramp up period”… I havent really felt lethargic from the change in my diet. I remember the first time I went hard paleo there was about a week or 2 that I felt really tired as my body got used to the new fuel. Not this time around it seems.
NUTRITION NOTES: After taking a look back there are a couple of things I need to dial in better.
1. More Water. – Ive been drinking a lot of tea and diet sodas. Water is definitely the way to go, so I am going to try and drink MORE.
2. Fish Oil – I have not been consistent in taking them. So I will. Going to also look into krill oil. Supposedly the same omega 3 benefit as fish oil but maybe more potent.
3. Vitamin D – Gotta start. It will help with calcium absorption.
Ok. So every day I was able to work out I took my Progenex. Both the Recovery and the More Muscle product mixed in together. I mainly took with water which was less heavy than with milk.
I havent been able to make a definite distinction of its benefit yet. I think that will come as I am able to experience more WODs. Especially WODs that I had been familiar with in past. HOWEVER, I can say that I feel pretty good everday to WOD and I havent been too beat down to say I need a break. I did get a bit sick on Thurs and Fri so I decided not to WOD for that reason only. This week will be a better test on Progenex’s ability to help me recover. Particularly cuz this weeks is set to be a heck of a week at Crossfit El Paso!
Heavy Deck Snatch : Worked Up to 155. Felt good. Stopped cuz my catch was a little sloppy. Worked on form.
10,9,8….1 Handstand Pushups & pullups
30 Swings @ 2 pood (70lbs)
A big chipper with Thrusters, DU’s, Lunges, and burpees.
Phewww….. Here we go!
Breakfast consisted of Anaheim Scrambler from Corner Bakery. One of my favorite paleo breakfast meal in El Paso. Nix the bread and order with Fruit instead of potatoes. Add some salsa and you are golden! By the way, Corner Bakery is a great place to work from. Free Wifi, good food, quiet enough to take a phone call, and the service is excellent. Its actually a Ghostlight Creative (my day job) favorite.
Lunch was a bit harder. Again I was running around so I found a Big 8 went in and bought a few things to heat up. Broccoli, turkey, and avocado. All for $5.33. Heated up the broccoli in a microwave that I had access to and ate some of the turkey. This combo was actually very good. A very good choice for an impromptu lunch or a planned sack lunch for that matter. Carbs, Fat and Protein. Satisfied.
Cant wait for dinner. Amy texted me that I am invited and there will be chicken and dessert involved. (hands to mouth) Oh my gooooodness…. I just love surprises…. LOL!!!
Annie “on the rag” (its a Crossfit El Paso thing)
Result: 24:47. That one was nasty. First time doing lateral burpees for more than 5 in a row. DANG.
Side note: I am completely inspired by the athletes at CFEP! The dedication and the will is so much fun to see. What is even more fun to watch is the transformation. I love coaching!!
I forgot my Progenex today. Dang it. May try to stop by store for some musclemilk.
Yesterday was tough. Not a lot of time to eat today. Coached the west side 6am and stuck around to do the WOD after. Had the Progenex shake at the end of the workout. THEN it was off to the races. Had meetings for my day job all day. I found myself with starving for lunch at 2:30pm. I was on my way to another meeting and had very little time. As I drove by a Whataburger I gave in…. BUT I did do a paleo-ish option. Ordered a double meat burger, fries and a diet coke. I took off that yummy buttery bun and ate the rest. The fries are actually considered modern paleo. Starchy? yes. Salty? yes. Potatoes fried in vegetable oil…. paleo-ish. However, it got the job done. Satisfied and kept on the wagon. I thought about taking a picture of this meal, but uhhh, it didn’t really look very pretty.
Later that night I found myself at the grand opening of Commonwealth pub in downtown. 5:30 turned to 8:30. Hungry. Resisted all the breaded and fried stuff and went with some delicious rotisserie chicken and brisket. By the way, I did have 1 beer. haha. It was the grand opening…
Worked up to 3reps of 205. Definitely not a PR but back felt good.
21 swings (1.5p)
Time: 10:03. I was very excited in the fact it was not too far off my last noted time of 9:53 before my injury.
Forgot fish oil.
Progenex Recover & More Muscle directly after WOD.
Ok. So I debated whether I should put before and after photos. Is it vain? Is it necessary? Well, I came to the conclusion that ultimately its how you look, feel, and perform. This is the look part. We all want to look good naked, right? Although performance and how I feel throughout the day is probably more important, I would also like to chronicle changes in my body. I was leaner and a bit more muscular before I got hurt (~195lb 8% Body Fat) and would like to get even past there! So here we are… week 1. The starting point. The proverbial “before” pic.
Well second day and all is well. No cravings so far. I gotta tell you, the last 3 weeks were really bad. I would do the paleo thing but whenever I had a craving I would just give in… If I was driving hungry and saw Whataburger, I would do as Roby (an eastside athlete with a self diagnosed Whataburger addiction) does and eat Whataburger. yeaaaah budyyyy! The worst was sweets…. sugar, azucar, sucre, stomach ache. BUT so far no cravings for that stuff. Ernesto, my coach, calls it crack. And me, a crack addict.
Breakfast – was a little chorizo (keeping in real) and 3 eggs
Lunch – Leftovers from yesterday without the “spaghetti” along with roast beef slices and pickle
Snack – Progenex More Muscle Protein Shake
Dinner – My mommy invited us over from dinner after the gym. We had chicken patties, salad, and avacado. I did cheat a little by having a few chips with some guacamole before dinner. HOWEVER, I passed on what looked like a scrumptious lemon bar when we had coffee with almond milk afterward. In fact, Amy actually said… “YOu didnt eat the lemon bar?!… wow!” My responce was, well if I did I’d have to write it down and I dont want to give in. Its way too early.
21 Push Presses
21 Push Jerks
all presses @ 95#
Drenched in sweat.
Had 5g EPA/DHA from Fish oil
Progenex Recovery and More Muscle Right after wod.
Did eat too much the rest of the day Really dont know why. My lunch consisted of pre-cut chicken package from Wal-Mart with a little hot wings sauce for flavor. (pic below) Not bad at all. I also munched on blueberries throughout the day. After the WOD Amy made one of my favorite paleo meals… paleo spaghetti. Made from squash, zucchini, tomato sauce and meatballs. She said she plans on putting the recipe up on Paleo in Pink by the end of the week, so I’ll let her explain it. (hold her to it) Besides compared to her skillz, my blog reads like a comic book.
Heavy Hang snatches – Got up to 135.
A bit proud of myself because My back felt ok. I didnt want to go any heavier. My receiving position is definitely getting better. As I chant in my head before the lift… “high strong rack…. butt back and down on catch… pull under bar.”
AMRAP 15 Min
5 burpees (dang those lateral burpees suck! I am going to try to do all burpees lateral from now on after the Crosstown Showdown)
10 Hang DB Cleans 40#
15 Ring Dips
Result – 8 rounds.
Took Both the Progenex Recovery and More Muscle with 12oz whole milk right after WOD. Waited about 45min to eat dinner.
Im usually famished after a WOD and eat like a madman – “Amy, me want moooore food” – but today I definitely didnt eat as much as probably a result from the shake. Will this always be the case? Not complaining just curious