CrossFit South Brooklyn

Established 2007

WOD 11.06.08

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5 Rounds for Time of:
10 DB Split Cleans 40/20
20 Push-Ups
30 Double Unders

Post Time to Comments.

Accessory work
Stretch!!!
Work on a Goat

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CrossFit South Brooklyn

A few people have been asking me about the Paleo Challenge in class. Don't let the fact that it officially started deter you from buying in.  You can join the challenge simply by adding the days you missed to the following month.  If you're not up for the challenge, here are some other things to tinker with:
1. Try to cook one new Paleo meal every week for the next four weeks.
2. Choose one unhealthy vice of yours and try to drop it for one month.
3. See if you can set a bed time Sunday through Thursday and get some more sleep.

Comments

  1. 19:1920#DU’s sucked tonight. Got some strung together, but they definitely slowed me down.

    Great to see you Erik – so glad you are starting to feel better.

    Today’s chow:bfast: boiled egg and leftover fish, watermelon radish, grape tomatoes, creamed coconut, CLO

    lunch: steak, steamed broccoli and mushroom, macadamia and pecans

    snack: couple bites of turkey and various steamed/roasted veggies

    dinner: sardines, mixed winter greens, roasted parsnips, 1/3 a persimmon, walnuts, bites of David’s dinner.

    I’m hungry today. But feel really great eating this clean.

  4. 20:40w/singles

    started with 10# DB’s because I didn’t think there were 15#’s left. thanks Shane for switching me up, my last three rounds of split cleans were better for it with the 15#’s.

    i do like jumprope WODs a lot.

    i’m not doing the Paleo Challenge Ultimate but have been working hard to stay away from bad-habit snacks (like soy pudding & too-much coffee) and am trying to stick to eggs & veggies in the morning instead of the granola or flax waffles that i used to do. so far, so good. i’m amazed by the strict paleo folks out there, great job!

    puzzle challenge: i got a leafy green at the CSA that starts with the letter M but I didn’t write the name of it down. any guesses? i have no idea what it is.

  5. Oops, posted this to yesterdays post. Anyway, today…

    16:27 – The double-unders saved me. The cleans sucked.

    Breakfast: Bacon (4 strips), broccoli rabe, a little honeydew and cantaloupe, the last of my almond butterGetting to work: small packet of almondsLunch: beef, broccoli, assorted heated vegetables (cauliflower, squash, carrots)Dinner: Chicken, broccoli, strawberries, pecans

    I felt far better today then any time during the first 5 days of the challenge. I’m still not 100%, there is still the noticeable mental cloudiness and some irritation, but it’s a serious step in the right direction. I’m hoping the worst is over and that the adjustments pay off. Yesterday I was ready to give up. Today it never seemed too bad. Week one is almost over.

  6. Warm-up:JR :45, Lunges x16, Mt. Climbers x16, Sit-ups x16, Samson

    WOD 11.06.0817:45 as rx’d. Some questionable split cleans according to Margie. They were the hardest by far, Double unders were strong today, push-ups continue to be challenging at high reps.

    + Salad (greens, avocado, chicken, bacon..)+ Roast Beef, sweet potato, Figs+ Chicken, greens, apple, sweet potato

    Those were all pretty hefty meals but i need to space out my intake a little better than three meals a day. Very full still. I was talking to Melody about how consistent my energy levels have been, i feel very on point. Super positive except that i want a sandwich/burger.

  7. Hill – do the greens have a frilly edges? Not like frisee, but sort of? Iight or dark green? I venture mizuna. Though it’s not really the season…

  11. Sarah,You’re right, I’m having trouble creating a direct link with the new journal format.

    for now, enter the word, “Merriam” into the search feature and it will take you to it. Better options hopefully soon to follow.

  12. Okay second post in a row (sweet). Time for today 23:45 I think. I tried to RX this wod but it was truly challening. I think it’s all those push-ups.

    Thanks Margie for coaching me through it. It really got me going. Thanks to everyone else for supporting me it was really cool.

    Today Meals,

    Bfast: 2 hard boiled eggs, pecans, almonds and grapes.

    Lunch: delicious steak, steamed broccoli, steamed portabello mushrooms and spinach.

    Dinner: Chicken, spinach, 1 apple, 1 pear and some nuts.

    Snack: Chicken, mixed greens with lemon.

    Does anyone want to hang tommorrow? I really want to go do something possibly a movie or anything really.

    Bye night, night

  13. So much for an early night.

    Did Lynne tonight due to time constraints, an inability to use my legs for anything more strenuous than walking between the bench and pull-up bar, and I like doing Lynne.

    Bench Reps/Pull-upsR1: 23/39R2: 15/26R3: 11/22R4: 10/24R5: 9/11

    Lost the bar on the last set of pull-ups as I felt my calluses ripping free, feel like i could have hit 20+ again.

    Finished with 4 less Bench reps than last time but with 30 more pull-ups even with the shortened last round.

    Julianna – I’m up for doing whatever tonight, I’ll be plenty rested by then.

  15. Sweet potatoes are listed as forbidden here…http://lowcarbdiets.about.com/od/paleodietcavemandiet/a/paleoforbidden.htm

    and as foods to avoid here…http://altmed.creighton.edu/Paleodiet/Foodlist.html

    as well as several other places, but they’re listed as fine here…

    http://www.nutritionaustralia.org/Food_Facts/FAQ/Paleolithic_diet.asp

    I’m thinking I’ll probably try to avoid them, but to each their own. They would be a mightily delicious addition.

    Adam, opinion?

  16. the altmed link also lists the following beverages as acceptable in moderation:

    Beverages

    Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)

    Coffee

    Tea

    Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)

    Beer (one 12-ounce serving)

    Spirits (4 ounces)

    I guess cavemen got to sip on Diet Dr. Pepper while devouring the heart of their freshly killed aurochs.

  17. yes! mizuna! thank you! that’s totally what this stuff is…(not, as my roommate ventured, “marugula.”)

    excellent; i had a feeling you’d know, margie. 🙂

  18. EK/ML-Dr. Cordain has sweet potatoes on his lists of what foods to avoid in his book. Ultimately, it’s up to us to decide, we can find ‘experts’ on both sides of the aisle on a bunch of these things. I’m going to allow them. I think i’ve eaten sweet potatoes no more than a handful of times in my life anyway so i don’t see them creeping in as a staple.

    Juliana-I have plans tonight, otherwise i’d be down to hang too.

  19. Man, I love a good marugula salad.

    I’d argue that sweet potatoes are legit for the challenge.

    True paleo is near impossible today so all lists have to make compromises. You definitely have to decide which foods are going to help you meet your goals.

    Sweet potatoes are starchy, but they avoid all the other problems that a lot of foods don’t: gluten, bad lectins, etc. (as far as i know)

    According to Rob, they’re fantastic for post workout recovery and optimum performance. They also have a lots of fiber, beta carotene, and a surprisingly low glycemic index to help control insulin (probably more than you can say for potatoes). I plan to eat them a post-WOD from now on, provided they work well for me.

    So for the challenge, rather than being something forbidden that probably doesn’t hurt you (like maybe vinegar or good dairy?), these are something forbidden that probably helps you.

  20. this is a stupid question, but are carbs post-wod a good thing? reason I ask is I cut out most processed carbs (sugar, flour, etc) after reading “good calories, bad calories”, however I still eat a bowl of steel cut oats (with a little maple syrup) every morning. at dinnertime I’ve been pretty religous about sticking to fish/vegetables/eggs. should it be the other way around?

  24. Oh man I dont have anyone’s number!! I guess we can do something sunday? It’s already like 8:40.

    I wont see u guys tommorrow so have fun. I have an audition for a salsa dance group tomorrow at 9am in the city (does’nt give me much time to get into brklyn). So I’m sad not to be getting my butt-kicked.

    See u guys sunday!

  25. It’s highly impressive to see how you guys stay the course of that Paleo diet. I do definitively need a lot of carbs (yes, the bad ones, too) to survive my daily chaos, so Paleo will probably never be the right thing for me. Anyway, I’m curious to see what you all can achieve by sticking with it.

    Erik, the World Championship in Powerlifting has been held in St. Johns, Canada, since Monday. Maybe watching elite deadlifters helps to stay motivated:

    http://www.youtube.com/profile?user=powerliftingtv&view=videos

    By the way, team USA has won three titles so far.

  26. AndyI thought I was the only poor soul up and about at 5am on a Saturday.

    JulianaExcellent coordination skills. If you do something Sunday night we’ll come as well.

  27. Rob, I’m afraid you were the only early bird today. I’m in Canada right now and we’re 2 hours ahead…

    My WOD this morning:

    Five rounds of# 25 Push Ups# run upstairs from second to sixth floor# greet the maid who’s cleaning the stairway

  28. I know a lil late on the post……..18:20 20lb DumbellsNice to be back at CFSBK. Felt good on Thursday must be all that rest I had while I was out of town. Hmmm I may attempt to join the Paleo challenge after this weekend, once I have a chance to stock up the fridge. See everyone on Sunday!

  29. So I had my first foundations class on Thursday.

    My tabata squat score was 11. I didn’t lose a single one from my first round!

    But boy am I sore today.

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