Time to get back on the wagon.
Going Primal in 2011
CFSBK wants you to start your new year right and what better way to kick off the new year than with a Paleo Challenge and Potluck?! Here are the details:
SBK Community Paleo Potluck
When: January 15th at 6pm
What: Eat some good food, chat with old friends and meet some new ones! This is a great opportunity to share recipes, talk nutrition and recovery strategies for the new year and have some fun while doing it!
RSVP: Please email info(at)CrossFitSouthBrooklyn.com to confirm that you'll come, also, please let us know what you'd like to bring so we can coordinate dishes.
2 Month Paleo Challenge
What: Clean up your nutrition and sleep habits for 2 months.
Prizes: Participants in the challenge may choose to submit a "before" photo by January 5th which will be compared to an "after" photo at the end of February. The top male and female will win 2 months of comped training at CrossFit South Brooklyn. Please submit photos (profile and head on views, bathing suit or reasonably tight fitting garments) to info(at)CrossFitSouthBrooklyn.com.
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For those who are eating strict paleo, are predominantly paleo or just joined us for one of our past challenges what have been your experiences? Notice any changes in performance or energy levels? What about metrics like body composition or blood work?
How was the transition from your previous eating habits to your new-fangled regimen? What were your most successful strategies that allowed you to eat like our paleolithic ancestors?
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Mommy, what's Paleo? RobbWolf.com
What does eating Paleo really mean? EverydayPaleo.com
Also- the pictures you guys submit will not be posted on the blog or in the gym unless you give us permission to. It’s not mandetory that you have them public to receive the prize.
Warm Up3 Rnds NFT250m row15 situps16 walking OH lunges 25/35/45
Power Cleans195x3x5Dips5,9,8(should have rested a little bit before the first set)
Also…I just took before photos like 3 days ago (they are nasty). I already committed myself to a 28 day paleo challenge (jan 1-29th).So this contest is right in my wheelhouse.
May the best person(s) win!
started the parter cindy (it was actually kind of a three-way, but the details are too sordid to post in such a public forum) with the pull ups modified down to ring rows. started the pushups as rxd, then modified to knees down… and finally to pushups on the bar. first time that’s ever happened, and while it kind of made me feel like a wuss, it also kind of kicked my ass. hard to say how many rounds were completed by my team as a result of some fuzzy math (not due to incompetence, but the aforementioned threesome), but I was very proud of myself for leaving everything on the… field? mat? box? bar? floor? whatever, take your pick.
the point is I still feel like a million bucks. thanks to a spirited 6am crew for a great start to the day.
First I just wanted to confirm the date of the potluck because the CFSBK newsletter had it listed as Jan. 8th. I’m assuming this is an official date change right?
My best experience with a paleo challenge was last January into February. I was actually quite impressed with myself and felt like I was making some noticeable improvements. I was planning all meals and making really smart food choices when eating out. I also somehow avoided all booze! But then, life got in the way, and I had to travel to Ohio for 2 family deaths within one week. It all went downhill from there.
Definitely time to get back on the wagon! Have to admit that I’m completely freaked about seeing myself in a before picture right now (and having others see it)! But, damn, maybe that’s exactly what I need…
i’m in like flynn.
Im in…i think
My first 30 day Paleo challenge ends on Christmas day. It was a great experience. Not as hard as I thought, although I did eat more fruit than I propbably should have, but I feel great. I cannot believe I have not had one drop of alcohol. CRAZY!! Anyway, I think I can handle a 2 month challenge. Let the games begin.
I’m in for paleo challenge. Can’t wait to take my before/after photos in an appropriately small european style swim suit.
I’m totally in. Especially the sleep part (if someone will talk to Linus about that, I’d appreciate it).
I did a 30-day uber-strict challenge last spring and saw real results in terms of energy, mind clarity, and ab definition.
I switched to paleo sometime after Linus was born and didn’t find it too difficult–I was never a big bread/pasta/rice person although I do like my baked goods. Dropping dairy and cutting back on sugar in the form of fruit was harder for me but even then it wasn’t as rough as I thought. I think easing into it can be a good way to go for those with a very high-carb diet–start eating more whole foods, whole grains, etc. first. It’s a lot less painful than switching from white stuff to no stuff.
I think all the guys should take their before photos in Matt U’s FGB shorts.
As someone who has been Paleo for well over a year now, it was one the best lifestyle changes ever. As one who spent his life trying every fad diet out there I thought this was going to be another one of those things I’d try and eventually give up. But I saw results immediately. I started shedding fat, my energy was through the roof and I started sleeping better.
When I first started Plaeo the best piece of advice given to me was not to go cold turkey. I was told to set my goal for no more than a month and to give myself one cheat day a week where I could eat anything and everything. I set that cheat day as a Saturday and if I craved anything I would tell myself to I could indulge on Saturday. By the time Saturday rolled around, most of the time, I wasn’t even interested anymore. That taught me to differentiate between hunger and cravings. Also, not thinking how I was going to do this forever made the idea of one month a lot more manageable – after the first month I decided it wasn’t too bad and decided to give it another month.
Eventually, as I became more educated about what I was putting in my body, I dropped the cheat day and progressively – through help with people at SBK (especially our resident nutritionist, Margie) – I eliminated caffeine, artificial sweeteners, and learned to get over my hang-up on healthy fats and enjoy chicken skin 🙂
Overall, the greatest thing being Paleo has done for me is I’ve finally won my personal battle with food. I feel like I’m finally in charge. Do I still have a piece of cake every once in a while? Sure do!! But the difference now is I have a piece, enjoy it for the flavor and move on. I don’t end up eating 3 slices.
When I started, Paleo was no more than a temporary diet to get to a goal weight. Now I see it as a way of life and can’t fathom ever going back.
As someone who has been Paleo for well over a year now, it was one the best lifestyle changes ever. As one who spent his life trying every fad diet out there I thought this was going to be another one of those things I’d try and eventually give up. But I saw results immediately. I started shedding fat, my energy was through the roof and I started sleeping better.
When I first started Plaeo the best piece of advice given to me was not to go cold turkey. I was told to set my goal for no more than a month and to give myself one cheat day a week where I could eat anything and everything. I set that cheat day as a Saturday and if I craved anything I would tell myself to I could indulge on Saturday. By the time Saturday rolled around, most of the time, I wasn’t even interested anymore. That taught me to differentiate between hunger and cravings. Also, not thinking how I was going to do this forever made the idea of one month a lot more manageable – after the first month I decided it wasn’t too bad and decided to give it another month.
Eventually, as I became more educated about what I was putting in my body, I dropped the cheat day and progressively – through help with people at SBK (especially our resident nutritionist, Margie) – I eliminated caffeine, artificial sweeteners, and learned to get over my hang-up on healthy fats and enjoy chicken skin 🙂
Overall, the greatest thing being Paleo has done for me is I’ve finally won my personal battle with food. I feel like I’m finally in charge. Do I still have a piece of cake every once in a while? Sure do!! But the difference now is I have a piece, enjoy it for the flavor and move on. I don’t end up eating 3 slices.
When I started, Paleo was no more than a temporary diet to get to a goal weight. Now I see it as a way of life and can’t fathom ever going back.
sorry for the double post – it didn’t go throught the first time….
Worth double posting Avi, great write up!
I’ll echo Avi- transitioning to a reasonably strict Paleo diet (which I did last year) was the biggest eye opener about food and my relationship with it I’ve had in 20 years of thinking about what I ate. In that time I had dieted, bulked up, cut weight for fight weigh-ins, and I still had a very antagonistic, love/hate relationship with food.
I did the challenge last spring, although I had been pretty strict for a few months by then. Cutting booze was a huge difference. I got leaner in a way I never had before and felt ridiculously energetic. I highly recommend giving it a shot, its great to embark upon with a good support group.
Sadly, I might have to join the PaleoParty a bit late, as my New Years goal involves trying to get up to “big boy” weight, but after that month or so, I too am “in there like swimwear.”
I’m in for the challenge! And Charlotte and I are apparently on the same wavelength, as Uffords shiny knickers were the first thing that popped into my head.
I challenged myself to 2 months no booze from August to October this year after drinking what seemed like all the rosé in the world at a wedding. When my reasoning for why there were so many video cameras pointed at me was “because I’ve clearly got some sick dance moves”, I figured a little break was in order. It was WAY less difficult than I expected. And the sleeping was magical. Who knew?!
Will and I are leaving today for Boston, Binghamton and then Puerto Rico. Going to try to hit up a cross fit or two along the way. Have a happy new year, y’all. See you in January!
Challonge! http://www.youtube.com/watch?v=FaBTaok3qG0
I’m definitely in.
I did my Paleo challenge from Oct. 13th to Nov. 21st. I think Paleo eating is revolutionary and I am so happy to have found it.
Leading up to the challenge I had already cut gluten and most starches. The last things to go were all refined sugar, legumes, sweetner for the coffee and dairy. I found I was heavily addicted to sugar and I use it as a reward for dealing with a hard day, stress or generally eating well. (yes I eat well for 2 days and then give myself sugar– brilliant, right?)
Anyway, the last part where it messed with my “food as reward” was hard. Also, I found I definitely needed more carbs than a lot of people and added sweet potatoes into the mix. That help my energy and it’s been really good since. I started to finally lose some of my most stubborn fat around the belly in week 3 and it really was great. I lost a good inch off my waist– very satisfying!
I have since re-introduced dairy and have had a hard time staying away from cheese. And wine. Oh, the wine. I’m not giving it up although I drink far less often than before CFSBK.
I am eating grass-fed, vegies and have been very close to 100% gluten free for 3 months now. To me that’s been the biggest difference: My stomach is much happier and I’m sure I’ve healed my gut which was heading towards something very bad.
I would do another challenge, but I’m toying with a mass gain. To be honest I’m on the fence: I would like to get bigger so I can get stronger, but I like being thinner and don’t want to mess with a good thing. Right now I’m doing both in half-assed fashion. Maybe I’ll mass gain for the holidays and then go back to cutting in January. Can…not…decide… Help…
Bina and I are definitely in on the pot-luck!
i didn’t have any problem gaining weight eating paleo. i know you have to take into account gender and an Assload of Tequila, but still.
Been toying with the idea of Paleo and the challenge is definitely a great motivator.
I’m in!
I am in for the challenge – my goals are tightening up my already mostly paleo diet and putting a bit of focus on good blood sugars, which will mean resuming testing – I’ve been a bad diabetic in that respect lately. I also want to go at least 30 days completely alcohol free for the first time in my adult life (scary!).
i’m in. i have participated in the other paleo challenges and see amazing changes in energy, body competition, strength, training, sleep, everything. i find it very easy to slip into bad eating habits so having another super-strict challenge with other friends in the same boat will be great. i’ve fallen very far off the wagon and also took some “before” photos and wasn’t too happy with them.
the first week is always the hardest for me, i’m like a druggie weening myself off of crack, but then the rest is usually smooth(er) sailing and the results are well worth it.
i’m hoping the pot-luck is on the 15th – if it’s on the 8th i’ll have to miss it.
I am sitting at my desk eating a chocolate cupcake as I decided to click on this and read it. Oops.So, what if you accidentally relapse and have some sugar? Are you out of the challenge, or is it more of “you’re only cheating yourself” kind of thing?
I’m torn. I feel like last year’s challenge worked really well for me, but simultaneously worsened my relationship with food. Of course, the half-@ssed compromises I’ve been experimenting with since haven’t been much better, so…
Oh also, can anyone speak to their experience(s) with the paleo diet as an endurance athlete? I would like to hear some thoughts on that.
@Jenna:http://robbwolf.com/tag/paleo-diet-ultra-endurance/
http://robbwolf.com/2009/01/28/crossfit-endurancepaleoass-kicker/
i have been eating paleo since Aug and feel really great about it. i cheat occasionally with beer but have mostly dropped that too.
at first i had hunger emergencies and lost 4#s which alarmed me. Then the weight loss stopped and i got better at keeping myself fed. I carry tins of fish and bags of nuts and fruit which helps.
if you are a skinny dude i advise serving heaping plates of paleo food and approaching meals as chippers and having snacks on hand always.
my CF numbers continue to improve and I have ab def Ive never really had and i lost the softness i had on my flanks but the surprise benefit is that i feel like i am in less of a fog mentally and emotionally. i feel much more lucid, energetic, and aggressive (in a good way) which has really helped at work.
I do miss fancy cheeses though.
I’m in! I’ve eaten pretty strict paleo for the past year and a half (well, strict whenever I’m in control of my life and totally off when that’s necessary). Like other folks have said, this eating style helped me have a more straight forward relationship with food, better digestion, better sleep, skin, body comp, etc.
I do chafe a little at the Wolf/everyday paleo lady’s idea that paleo = lean, healthy, ideal performing for everybody. There are going to some people, maybe many people, for whom that’s true. There are also folks (like, say, me) who will not be super lean and/or not be super healthy, no matter how “clean” they eat. I think because this diet is working so well for folks, it can get a little over-hyped. I really don’t believe everyone will be a sub-10% BF cancer-free model if they just ate meat + veggies + nuts. Leaner? Sure. Healthier? Sure. Better performing? Sure. But all bodies are different.
Anyway, enough of that. For me, the switch was gradual. Dropped the grains then a few months later dropped the sugar and soy/other legumes then a few weeks later dropped the dairy. That process pretty much eliminated any struggles with energy or anything. Still drink tequila and wine on occasion and lots of coffee.
I’m in for the potluck. Fun!
@Joe. Avoiding a complicated relationship with food is good. I am on the fence about trying anything tighter with my nutrition. I am already gluten free and refined sugar free, but I love tacos. Also I am in the crazy camp when it comes to these things and have to back away from the hyper vigilance or risk becoming more nuts.
But the sleep thing is the real deal and where I need to put my energy. The two weeks of our honeymoon were the best I have slept in memory and the effect was profound in terms of mood and energy. I was relaxedly alert and energetic all the time, which for someone who typically has a tired/wired switch with no happy medium was amazing.
Anyway, blackout blinds are my new years resolution/goal. Hopefully we will have them up soon.
Paleo eating is a great tool for improving overall health and body recomposition. I have seen many many people go through wonderful transformations: they have greater mental clarity, sustained energy, better sleep, improved digestion and often a bump in athletic prowess.
In taking on a challenge, the question I always recommend people ask themselves is: why? What are you trying to achieve? Be brutally honest with yourself because there is no good or bad answer. Also, narrow down your reasons for diving in. If you want to lean out mass gain sleep better become a beast fit into your smaller sized pants and be the life of the party, well… perhaps you are biting off more than you can chew (wah wah).
Seriously though, it is difficult to achieve many goals at the same time. So be clear with yourself going into the challenge. Maybe this is just about seeing if you can stick to it, or maybe you want to lose weight, or maybe you have a distressed gut that needs a little R & R. Frame it as an experiment and have fun. If it becomes torturous or starts triggering a negative relationship with food, then reassess.
Just my two cents.
Jenna,The “Challenge” will be a little different for everyone, in the end, the goal is to spend two months trying to ingrain some new, healthier habits. There will be some pitfalls along the way, which is expected and natural. If you “cheat” don’t beat yourself up over it, use it as a learning experience to see how your body feels eating a particular food. Better? Worse? No change?
The party is on the 15th!
Count me in for the challenge!
I’ve been working on improving my diet and sleep since this summer, and did a strict paleo challenge in October. I don’t think I found the exact right balance of foods for me in Oct., and my sleep sucked, but I could tell that being 100% on sugar and grains made a huge difference. I definitely had a rebound in Nov, but nothing compared to how I used to eat, or even how I was eating a couple months before. My default diet is now grass-fed meat, veggies, some raw dairy, and the occasional sugar or alcohol binge (working on it!)
I don’t seem to be the person with dramatic changes in intestinal health, and it seems like no matter how strict I am, I can’t find that magic fat-loss button, but I feel so much better in general, am never plagued by hunger and cravings like I used to be, no longer get that mid-afternoon crash, and have been sick once since July (vs. 5-7 times for the same time period last year). Plus I’ve made incredible progress in the gym (ok, that could be CFSBK 😉 ).
I tried Sunday’s workout…
I was taking too long, so Fox imposed at 20 min limit, so I ended up with:
DU: 80, 60DL: 185x20x2 (7400 lbs)Thrusters: 25
I did some kipping pull-ups after: 5×12
@Jenna-I trained for my first half ironman over the summer while eating primal for 45 days. The only difference between Primal and Paleo in my method of eating was that I allowed myself to keep eating organic yogurt for breakfast. As far as alcohol, I barely drank at all, but when I did I stuck with wine. I ate 1-2 sweet potatoes a week. I have to say, I felt great.
I was concerned about glucose stores and the ability for my body to access energy quickly while doing interval/sprint workouts, but after the first 3 weeks, I noticed no issues. That being said, the first few weeks were a bit rough during training as I’m sure my body was adapting to the significantly reduced amount of carbs, but week 4 was completely magical. I felt like I could run/ride/swim forever. It was unbelievable-much better than any of the prior years I’ve trained for races.
Made up Sunday’s WOD — the DU/DL/thruster one. I was going to scale the DUs down to 100 and do everything else as RX’ed–5 rds of 20 DUs + 8/8/8/7/7 185# DLs + 15 thrusters. The first two rounds took a long time because I just couldn’t get doubles. I realized I wouldn’t finish under the cap if I kept this up, so I got through 50 doubles total in the third round and then just finished up the deads/thrusters. Yipes, that was hard. 14:47.
Then active recovery. I love active recovery.
I’m in for the challenge. I’ve been pretty strict paleo and very close to 100% gluten and sugar free for the past year or so and the biggest changes for me have been mental clarity and not feeling hungry all the time. I used to feel like I needed to eat every 3-4 hours, but after going paleo I often eat twice a day: one large meal and one smaller meal. This hasn’t really affected my body comp or performance one way or the other, but it’s nice to not have to think about eating all the time.
Did yesterday’s WOD solo as an interval workout – 18 rounds +2 pull-ups
My best Cindy is 21 rounds from maybe 18 months ago, so I’m hoping for a big PR next time we do it.
I was going to report my work out, but this post was way too long.
So one more comment on the Paleo. Again.
Let’s remember two things.1) Gratitude. (for sinplicity we should direct this at our teachers and coaches.2) There’s a boat load of Type-A folks here which leads to some amazing accomplishments. And some crazy-ass neurosis. Please remember that we are doing this to become more healthy and not more crazy. Have some fun. Drink some Tequila. (or hell, wine). Put down some dark chocolate. 85% is good enough. Sure 30 days is a finite number and doable, but let’s have fun people!
Sorry, I took my own advice and drank *some* wine with my lamb tonight.
PS this is such an awesome group of folks– looking forward to the pot luck
Exclamation points!!!
I did Sundays wod the again faster and went at it like this
tried to do the 200 d’s at once and hit a wall at the first 90.
Then broke up the 9000 and 75 thrusters into 8 rds. at 250 5 reps and 9 reps thrusters.
did it mixing in the next 120 d/u’s in 15:21
wow that hurt.