Scaling options for today's workout, courtesy of the CrossFit BrandX forums:

Big Dawgs
as Rx’d

women 14#

Pack:
Five rounds for time of:
35 Wall-ball shots with 14-16 pound ball to ten-foot target
15 Pull-ups

Puppies:
Three rounds for time of:
20 Wall-ball shots with 10-14 pound ball to eight foot target
10 Pull-ups (Beginner or assisted pull up okay)

wow. i'm thinking about scaling this thing. way too much volume.

Sleep: 6
Pull-ups: 136 + 75 = 211
WOD: 4
(Scaled 35-15, green band): 21min and change - Allison, can you send me the exact time from the board? Thanks!
PC: Day 6 - Made chicken and veggie soup last night with a lot of herbs to compensate for the no-salt rule... tasty, but i still miss sodium :-(

RX - 20:44

I am honestly so fatigued I can barley work. Its been awhile since I dropped to the ground and squirmed in pain

more nutrition resources

http://www.nycendurance.com/2010/01/06/stuff-that-mark-reads-or-watches-and-you-should-too/

Evil NYC Endurance WOD this morning:

Start at 26th and 6th - sprint half of the 26 block, jog the rest of the block (26, Broadway, 27, 6), sprint all of 26, jog rest of block, sprint 26 and Broadway, jog rest of block, sprint 26, Broadway, half of 27, jog rest, sprint 26, Broadway and 27, jog rest, sprint whole block...think of laying down on sidewalk.

It was not "for time" but max effort on the sprints. Took approx 15 min and covered a total of just under 3.5 km.
Just. Plain. Nasty.

Great workout though!

Continuing to stay Paleo and trying to remember to post more picks to the Tumblr. Amusingly, my wife is slowly coming on board with the whole paleo thing...considering her love of pasta, I thought that would never happen.

Today's Paleo Challenge lesson - do not let Larabar crumbs fall into your keyboard...

There was someone who posted on here a few days ago (I think his name was Luke), about his family potentially being able to sell us some grassfed beef. I would definitely be interested and I feel like we could get enough people to justify a purchase of at least one side of beef. If anyone has any more info about this let me know. I'll check the comments for interest level too.

I'm signed up for the Kelly Starrett Mobility seminar for Saturday and looking to switch to Sunday. Anyone signed up for Sunday that would rather go on Saturday? If so, please email me at anthony (at) thefader (dot com)

thanks

fresh direct (I apparently have an account that I have never used) has some grass fed stuff as well

http://screencast.com/t/MDdlNzhkM

20:57 scaled (scaled to 35/15)

I wanted to make a couple of comments about eating Paleo. I have been easing into this for a little while now. I've been eating mostly local and grass fed for a few years now. I gave up grains in August, then legumes, more recently sugar. I’m still consuming raw, grass-fed dairy occasionally (butter, ghee, occasionally cheese or milk). And I haven't given up the occasional cocktail made from grain-based liquor (bourbon, gin, etc).

I encourage people interested in buying grass-fed meat (and supremely tasty raw grass-fed dairy) on the regular to look into the Traditional Nutrition Guild at traditionalnutritionguild.org. You pay a membership fee and then you can order online high quality products from small farms in Pennsylvania. Your goodies are delivered to a a few different dropoff spots in Manhattan, Brooklyn, and Queens. The quality of the products is exceptional. The prices on most products are good (five or six bucks for ground beef or beef stew meat, as opposed to 8-10 for similar stuff at Union Square). TNG was started by the local Weston Price Foundation chapter, and the farms offer a lot of traditional foods such as rendered animal fats for cooking and lactofermented foods (and cultures to ferment your own).

I also want to through out an endorsement for the crock pot. I got a KitchenAid model in November and it has changed my life. I buy those cheap, tough cuts of meat (chuck roast, stew meat) and cook ‘em overnight and with very little work I have some truly tasty chow. This morning I had a roast chicken ready to carve up into my lunch when I woke up. The thing also comes in handy when it’s time to brew up stock.

One of my absolute favorite things about eating this way is that I hardly ever buy any food at the supermarket. I have four Trader Joe’s staples: olive oil, raw almonds, lemons, and avocados. I’ve been cutting back on my olive oil consumption and using more fats from grass-fed beasties, and I’m only eating a handful of almonds a day, so I’m buying even less of this stuff. I buy just about everything else from local sources. Almost nothing is processed.

Okay, so some bad comes with the god. The whole business can be challenging socially at times. for example, I hardly ever eat out because most restaurants don't serve what I want to eat.

But overall I’m pleased that my diet more and more supports my values and my health and ties me to a community of like-minded folk. Plus it’s darn tasty.

I started looking through the links on Mark's Daily Apple. The second blog listed (Hyperlipid) is one of the most interesting I've ever seen. There are lots of links, so be sure not to miss that one!

Speaking of FreshDirect, I joined this website called Groupon that gives daily deals and discounts around the city. Great timing because today's deal is $25 for $50 worth of groceries from FreshDirect!
I just got my coupon and plan to order some meats this week. I've noticed I'm spending a lot of money these days because of the amount of produce I need to eat for this challenge, so it's great to save a few bucks! You're all welcome to use the link below to sign up and get your discount. (I think I get some referral bonus too, which is very selfish and awesome for me)

http://www.groupon.com/r/uu297438
Enjoy!

Isaac - Thats exactly the kind of thing I was looking for. Thanks for the information on the TNG - will likely join this week

41:23 as rx'd

If paleo is indeed the best diet for athletic performance, why is it that no professional sports organization has officially endorsed it? You never hear any professional swimmer, tennis/golf player, gymnast, track and field athlete or football player swear by this diet. I am not asking this question for the sake of being controversial. I simply can't answer it myself.

Fred, John Welbourne of CrossfitFootball and Paleo Brands for one. He played in the NFL for a while.

But basically, there just not much money to be made out of officially endorsing what ultimately boils down to "eat high quality real food"

I'd also venture to guess that most professional athletes are closer to the paleo end of the spectrum (whether they know it or not) than they are to the standard American junk food diet. (Michael Phelps' training diet excluded)
Or if they aren't they just ended up on the luckier end of the genetic spectrum and are performing in spite of a crappy diet.

Welbourne was also on steriods for much of his NFL career. He was suspended twice by the NFL while with the Chiefs.

Sorry Mike, we just sucked when he was suspended b/c he was pretty good.

Welbourne hasnt played football for a few years now... Plus you cant use the exception to provide the rule. Paleo maybe a great way to eat, but really no research in elite athletics. Having been around a lot of college football players who are now in the pro's for example, their diets are better than the standard American diet, but not really similar to that advocated in a Paleo diet. One issue being the caloric needs of professional/ elite amateur athletes.

WOW!!!

My initial thought was that it probably boils down to $$. With most professional athletes being sponsored these days by food or beverage giants, they're probably prohibited from disparaging their products in public.

It would be interesting though to have a comparative study on the performance of professional athletes/elite amateurs on paleo vs. those that are not.

Ok, yes, I took the easiest (and not best) example that came to mind. Needed a quick break from work for a minute. haha

I did recently read something where he was quoted saying how much better he felt after going paleo and how he thinks more athelets should.

Also, strict paleo for health,fat loss, etc is one thing, but there are some tweaks depending on what the athlete is competing in, as Paleo for Athelets points out primarily for the endurance community. Either way Paleo provides a solid base for very strong athletic performance on a lot of levels. From there its just adjusting depending on what your specific goals are.

Rx 19:54
Wow

PC 1/5/10:
Paleo chili, orange
Skinless rotisserie chicken, steamed vegetables
Broiled chicken, orange, apple, handful of almonds
Filet mignon, steamed vegetables, apple

Joe Friel, a big name in the triathlete community, also endorses paleo

No WOD for me today :(

Food blog is updated. Paleo is about the only part of this thing that I feel good about right now. I even served dozens of cups of hot chocolate with heaping mini-marshmallows on top and didn't even eat one.

Aiming for eight hours tonight. Such is the upside of not making it to the box.

forgot to post yesterday. 24:00, did ghd wih 3/4 rom.

started paleo challange, day 1.
WOD: 1
also finished day 41 of a pushup challenge (started at 25)

30 day challenge:

Paleo diet: 6
WOD: 2
Sleep: 3

Will be at the box tomorrow to make up one of these WODs that's for sure.

24:53 rx'd

WOD: ditto Kirk's CFE run WOD, +2mins...I did mine in 17:01.

Pullups: 240+10 = 250

Paleo: on target...deets here: stephanieblackboxchallenge.tumblr.com

Brian- i thought the FinishlinePT guys were great at your run seminar, i'd be up for hearing from them again...count me in for their session next week.

Jenn- i'm not opposed to an end-of-month at a bar. where else am i going to go to try to special order a NorCal Margarita(Tequila+Soda water+lemon Juice)…i definitely listened very carefully to the Robb Wolf podcast that endorsed them.

No WOD for me tonight. JIiu jitsu was rough today. FOllow my Paleo adventures on TUMBLR.com

phattrainer.tumblr.com

Its hotter than 2 mice F*#king in a wool sock.

32min

long slow wod, not very interesting

Lenny-sounds pretty hot

4 Rounds
15 GHD Situps Unbroken
Rest 2 minutes
25 KB Swings with 2 pood (sub 1.5 pood) (sets: 25, 25, 15/10, 15/5/5)
Rest 2 minutes
Then
5 Rounds
1 min row for calories
1 min max reps hang squat cleans (35lb dbs) (sub 65# barbell)
3 minutes rest
rounds were: 14/8, 14/6, 13/9, 13/7, 13/10

Who else has signed up for sectionals? I've heard a lot of people say they aren't planning on competing, its a good goal to work towards, even if you don't think you can do everything as rx'd, it will be a learning experience, plus a great reason to really focus on diet/sleep/intensity/etc.

Made up yesterday's run/GHD WOD
21:28 rx'd

Sleep: 4-1/2 (jet lag!! woke up at 2 am and that was it!!)
B: 3 eggs scrambled with mushrooms, tomatoes and zucchini
L: chicken cabbage salad
S: 1 apple, 1 tangerine, 1/4 c. almonds, 1 Larabar
D: macadamia crusted chicken breast, 1/4 avocado, 1/4 mango, mesculn greens
green/white tea

i was planning on going to sectionals as a spectator. didn't even consider registering b/c i pretty much can't do any heavy wod's as rx'd

Way scaled, started with 10# for a round but was 6# for the last 4. And purple string throughout. 37:31.

Lenny, got video on those mice?

Isaac forgot the coconut milk staple from TJ's!

Fred, Steve Nash had this column a couple of weeks ago:
http://www.mensjournal.com/living-sugar-free

Not quite Paleo but closer.

Sleep: 8.5 hours (6)
WOD: N/A (4)
Weaknesses: N/A (2)
Diet: shrimp, strawberries, pecans, chicken, vegertables, steak, asparagus (6)
5 Glasses of Wine (12)