Thursday, March 18, 2010

WOD

Deadlift 5,5,5,....70/8x3

For time:
Thrusters 10,9,8,7...1
Pushups 1,2,3,4....10

Post time to comments.


Jared, deadlift...

Paleo 30-Day Challenge, Day 4:

Recipe of the Day:
Crock Pot Chicken
1 chicken
2 carrots, sliced thinly
2 md onions, sliced thinly
2 celery stalks with leaves, chopped
1/2 t salt
1/2 t black pepper
16 oz chicken broth
2 c water
1 t basil, crushed
1 t oraneno
1 t garlic powder

In a slow cooker, put in half of the chicken broth. Place half of the carrots, celery and onions in the bottom. Place the chicken (back side down) in the slow cooker. Add remaining broth, vegetables, salt and pepper, basil, orageno and garlic. Place lid on cooker and cook on LOW heat for 7-10 hours or HIGH heat for 2 1/2 to 3 1/2 hours. Serves four.

Wednesday, March 17, 2010

Paleo 30-Day Challenge, Day 3...

Paleo Recipe of the Day (breakfast):
Spinach Omelette
Ingredients
1 small onion, chopped
3 cups spinach, chopped
3 whole eggs, beaten
1 tomato, sliced
Instructions:
In a frying pan, fry the onion until brown. Place in a bowl with beaten eggs and spinach.
With the frying pan on medium heat, line with baking paper, add the mixture and cover with lid. Leave for 5-7 minutes or until the bottom of the omelette is cooked; this can be seen by lifting up the baking paper and seeing if the eggs have started to brown. At this stage, flip the omelette over, placing the tomato slices at the bottom of the pan.
Leave to cook for around 3-4 minutes before serving.

Tuesday, March 16, 2010

WOD

*Timed run

Back Squat 5-5-5-5-5

Post max load to comments.


Angie, Box jumps...


Paleo 30-Day Challenge, Day 2:
Great blog to follow: Mark's Daily Apple

Recipe of the Day (snack):
Paleo PB&J
1 cup of berries (strawberry, blueberry, or other)
1 tbsp of almond butter
Take a small bowl of berries (you can use frozen and warm them up/defrost them) and add a spoon full of almond butter (if you can grind your own at the store, some find that to be far superior to what comes in a jar... personal preference). Mix and enjoy!

(courtesy of paleoplan.com)



Monday, March 15, 2010

WOD

"Maverick & Goose"
Two person team will complete the following for time:
800m relay run
80 Wall Balls
80 SDHP
80 Box Jumps
800m relay run
80 Push Press
80 Sit-ups
80 Burpees
800m relay run

Rules:
Only one person working or running at a time.
Each exercise must be completed before moving on to the next.

Post team time to comments.


Paleo 30-Day Challenge starts today! Day 1:
One great resource that we support is Paleo Brands, Inc. (owned by John Welbourn of CrossFit Football). The Paleo Brands site has some good tips and additional information on the benefits of Paleo eating...

Recipe of the Day:
Sloppy Joes
Sauté until tender:
2 tbs. olive oil
1 medium onion, chopped
1 medium green pepper, chopped
2 cloves garlic, minced
Add to the pan:
1 lb. ground beef, crumbled
Continue cooking and stirring until the beef browns, then stir in:
2 cups of your favoraite tomato sauce
1 Tbsp chili powder
1/2 tsp cumin powder

Saturday, March 13, 2010

Paleo 30-Day Challenge, Pt. 2

Portions, Sample Meals, Tips for Success...

Portions
How much should you eat per meal/snack? Paleo is based on the premise that nutrient intake should be very high quality, and therefore portions are individualized, not measured or weighed, and are more or less unlimited (i.e. eat until you're full). However, if you are going in for seconds, it is best to eat your fill on protein and vegetables, rather than fruits and fats. This rule of thumb is based on someone of moderate activity who wants to trim up; if you're at a higher activity level, or trying to maintain or gain weight and/or muscle mass, it's ok to consume unlimited fruits too, and ideal to consume higher amounts of fats.
Everyone is different and it's not cut and dry; It may take you a few weeks to gauge how much you need to be eating throughout the day, but if you track your meals you will realize these amounts fairly easily.
If you're still unsure about how much you need to be eating, you can use the Zone block system to guide you (just be sure to stick to Paleo foods).

Sample Meals
Below is a very simplistic layout of a full day of Paleo meals. This is just to give you an idea of what a day's worth of eating might look like.
Breakfast

Omelet with spinach and mushroom, melon

Morning Snack

Fresh berries

Lunch

Grilled salmon
Large mixed vegetable salad and flax oil dressing

Afternoon Snack

Guacamole with raw carrots, celery, cherry tomatoes

Dinner

Grilled chicken, Steamed broccoli, side salad

Evening Snack

Baked cinnamon apples topped with walnuts


Sample Recipes
CrossFit Cookeville will post sample Paleo recipes for you every day throughout the challenge to help give you some meal ideas. And of course, you can always adapt many of your favorite recipes to be Paleo-friendly (ex. Meatloaf: substitute bread crumbs with finely ground walnuts, etc.)

Here is a lunch recipe to get started:
Nicole's Paleo-friendly Tuna Salad
1 tbsp. Canola or flax based mayonnaise
1/2 tsp. of lemon juice
1 can of albacore white tuna
1 cup of baby spinach, chopped
3/4 cup of red seedless grapes, halved
7-10 pecans, chopped in pieces
Salt and pepper to taste
Mix mayo, lemon juice, and dashes of salt and pepper in a small mixing bowl.
Add tuna, spinach, grapes, and pecans. Stir until mixed. Enjoy!

Tips for Success
  • Plan, plan, plan. No goal is worth bothering with if you don't have a plan. Lay out your meals and snacks for the week on a chart or calendar. This will help you get exactly what you need from the store when you shop. It will also create expectations that can help hold you accountable (i.e. might be easier to turn down that cupcake at work when you know you scheduled and brought apples and almond butter for a snack).
  • Eat snacks! Not only are smaller, frequent meals better on your digestive system, mental clarity, energy levels, and metabolism, but they will also keep you full and ensure you are eating enough throughout the day to sustain your intense CrossFit workouts.
  • Ask for support from your family and friends. While it's not realistic or likely that every member of your household will be on board with your Paleo venture, ask for their support so that mealtimes and grocery shopping enable your goal, rather than hinder it. If you don't do the shopping, ask your spouse or roommate to make sure they get enough of your approved foods. If you don't do the cooking, ask the person that does to work with the Paleo system to make sure you have lots of options on your plate (maybe they can make grilled chicken, vegetables, and baked potatoes, and you can just skip the potato).
  • If you are able, remove all unacceptable foods from the kitchen and don't bring them into the house. If they're not there, you won't eat them.
  • Allow yourself one cheat meal a week. It will give you something to look forward to, and help you feel less deprived.
Challenge starts on Monday!


WOD

"Crush the Core" Circuit
20-15-10

Bench Press 5-5-5-5-5

Post max load to comments.

Thursday, March 11, 2010

WOD

AMRAP in 15 minutes of:
15 Doubleunders
10 Pullups
10 Squat Clean (95/65 lb)

Post total rounds completed to comments.












Thomas, post-WOD....

Tuesday, March 9, 2010

WOD

*Timed Run

WOD
AMRAP in 10 minutes of:
Deadlift, 7 reps (225/155 lbs)
Burpees, 11 reps

Post distance and times to comments.

Paleo 30-day Challenge

Reminder that our Paleo 30-day Challenge starts this Monday, March 15th.
This is an opportunity to consider new options for diet and nutrition in hopes to improve your performance and results with the CrossFit Cookeville program. Just like the CrossFit mentality, this is not a contest or a competition amongst each other, but rather a challenge against yourself.  It's for anyone interested in exploring the Paleo lifestyle and challenging themselves to a 30-day period of clean, healthy eating with nutrient-rich foods.  

What Do I Do?
  • Using the Paleo Food List as a guide, plan 30 days worth of Paleo-friendly meals and snacks.  You may incorporate dairy on a limited basis (1-2 servings per day); if you're going to incorporate dairy, it's preferable to consume it within 30 minutes after workouts and other activity.  Lots of good Paleo recipes may be found online, and in the books Paleo Diet and Paleo Diet for Athletes by Loren Cordain.
  • Follow the food pyramid (located at the end of the Paleo Food List) to determine the ratio of meats, vegetables, fruit, nuts, and seeds you should be getting within each meal.  Additional info can also be found on Cordain's website.
  • Make it your goal to maintain a strict Paleo diet for the entire 30 day period.  Allow yourself one cheat meal per week (i.e. eating whatever you want).  Track your meals on an excel spreadsheet or calender and make notes of how you felt (had more energy, felt full, was hungry 2 hours later, etc.) Adjust your meal portions accordingly based on these notes.
  • Use other participants as a support group; share recipes, best practices, and use each other to keep you accountable.

We will post information and ideas everyday on our website throughout the 30-day Challenge period to challenge and encourage you to stick with it...

More info will follow, and see Coach Pugh or Nicole if you have any questions.

Monday, March 8, 2010

WOD

For time:
100 Squats
100 Kettlebell Swings
50 Barbell Press
50 Knee Raises

Post time to comments.


Mike, clean and jerk...