CrossFit Silicon Valley

Paleoize Your Fridge!

Here are seven keys of the Paleo Diet by Dr. Loren Cordain.

1. Eat a relatively high amount of animal protein compared to that of the typical American diet.
2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates- from fruits and vegetables, not from grains, starchy tubers, and refined sugars.
3. Eat a large amount of fiber from non starchy fruits and vegetables.
4. Eat a moderate amount of fat, with more good (mono-unsaturated and polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
5. Eat foods with a high potassium content and low sodium content.
6. Eat a diet with a net alkaline load.
7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.

Here is a list of foods you should eat:

Meats you should eat:

Skinless Turkey Breasts
Boiled Shrimp
Orange roughy
Pollack
Broiled lobster
Red snapper
Dungenous crab
Alaskan king crab legs
Buffalo roast
Broiled mackerel
Roast venison
Broiled Halibut
Beef Sweetbreads
Steamed clams
Pork tenderloin
Beef heart
Broiled tuna
Veal steak
Sirloin beef steak
Chicken livers
Skinless chicken breast
Beef liver
Lean beef flank steak
Broiled salmon
Lean pork chops
Mussels


Fruits:

Apple
Apricot
Avocado
Blackberries
Blueberries
Cantaloupe
Cranberries
Grapefruit
Guava
Grapes
Honeydew melon
Lemon
Lime
Mango
Nectarine
Orange papaya
Peaches
Pears
Rasberries
Strawberries
Tangerine
Tomatoes


Vegetables:

Artichoke
Asparagus
Beet greens
Beets
Bell peppers
Broccoli
Brussel sprouts
Cabbage Carrots
Cauliflower
Celery
Collards
Cucumber
Eggplant
Endive
Green onions
Kale
Lettuce
Mushrooms
Onions
Parsley
Peppers
Pumkin
Radish
Rutabaga
Seaweed
Spinach Squash
Swiss chard
Tomatillos


FATS Nuts and Seeds:
 
Canola Mayonaise
Olive oil
Avocado
Almond Butter
Butter

Almonds
Cashews
Chestnuts
Hazelnuts
Macadania Nuts
Pecans
Pine nuts
Pistachios
Pumpkin seeds
Walnuts

Tecate and thumbs up?  Yo Mr. Pham, your peer coaching cues fall on deaf ears especially with beer in hand. Adding tomato juice and lime to Tecate will not make it Paleo friendly either!  That is called a Michelada right?

WOD:

Complete as many rounds in 20 minutes as you can of:

Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds to comments.

Fell off the wagon?

Many of us, myself included- fell off the wagon this past weekend.  I know of a few parties where the food and drink was flowing like the Niagra Falls.  We are such social creatures, and food becomes a great center for entertainment and bonding.  We definitely bond at BBQs where the food is amazing!  At CrossFit SV, we provide a great avenue to bond through physical challenge through amazing workouts.   

Had an extra helping of the brownies a la mode or leche flan?  This is okay since we host MANY CrossFit classes throughout the week.  Have an extra WOD!  It is not easy however to negate the ill effects of overindulgence.  Headaches, nausea, diarrhea are some of the side effects of our body trying to get rid of toxins.  Feeling tired and gaining weight are also obvious effects. 

We encourage each other by saying it is okay to splurge once in awhile.  We may need to ramp up our CrossFitting again by taking it easy on the WODs after the calorie bombs.  Due to the strain on our digestive system, the intense workout will exacerbate the symptoms.  After a hangover, I highly doubt a personal record will appear in your workout other than how much you puke.

I am a little tickled by our extreme work hard/play hard attitude.  I am also a big on balance in our lives and not feeling too guilty after having fun with friends and family.  Let us get back to performance minded eating and progressively press on to higher levels of fitness with excellent form, consistency and a healthy dose of intensity!

WODs-

SV WOD:

For time- 10,9,8,7,6,5,4,3,2,1 reps of the triplet:
Toes to Bar
#135 Clean and jerks
1.5pd KB Swings

Post time to comments and on www.beyondthewhiteboard.com.

MAINSITE WOD:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments and on www.beyondthewhiteboard.com.

Compare to 090509.

Rest Day

After the run in Los Gatos yesterday, we dropped by the local farmer's market and Whole Foods for some good Paleo lunch munching.  The fresh vegetables, fish, steak, fruits (pears) and shrimp stuffed peppers were all grilled.  Olive oil, pine nuts and canola mayonaise was the main fat source and we had zero starch. The steak was grass fed and the fish was wild caught. 

We will be eating well for a couple days since we have some leftovers.  We do not have to eat out thus saving money and avoiding unwanted nutrient content from restaurants.  CrossFitter Jenn Seward mentioned today that the workout was easier since she has been eating clean for a week.  Remember "Don't piss in your fuel tank" , as Coach Glassman say's.  High octane fuel like fresh fruit, brocolli and lean steak will power your WOD like jet fuel powers race cars.

Lunge, Pull Ups and Sit Ups

WOD:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post number of rounds completed to comments and on "Beyond the Whiteboard" under CrossFit Silicon Valley.  Please sign up and post your time/sets/reps/weights in addition to commenting on this blog.

Rest Day

With Summer and vacation "Cheat" days approaching, we should mind our tendency to go overboard.  Whether it be at your favorite bar or restaurant, it is easy to mess up a weeks worth of CrossFitting in one sitting.  Go light and easy on beer and mixed fruity drinks.  Savor the food and wine and let stimulating conversation take over your mouth as opposed to those chips and beans.  Skip the bread, bottomless fries and appetizers and choose wisely on the side dishes.  Exchange the bread, beans and potatoes with fruits and steamed veggies. 

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"Mexico Goes on Sale"  by SARAH NASSAUER  The Wall Street Journal

With a clean bill of health and a lifted travel ban, Mexico tries to draw tourists back with deals and perks.

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Shoulder Press

The Nutrition cert that happened last month at Catalyst Athletics proved to work very well for our games training.  Brian, Michaela, Jake and I are at the lower right corner of this pic.

Here is the Nutrition info taken directly from the CrossFit website.  FOLKS... IT WORKS!  We feel stronger than ever before since we stuck to the Paleo/Zone program relatively consistently (with a few breaks for parties, crazy nights out and beer).

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

WOD:

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081201.

Post performance on "Beyond the Whiteboard".  Please sign up and post your time in addition to commenting on our blog.

Rest Day Nutrition Advice

Today I am in Monterey for my cousin's wedding.  We are staying at a hotel that serves a "Continental Breakfast".  This breakfast included cereal, milk, oatmeal, orange juice and waffles.  WE BADLY NEEDED TO GO OUT TO FIND QUALITY PROTEIN. It was early in the morning, and it was difficult to locate a restaurant open that serves a High Protein meal. We found a very nice hotel on the cannery row.  It had a decent breakfast menu.  Michaela and I ordered salmon, egg whites, and a bowl of fruit. 

Sometimes we have to go the extra mile for quality food, but is very much worth the trek! Tomorrow we will be burning off wedding cake!

Rest Day Nutrition Advice

An inability or unwillingness to cook is a serious barrier to your health and fitness.

Now, read that again and seriously think about it: An inability or unwillingness to cook is a serious barrier to your health and fitness. Those are the words of Orie Shafer, Ph.D., a research biologist and member of CrossFit Des Peres. And he's right.

If you don't cook, who's making your meals? Somebody else: which means somebody else is controlling your health and fitness. Wouldn't you rather it were you? It's time to stop thinking of cooking as a chore and start thinking of it as taking control of your life. What you do in the kitchen matters just as much as what you do in the gym.

Take a look at Orie's blog for more thoughts on healthy foods and recipes.

From CrossFit Affiliate Blog

Rest Day Nutrition Advice

Wednesday Meal Sample

Breakfast:
1/2 cups of egg whites with 1 Omega 3 enriched egg AND yolk
1/2 cup of shrimps
1/2 scoop of peanut butter or 1/2 of avocado
any seasoning

Snack:
1 cup Blueberries with honeydew
1/2 cup of oatmeal

Lunch:
5 oz of chicken
1/2 cup of zucchini
1/2 red bell pepper
add mushrooms and onions
cook on canola oil till the chicken breast is tender
1 cup of yam

Snack:
5 oz Orange Roughy with Lemon Pepper seasoning
sprinkle on top pine nuts

II. Snack:
Protein Shake

Dinner:
Medium bowl of salad with shrimps
add lemon and spoon of olive oil
or 10 almonds

Drink enough water, before workout eat baby food or unsweetened applesauce with protein powder, before you go to bed take L-Glutamine to help the recovery process.

-Coach Michaela

Rest Day with FRESHNESS!

Why Fresh food?– as a CrossFitting athlete, you know that small but perceptible extra efforts during training will pay off over the long haul. Pushing that last interval to the max hurts, but by doing so regularly, you will become fitter and stronger and your performance will improve. This same principle holds true with foods you eat! By methodically eating fresh, wholesome foods whenever and wherever you can, the overall trace nutrient density of your diet will ultimately improve. Your immune system functions will work better when properly nourished. A healthy immune system can more effectively ward off illness and help you to recover more rapidly from injuries, thereby allowing you to train at higher levels. DO YOURSELF A FAVOR – GET FRESH FRUITS, VEGGIES, LEAN MEATS, AND SEAFOOD INTO OUR DIET WHENEVER YOU CAN.

-Michaela Xavier