Monthly Archives: October 2009

WOD 10/31/09 – Happy Halloween!

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Check out these professional Pumpkin Carvings from my buddy Brenan, Owner of Nepa Crossfit

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With a Partner complete the following:

3 Rounds for time:

40 FULL Snatches 75, 45 lbs

40 Box Jumps 24, 18″

40 Wall Balls 20, 12 lbs

***Rules***

- Only one person working at a time, you can share a box and alternate box jumps

- Complete 40 reps of one exercise before continuing to the next

- FULL Snatch means full ROM, if you can only power snatch you must follow it with an Overhead Squat

- If you are doing the WOD by yourself, cut the reps in half, i.e. 20 Reps per exercise

HAPPY HALLOWEEN!

14 Ways to Save Money Being Paleo!

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14 Ways to Save Money Being Paleo

On occasion, we’ve been asked whether the paleo diet and lifestyle we recommend is expensive. While the focus on meat, veggies, nut, and seeds (especially those of the grass fed or organic variety) does mean your grocery bills adds up, we contend that the paleo plan does not need to cost you any extra. The Paleo guys and girls among us spend money on different things, not more things. The money you save using the tips below allows you to splurge in others areas like fitness equipment, speciality ingredients, and awesome active, adventure vacations.
1. Be your own transportation – It’s no secret gas is expensive and so is parking. Take advantage of the summer by walking or riding your bike whenever possible. Good for you, good for the air, and great for the wallet.
2. Never pay for water – ever since that ruckus about BPA in plastic, aluminum water bottles are all the rage. Cart yours around with you everywhere you go and never pay for a bottle of water.
3. Bring your own bags – Many stores are charging for bags now or will give you a discount if you bring your own. Save yourself a few pennies and reduce waste by bring your own super stylish BRIO reusable grocery bags with you whenever shopping.
4. Eat at home – Eating out is expensive, even for crappy fast food. Put on your chef hat and get acquainted with preparing your own food at home. Check out Cavegirl in the Kitchen for paleo food ideas and instructions.

5. Buy things in season – Fruits and veggies, when in season, are not only more nutritious and flavorful but also much less expensive. Blueberries, for example, are more costly than gold in the winter, but are plentiful in the summer. Stock up on frozen fruits and veggies as well as freeze or dehydrate fresh fruits and veggies to last you through the off season.

6. Costco – Stock up in bulk for things like nuts, spices, and olive oil. Although it’s not pastured or grass fed, you may still stock up on meat, fish, and poultry. Costco is even starting to carry more organic options for things like canned tomatoes, almond butter, and chicken stock.
7. Make your own snacks – Mix up your own trail mix, make your own beef jerky, or dehydrate your own fruit snacks.
8. Quit drinking – Quitting entirely might be asking a lot for some of you, but you could at least cut back. It’s expensive, no doubt, but also wrecks havoc on your metabolism and athletic performance in your WOD’s.
9. Eliminate the latte factor – $4 a day for that frappuccino adds up fast, but the massive amount of sugar accumulates on your love handles even faster. Ditch the daily buzz and everybody wins. Try black coffee or tea instead!
10. Experiment with intermittent fasting - Occasional breaks from food (we’re talking 24 hours or less here) can help to increase insulin sensitivity and improve fat mobilization. Incorporating IF into your life only 1 day per week can cut your grocery bills by almost 15%.
11. Grow your own – If you have space for a garden you can grow a bounty of vegetables, beans, and berries during the summer months. Indoors you can keep some tomatoes and fresh herbs. Bonus: dehydrate any unused fresh herbs and save for later.
12. Recycle – Save your bottles and cans then cash them in!
13. Hunt, Fish, or Forage – Reconnect with your caveman roots and get your food straight from the source. Plus it’s probably a pretty good workout to chase down that delicious, free range dinner.
14. Less Expensive Cuts of Meat – the good thing about a paleo lifestyle is that you don’t have to be afraid of fat. You can go for less expensive poultry like chicken drumsticks with the skin on, bone-in skin-on chicken breasts, and whole chickens/turkeys. The skin is extra delicious! Less expensive cuts of beef work great in a slow cooker, ground for burgers or meat sauce, or diced for stews. Canned tuna is also a great, inexpensive option for fulfilling your protein needs. However, watch the sodium intake in canned meats!

Grass-Fed Beef

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I just found this ad in the Lexington local magazine: Natural Awakenings. I know that a few people were asking about where to find some quality grass fed beef, so here you go! There is a huge difference in grass fed beef vs. grain fed beef…maybe its time for you experiment with the differences!

EAT LOCAL, EAT BETTER!

Better Beef produces all natural, grass-finished beef without added hormones or antibiotics.

It’s better for you than grain-fed, but also better for our animals and the environment.

Better Beef is grown especially for people who care about what they eat and where it comes from. Grass-fed beef not only tastes better but also has less fat and cholesterol than conventional beef. Naturally raised, grass-fed beef is also high in Omega 3 fatty acids. Our animals forage on grass and never see a feed lot because the well-being of our animals makes all the difference in the quality of the beef.

Local grass-finished beef does not rely on chemical fertilizers or pesticides. Lone Tree Cattle Company’s animals have access to fresh water and grass… the way nature intended. Our grasses rely on rainfall and sunshine for happier animals… that go a long way to making Better Beef.

Check out www.betterbeef.org for the website and how to buy!

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WOD 10/24/09 – Team WOD

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New Crossfit Maximus Apparel

AVAILABLE SOON!

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2-4 Person Teams

For time:

50 Tire Flips (share)

50 Pull-ups (each)

50 Tire Flips

50 Push-ups (each)

50 Tire Flips

50 Sit-ups (each)

50 Tire Flips

50 Burpees (each)

*Each person must complete all reps between tire flips before the team continues

Post your WOD Times and Weights to the comments section.  Then use the search feature to bring up your post.  This works similar to a training log AND IT’S FREE!

The Truth about Pre-made Guacamole!?!

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Pre-made Guacamole

When you buy pre-made guacamole, it seems reasonable to expect real guacamole. But is it?
 
The truth: Most guacamoles with the word “dip” attached to the label suffer from a lack of real avocado. Take Dean’s Guacamole, for example. This guacamole dip is composed of less than 2 percent avocado; the rest of the green goo is a cluster of fillers and chemicals, including modified food starch, soybean oils, locust bean gum, and food coloring. Dean’s is not alone in this offense. In fact, this avocado caper was brought to light when a California woman filed a lawsuit against Kraft after she noticed “it just didn’t taste avocadoey.” Along the same lines, a British judge ruled that Pringles are not technically “chips,” being that they only have 42 percent potato in them (though the ruling was recently reversed).
 
What You Really Want:  If you want the heart-healthy fat, you’ll need avocado. Wholly Guacamole makes a great guac or mash up a bowl yourself or use a blender. Scoop out the flesh of two avocados, combine with two cloves of minced garlic, a bit of minced onion, the juice of one lemon, chopped cilantro, one medium chopped tomato, and a pinch of salt.

-Men’s Health Magazine