Mechanically Separated Chicken aka Chicken Nugget Chicken
Basically, the entire chicken is smashed and pressed through a sieve—bones, eyes, guts, and all. it comes out looking like this. There’s more: because it’s crawling with bacteria, it will be washed with ammonia, soaked in it, actually. Then, because it tastes gross, it will be reflavored artificially. Then, because it is weirdly pink, it will be dyed with artificial color.
Not Paleo.
Day #99
WOD
AMRAP in 20min of:
5 Toes to Bar
10 KB Goblet Squats
100m sprintresults: 11rds + 5 toes to bar + 10 kb goblet squats (2pood)
I felt good going into this WOD but what really messed me up was after the workout. I felt very tired and it seemed like it took me awhile to recover. It has to be my diet catching up with me or the fact that I usually don’t have anything in my system except coffee at 6am. I did have a Larabar before the workout and I don’t think thats enough for something like this. When I got home, I fixed myself a healthy breakfast that included an egg, chicken breast, half of a yam and a cup of spinach. I felt much better once I scarfed out.
Jared mentioned this Paleo site that sort of like beyondthewhiteboard, but for people on Paleo. I don’t know much about it and all I know is that it prints you out a shopping list for the week. It’s good in a way that you can give yourself more options, yet you’d have to go all over the place to pick up certain items. If there’s a way to calculate your portions, you might as well Zone it out too. I am very curious as I’ve fallen off the wagon and in need of something like this to hold me accountable.
Sweat Angels! I was quoted, “Look at those huge traps!”
Rest Day & Day #69
Sundays are reserved for cheat days. That has to stop immediately. Whenever friends are in town, my brain thinks its okay for me to take a break from Paleo. Fun leads to alcohol, and alcohol leads to Mexican food. Mexican food then adds 8lbs. and all hell breaks loose.
I weighed myself today after work and I gained 8lbs. It was not 8lbs. of pure muscle, but its 8lbs. of happy fat. :( ( <—notice the extra chin on that sad face. That’s how I’m feeling now. What am I doing to fix this? I’m going back on strict Paleo. I’ve said that numerous times before but the only difference between then and now was that I didn’t weigh myself. The proof is in the pudding. I saw huge gains in the gym and a huge loss in my waist line while on Paleo. Can’t stop, won’t stop!
WOD
AMRAP in 20min of:
5 Power Snatch (95#/65#)
2 rounds of 3 burpees, 5 Pull-ups, 7 Air Squatsresults: 7 rounds (+5 snatches, +3 burpees) Rx’d
I felt focused before the workout. I crushed the pull up portion by using the butterfly kip technique. It’s getting better and better. What I need to work on is keeping that consistent and hopefully stringing those to 15-20+ non-stop. The snatches weren’t so bad. I don’t get low enough to catch the bar because my strength usually brings the bar high enough to get under it. I know as it gets heavier, I’ll need to get lower. Burpees will always suck and I felt good doing the air squat. Overall I was satisfied with my performance tonight. I didn’t rest as much, but I’d like to get to the point where I’m constantly moving and no rest is needed. Maybe just a few deep breaths in between a set will do. There is always room for improvement!
My friend Jess hit me up this afternoon and asked about the Paleo diet. I gave him the basic rundown of it and told him he must pick up the Paleo Diet by Loren Cordain. I’m really proud of him taking steps to better his fitness. He’s attempting to quit smoking and he had a healthy lunch (spinach + grilled chicken). I need more of my friends to hold me accountable to my diet. If I cheat, I need them to give me shit about it and remind me why I’m doing CrossFit and Paleo. Hey Tumblr, you can help me too! K thanks.
Why do you do Paleo? What is Paleo?
I thought whole grain was good for you?
…WHAT’S WRONG WITH YOU?!?!
Ever get these questions? Yeah.. me too. Here’s a write-up I put together for Albany CrossFit explaining, in the simplest way possible, the what’s, how’s, and why’s of the Paleo Diet.Let me remind you that, although I have attended the CrossFit Nutrition Certification, I am not an official expert on the topic, nor is it my profession; I research and read about the Paleo Diet as a hobby and am very passionate about it as it relates to CrossFit and maintaining overall health. This was designed for people new to CrossFit and Paleo nutrition (obviously!).CrossFit’s Love Affair with Paleolithic Nutrition:
What it is, How it Works, and Why it Rocks Our World
Sarah K. Johnson
Paleo Diet defined. First, lets define “Paleo Diet”. The Paleo Diet (which should actually be termed Paleo lifestyle) is the “optimum diet for the human animal, based on the nutritional requirements established during its evolutionary path to its present form (the modern homo sapiens). The biologically appropriate diet” (Wiss 2010).
And… what does this mean, exactly? This means removing all foods that are products of agriculture or animal husbandry (i.e., dairy, beans/legumes, grains, sugar, potatoes, and processed foods). Ultimately, this diet consists of meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.
What are the goals of the Paleo Diet? The main objectives of the Paleo Diet is to keep the human body’s internal environment well-balanced and clear of processed and pro-inflammatory food sources (see above). When followed correctly, this program will successfully encourage fat loss, maintain insulin sensitivity, lower LDL’s and blood pressure, cure and prevent diabetes… yes, really. And the list goes on.
But, aren’t grains good for you? You may believe that whole grain is “good for you” due to the amount of fiber per serving.. indeed, fiber is good for you.. but, you can acquire this fiber from A TON of other sources that DO NOT contain the anti-nutrients found in grain (i.e., Lectin and Gluten). For example, fruits and vegetables are actually MORE nutrient dense than grains, regarding the fiber, vitamin and mineral amount per serving. Turns out you don’t actually need that empty calorie rich whole grain bagel every morning to get your fiber.. let’s define what those antinutrients were, again:
→ Lectin. A protein that binds to insulin receptors, the lining of our intestine, and a contributor to leptin resistance. Leptin resistance predicts an exacerbation of features related to metabolic syndrome independently of obesity. Lectin is also found in beans, utilized as a protective chemical to deter herbivorous insects and animals (and.. well, us!)
→ Gluten. When ingested (via grains such as barley and wheat), gluten stimulates a physiological response similar to that of a virus. This immune response triggers an attack on the protein and, consequently, the surrounding tissue. Not only does this induce inflammation, but also has the to exacerbate or set off many health problems throughout the body (see celiac disease).
Why no dairy? Although dairy has some benefits, it also has a fair amount of lactose per serving. Lactose is a milk specific sugar that can range from 11g to 14g per cup of milk. Not only does this have the potential to spike insulin levels, but also stymie fat loss.
What is insulin sensitivity and insulin resistance? Produced by the pancreas, insulin is a hormone in charge of regulating the body’s energy and glucose metabolism. This means that, when any food is digested (with special emphasis on sugary foods or highly processed carbohydrates), insulin is released to lower blood sugar levels and return the body to homeostasis. When the body becomes insulin resistant, however, muscle, fat and liver cells are less receptive (or less sensitive) to insulin. This results in the overproduction of insulin due to a diet HIGH in refined sugar, carbohydrates, and overall processed garbage (and of course does not help if you’re genetically predisposed). Ultimately, insulin resistance goes hand in hand with decreased insulin sensitivity and, consequently, metabolic disorders such obesity, diabetes, high cholesterol and increased rates of heart disease can occur.
Is the Paleo Diet “Low Carb”? The Paleo Diet is as carbohydrate rich, fatty, or sugary as you design it to be. One can eat too much fruit, and have too much sugar; too much bacon or avocado, and have too much fat. However, by default, yes, it is lower in carbohydrates than the average American diet because it does not include foods such as breads, pastas, or other processed carbohydrates. Carbohydrate sources come exclusively from fruits and vegetables.
OK.. Anything else? Yes, one more thing: remember to take Fish Oil. Rich in Omega 3 Fatty Acids (i.e., EPA and DHA), this supplement reduces inflammation (i.e., joint pain) and LDL’s, in addition to being imperative in maintaining brain and cardiovascular function. It is recommended at .5g per every 10lb of body weight.
References: Wiss, Don. Paleo Diet Nutrition Page. 2010. http://www.paleodiet.com.
I got to the box and felt great. Endo rush running through my veins, I picked up the jump rope and practiced my double unders. I then taped up my blisters and did a few kips. My body is still tight from Saturday’s Cindy, so I didn’t do much. I stopped after a few failed attempts at some butterfly kips.
Then came the warm up. You know something is wrong when you start to catch your breath doing the warm ups. We did more jump ropes and in between those sets we incorporated a few stretches.
WOD
10,9,8,7,6,5,4,3,2,1
Front Squat (135#/95#)
1,2,3,4,5,6,7,8,9,10
Burpees
results: 13:45 (105#)
So I went drinking last night. Red wine is paleo! I had far too much red wine. Why? There was a cute girl there and yeah, I’ll just keep my stupidity to myself. I also smoked a few black and milds and yeah. I felt like shit today. Halfway throughout the workout I was ready to throw in the towel. Never in my short CrossFit career have I ever felt so defeated. I was gasping for air and drooling all over the place. One of the girls asked if I was okay. I was in pain. I wasn’t the only one that partied last night. Hector was the same way.
I hated my life after that work out. It felt as if my heart was going to beat out of my chest. It was pretty bad. Never again will I drink that much while in CrossFit mode. I’ve learned my lesson and I will not defeat myself again.
A place to get answers about all aspects of Paleo diet, exercise and lifestyle. No registration required.
I predict major pain tomorrow. My hands are raw from doing pull ups. Tomorrow is strength day and I plan on hitting up 24hr and doing some bench press. It’s been a few weeks since I’ve done something like that.
WOD
21 Toes to Bar
42 Pull-ups
15 Toes to Bar
30 Pull-ups
9 Toes to Bar
18 Pull-ups
results: 14:13 (grn/blk) (knees to elbows)
I need to sand down my callouses and I just got done popping a blister on my right ring finger. It’s stinging pretty bad. Fuck it.
I started my protein intake today. After the WOD I drank a protein shake. I forgot to bring almond milk so the shake looked pretty watery. It tastes fine. So there’s two parts to the protein shake. It’s by Optimum Nutrition and I’m stacking Casein along with the Whey. Double Rich Chocolate baby! I also ate some diced yams post workout. I sprinkled it with canola/olive oil, red pepper flakes, and mrs. dash’s original. It tastes fine. For dinner I had my usual spinach with chicken.
Instead of coffee I had Endorush as my preworkout drink. I’ve never had it before and it works as advertised. I’m hoping I fall asleep tonight or else I’ll be a major grump tomorrow.
My diet has changed a bit. I’m still eating Paleo friendly food yet I’m not 100% Paleo (hence the Endorush and Protein shake). On cheat days (which I will add into my schedule maybe once every two/three weeks) I’ll keep everything Gluten Free. So everything that I will consume will be Gluten free anyways since Paleo is naturally Gluten Free. I’m also reading the Zone, which will then portion out the food I’ll eat. Pretty crazy, but I think I can make it work. We’ll see.
