A blog post

January 10th, Tuesday

Posted on 09 January, 2012 at 8:00 pm Written by in Uncategorized

Paleo Challenge: Day 3.  Click Here for the blog!!!

 

Bench Press
5-5-5-5-5

21-15-9:
Plyometric Pushups (2x35s/3x15s)
Calories on erg

Level 1 Skill: Deadlift

Representin’ in the last day of 2011.  Thanks CFSS for inviting us.

some comments

There are currently 28 of them
  1. NoahDCF 9 January 2012 at 9:59 pm permalink

    My lifts were all too heavy to make the highlight reel, if you all were wondering.

  2. Justin H 9 January 2012 at 10:19 pm permalink

    My DCF peeps continue to amaze me with how awesome they are. Andrew, dude, you HAD that second attempt at 253#! Did anyone else actually yell things at the athletes while watching the video? I can’t be the only one….

  3. Mama K 9 January 2012 at 11:05 pm permalink

    That was fun to watch!

  4. Maggie 10 January 2012 at 8:21 am permalink

    Justin, I’m totally with you! I caught myself starting to cheer while watching this last night, I’m sure my neighbors think I’m crazy lol.

    Thanks for sharing this, it’s so much fun to watch you guys in action :)

  5. Paul S 10 January 2012 at 8:34 am permalink

    WOD:
    Bench Press 135# (wasn’t able to jack the 155# up > 3 times)
    Plyo Pushups/Erg 7:11

  6. Paul S 10 January 2012 at 8:38 am permalink

    So I’ve always been a skip breakfast kinda guy. I know, not good. Trying to do things right during the challenge to give myself some post workout protein. Any tips for paleo breakfasts that can made made in < 8 minutes (time is at a premium in the AM)?

    I've been doing eggs, bacon and bell peppers. Will try to sub sausage for the bacon once I figure out which brand of breakfast sausage isn't terrible. What do other people prepare for quick breakfasts?

  7. Aldo G 10 January 2012 at 8:56 am permalink

    Paul, CHORIZO!!

  8. Annie 10 January 2012 at 9:03 am permalink

    I make my breakfasts on Sunday. I’ll either do hardboiled eggs and cut up veggies or I’ll make something like this: http://paleodietrecipes.net/paleo-breakfast-and-paleo-snacks-mini-quiche.html

    and put bacon and veggies in there as well. I like that I can just grab this stuff and go. And both hardboiled eggs and the mini quiches are pretty hard to mess up.

  9. Sam 10 January 2012 at 9:06 am permalink

    Here is my breakfast solution.

    Slice up two strips of bacon (real bacon, not grocery store bacon) and put it in the pan
    Cut up 1/4 of a red onion and throw it in the pan
    Take a handful of organic frozen sweet potato hash browns and throw it in the pan
    when onions become clear looking take a big handful of spinach and throw it in the pan.
    Take two eggs and put them in a cup with a pinch of basil, black pepper, and sratcha and beat…put into pan

    There you go, the most delicious scramble you could ever ask for.

  10. Sam 10 January 2012 at 9:09 am permalink

    I also make my own juice which I also have in the morning with that scramble. On a cheat day (aka Sunday morning), I might add cheese to the scrammble, and line a tortilla with Guacamole and well, you ge tthe idea…breakfast burrito.

  11. evan 10 January 2012 at 9:12 am permalink

    where do we get the password for the paleo blog?? and where do we find our partners for the challenge? i just got back to town from being away since the end of december so i’m a little out of the loop

  12. Greg 10 January 2012 at 9:33 am permalink

    Great story on Crossfit combined with Paleo can work wonders: http://outsideordinary.wordpress.com/2012/01/08/brandon-winning-with-paleo/

  13. Maggie 10 January 2012 at 9:37 am permalink

    @Paul — If you can stomach non-traditional breakfast foods in the morning, leftovers from dinner the night before is also a great way to go.

  14. Shannon 10 January 2012 at 9:44 am permalink

    Greg, thanks! Love that stuff

    WOD: 6:33 rx’d

  15. Paul S 10 January 2012 at 9:55 am permalink

    Thanks for the suggestions so far

    @Aldo – I’m looking for Chorizo next time I’m at the store

    @Annie – I’ve never liked the texture of hardboiled eggs. But my taste buds seem more responsive to different foods now that they realize they aren’t getting cheese or fried foods during the challenge. For instance I didn’t think I’d like the beet coleslaw yesterday but it was delicious. So I’ll give hardboiled eggs another try…

    @Sam – sounds like a good weekend breakfast for me since the prep time seems a little longer than I have on a weekday. I was wondering if sriracha was paleo. Hadn’t researched it yet. Thanks for clearing that up.

    @Maggie – I hear ya. But since lunch will probably often be leftovers from dinner I need something different for breakfast. By the way, was wondering how you did on rope climbs yesterday? Unfortunately I was a lost cause.

  16. Acacia 10 January 2012 at 10:30 am permalink

    @Noah et All – I’m cooking Beets and Cauliflower Puree at this moment and I’m SO excited!!!

    @Paul – I also have a hard time with the texture of hard boiled eggs. I found that boiling them for 6/7 minutes instead of 9+ makes for better texture if you don’t mind a softer yoke. Also, when I do hard boil them, I eat them right away while they’re warm.
    Other ideas: I suggest getting creative with the veggies. Since eggs have such a subtle taste, I find my most flavorful breakfasts come from the varieties of veggies I mix in. Onions are especially yummy.

  17. ChristianaG 10 January 2012 at 10:33 am permalink

    Everyday is getting better…

    Bench @ 75#(4)

    WOD: 6:48 (2 x 15# plates)

  18. Ralph P. 10 January 2012 at 11:07 am permalink

    Paleo Q –

    If a recipe calls for reducing a cup of white wine, will doing so destroy an otherwise paleo meal?

  19. Frank Costanza 10 January 2012 at 11:14 am permalink

    Llyod Braun would have made that jerk Killion.

  20. Jolly 10 January 2012 at 12:51 pm permalink

    Interesting reading:

    Confessions of a CrossFit Coach:
    http://www.reddit.com/r/crossfit/comments/o9qna/confessions_of_a_crossfit_coach/

  21. Pat D. 10 January 2012 at 1:00 pm permalink

    To agree with my colleague: CHORIZO!

    That answer works for most questions, by the way.

  22. emily j 10 January 2012 at 4:34 pm permalink

    Breakfast idea:
    “No’tmeal”
    Ingredients:
    1/2 an acorn squash
    1T almond butter
    1tsp cinnamon
    Opt. – chopped walnuts

    -cut the acorn squash in half, scoop out the seeds and guts, microwave until soft and done.
    -scoop out the good stuff into a bowl. -Add the almond butter and cinnamon and mix it all together. Walnuts if you want. Breakfast is served.

    Cook the other 1/2 of the squash and make a 2nd breakfast so it’s ready another day.
    I’ll try to post my recipe for breakfast patties on the DCF Fastpaleo site. Very easy to make.

  23. Jim D 10 January 2012 at 5:13 pm permalink

    Is DCF doing anything at the Annual Health and Fitness Expo Sat/Sun Jan 14/15 at the DC Convention Center? Maybe next year.

    http://www.healthandfitnessexpos.com/expo_pages/2012_Expos/NBC4_Health_and_Fitness_Expo.html

  24. Maggie 10 January 2012 at 7:49 pm permalink

    Bench: 75# x 5 (PR)
    WOD: 6:39 (no plates)

  25. Aldo G 10 January 2012 at 8:48 pm permalink

    WOD: 4:04 (mod pushups)

  26. Mama K 10 January 2012 at 9:28 pm permalink

    @Paul – one tip for cutting down on time prep fro breakfast is to cook the entire package of bacon or sausage all at once. Then just pull out what you want that morning out of the fridge and zap it in the microwave for less than 10 seconds. Want to add veggies? Chop those up ahead of time and keep them in the fridge too. BOOM! Eggs take a couple of minutes to scramble or fry. Paleo breakfast in about the time than it takes to prepare a bowl of cereal with milk. Remember those mornings? The secret to cutting out time is to prepare ahead.

  27. Justin H 10 January 2012 at 10:02 pm permalink

    5×5 bench press: 150# x4 (f)
    WOD: 4:26 rx’d

    Pat D provided excellent motivational competition during the WOD. I urge everyone to find their own “rabbit”, the person close to their level they can chase after, and watch your performance improve.

  28. Bill C 11 January 2012 at 9:38 am permalink

    5X5 Bench Press 185# 5, 5, 4, 4, 4

    WOD: 4:58 with 35# plates


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