168 Industrial Dr
Mashpee, MA 02649
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December 16, 2010

Home Internet is down so I’m posting from my phone.

WOD

5 Rounds For Time
7 Deadlifts
50 Squats
Choose Appropriate Weight On The Deadlift

We are into week 3 of the challenge- as you may have figured out by now there are some ups and downs initially. Your weightloss may stall and then accelerate, your energy levels may dip a little and then all of a sudden you feel invincible. The general trend as we progress through the 90 days will be that you will be going steadily in the direction you intend to go. Your hard work will be rewarded. Trust it, stay the course and don’t bother looking back. The new you is trying to meet up with you in 75 days. The new you is a lot fitter and doesn’t look back at all the times they sacrificed or exerted a stubborn will against cravings or moments of weakness with any regret, but rather smiles a satisfied grin knowing they made the right choices. The new you is there waiting- will you be there?

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  1. Greg B. Reply

    I would like to congratulate everyone for their accomplishments so far in the competition and offer a little encouragement. I actually started going strict paleo about three weeks prior to the start of the challenge, so I have already been where you all are heading right now. I also noticed all of the symptoms that have been reported like the loss of energy, dips in performance, and tons of cravings. The good news though is that over the last several weeks I have noticed a huge increase in energy, I am sleeping better, I feel like I am doing much better during the WODs, my breathing is getting easier during workouts, I am not as sore as I used to be (even after the filthy fifty the other day), and I generally just have a better outlook on things because I feel good about the choices I am making daily. So everyone keep the faith and stick with it!

  2. NJR Reply

    Another day in Paleo Paradise 🙂 Nicole S. brought some delicious treats to WOD, I hope she can post comments on here soon! I want those recipes…
    Went to Shaw’s in Falmouth no Almond Flour but did find Coconut flour, has anyone used it in baking?
    I wanted to share my lunch cause it was yummy!

    Iceberg Lettuce (I like the crunch)
    Roast beef slices (shaw’s has Dietz & watson all natural roast beef low sodium, no sugar)
    Guacamole
    Shredded carrots

    I put the Roast beef, Guacan
    mole and carrots on top of the Iceburg lettuce then rolled it like a wrap, pretty good I must say!

  3. NJR Reply

    *Guacamole

    Oh and I RX’d today…. first time! Yay me! 🙂

  4. Kateyb Reply

    I’m so glad I’m doing this with all of you. The support has been great and very necessary! Thanks guys:) …..So I have an annoying habit of talking about crossfit non-stop to anyone who is polite enough to listen. When I started the paleo challenge, I decided I was only going to talk about it to other crossfitters, but that’s kind of been impossible. People want to know why I’m eating so stinkin well, for one thing. Plus, I feel so good, I kinda can’t help but talk about it. Let’s keep this going:)

  5. Littles Reply

    My King Arthur belly is slowly flattening. I have lost maybe 3.5 lbs.It feels like 10.
    I’m actually shocked it’s only been a couple of weeks and I’m seeing changes in my body. I CAN”T wait to see how we’re all doing in 10 more weeks.

    Every time I go into C3 everyone looks healthier, slimmer, and happier. I love how motivated and encouraged everyone is, and the group effort to help each other.
    Keep up the good work everyone!

  6. Nicole Reply

    Katey, I have felt the exact same way as you as I’m sure others have too! I will talk about CrossFit for hours with other CrossFitters, but try really hard not to say too much and drive my peers away. When someone does ask about CrossFit I start the discussion calmly without saying too much, but as they ask more questions I get really excited and sometimes start rambling about everything CrossFit! CrossFit has changed my life, socially, emotionally, mentally, physically, and I just want others to experience it and feel as good as I do.

    My conversations surrounding Paleo are similar. CrossFit and Paleo are so vastly different from the beliefs about exercise and nutrition that have been ingrained in peoples’ heads. Many people are adamant that they can’t live without _____, or their Doctors advise them to eat _____, because they are suffering from _____. Usually what the Doctor says is written in stone in their minds as the only thing that will help them. I’ve witnessed the results and recovery from illness that can take place when CrossFitting and eating Paleo. I hope that word will spread and society will begin to accept these dietary changes.

    This afternoon I am headed to my first work function of the season and will likely have to refuse the pleas of others, “Come on just one piece, you don’t need to lose any weight?” I hate it when you politely refuse and they just keep pushing. I plan to eat before I go, and maybe have a cup of coffee or tea to keep my hands busy. Wish me luck!

  7. Greg Reply

    HEATHER’S ULTIMATE BANANA WALNUT MUFFINS (shared with the 0630 class this morning to rave reviews)

    Dry Ingredients
    2 cups Almond flour
    1/3 cup sifted coconut flour
    1 tsp baking soda
    1 tsp cinnamon
    1/2tsp nutmeg
    1 tsp salt
    1 cup walnuts

    Wet Ingredients
    2 ripe bananas
    1 tbsp vanilla
    3 eggs (room temp)
    1/3 cup honey
    3 tbsp melted coconut oil (or olive oil)
    2 tbsp almond butter

    Preheat oven to 350 and place walnuts in the preheating oven on a baking sheet to roast. Watch them carefully to avoid burning them. Meanwhile, peel and mash the bananas to a gooey liquid in a medium sized bowl (don’t worry about a few chunks). Add the honey and almond butter to the bananas and mix well.

    In another bowl crack and beat the eggs. Then add the eggs, oil and vanilla to the bananas and again mix thoroughly.

    In a seperate bowl, combine almond flour, coconut flour, cinnamon, nutmeg, salt and baking soda. Go check you walnuts! Everything still good there? OK, great, now it’s time to prep your muffin tin. You can use a good non-stick muffin tin, the old standby of paper muffin cups or lightly grease a “naked” muffin tin with olive oil.

    By now your walnuts should be a beautiful golden brown. Remove them from the oven and chop/crush into very small pieces (but not sawdust size particles). Measure out a cup of roasted, chopped walnuts. If they’re black, well you left them in there too long and have to start over.

    Add the dry bowl to the wet bowl and mix until combined. Then mix in your walnuts.

    Dollop (I love that word) the mixture into your muffin cups and bake for about 20-25 mins if you’re making mongo huge muffins or 10-15 if you’re making smaller. They’re done when the tops set and turn golden brown. They should be moist in the middle, almost gooey actually. Cool on a rack.

    Chances are these won’t last long but store refridgerated in an airtight container if required.

    Enjoy.

  8. crossfit mama Reply

    Cranberry Sauce

    This makes enough cranberry sauce for a huge crowd so cut in half if you want.

    2 bags cranberries washed
    1 orange
    honey
    cinnamon stick

    Put cranberries in a heavy saucepan. Zest the orange skin into the pan as well. Halve the orange and drop both halves right into the pot. Add a cinnamon stick and honey. (I am not a measurer so I’m guessing at least a cup.) Keep tasting as you go. You can add a few tablespoons of water. Turn it on and let it cook down. Maybe 1/2 hour stirring every once in a while. Pour into a bowl and let it set up as it cools.
    And now you have a paleo Turkey with gravy, stuffing, and cranberry sauce! How happy are you?!
    Tomorrow: Rosemary,balsamic glazed butternut squash puree.
    Hugs and kisses.

  9. amanda Reply

    Found this recipe and thought it looked good. I have been making the paleo pancakes w/ almond butter and love them, but a little change is always good:)

    Paleo Pumpkin Pancakes
    Ingredients:

    1 egg
    1/4 cup egg whites
    1/4 cup organic pumpkin puree (make sure you use puree not pumpkin pie filling)
    1 tbsp raw almond butter
    1 tsp pure vanilla extract
    1/8 tsp vanilla seeds (optional)
    1 tsp pure maple syrup (optional)
    1 tsp pumpkin pie spice
    cinnamon to taste (optional)
    1 tsp coconut oil
    Directions

    1.Separate egg. Place yolk in one bowl and egg white in another.
    2.To the bowl with the egg white, add the additional 1/4 cup of egg whites. Beat egg whites with electric mixer on high-speed until soft peaks occur ~ 2-3 minutes (you can also use a whisk, but this will take much longer!)
    3.To the bowl with the yolk, add the remaining ingredients (pumpkin puree, vanilla, vanilla seed (if using), almond butter and spices). Blend with mixer until combined.
    4.Add the pumpkin mixture to the egg whites and beat on slowest speed with mixer until just combined. Don’t over-mix as you don’t want to lose the air out of the egg whites.
    5.Heat a large skillet or griddle over medium heat. Melt coconut oil and remove excess with paper towel.
    6.Pour about 1/4 cup of the batter into the pan to make one pancake, repeat to make 2 or 3 more depending on the size of your skillet.
    7.Cook pancakes for about 2 or 3 minutes until golden brown on bottom. Flip with spatula and continue cooking on other side until cooked through and bottom is golden brown ~ 2 to 3 minutes
    8.Remove to plate and serve immediately.
    9.Feel free to serve the pancakes with any of your favorite fruits and of course bacon!
    ***For a twist on this recipe try replacing the 1/4 cup pumpkin puree and pumpkin pie spice with 1/4 cup mashed very ripe banana and cinnamon. Equally delicious!

  10. Bushy Reply

    future me – you look so fit. i can’t wait to see you.

  11. Lindsey Reply

    Sweet Potato Fries

    Recipe:
    2 large sweet potatoes/yams, peeled and crinkled
    2 tsp olive oil
    spices of choice:
    I used approximately 1 tsp of each:
    black pepper, garlic powder, onion powder
    also:a pinch of sea salt & a pinch of cayenne pepper

    Preheat oven to 400 degrees. Peel sweet potatoes and cut into thirds or halves (depending on how large the sweet potatoes are). Use your crinkle cutter to measure where to cut! Toss crinkled sweet potatoes in olive oil and spices. Spread over a cookie sheet and cook for about 25 minutes (toss halfway through cooking time). I broiled them for an additional 5 minutes… just to get a little more crispy on the outside.
    Serve and enjoy!

  12. Cape Cod Val Reply

    Maybe it’s all in my head, but at first I was feeling slimmer and now I feel big again. I seem to be grazing all day long, eating more than before really, I guess the choices are just different. I’ll eat breakfast and then stuff almonds, fruit, turkey slices and it seems like I do it too much. I hope it’s all in my head. Made some nice coconut shrimp tonight.

  13. Bushy Reply

    i imagine that right now, future me and future jon are tearing up the club scene, heads bobbing like night at the paleo roxbury.

    p.s.- anyone else find that the word verifications (qiffiess) are getting increasingly more (is that a redundancy) annoying with the increase in postings to the blog?

  14. Greg B. Reply

    I am very excited that I just found this recipe. I haven’t made this yet, but probably will this weekend. Key lime pie is one of my all time favorites.

    Kick A$$ Paleo Key Lime Pie

    Preheat oven to 350F

    Crust:
    1.5 cups whole almonds
    4 pitted dates
    1 Tablespoon Coconut Oil
    Put it all in a food processor and stop just short of nut-butter
    Dump it into a standard pie pan (smear with coconut oil first) and, with your fingers, just mush it flat. Don’t bother going all the way up the sides with it – though a visible crust looks good, you have to worry about it burning in the oven – too complex for a lazy caveman. Form the crust so it goes about half way up the sides. Pre-bake at 350 for 6-8 minutes – should be just a tad golden.

    Filling:
    4 teaspoons lime zest
    1/2 Cup lime juice (fresh of course)
    3 Tablespoons honey
    2 Tablespoons coconut flour
    3 eggs
    1 Cup Coconut Milk
    Get a whisk and mix it up real good. When pie shell is done, dump filling into shell and put back in oven for another 25-30 minutes (filling should appear to be set up). Hopefully the crust is actually covered. If not, don’t let it burn – cover with foil near the end if you have to. Best if cooled prior to serving.

  15. Jane Reply

    I want to say thank you to everyone who has been posting recipes. Drew and I printed them all out, and I spent the morning at Trader Joes and the heath food store, stocked up on staples,such as almond butter, almond flour and meal, unsweetened coconut(not sold at TJ, by the way), etc. and then starting cooking. I tried a several new recipes, and LOVED Danielle’s almond cookies, and the candied pecans. Not things I can make ofter (I have no self control), but Drew and I were both in need of comfort foods, and these definitely fit the bill. So thank you all, keep ’em comin’!

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