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December 07, 2010

Tuesday

WOD

For Time:

10 Thrusters (135#/95#)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

We are six days into the paleo challenge! Remember that if you achieve 21 days straight of 6 points or more you get a 10 point bonus.

How does everyone feel in their workouts? How is your energy? Breathing? Recovery
? It’s only been six days but are you sluggish as some often are when starting paleo or are you feeling unstoppable? Let us know in the comments.

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  1. Cape Cod Val Reply

    Was a bit sluggish at first, but feeling better each day.

  2. jmiles Reply

    “A little flattery will support a man through great fatigue.”
    James Monroe

    lets try that out for size

  3. Traci Reply

    Well I have been pretty sick for the first week of this challenge, this weekend being the worst of it. I really wasn’t sure if it was my body going through all the withdrawals of not having sugar/bad carbs, etc…but after eating right and getting plenty of sleep, and staying hydrated, I finally feel like I have some energy. Looking forward to trying out all the recipes everyone has posted, and working out again!

  4. Amy S Reply

    Feeling good, even made paleo apple crisp tonight…YUM!

    4-6 Granny Smith Apples, peeled and small diced
    1 T. Arrowroot Powder ( I didn’t use)
    1/2 tsp. Ground Cinnamon
    1/4 tsp. Ground Nutmeg
    2 T maple syrup

    Crisp Topping:
    2 T. Coconut Oil, melted
    1-2 cups nuts/seeds/raisins/dates (whatever you got on hand (I used macadamia, walnuts, pecans, almonds, raisins, dates, sunflower seeds)
    1/4 C. Dried, Shredded, Unsweetened Coconut
    1/4 C Pure Maple Syrup
    1 tsp vanilla
    Dash of Sea Salt (omit if using salted nuts)

    Grind up nuts/seeds/dried fruit in food processor and then mix in with the rest of the topping ingredients.

    Preheat oven to 350F.
    Toss together the apple mixture and put in pan (I used a smaller baking dish)
    Top with crisp topping mixture.
    Bake for about 40 minutes, until apples are soft and topping is golden brown.
    Serve with Coconut-Cinnamon Crema if you like but I just wolfed the darn stuff down right out of the pan)

    Coconut-Cinnamon Crema
    Makes Four Servings

    Ingredients:
    4 T. coconut milk (regular, not reduced fat)
    1 tsp. cinnamon
    Drop of raw honey

    Whisk all ingredients together.

  5. Littles Reply

    I feel good!

    If you’re at the grocery store in the cheese section look for the Fig and Almond Cake, it’s Paleo.
    I spread some almond butter on a thin slice, it tasted like dessert!

  6. Drew Reply

    The ketchup is WONDERFUL!!!!! I just made it and it tastes great!!!! You may now call me Drew Heinz. I made ketchup, i made ketchup, i got ketchup, i got ketchup …(picture me doing the happy guy running man right now.)

    Also, you gotta try the mobility WOD’s posted to the left on the CCC main page. I tried my first one yesterday i’ll admit doing seated crunches with a tennis ball under my hamstring made me feel foolish yet at the same time hurting like mad, but today my hamstrings have never felt better, such a good investment in yourself and a bonus point!!!! you gotta try it, its so worth it.

  7. Jane Reply

    Today was a rough day for me, and all my own fault. I was traveling today, and did not prepare properly. I spent a total of 10 hrs in the car on a trip to new york, and although I brought some food with me, I didn’t pack any protein, and I didn’t pack enough. I was running out the door early this morning, and just grabbed some fruit, and a couple lara bars. I allowed myself to get hungry, and as a result, I lost points for eating something non-paleo. Make sure you prepare for your day, whatever it may bring, and don’t let yourself get to the point where you are hungry enough to not care what you eat. For me, these are the keys to paleo.

    Also, for those of you not used to eating paleo, you may have noticed some gastrointestinal distress with the sudden increase in fiber in your diet. Don’t worry, these will subside as your body adjusts to the increased fiber. In the meantime, make sure you keep hydrated, it is very important to balance your system.

  8. Nettie Reply

    Sluggish… and kinda cranky

  9. Mark Lee Reply

    Haha! I feel ya Nettie!

    Jane good lesson, tomorrow is a fresh start and you are ready this time!

    Amy the Apple Crisp sounds soooo good right now!

  10. Dana Reply

    Paleo Fudge

    This recipe came from a member of Crossfit Fenway. Don’t make it if you have no self control or know one to share with. Paleo and non-paleo eaters love this!

    2c almond butter

    1/4c cocoa powder

    1/2c + 2 T honey

    1T coconut oil, melted (optional)

    2t vanilla extract

    1t salt

    * t =teaspoon, T=tablespoon

    Method

    Combine all ingredients in a large bowl. Mix until well incorporated.

    Spoon the mixture into a pan and flatten with the back of a spoon. Place in the freezer for an hour or so, then take it out to cut into bite-size squares or rectangles. Keep the fudge covered and stored in the freezer.

  11. JenD Reply

    Fell off the horse yesterday (poor planning) but today’s a new day. Spending time prepping veggies to use for snacks, salads, and quick meals to help stay on track.

  12. Greg B. Reply

    Sorry to be a spoiler guys and gals, but I went to buy some of those Trader Joe’s Thai Lime and Chili Cashews that have been recommended and found that they have sugar in the ingredients list. They are also cooked in rice bran oil, which is not paleo from what I can find.

  13. crossfit mama Reply

    Tuesday’s Recipe:

    Last night I made a big batch of barbecue sauce and it came out really good. Here is how.

    Paleo Barbecue Sauce

    1 28 oz can crushed tomatoes
    1 6 oz can tomato paste
    3/4 cup honey
    3 Tbs apple cider vinegar
    1/2 cup dijon mustard
    4 Tbs maple syrup
    1 large yellow onion, chopped
    3 large cloves garlic, minced
    1 Tbs fresh ginger root, peeled and minced
    2 tsp kosher salt
    1/4 tsp cayenne pepper
    1 tsp crushed red pepper
    1 tsp cumin
    2 tsp chili powder

    Saute onions in a little olive oil till translucent. About 10 min. Add chopped garlic and ginger root.
    Cook for about 30 seconds then add crushed tomatoes and paste. Add the rest of the ingredients and cook down letting it simmer for about 30 min. Stir occasionally.

    This makes a lot of sauce. I put some over cut chicken last night to marinate and I will grill it tonight. Slather it on your chicken, have your sister in law over and make her ribs, jar it and give it to your paleo friends! It is so yummy! Let me know what you think.

  14. Nettie Reply

    Danielle, do you think Jon and the kids would miss you if you just came to live at my house for the next, oh say, 83 days?

  15. Katherine Reply

    I feel like I’m getting tired more quickly than usual. I know it comes with the territory.

    Im actually trying to do this zone style, which leaves me quite hungry….but in the long run, I am hoping it will help me control portions, b/c even with paleo they are OUTTA CONTROL.

  16. sarah lee Reply

    I feel great during the day. Even when I’m tired I still feel clear headed. I have no energy during W.O.D.s though. I know it will get better. Katherine- I hear ya about eating too much.

  17. ErinM Reply

    I am just today starting to feel a bit better! This is big for me because even when I did paleo in the past I allowed myself things like cream & feta….I did better on double unders than I’ve done in a loooongggg time which felt good! I too would like to invite Danielle to live with me for the next 83 days!!!

  18. sarah lee Reply

    Nice catch Greg! I’ve had a couple close calls myself bur thankfully checked the lables.

    Everyone knows bacon and sausage are full of sugar right?

  19. Bushy Reply

    interesting – i’m experiencing something totally different. i feel outstanding. still can’t fly yet though. . .

  20. Nettie Reply

    No bacon??? Okay, the crankiness is back!

  21. Greg Reply

    Greg Benton’s post raises a question on labels. (BTW, way to rip my heart out, buddy. Now both Nett and I are cranky)

    Trader Joe’s Raw Cashews have one ingredient: Cashews.
    However higher up in the Nutrition Facts box under Total Carbohydrates, it lists 2g of sugar per 1/4 cup serving.

    On the other hand, Trader Joe’s Thai Lime and Chili Cashews have the following ingredients: Cashews, Thai Lime Leaves, Lemon Grass and Thai Lime Seasoning (Salt, Sugar, Lime, Paprika and Spices (Lemon Grass, Thai Lime and Chili)), Salt, Rice Bran Oil. However again higher up in the Nutrition Facts box under Total Carbohydrates, it lists 0g of sugar per 1/4 cup serving. This is where I was deceived on the sugar. I had/have no clue about rice bran oil.

    Anyway from a sugar perspective, are both of these nuts non-paleo? Should we be checking both ingredients and the nutrition facts block?

    In any case I’ve docked myself two points for two snacks that included those “Skinny Buddha approved” morsels of yum and apologize to those of you I led down that dark and forsaken path.

    How many more days of this madness do we have???

    I’m going to go eat some sand with John.

  22. Greg B. Reply

    Greg, I am really sorry. I felt terrible for posting that knowing how much you liked those nuts, but I also want you to get the most from this challenge and to do that you need to keep those refined sugars out.

    I will let Sarah or Mark weigh in on the sugar question since they are the experts, but my understanding is that if it is in the nutrition information, then it is the natural sugars that are in the food. And if it is in the ingredients section, then it is the refined additives that we are attempting to avoid.

    Once again, really sorry for ripping your heart out and making you cranky. Come for the early workout tomorrow and I will give you a big hug 🙂

  23. Lindsey Reply

    Paleo Pizza – You can pretty much go crazy on the veggie toppings

    3tsp olive oil, divided
    1 cup almond flour
    3 Tbs cashew butter
    1/3 cup egg whites
    1/2 cup chopped onion
    2 cloves minced garlic
    1 chopped red pepper
    1/2 cup halved grape tomatoes
    1 large Italian sausage, cut in 1/2″ slices (optional)
    1/2 cup marinara sauce (see previous post for this)
    1/2 tsp oregano
    1/2 tsp fennel seed

    Mix almond flour, cashew butter, and egg whites in a small bowl. This makes the dough.

    Cover a pizza baking sheet with 2 tsp of olive oil, then spread the “dough” mixture over it, making a 1/4″ thick crust.

    Preheat the oven to 250 F.

    In a skillet, add the remaining olive oil and the sliced sausage.

    Once browned remove from skillet and place in small bowl.

    Add the garlic, onions, and red pepper to the skillet. Sauté the veggies shortly. You do not want them to be too soft.

    Cover the dough with the marinara sauce, then add the meat and all the vegetables except the tomatoes.

    Add the oregano and fennel seed

    Bake for 30 minutes.

    Remove from oven, add the halved tomatoes.

    Makes 4 servings.
    Taken from: The Paleo Plan Recipes

  24. Cape Cod Val Reply

    Well this diet certainly keeps ya regular 🙂

  25. Nettie Reply

    Just had the Brazilian fish stew – delicious!! Definitely a keeper – even got Greg and I in a better mood 🙂

  26. Nicole Reply

    Here is a bit about nuts that I pulled from Robb Wolf’s website…

    NUTS & SEEDS:

    Filling and nutritious. Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to screw up your fat profile with nuts though. Lots of nuts have an unacceptably high omega 6 / omega 3 ratio. Here are the best choices:

    Walnuts

    Macadamia nuts

    Pecans

    Nuts in moderation are very healthy but overeating them can stall weight loss. Cashews especially are delicious but surprisingly high in carbohydrate and contain too much omega 6.

    Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients which can cause some real health problems.

    Note: Lots of packaged, shelled nuts are covered in trans fats! Read the label! Best to buy raw, unsalted nuts and spice them at home. When in doubt, buy walnuts and/or macadamia nuts.

    Also, here is a link about the cashew… interesting read if you have an extra minute:) http://cavewomanrunner.wordpress.com/2008/11/17/cashews-bad-for-you/

  27. NJR Reply

    I feel better today than I did yesterday, hope the trend continues…. I think my biggest problem was not enough calories. So i’m watching that. I actually made a soup today that was so good. I got the idea from Nicole S. but here are my ingredients:
    Cook a whole chicken in a crockpot for 4 hours I put in 2 cups of water,chopped onion, carrots ,celery and garlic.
    After 4 hours take the chicken out and put into a strainer over stock pot. Let it cool (important for your fingertips)
    I then put carrots, celery, and onions into a blender with a little broth and liquified, then returned it to crockpot.
    Remove skin, bones and fat from chicken (it falls apart nicely!) Cut up chicken and put in seperate bowl. Rinse out strainer… pour broth from crockpot through strainer into stock pot (i had some bones in mine) add cut up chicken, can of diced tomatoes, bag of mixed veggies, summer squash and cauliflower and 2 more cups of water return to boil, season to taste with kosher salt and fresh ground pepper.
    Mine didn’t have much broth but was loaded with tasty goodness!

  28. Kristen/Ken Reply

    Hello guys; here is a tip if you can’t make it to the WOD because you are surrounded by children. Try a crossfit kid workout : we have tried a few that look like 25; 15; 10; 5 :sit up; push ups ; jump rope; squats, and mix in a sprint.Surprisingly, the kids LOVE it; and are disappointed if you do it when they aren’t around.

  29. Amanda Reply

    I am feeling a bit more sluggish than usual. Find it is very hard to get motivated for workouts, but once I get going I’m good. Interestingly enough I had a PR on my clean and on my 500m row today?

  30. Katherine Reply

    Amanda, you BAD ASS!

    Made some Cauliflower Rice tonight….very easy

    2 tbsp EVVO
    1 Head Cauliflower
    4 cloves garlic
    chicken stock

    Into a big bowl, Grate cauliflower into rice size little pieces

    heat olive oil and garlic in a pan…add cauliflower and cook for 3-5 min

    Add about a cup of chicken stock (more if your c-rice is drying out quick)

    cook for another 5 min, or until the liquid is gone.

    Dunnnnnnzzzzzzo

  31. MattR Reply

    nothing to do with the challenge cuz i’m hurtin when it comes to paleo livin…anybody ever tried a “Tough Mudder” event? This looks hilarious & fun…would be into trying it if we can get some people interested..guess there is an event in VT some time in May..basically a 12ish mile run thru mud & thru a ton of goofy obstacles..http://toughmudder.com/events/new-england/…check out this link, it looks hilarious

  32. sarah lee Reply

    Monday People All get a point… Great comments everyone.

  33. kateyb Reply

    Found a great treat for chocolate lovers: cocoa, honey, and coconut milk. Just mix and heat. It’s maybe the best hot chocolate I’ve ever had. also, good mixed with coffee. I love it!

  34. sarah lee Reply

    Greg… Do what Greg said… Always read the ingredient list. Here is a example. Someone asked me about a salsa that has only paleo ingredients but the label says a gram of sugar. That is acceptable because they are natural sugars. The coconut milk creamer that I had to give up also has less than a gram of sugar but contains added sugar…

  35. sarah lee Reply

    Katey. I have been putting that in my coffee since you told me that. I love you for it. Thank you.

  36. crossfit mama Reply

    Nettie and Erin,
    I’m packing my bags and movin in.

  37. Kristin Reply

    Ok guys, I know I have been pretty crappy in the posting department…mostly cuz, even though I can cook, I have little time for food prep and all your amazing recipies are intimidating. My ideas are usually more of the quick and easy variety…but I decided there has to be others out there like me so here’s my tip of the day: if you’re on the road all day, like Jane and myself are frequently, and you need an easy paleo friendly meal of the non-fast food variety you can stop at any grocery store and pick up a rotisserie chicken. It’s quick, easy, usually not too expensive and a really great source of protein. Most grocery stores also have premade salads you can purchase and a piece of fruit. Put oil and vinegar on the salad and you’re good to go. Can be a bit awkward to eat in the car but it’s well worth it. Also, there is a really great uncured turkey bacon at trader joes with no sugar…it’s actually called uncured turkey bacon…I highly recommend it! I’m loving reading all your posts…the recipies are awesome!

  38. Drew Reply

    Just a warning on those rotisserie chickens though, if you check the ingredients some of them have wheat, sugar or MSG. Just be careful which one you get. We don’t need another Thai/Lime Buddha Cashew fiasco.

  39. Katherine Reply

    Matt, two of my friends just did tough mudder. They had a great time.

    There is also warrior dash…a little shorter I think.

    http://www.warriordash.com/

    I am totally down for mud running and so would 4 or 5 of the girls I run with. We always say we will do it, and then dont.

    I’m sure some C3 fools would do it too!!!!

  40. Traci Reply

    Tom did a warrior dash in Sept, in Windham,NY (and placed 200th out of about 5000 people), lots of crossfitters there, and the atomsphere was really cool! we had the kids so Tom did it by himself, but there were lots of “teams” competing together. It would be fun to get a team from C3 together.

  41. Katherine Reply

    Yesssssssssssss!

    Mud + running + friends + music + beer = great weekend

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