Wednesday WOD, December 29, 2010

Posted on 28. Dec, 2010 by in Nutrition, WOD

Mobility WOD

Holiday Schedule:
Monday-Thursday: Regular class schedule
Friday, Dec. 31, New Year’s Eve – 9 am class only
Saturday, Jan 1.-Closed


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Modified version:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Angie is a tough WOD, one that you have to be wise in your approach. Scale as necessary because 100 pullups is no joke. Compare to September 17. Post time to comments.

Paleo January, Week 1
Paleo January is around the corner, and we wanted to help get you started on the right foot! There are a few ways you can tackle Paleo – don’t be afraid to try new things and get creative! At the end of the day, Paleo is about meat and vegetables, and you can be as simple or as creative as you want!

Below are a week’s worth of meals. This is A LOT of food! Each meal is designed to provide you leftovers for the next day’s lunch and/or dinner (If you are cooking for one or two, don’t make all of the meals – two or three should be plenty to get you through the week!). Adjust the meals as needed to fit your time schedule. If you are time crunched during the week, that is ok too – cook several chicken breasts on Sunday, and eat those throughout the week with your favorite fruits and vegetables. Crock pot meals are also a great time saver, and I will try to include one of those each week too (these are also great because it makes a lot of food that you can freeze and eat later.) Deli meat is also another time saving meal if you are in a time crunch and need something quick (be careful to not eat too much deli meat because it’s high in nitrates).

I also tried to find meals that are not too expensive to make. You do not have to spend a ton of money to eat well. It’s about eating fresh fruits and veggies with some meat. If you make one of the meals and end up with tons of food, freeze some of it, and eat it in a couple of weeks (you can save a ton of money that way!). You can also save by halving some recipes (I know it’s hard to by half of most items at the grocery store, but you can use what you need and freeze the rest for later).

I will create a meal plan each week with a variety of meats, fruits and veggies each week. Let me know what you are looking for, and I will try to find something tasty!

(Some recipes will call for meat/vegetables in ounces, and most of the time, at the store, you buy those in pounds. 16 oz. is one pound, so if you know you need 8 oz. of something, get half a pound. If you get anything at Central Market, don’t tell the kids behind the counters you need ounces of something – they will tell you the scale only measures in pounds. :) )

Week 1 Grocery List (If you go to Target, this list is in order of the store from front to back):

Fruit (your choice – get what you like)

Zucchini (2-3)
Green and/or red pepper
Salad greens
Sweet potatoes (2-3)

Deli meat (get 1-2 lb. at the deli counter if you can)

Raw nuts (whatever kind you want – if you want to save some money and don’t mind an extra trip, go to the Vending Nut Co. on Montgomery St. – you can get a pound of nuts under $6. Nuts are also on sale at the Kroger off of University by TCU for $3-$4/lb. with a Kroger card.)

Pork Loin (1-2 lb.)
Bacon (you can omit this to save some money – it’s a breakfast food, and you’ll have plenty to eat otherwise)
1/2 lb. ground beef
Chicken sausage (it’s by the breakfast sausage-get whatever variety/flavor sounds good)

1 can tomato sauce
1 jar of marinara sauce
1 jar of salsa

Bag of frozen chicken breasts
Eggs (go ahead and buy 2.5 dozen – you will eat them all before they go bad, and it will save you some money)

SPICES/SEASONINGS you will need throughout the week (add these to your pantry – you’ll need them each week! If you are unsure about which ones you will want to have, go to Central Market and get spices in the bulk foods section – you can get samples for less than 50 cents.)
Chili powder
Fajita seasoning
Garlic powder
Olive oil

Breakfast: Egg-Veggie Scramble
Lunch: Deli meat (about 5-8 oz.), almonds or avocado, and an apple
Snack: Fruit (your choice) and a handful of almonds (less than 15).
Dinner: Chicken (or beef) fajitas (Cut 3-5 chicken breasts in strips; marinate in fajita seasoning, olive oil and 1/4 c. water). Slice and dice green and/or red peppers, jalapenos, and an onion. Saute veggies, then add marinated chicken. Cook until done (about 8 minutes). Serve with salsa and avocados.

Breakfast: Eggs, bacon, and an apple
Lunch: Use your leftover fajita meat to make a fajita salad: Mix salad greens, your favorite veggies, fajita meat and salsa together.
Snack: Fruit and nuts
Dinner: Chard of Many Colors (Save a couple of chicken sausages for Thursday am! Also, I haven’t ever found “chard”, so I use zucchini, squash and onion)

Breakfast: Egg-veggie scramble
Lunch: Leftover Buffet! Graze your fridge for leftovers!
Snack: Fruit and nuts
Dinner:Baked Rosemary Chicken (Use the frozen chicken breasts you bought to make the chicken fajitas)

Breakfast: Sausage Stir Fry (Use your leftover chicken sausages from Tuesday)
Lunch: Leftover Buffet!
Snack: Fruit and nuts
Dinner: Crock Pot Pork Loin

Breakfast: Eggs with Salsa
Lunch: Your choice of the leftover buffet!
Snack: Fruit and nuts
Dinner: Graze the fridge or try a Paleo Pizza!

For the weekend, make a sweet treat, Candied Pecans (from Paleo Mama):
1 lb or roughly 4 cups of pecan halves
1 egg white
1 tbs water
2/3 cup honey
1/2 tsp sea salt
1/2 tsp ground cinnamon
1. Preheat oven to 250.
2. Line a cookie sheet with parchment paper.
3. In a large bowl, put in egg white and water. Using a fork or whisk, beat together until it is frothy.
4. Dump in pecans and stir until they are completely coated.
5. In a measuring cup, combine honey, salt, and cinnamon and carefully stir to combine.
6. Pour honey mixture over nuts and stir to combine completely.
7. Dump contents of bowl onto cookie sheet and using a rubber spatula, press into a single layer.
8. Bake for about an hour to an hour and a half, stirring every 15 minutes.
9. Pull nuts out of oven, and put them onto a glass baking dish to cool (if they cool on the parchment, they will stick).
10. Once cool, break up and store in zip top bags at room temperature.

Post thoughts to comments.

28 Responses to “Wednesday WOD, December 29, 2010”

  1. Amie

    28. Dec, 2010

    WHEW! I know that’s a lot of info to digest! I made the “Chard of Many Colors”, as well as some Paleo Chili for the afternoon crew Tuesday – both recipes are really similar and work well with whatever veggies you happen to have on hand. (I added a red chili, bell pepper, squash and zucchini to the Paleo chili, and it had quite a kick to it. ) A few people asked for the recipes – I linked them here :)

    I am working on meal plans for the next few weeks – if there is something you want to see, let me know, and I’ll try to find it!

  2. Whisky

    28. Dec, 2010

    How many people are going to gain weight on the paleo diet because there aren’t any hard limits on the quantity of food you can consume?

  3. Bo

    28. Dec, 2010

    Who knows? But from my experience, I have actually lost a little weight and I eat a ton. But maybe that is my youth and inexperience. 😉

  4. Andrea

    29. Dec, 2010

    I’m going to gain lot of weight, doing vegetarian paleo, which requires consumption of 16 pounds of artificial bacon bits with every meal. I will then be able do weighted everything.

    So excited about Angie. Hand-rips here we come!

  5. Andrea

    29. Dec, 2010

    Also, “healthy women 20-40 years of age, needed for study of stress age.” At unthsc.

  6. Ronin

    29. Dec, 2010


    It would come down (mostly) to the carb side of Paleo. If folks hammered down yams and sweet potatoes – or worse gobs of fruit while patting them selves on the back for eating Paleo, they will likely gain weight. The body will release insulin and convert this crap to fat.

    It is also possible to eat so much protein in a single sitting that you start converting the excess to fat, and even sugar if you really hit the steak circuit with the result that you blow yourself out of ketosis.

    OTOH, if one keeps the protein down to reasonable levels in a single serving, eats no carbs beyond what is found in non starchy veggies and minimizes dietary fat, the weight will pour off.

    I’d suggest that instead of these no accounting paleo challenges, we instead take a page from NorCal Strength and Conditioning and put before and after pics and weights up on the wall. Make a contest of it.

    Weight loss for us fat folks, and maybe lean gain for those other folks (damn them)?

  7. Amie

    29. Dec, 2010


  8. david

    29. Dec, 2010

    50/100/100/100 – 19:42 nice to workout after 5 days out with cold; tried the neti pot for first time – outstanding.

    I’m in on the weight loss contest. gonna paleo/atkins for the most part except for the booze and other slip ups.

  9. Lance

    29. Dec, 2010

    I am trying to stay on the plan. I ate a two egg omelet (no butter) this morning with vegetables and a very small amount of chicken left over from last night’s meal. I planned a snack of 3 strawberries, a hand full of nuts, one carrot and about 20 small berries. Is this good, bad, I guess I am asking am I on the right track. Dinner as a meal is easier than the daily routine.

  10. FrankTheTank

    29. Dec, 2010

    Angie – 19:35 – not a PR

    I think I am in on the Hops and Malt Paleo diet. Will get on the scale monday.

    Ronin – I am going out to LA for the Rose Bowl and I corresponded with Crossfit Hollywood about dropping in on Friday. Ryan said your daughter works out there. What is her name? I will look for her.

    Is anyone in the market for a good Labrador Pup? I bred my male, and he has had a couple people back out. There are two or three black males available. Available next week.

  11. Amie

    29. Dec, 2010

    That sounds good! The best way to tell if you are on the right track is how you feel. If you feel really good, you ate the amount of what you needed to, plus the right combination of protein/fat/carbs for you (it’s different for every body). If you are starving, you aren’t eating enough. If you are so full you are almost sick, you ate too much, haha…..stick to meat, veggies, fruit and some nuts, and you are good to go!

    (Stick with it – it does get easier the more you do it)

  12. Ronin

    29. Dec, 2010

    Her name is Chase.


    What are you trying to accomplish? If it’s loosing weight ditch the damn fruit. You’ll need to be eating more protien. Since you’ll want to metabolize your own fat, you’ll not eat all that much.

    OTOH, maybe you have a different goal?

    Have a look.

    You might also find his book helpful.

  13. Ronin

    29. Dec, 2010


    Have to respectfully disagree with Amie on that.

    Your sense of hunger is NOT an indicator of whether or not you are eating the correct amount. All sorts of fat folks are hungry all the time, and stuff their faces accordingly.

    OTOH, if you get into Ketosis, you will find that the hunger thing goes away to the point that you’ll have to remember to eat – which you gotta do to both spare your own muscle and keep your basal metabolic rate up.

    Remember that there is no such thing as an essential carb. Get your vitamins from non starchy veggies. Once you reach your body composition goals (again assuming that is what you are up to) you can, very slightly, reintroduce a bit of carbs.

    Also if you are really going for big fat loss, supplement your electrolytes. Magnesium, Calcium, Potassium.

  14. Andrea

    29. Dec, 2010

    I would advocate moderation in just about everything, except for fun and other adrenaline release-provoking activities. Ketogenic diets have proven helpful to people with uncontrolled epilepsy and may be of benefit to epileptics in general, to victims of stroke and other forms of brain injury and possibly cancer. They come with other effects that may not be worth the discomfort to healthy people. This includes kidney stones and, in women and girls, amenorrhea. Amenorrhea is associated with bone loss, increasing risk of osteoporosis, and indicates problems in hormone balance. Supplementation with calcium may help with this, but then again, it might not. Physiology can be quite complex, and consumption does not necessarily indicate absorption is occurring. It is quite possible that something that causes hormonal imbalance in women may also cause hormonal imbalance in men. Playing with one’s physiology, when we don’t know the unintended outcomes of such play, may be inadvisable, especially long-term. The current state of research indicates no harm though, from short-term ketogenic diets. ( I am sorry to roil the waters, and hope no one has been offended.

  15. Driggers

    29. Dec, 2010

    17:44 RX

    I like watching Angie do pull ups :)

  16. Driggers

    29. Dec, 2010

    Oops 50/100/100/100

  17. CODY

    29. Dec, 2010

    50/100/100/100. 17:00 don’t stop for breath on the squats just slow down. Once you reach muscle failure on the push ups start knocking them out in sets of five. Sit ups are too easy, sit up fall back.

  18. Bo

    29. Dec, 2010

    16:58 rx
    I love Angie (Platt)

  19. Eric

    29. Dec, 2010

    15:00 50/100/100/100

    Did this one at home.

  20. whisky

    29. Dec, 2010

    I’d add broccoli to the top of that shopping list. It’s quick to steam several cups of it then drizzle it with olive oil and crack some pepper on it. After you eat it you’ll also shit right.

  21. PAU-KUNE

    29. Dec, 2010

    Whiskey – I thought Mackey ran you off

  22. Whisky

    29. Dec, 2010

    You’re not allowed to talk if you have to use 2″x4″ blocks to perform squats.

  23. Amy

    30. Dec, 2010

    75/100/100/100 w band 19:41

  24. Driggers

    30. Dec, 2010

    and whoa.. that is a lot of Paleo stuff, thanks Amie!

    Ronin, how do you know so much about all that? It’s very interesting.

    Whisky, don’t be mean to Mark.. you don’t even live here, you shouldn’t post on here.. jeez.

  25. Ronin

    30. Dec, 2010


    For some reason my answer didn’t post.

    her name is Chase and her box is:

    crossfit high voltage

    in Burbank

  26. Whisky

    30. Dec, 2010

    I own property in Fort Worth which I pay taxes on. That gives me the right to a voice.

  27. Andrea

    31. Dec, 2010

    Gives up and returns to her ivory tower. Thinks its actually melmac.

  28. Lori

    01. Jan, 2011

    Hey Brent,
    I think I know someone who would be interested in the lab pup!! Just let me know when you get back in town. Have you got them at the house?