Drew's Weekend Update

As we enter into the 3rd week of the challenge, I’ll make note of a few observations that I’ve had over the past two weeks.

My food choices have been pretty damn good. I don’t get enough vegetables in my diet, but the grains and sugars have been all but eliminated. Until just a few days ago, I would have a small chocolate milk after some heavy workouts. It was my treat to myself until I decided to look at the nutrition label. Oops. The second ingredient after milk was High Fructose Corn Syrup. DAMMIT. I believe the fourth ingredient was Sugar. DOUBLE DAMMIT. I expected a little sweetener….didn’t expect to see it twice. Luckily, my lovely wife concocted a decent substitution for the sweet chocolate fix after a workout. Unsweetened Almond Milk, Unsweetened Cocoa, Stevia. Mix in the Magic Bullet®….sweet tooth satisfied.

For reasons that I have complained about all too often, I have not been able to spend a lot of time in the box. One of the great things about CrossFit is that it is a full body workout almost every day. Unfortunately, if you are dealing with an injury to a significant part of the body, in this case shoulders, finding good substitutions can be difficult and repetitive. Through the recent shoulder bias into the mix and it make for Drew spending more time away from the gym than in the gym. Yup…I just went 3rd person.

With the diet alone, I feel like I am starting to lean out…getting back toward the pre-surgery numbers, albeit slower than the Diet/WOD mix. I am still mixing in my 2-3 WODs a week, but hopefully with the right rehab, those numbers (as well as WODs Rx’d) will get back to the 5-6 number. Lungs, on the other hand, still have a long way to go.

Still need work on my sleeping habits. I am a major night owl, and lucky to get 6 hours a night.

Still drink my Coke Zero. Don’t plan on changing that. I’d like to turn this into a lifestyle change, and I’ll consider Coke Zero that in-law that you just have to deal with, b/c they aren’t going anywhere.

On to week three.

Oh, and Pebbles....just my two cents.

Hello Paleo World...Are You There???

I am going to make a list today:

1. I am making a list because I haven't seen Jacob post anything in quite some time. How is the challenge going, buddy?
2. How did the weekened go for everyone? Are you still going Paleo strong? Did you cave in?

3. Congrats to those who lifted at the USAW/Crossfit Open in Co Springs (Doogie, Leo, Cheston, McLar). It makes me want to compete in USAW again. Speaking of, I am going to sign up for the Nov 6th meet in Buffalo Grove. Who is with me? Let's win this thing.

4. I really miss Collin's Paleo video of the day and expect to see a new one before the end of the day.

5. Is everyone keeping up on their exercise? At least 4 times a week, right?

6. Pick up a copy of Robb Wolf's new book, The Paleo Solution. I just finished reading it last night and it reaffirms why we need to do this challenge and also why I might just keep doing this forever...

7. I need help deciding what to be for Halloween. In true Paleo fashion, I would like to be Pebbles, Wilma, or Betty. Votes please! :)

Additional Paleo Challengers!

Hello Paleolas!

We have added on to our original line-up of challengers. As of today (Sunday, Sept. 26th), here is an updated list of competitors along with the originals that started last Sunday. As stated earlier today, please do not forget to put in your part of the $ if you have not done so yet. The pot is getting bigger (but don't tell Pat that). Also, if you just started and feel comfortable doing so, please send us your before photo for the blog!

The Gang:

J-Po

Lean Body Mass: 117 lb

Fat Mass: 44 lb

Body Fat: 27.8%

Laney

Lean Body Mass: 105 lb

Fat Mass: 28 lb

Body Fat: 21.2%

Mo

Lean Body Mass: 113 lb

Fat Mass: 27 lb

Body Fat: 19.5%

Beck

Lean Body Mass: 110 lb

Fat Mass: 22 lb

Body Fat: 17.2%

Drew

Lean Body Mass: 150 lb

Fat Mass: 29 lb

Body Fat: 16.4%

Doogie
Lean Body Mass: 173 lb
Fat Mass: 36 lb
Body Fat: 17.3%

Ashley
Lean Body Mass: 106 lb
Fat Mass: 38 lb
Body Fat: 26.5%

Jacob
Lean Body Mass: 175 lb
Fat Mass: 17 lb
Body Fat: 9%

Dangerous
Lean Body Mass: 126 lb
Fat Mass: 40 lb
Body Fat: 24.1%

Collin
Lean Body Mass: 179 lb
Fat Mass: 25 lb
Body Fat: 12.3%

PC
Lean Body Mass: 140 lb
Fat Mass: 20 lb
Body Fat: 12.5%

K-dog
Lean Body Mass: 100 lb
Fat Mass: 16 lb
Body Fat: 13.8%

Yaz
Lean Body Mass: 98 lb
Fat Mass: 39 lb
Body Fat: 29.0%

Dingo
Lean Body Mass: 225 lb
Fat Mass: 35 lb
Body Fat: 13.6%

Let's stay stong and bust right into WEEK 2! Keep up the good work, ladies and gents! Be prepared.

Paleo = What I do when I write my friend Leo a check!

The title comes from a joke I found quite funny that my friend's grandfather told me.

Anyway on to my Day 2 food followed by some random musings and finally a music video.

Breakfast
- Pineapple slices
- Progenex shake
- Lots of black coffee

Lunch
- Sliced roast beef
- Baby carrots
- Left over flank steak
- 1 12oz diet coke (don't you judge me!)

Snack
- A really good trail mix I found at CVS. I had lots of good dried fruit, almonds and walnuts in it.

Dinner
- Grilled chicken
- Edamame

Random Thoughts
- I heart Costco.
- I did my first paleo challenge one year ago, started 9/1/09 and went through 9/30/09, and what I can tell you is the first 10 days are the worst. If you can make it though 10 days it will become habit. I promise you that!
- Yaz, do not go anywhere near a scale! Scales are the devil and will not show your true progress.

Paleo Music Video

The MUPPETS!

Cori Dangerous nearly gets in trouble...

I thought that today was the hardest day yet. Mostly because I locked my keys in my car, pushing my time to cook way back and I had to rush my cooking to get it all finished in time before my clients showed up. For breakfast, I had 2 eggs, salmon, a yellow bell pepper, and an orange. Despite my setback this morning, I have not cheated yet and that makes me excited!

I also found that my snack of raw walnuts today was NOT satisfying and I wanted to barf all over the CTA bus while I was eating them. I also wanted to get off the bus and get tasty food. Carb craving for sure. You would all be proud though, because I didn't cave, I went home and had some chicken and vegetables. Dinner is the same tonight. Afternoon snack consisted of an avocado.

Lessons learned:
1. Prep your food the night before.
2. Don't eat raw walnuts on the CTA, or at least pair them with something, they are nasty alone
3. I need to eat more protein - are you keeping track of yours? I need 150 grams, I have been around 100 the past few days.

How are you guys feeling today? I think if you can get through 3 days of anything, you can get through 40...

Rock on.
-Cori Dangerous

Collin Chimes In

Hi squad,

Wanted to give my Day 1 update from yesterday (Yes I started yesterday and not Sunday).

Breakfast
- Diced pineapple
- Progenex shake

Lunch
- Sliced roast beef
- Baby carrots
- Dried fruit
- Small salad w/grilled chicken

Snack
- Blueberry Craisins

Dinner
- Flank steak
- Turkey jerky

Thoughts on diet coke
After reading all the paleo stuff out there it seems like having a DC every now and then isn't going to kill you. I think as long as you aren't inhaling 40oz. of it every day you should be okay and it won't have adverse effects. Just my two cents.


Music Video to Help with your Paleo Lifestyle