Sunday, September 23, 2012

Monday



Let's talk about carbs.

The Paleo way of eating is naturally a fairly low-carb diet - after all, we are eating a basic whole food meats and vegetables diet.   We are no longer eating the refined and densely packed carb sources like cereal, oatmeal, crackers, breads, and muffins.  As long as we are not stuffing ourselves with bananas and papayas and sweet potatoes all day long like Durian Rider, we are not likely to approach the standard American carb load of over 300 grams a day.  This is one reason people can get the "Low Carb Flu" while adapting to an ancestral way of eating - you can feel foggy or lethargic as your body learns to live without a constant drip of glucose.  (It's temporary! Hang in there!) Your carb intake may be quite low if you are only eating vegies like lettuce, cabbage, green beans, onion, and asparagus; they contain very little carbohydrate or calories and are quite filling.  If you eat at least a fist-sized hunk of meat every meal with some green vegies, a bit of starchy tubers, and good fat, you will end up with a nicely balanced meal.  It's usually not necessary for hard-charging CrossFitters to go too low on carbs, however, how much carbohydrate you need and when to eat it is a puzzle which is unique to you and you will only find the answer by playing with it. 

Mark Sisson's carb curve.

Carb me maybe?

Yummy recipes.

Starchy tubers.  Good for post-workout.

I don't recommend weighing and measuring your food unless you are really serious about performance and want that last 1%.  However, the block charts in this Zone Diet summary from the CrossFit Journal (free article) will give you a good idea of the relative carb density of various foods.  For instance, a quarter bagel has the same number of carbs as a third of a cup of squash or a cup and a third of cooked cabbage.  More reading about the Zone from Mark's Daily Apple and Robb Wolf.



Press 5 rm
1 set at 90% amap

 Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 80-85% of 3 RM Power Clean
*We will drill these movements, this WOD is NOT for time but for quality.

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