Posts Tagged ‘paleo diet for athletes’

Conditioning day.  I like the cardio, but then I enjoy running.  I was hesitant when I first started CrossFit .. running on asphalt, which is something I have avoided since I left the Army.  But .. my knees have not been bothering me.  I imagine three explanations for this:

1-Wearing Vibrams;

2-Seeking the best diet for CF;

3-Doing CrossFit.

So .. to start the morning (already 79d outside at 5am!) ..


25 Double Unders

20 Sit Ups

10 Hip Extensions

10 Squats

Still no Double Unders here; though, I am starting to sneak in the occasional 4 or 8.  Mostly I do the 3 for 1, so in this case, 75.  Because I like jumping rope to warm up, I had already done 110 before I did the 75.


800 meter Run

50 Hand Stand Push Ups (HSPU)

800 meter Run

I used two abmats to judge the touchdown point for my head (I used to use three).  Which is not to say I touch down every time with two abmats; better to say Im somewhere in between 2 and 3.  Lol .. which is not to say I touch down every time .. but I can do about half (ok .. maybe 1/4 .. but Im getting there).


Total time: 10:00 minutes even.

When I finished, I did another 50 HDPU, and didnt even focus on the abmats .. just the drop, shoulder lock, then push back up.

Coach Keefa showed me a Kip to lift back up.  Interesting technique .. and it makes sense.  For example, in my additional 50, about 20 of those I did in Scorpion Pose because they are easier when the center of gravity is lowered.  The Kip move that Keefa showed me did just that: Dropped the legs into what I would call a Cobbler (Urdhva Baddha Konasana), then kicked them back up.  So .. lowering the gravity line to assist the lift.  Thats how I teach Yoga.

Ive never done 50 Hand Stand Push Ups before .. so lets see how I feel today during Yoga classes!

This mornings CrossFit. I like the cardio (in my vibrams). HSPU = Handstand Push Up. When I was finished with the second run (after time), I did another 50. I can break the plane ever so often .. lol .. but more ‘ever so’ than often! 😀


Here it is, Week Five, Day Fifteen .. my first triple CrossFit Day!


Lol .. I started tired.  I simply did not sleep enough; mostly due to over napping from yesterday’s first Double Day.

Being the trooper that I am .. I forged ahead.

Warm Up

50 Jumping Jacks

25 High Knees

Crab Walk (Mat 2 Mat)

10 Hip/Back Extensions

10 Squats

WOD – For Time, 20 Minute Cap

Row 20 Calories

30 Burpees

40 2-Arm Dumbbell, Ground 2 Overhead 45#/35#

50 Toes 2 Bar

100′ Overhead Walking Lunge 45#/25#

100′ Sprint

Coach Keefa, as always, walked us through each round, helping us scale.  She also explained how this was one of the ‘game events’ (modified).  Lol .. well, it got modified some more.

There is no way I am able (YET) to clean a 35# DB in EACH hand!

And those 50 Toes 2 Bar .. which are, like, hanging Jack Knifes .. Yikes!

So today’s little box of chocolate pick was soft on the edges, hard and crunchy in the middle!

I had a new workout partner today .. Christina.  Who basically glided through the WOD like she was on a cake walk.  However, no motivation could get me moving faster than ‘slow’ this morning.  I was that tired!

Which prompted me todo two things today:

-Read more than a few chapters in The Paleo Solution, and

-Buy a copy of The Paleo Diet for Athletes.

Its been a rainy day .. so a good day to read and learn more about fueling the CrossFit beastie.