WOD: “CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Note: Our Winter 2010 Nutrition Challenge is coming to an end this week! As some of you have noted, yesterday should have been the last day of the challenge, if you count exactly 7 weeks from the first day. However, since we did a “soft” beginning with two weeks to join, we might as well do a “soft” ending, with this last week to finish it. Now, this doesn’t mean that it’s the slow transition back to “cupcakes-unlimited” 
… and somehow I think this is not going to happen. The goal of our challenge was to improve the quality of food we eat, as well as the macronutrient composition of our meals, and to get a glimpse into what it feels like if we use better “fuel”. Those who stuck with us experienced a number of changes, ranging from inches off waistline, to improved performance in the workouts.
I’d love to hear your side of the story. What worked? What didn’t? Did the light bulb go off in your head (and if it did, when?) or something didn’t feel quite right? Are you staying the course from here on, or are you going back to your old ways? Do you feel like you were almost there but might need a bit more help with something? Post your thoughts to comments or hit me with an email. I’d love to hear from you.
In the meantime, try to come in a few minutes before the class this week to get your “after” pictures taken. You can also take your pictures at home (Front view, side view and back view. Men are in shorts. Women are in shorts and sports bra/bikini top) and email them to vadim@crossfitlic.com
Reminder: Skiing/snowboarding day trip is this Sunday. If you want to join us, RSVP via email.
Interested in training with us or know someone who would? Check our upcoming Foundations program schedule. Sign up for the free intro session on Saturday, 11am. No experience is necessary.
From humble beginnings: Linda, learning the back squat back in August
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for challenge, linda, you should throw al over your shoulder and run the tough mudder course
Shur, you call that a challenge? That would just be child’s play.
As for Vadim’s commentary above, I would have to say that I, for one, was skeptical that diet could have that much impact on one’s performance and body. But if you look at me now versus a month ago, the changes really show. I didn’t think I had much to even lose when I first started – I thought I would just perhaps get stronger, but I have really become leaner and feel great. Who knew I had so much junk.
I didn’t really feel/see the difference until about week 4 or 5, but since then I’ve been hitting PRs pretty much every WOD. The main things I cut out of my diet were rice/bread, alcohol, and sweets. I doubt I can maintain as strict a diet as I have the past several weeks going forward, but I will definitely try to make smart food decisions and stay as paleo as possible. Maybe I’ll just incorporate “cheat weekends” rather than just one “cheat day” into my week.
Awesome work Linda, I was honestly blown away last week when you did the Tabata Mash Up in the 340s!!
My exact words were “Linda is a freak!” I say your an Undercover Ninja for sure…
As far as my point of view on this 7-week venture into Zone/Paleo + Dairy two-a-day la la land: it honestly was a life changing experience. This isn’t to say that I didn’t hit some bumps along way, but every unfavorable event was used as a lesson to correct my course of action.
Off the bat, the first couple of weeks were pretty brutal. The detailed weighing and measuring of the Zone (My Zone: 19P, 10C, 46F) was turning something I loved to do (Eat) into a job. However, after taking this “weigh and measure” approach for the first two weeks I was able to eyeball my portions and visualize my Zone. It’s funny but every time I look at food now I think of it in terms of blocks (weird I know). If I see a piece of steak I’ll think “7 Protein Blocks of Delicious Steak!” Through this eyeball measuring approach of the Zone, I was able to carry the last month of the challenge by subconsciously keeping my desired balance of macronutrients. This allowed me to enjoy my consumption of food, while staying in the Zone. I also ran into a period were I was starving at all times. At this point, I loosened the Zone and just increased the fat/protein intake as needed to keep me satisfied. The main point of this challenge for me was increased performance, not weight loss. If I wanted shed some fat and bring out my abs, I honestly feel that a diet with some level of caloric deficiency (strict balanced Zone) is the best way to achieve this (again, not what I wanted). Consequently, my body did transform a bit for the better. As I said earlier, my lower left ab is visible if I dim the lights in my apartment and stand about 15 feet from the mirror with a heading of NNW.
Another major challenge I encountered were SWEETS!! To be honest, while being on a steady grain diet and consuming regular amounts of sugar, I was never huge on sweets (perhaps the constant consumption of bread and sugar infested cuban coffee satisfied this). However, during my first 2/3 weeks of doing the challenge I couldn’t look at a brownie or cookie without thinking ‘FML’. I could honestly say this obsession over sweets gradually wore off to the point where I still occasionally rub or feel up on a brownie, just not that often
Vadim and Olga were right, the cravings slowly go away.
Next topic of discussion, Alcohol. Along with alcohol, I gave up my social life and almost lost some friends in the process. But to honest, I got to a point where I wasn’t even interested in drinking that much. I was in such a Zone that I didn’t want to break out of it. I also noticed that cleansing your body of alcohol, makes you that much more sensitive to it in the future. I’m not gonna lie: I had four whiskeys on the rocks this Saturday along with a delicious ice cream sandwich (caused Andy Samberg – Jizz In My Pants reaction) from the MeatBall Shop. I was pretty gone and the next morning my body felt horrible, much worse than I felt when I drank a lot more before the challenge (reintroducing alcohol or anything bad to your body when it’s that clean really hits it hard). This just reasserted the negative effects that alcohol has on the body, so keeping the intake in moderation is key.
Lastly, the one thing I will incorporate as part of my diet from this point forward (different from challenge): cheat day and occasional light drinking. I thoroughly acknowledge the benefits of the Zone and Paleo and think that being as strict as possible is physically best, but not necessarily mentally (at least for me). Some people have the ability to be a machine (Vadim) and never look at a sweet with naughty thoughts. That is not me. I found that having the ice cream sandwich and a few drinks this past weekend actually helped in getting me motivated again for the upcoming week. I came back fresh, stress-free, happy, and mentally hungry to tackle the next week with my optimal Paleo/Loose Zone diet, until my next cheat day
Today, I am starting my next challenge. The Lifetime Challenge: Paleo + Dairy in Zone portions with a weekly cheat day. Cheat days work for me, mentally and physically. It keeps me sane and allows me to recharge my batteries and satisfy my sweet tooth. I will drink when I want and as much as I want (which honestly will be a lot less than before, perhaps 3-4 drinks a week). I do not like how my body feels the day after, hence keeping consumption to a minimum is key.
Big heads up to Vadim for all the pointers, guidance, and training throughout the last 7 weeks as I prepare for the Games. Also, thanks to my CF LIC family for working hard and keeping everyone motivated!
Stay thirsty my friends!
LMAO, wow, I didn’t realize how long this was. Sorry…
haha, well there is a “Tough Old Mudder” Award for the fastest finisher over 45 years so that might be Al’s only chance of clinching it :-O
btw, vadim, here is the waiver for tough mudder that everyone must sign on race day.
http://toughmudder.com/waiver/
also, for tough mudder, the water is 18 ft deep as this is needed for a safe “cliff jump” so if you must be able to swim…
Nice write up Carlos. I LOL’ed at the left-ab comment. Keep on being the machine you are man – look forward to training with you when I’m back in NY.
And HELLO to everyone at the box!
Hi guys… Linda, you do look different. And I am very happy Carlos beat his sweet tooth! I salut the hard work! I imagined people thought that this challenge would be hard, but at least now we know the change IS possible! And now we can stick to better eating habits
My challenge was to drink enough water. I did drink at least 7 glasses a day and it DID make me have more energy which is great. The best thing is that I got used to drinking 2 glasses of water after each meal. And now I almost never have to think that I have to make sure I drink. It is more automatic. But I am going to keep working on this until it becomes an auto pilot habit! (Like Vadim’s eating
)
Carlos, I am an undercover ninja. A Hiroshi in training, if you will.
Shur, I’m okay with a cliff jump, but how far do we have to swim?