WOD 120628

4 Pm Strength
1 RM Thruster
5 RM Sumo Dead lift

WOD 

20 M AMRAP

5 Pull ups
10 push ups
15 air squats

Another stolen post I seem to steal them a lot more than I write them. Probably a good thing.  Click Through to read it from the source 

http://gopractice.biz/2012/03/7-tips-to-faster-paleo-results/

A random young dude behind me at the grocery checkout line looks at my food selections on the conveyor belt and says, “Paleo huh”. I battled the numerous thoughts I had for less than a second and returned with, “why do you say that”? As the teller turned her attention my way he says, “your in shape, and your not buying shit food-Paleo”. Of all the conveyor cronies I have meet, he was by far the coolest.

Our CrossFit+Paleo mark is far reaching. As that reach grows, so does the responsibility to tell the story straight, making CrossFit+Paleo fully accessible to everyone, without losing an ounce of integrity along the way.

While it’s hard to fix something that ain’t broke, we can always improve on greatness. Paleo living works well, but sometimes we forget how to make it better or we never really knew to it to begin with. Try the seven suggestions below to make Paleo work even harder for you.

Weigh and measure

Weighing your food is like putting your time on the board, keeping a workout log, or adding weight to a bar. They are all Necessary for improvement.

First and foremost, if you have no clue how much you really are eating, there will be no way to change anything. You may not have to do it forever, but you better do it today.

Go easy on the butter

As far as we are concerned Ghee (clarified butter), Coconut butter, and other nut butters are usually Paleo assuming nothing weird and undisclosed went on during production. However, Paleo does not equal infallible.

One tablespoon of almond butter contains roughly 14 almonds. Eating 14 raw almonds is a whole mess of different than eating 14 pulverized almonds off a spoon. Chances are almond butter goes down much faster than the whole almonds they come from.

If your Paleo-plateaued, check your butter intake. It’s not that we must avoid butter derivatives, but always remember; butters are a very simple way to eat more than we need.

Manage hormones

My many years in bodybuilding left me well versed in various hormones athletes toy with for one reason or another. Mainly, because I had to be.

There was, and still is today, a countless number of situations where I find the information provided by athletes to be misleading to say the least. Take birth control, for instance. Birth Control, and it’s derivatives are catabolic steroids that are more than “common” in today’s non-paleo world. Sometimes birth control is so second nature we forget its a hormone, and hormones change things.

I would never tell a women to refrain from medication a Doctor may have prescribed for one reason or another, nor am I even close to an expert on the variations and their side effect. What I do know, is that forward thinking Doctors dislike a lifetime of external hormonal management when another, better, way exists.

If your currently taking exogenous hormones, chances are the Paleo diet is working differently within you, because your working differently in it. To find the best case scenario, you need a Doctor who will listen to your food guru, plus a willingness to experiment with the “elimination provocation diet”. Hopefully, by trial and error, patience, and global cooperation, we can present a best case scenario per person as opposed to a blanket statement covering every woman in the world.

Expect evolution

I have consumed less than 2000 calories a day, while weighing 200+ pounds. I was a vegetarian for a month, just to say that I did it. For years straight, I consumed well over 400 grams of protein a day to be big. There is not a single diet I have experimented with that works anywhere near as well as Paleo.

Working within the heath and fitness industry since I was a toddler has given me a healthy respect for transformation. While I have witnessed some unbelievable occurrences, others wouldn’t necessarily agree with my view. It’s not that their wrong, its that their perception is different. People aren’t high-speed internet connections, or instant espresso machine. Where I see a fast mutation, instant information junkies new to fitness see slow a evolution at best.

If you, or your loved ones, have spent a lifetime becoming unhealthy, followed by a few months of better living, you should be ecstatic with any change, not frustrated from lack thereof. The Paleo diet’s awesomeness does not exceed the human capacity for derangement.  Your Paleo evolution will show through more everyday, assuming your high-speed mind doesn’t get in the way first.

More water

Water ensures the metabolites, waste, and chemical by-products leave or migrate to their appropriate locations in or out of the body. That’s why we die when we don’t have it, we suffocate from the inside out.

CrossFitters can kill close to a gallon of water/day and be fine. It’s really that easy. Drop an electrolyte tab from here in your required water to make sure it’s absorbed and check water off the list.

Eat fat

While a jar of almond butter, as we said above, may very well be too much, fat is often your friend, and rarely utilized properly.

Ensuring your fat intake is at least 60% of your daily calories, leaving the bulk remaining calories for protein, means trace carbohydrates replenish liver glycogen and fat is burned for endless energy.

Watch the green stuff

Fruit is as damaging as a candy bar so it doesn’t even make the acceptable list. Vegetables, on the other hand, deliver more nutrient’s that fruit ever could. All without the sugar.

However vegetables, while recommended as opposed to fruit, are not without their suspicion if your eating platefuls everyday. While I don’t think a life of vegetable abstinence is necessary frequent daily retreats are well within the grasp of Paleo dieters looking for an edge on fat-burning and fast performing.

Its as simple as eating veggies one day, and avoiding them for the next or so. Trail and error vs blind adherence.

There is no “unlimited” in Paleo. There is purpose, food freedom, and function we realize by attention to the details. Most of us will be rewarded by a smaller size or faster times if we simply apply one the techniques above. When the devil is in the details, the smallest adjustment makes a world of difference.