I have been following the main site WODs but today what was posted wasn't what I needed (sorry) so I opted for some back squats. Ended up doing 3x5 at 155#. I want to do back squats, deadlifts and presses every week , along with the main site 3days on, 1 day off and CrossFit Endurance 3 days a week. Doing split days allows me to hit each session with all that I have. I started eating Paleo last month (Jan 29th) before the Alamo cert in Texas. After talking with Bmack, Carl, Rob Wolf and all the reading and researching I have done it just makes more sense to me. A Paleo/Zone diet of 12 blocks and 3x the fat has been working for me. Lost a little strength for whatever reason, I suspect the change of no dairy no grains might have affected me after all the sprint workouts I do. So, upping my fat blocks seems to have taken care of that. I go through an entire jar of almond butter every couple days - I hope that's okay? ;)Sunday am:
3x5 Back squats
150-152-155-155-155
Sunday mid afternoon:
CrossFit Endurance:
5 minutes on/5 minutes off
4 minutes on/4 minutes off
3 minutes on/3 minutes off
2 minutes on/2 minutes off
1 minute on/1 minute off
*done on my treadmill because of the crazy rain falling outside. Ive run 3 days in the pouring rain, and was over it! 3% grade - 1 mile warm up. 3 sets of skills and drills. Covered 2.80 miles for the workout + warm up and cool down =4.80 miles.
Weighed in at 102 pounds this morning, fresh outta bed, naked. Down 3 pounds, so time to up that fat :) almond butter here I come!!!
Now get out there and train.
6 comments:
john here in Fayetteville.
Good to see ya posting. You doing okay??
Nice work today!
My partner and I added 3x5 squats and deadlifts twice a week to our regular Crossfit program. We have made great improvement in both our over all strength and WOD's
I look forward to seeing how your change of diet effects your results. Keep up the great posts.
Hello Shari,
Born and reaised in SC, but in Sacramento Ca now. I have been following your blog for a couple months now...great site with lots of great info. You are an awesome role model. I have been wanting to start the paleo diet but don't know how I would live without my half/half for my coffee. I naturally follow low carb/ high fat, pro diet now. Did you have anything you loved that you had to give up and how are you dealing with that? I am going to Robb's Cert in April hoping that will give me the push I need. But any helpful tips would be wonderful!=)
If you are ever in Sacramento look us up!
~Allison Carver
CrossFit Centurion
Allison,
You know what ? It wasn't that hard at all. I am not a huge milk drinker and cheese wasn"t that hard to give up. I did Paleo for 6 weeks, then I went back to Zone to compare the two for ME. I sorta have a mix of the two. I have cottage cheese in the morning (Zoned of course) then no more dairy for the rest of the day. And I stay away from grains. Cheat day I have whatever I want. I had pancakes on Thursday and my eyes swelled up, turned red and ichy and I suffered asthma attacks all day. Proof that it affects me! Give it a try and see how it works for you. You'll never know unless you try.
Thanks for the advice! I know I have issues with grains so I have to completely stay away from them all the time. So I know my body would probably love me doing paleo. You are right I just need to kick my own ass and DO IT! Thanks!
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