But Does Not Seem to Be Anybody Else's...
Except for McWife, perhaps!
LOTP? Not a fan.
Here it is-
Whole body workout.
Under 20 minutes.
Give you a kick, but not a beat-down.
Short row to start each round and get your heart rate up.
1 arm OHS keep you on your toes- more technical.
21 light swings to round it out!
LoVe It!
LOTP spicin' up the early bird crew.
The Val pose. Remember this one? Stick your chin out a bit, side view.
This was her pose of choice early on for many months.
Slenderizing, she says. Roped the 9:00 AM'ers into joining her.
A forced thumbs-up here. Notice Jack hiding his under his arm. Non-committal.
Apparently an infestation of cooties at the evening class.
That, or stinky boy germs?
Trainer Tim took care of it, though. All is good. No worries.
TIME FOR DINNER ORDERS ARE DUE TODAY!
Download Time for Dinner Paleo Menu
OMG- this coconut chicken recipe from Mastering the Art of Paleo Cooking looks to die for! Way yum!
WHOLE 9 NUGGET-
DAIRY
#1:
In a nutshell, cow's milk is meant for baby cows.
Goat's milk is meant for baby goats.
As Dallas pointed out at our seminar, you're basically drinking breast milk from a different species when consuming dairy.
In addition, there are different growth hormonal messages in cow's milk not meant for humans. You may have heard/seen/read where powerlifters swear by drinking a gallon of milk a day to put on mass.
It works. But it's not meant for us.
#2: Dairy causes digestive distress and inflammation.
*Must interject here! Pre-Paleo, I was getting ALL of my protein from eggs and dairy. Not tofu, not beans, not tempeh, not seitan. Eggs and dairy. If you had asked me then if my stomach ever hurt, I would have said, "No! Never!" So, I give Paleo a shot, and on my "free days" I had cheese. MY STOMACH STARTED HURTING IMMEDIATELY! I never even realized it, but dairy made my stomach all crazy, but it became "the norm," so I never realized it.
It still hurts every time I consume dairy on a free day. The Mottls LOOOOVVVVVEEEEEE cheese. Who doesn't? It's a glorious food, and I still indulge on an occasional free day.
It was REALLY hard to give up eating it on a daily basis at first, but I'm tellin' ya- it's hard on your system. The milk proteins (casein) are basically bad news as you read the articles below.
#3: For the amount of lactose (milk sugar) in milk, the hormonal response is disproportionately high. If you look at a serving of milk, the protein/fat/carb content is Zone-friendly (on paper only). When you drink milk your insulin gets elevated higher than it should because of the sugar content plus the protein content. All about growing those baby cows. What does that potentially mean? More stored fat for us.
*We've been asked before about calcium in the Paleo Diet and where it comes from if you eliminate milk, cheese, and yogurt. There are a few issues here to consider. The first excerpt if from Loren Cordain's website (author of The Paleo Diet):
A: In the U.S. calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone de-mineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion). Most nutritionists focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important.
Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance.
The Paleo Diet recommends an appropriate balance of acidic and basic (alkaline) foods (i.e., lean meats, fish and seafood, fruits, and vegetables) and will not cause osteoporosis in otherwise healthy individuals. Indeed, The Paleo Diet promotes bone health.
For additional reading on this subject, navigate to the Articles page, The nutritional characteristics of a contemporary diet based on Paleolithic food groups.... and Paleo Diet Acid/Base Balance table
This is a link to a Robb Wolf article explaining further:
Reading material for all our peeps:
Below is is a new addition to the Whole 9 resource cache. Melissa and Dallas mentioned that they feel (along with Mark Sisson of Mark's Daily Apple and author of The Primal Blueprint) that CLARIFIED (meaning the milk solids are removed), ORGANIC (no nasty chemicals), PASTURED (cows ate grass and not grain) BUTTER IS ACCEPTABLE.
Robb Wolf, author of The Paleo Solution, is even toying around with the butter notion as evidenced by his recent podcast. There just aren't digestive issues with really clean, really natural butter (not Schnucks brand, mind you!).
Another saturated fat source- yahoo!
That
Mark Sisson's post on dairy. More "grayish" than definitive. Primal allows for more dairy, but here's his rationale:
Mark's Daily Apple explains the insulin response from dairy:
Feasting on Fitness post on what's wrong with milk. I pulled out this blurb about calcium, and the full article is linked below:
Since milk is a given for most families, let's play devil's advocate. Does anyone really need milk? The common argument is over calcium. If I don't drink milk, can I get enough calcium? Paleo dieters, the lactose intolerant, and others who withhold dairy from their diets need to get their calcium from other food sources (fish, shellfish, and leafy greens). It also helps if they and don't muck up their digestive tract's absorption by consuming grains or legumes, which contain phytates that bind to minerals like calcium and which carry an acidic load that leads to calcium loss.
CROSSFIT GAMES OPEN!
Okay, here's the deal!
Starting on March 17th, we will offer the CF Open competition workout on Thursdays for the next 6 weeks, which is the length of the open.
CF HQ will post the workout each Tuesday, and then we'll give it a go two days later.
(Please note that if modifications or scaling or substitutions need to be made, that is obviously A-OK! No worries!)
Should be tons of fun!
If you'd like, you can even register yourself to be on the CFKW team, submit your scores each week, and then see how you compare to other competitors from around the world.
Pretty crazy cool!
Here is the link for more information:
And, here is where you go if you'd like to share your scores each week and be "official."
Register as an Athlete on the CFKW Team
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