UNBROKEN

CrossFit hurts...but in a good way!

Paleo 101 with Chad Walding DPT. Come out and learn how to take your nutrition to the next

level. Live healthier, Feel better, Perform better.

WOD

Split Jerk

3-2-2-1-1-1

rest

Kb swings

20 reps UNBROKEN

5 sets rest up to 90 seconds between sets.

A Race Car. If you want the best performance, you'll put in the best gas

Consider this a life-changing lesson about why eating like a caveman is a good thing. Forget retro, we're going way back to Paleo.
In the process of morphing into the lifestyle of convenience that comes with modern technology, we've managed to evolve into a manner of eating that much evidence shows is detrimental to our health.

Early men and women all had to be "athletes" in a sense, hunting and gathering and having to move themselves anywhere they wanted to go. They ate what was available from the land -- nuts, fruits, meat and seafood. Continue Reading.

And for all the UT fans out there...HOOK 'EM!

WOD
DEADLIFT
3-3-3-2-2-1
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Pull Up Ladder-
With the clock running continuously, perform 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. Continue in this fashion until you can no longer fit the number of reps required in the 60 seconds.

Fight the Winter Blues With Diet

I’m looking out my window this first day of December and the sky is solid gray. So’s my mood. I’m no fan of winter, especially here in the gym.  All I want to do is eat comfort food and curl up for a long nap just to wake up and eat again. Where is the motivation to get up and workout? Below is a collection of interesting angles on how diet can fight the winter funk.
The Influence of Diet
Foods greatly influence the brain's behavior. A poor diet, especially one with excessive junk foods, is a common cause of depression. What we eat controls the levels of brain chemicals called neurotransmitters, which regulate our behavior--and neurotransmitters are closely linked to mood.

The neurotransmitters most commonly associated with mood are dopamine, serotonin, and norepinephrine. When the brain produces serotonin, tension is eased. When it produces dopamine or norepinephrine, we are more alert and tend to think and act more quickly. Consuming fruits and vegetables (complex carbohydrates) raises the level of trytophan in the brain thereby increasing serotonin production which has a calming effect. High protein foods, on the other hand, promote the production of dopamine and norepineprine, which promote alertness.

On the other hand, eating junk food reduces the levels of these hormones in our brain--increasing our stress and tension, and reducing our joy and alertness.

A recent wide body of research is showing that some pathways may link the Paleo Diet to mood improvement. Recent research has demonstrated that the mechanisms underlying depression and anxiety are:

a) Disrupted neurotransmitters metabolism
b) Disrupted neuroendocrine function
c) Disrupted neural plasticity

Continue reading more about paleo


Raw Almond Milk - Funny blooper videos are here
A cheese cloth purchased at HEB can be used instead of a nut milk cloth they recommend in the video.

WOD
800m Run
10 Kettle Bell Swings (35kg/16kg)
10 down to 1 Push ups
alternating
1 up to 10 deadlifts (#225/185)
10 Kettle Bell Swings (35kg/16kg)
800m Run

Dining Out...Its so easy a Caveman could do it.

Paleo Challenge Before/After Photo Contestants from Matt Chan on Vimeo.

Paleo cooking isn't just for you your kitchen. Dining out and remaining healthy should come as second nature. After all, This is your health we are talking about! Almost all restaurants have quality sources of protein (beef, chicken, pork) and a selection of fruit or vegetables. Understand that you don't have to stick to the salad menu (but if you do stay clear of the dressing.) If you order a chicken plate which offers mixed veggies and a baked potato ask the waiter for double veggies in place of the potato. Spice up any meal by requesting a side of salsa, pico, or avocados.

Here is one athletes take on the Caveman Nancy Challenge thus far...

I am actually feeling very good and very proud of myself. I truly wondered if I could do it, I am the candy queen! I had trouble with my energy level at first, but by the second week felt better. I am not going hungry nor am I having those bloated feelings. I leave the table feeling like I ate just enough. If I do get hungry between meals, I have some nuts or grapes. I miss my Starbuck's mochas more than anything, however I have a feeling when I am allowed to have one again, I won't like them anymore. I am betting they will taste too sweet.(Did I just say that?!) I need to start trying some different recipes to add variety for sure. We have just been busy and it's too hot to cook, so I need to work on that. I have lost 3 or 4 pounds(pounds I had put back on by reverting to old habits) and overalll, I am very glad I did this. Thanks for helping me accomplish things I never thought possible....this means the workouts and the diet! You guys are awesome!

Keep the nutrition questions, comments and suggestions coming, as we love to share knowledge and help all of our athletes progress!

WOD
3 Rounds
42 Double Unders
35 Sit ups
21 Pull ups

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Chocolate Chip Brownies
1 (16) ounce jar salted almond butter, smooth roasted
2 eggs
1 ¼ cups agave nectar
1 tablespoon vanilla extract
½ cup cocoa powder
½ teaspoon celtic sea salt
1 teaspoon baking soda
1 cup dark chocolate 73%

1. In a large bowl, blend almond butter until smooth with a hand blender
2. Blend in eggs, then blend in agave and vanilla
3. Blend in cocoa, salt and baking soda, then fold in chocolate chips
4. Grease a 9 x 13 pyrex baking dish
5. Pour batter into dish
6. Bake at 325° for 35-40 minutes

Makes about 24 brownies

Healthy Inside and Out

Its time to check in on your nutrition. If you are competing in the Caveman Nancy Challenge be sure to bring your food logs to class this week. Hand them to a coach and ask for feedback. Have you fallen off the wagon? Take a look at these before and after picture. Keep your head in the game! For those of you not doing challenge, maybe these pictures will help move you in the paleo direction. Its not a diet, its a healthy change to your lifestyle.

2 months into CrossFit -- no change in high carb eating pattern -- sugared coffee, oatmeal, juices, sandwiches, chips, pasta, popcorn, and ice cream.

5 months into CrossFit and 3 months into paleo eating pattern -- as much as desired of animal products (excluding dairy) and seasonal fruits and vegetables.

WOD

21-15-9

Deadlift M-185/W-155

400m Run

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Mexican Style Hash
1 package of lean ground beef

1 package of hot Italian sausage

8 small zucchini 4 carrots

Slice up the sausage and throw it in a skillet with the ground beef. Cook until browned in a fair amount of olive oil. Add spices liberally: garlic powder, chili powder, cumin, cilantro, paprika, and if you want to get wild, 1 Tbsp of unsweetened cocoa for a Mole style extravaganza!

In a food processor, shred zucchini and carrots. Add to sausage and ground beef mixture. Cook for about 15-20 minutes until everything is cooked down. Garnish with avocado and salsa! Yummy!

There is no excuse not to feed yourselves well!

Why Haven't You Changed Your Diet?

What About Paleo? (Answered by Robb Wolf)

Maybe I’m just a Cave Man at heart OR perhaps the best nutritional approach is one that uses the foods we evolved with? All I know is I have yet to see someone not perform, feel and look better by minimizing grains, legumes and dairy while emphasizing lean meats, seafood, fruit, veggies, nuts and seeds. Go Figure. So, as a baseline, if you want to get the full gist of all this paleo stuff go to www.thepaleodiet.com and just start reading. Like everything. Sign up for the Newsletter:
The Paleo Diet Newsletter.

Have a question about paleo research? Why don’t you check out all the paleo research here:
The Paleo Diet Published Research.

Coach Matt pushes Kelley through the Epic Storm.

WOD
The Filthy Fifty

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders