Friday, November 30, 2007

What Not To Eat Part One: Jelly

Jelly and jam are a huge waste of calories. They add insignificant nutritional content to the diet, cause a huge spike in blood sugar, and are extremely concentrated, therefore easy to eat too much of. I was reflecting today that my parents were vehemently anti-candy, but thought nothing of plying me daily with jelly, which is basically spreadable candy.

Block Target = 17 blocks + .5x fat

Block Total = 20 blocks

Workout: Pull-up ladder
16 +12

10 muscle-ups

Bike ride 3 miles flat, fixed gear

Walk 3 miles carrying 10 lb med ball (I really gotta get a car).

Thursday, November 29, 2007

Day 136: Muscle Milk 'n' Oats

I recommend Muscle Milk 'n' Oats by Cytosport for a quick fix in the morning:

- 4.5 blocks protein
- 3.5 blocks carb
- 4 blocks fat

Add 1/2 an apple and it is zone perfect.

This is not quite as good as steel-cut oats (higher GI) but it takes about 29 minutes less to prepare. It is also expensive, but it is so worth it to start the day conveniently in the Zone.

Get it here: Muscle Milk 'n' Oats for about 1/2 price from Amazon.

You can get it at GNC too, it's a lot more expensive.

15% Off and Free Shipping with any $100 purchase at

8AM 1 cup milk = 1 block

9AM Muscle Milk 'n' Oats, 1/2 apple = 4 blocks

Noon 6 oz ground turkey, 2 slices diabetic lifestyles bread, cup veggies = 4 blocks

4PM 2 oz roast beef, 1 slice diabetic lifestyles bread = 2 blocks

9PM 4 oz chicken, 1/2 lb veggies, 1 slice diabetic lifestyles bread

Block Target = 17 +.5x fat

Block Total = 15 blocks

Run 5K
Time:22:15 - hills, I might have screwed up the mileage, but I was running fairly fast for me.

Wednesday, November 28, 2007

Day 136

Carbohydrate Molecule

6AM 1 cup milk = 1 block

9AM Breakfast Sandwich, 1/2 lb green beans = 4 blocks +2x fat

2PM 1/2 lb green beans, 1/2 cup marinara sauce, 2 oz ground beef, 4 oz ground turkey, Parmesan cheese, 1 slice diabetic lifestyles bread, pat butter = 4 blocks +1x fat

6PM ounce nuts = 10 blocks fat

9PM Dinner at Dona Tomas: Not recommended, the food quality has slipped atrociously. About 6 blocks + 1x fat

Block Target = 17 +.5x fat

Block Total = 15 +2x fat

CrossFit Total
700# (PR is 860#, ouch)

10 Muscle-Ups

Overhead Squat 125x15 (fail, got 125x12)

Tuesday, November 27, 2007

Paleo Day Nine: ABORT!

Ancient Egyptian Farmer, Circa 7000 BCE

I'm ending the paleo experiment early for the following reasons:

  • After nine days on the diet I am slightly fatter
  • After nine days on the diet I am slightly weaker
  • After nine days on the diet my general sense of well-being is lessened
  • I don't like the food selections
  • My compliance is only fair, possibly leading to the negative results.
  • Eating such huge meals is not comfortable
  • I am certain I can come up with a diet that is better for me personally
  • I cannot eat enough protein
  • I cannot eat enough carbohydrate
  • I have absolutely eaten too much fat
I am going to finish out this week, back in the zone, 17 blocks +.5x fat, which I think should be my maintenance level at my present level of activity. Then I am going to go back to what I have found to work to try and get this last stubborn 10 lbs of bodyfat off and build some muscle:

Four weeks at 15 blocks, with added cardio
Four weeks at 18 blocks with added 5x5s

I was inspired to do a little poking around the internet by another CF/Zone blog, which gave a glowing, and, in my well-informed opinion, misguided, plug to "Raw Foodism".

Medical vegetarianism and Raw Foodism

Vegetarianism is sometimes engaged in for medical reasons, especially in situations where meat is not well-tolerated by the patient or where the patient's cholesterol levels might be particularly high.

However, medical vegetarianism is far more often the province of quacks; many alternative medicine practitioners have recommended vegetarian diets for many of their patients (Martin Gardner discussed the matter at some length in chapter 18 of his seminal Fads and Fallacies in the Name of Science). A great deal of propaganda goes along with altie vegetarianism; Gardner wrote of some vegetarian activists of the 1950s talking about the phantom threat of "necrones" (a never-defined alleged property of meat), while others have selectively interpreted features of the omnivorously-adapted human digestive system to support the idea that humans are really meant to be plant-eaters.

A subset of medical vegetarianism is raw foodism, the idea that raw foods are healthier for the human body due to the presence of more active enzymes. In practice, these enzymes, having evolved to work in a plant environment, do little or nothing in the human body, and are also destroyed in the digestion process. In addition, raw foodism tends to be ignorant of the fact that cooking and other forms of processing actually destroys significant amounts of toxins (real toxins, not the imaginary ones invented by alties) such as cyanogens in manioc, as well as protease inhibitors and lectins in legumes, along with reducing some complex proteins and polysaccharides to more digestible forms. A sizable number of raw foodists are also "juicers", consumers of large quantities of fresh vegetable juice (a major guru in this area is Jay Kordich, aka "Jay the Juiceman").

6AM 1 cup milk = 1 block

8AM Breakfast Sandwich (2 turkey sausages, 1 egg, 1.5 oz cheese, 2 slices diabetic lifestyles bread, 1/2 tomato, slices onion, 1 apple, teaspoon oil, tablespoon lite mayo = 4.5 blocks + 1x fat

Note: I felt MUCH better after eating this!

Noon 6 oz lean ground beef, 3/8 cup steel cut oats, 1 apple, 12 raw almonds = 4 blocks + 1x fat

5PM 1 slice diabetic lifestyles bread, 2 oz roast beef, lite mayo = 2 blocks

7PM 1/2 hot dog, 1/2 child popcorn = 2 blocks + extra carb

9PM 6 oz ground beef, 1/2 oz cheese, 2 slices diabetic lifestyles bread, 1 apple, lite mayo = 4.5 blocks + 1x fat

Block Target = 17 +.5x fat

Block Total = 18 blocks +.5x fat, little extra carb

Workout: None (rest day)

Monday, November 26, 2007

Paleo Day Eight

Another righteous paleo meal: 1 lb broccoli, 1 apple, 4 oz steak, nuts = 4 blocks. I did OK yesterday, about 95% compliance. After doing this (well trying to) for a week, I think the best diet for me would be dabbling in paleo, but allowing dairy, yams, figs, and some other compact carb sources to avoid having to eat like a cow. Moo. Also coffee and red wine should be allowed, but consumed in moderation. Finally, a small amount of refined carbs might be consumed from time to time: perhaps pizza, chocolate and things of that nature a few times a week. Of course staying in the Zone is the key to all things dietary.

6AM 1 cup milk = 1 block

8AM 4 cups mushrooms, 1 cup berries, 1 egg 2 egg whites, canned oysters, coconut milk, nuts = 4 blocks +2x fat

Noon 1 lb broccoli 3.5 oz steak = 3.5 blocks

8PM salad, 1 slice ham, bit of cheese = 1 block

9PM 1 lb broccoli, 1 cup berries, 12 almonds, coconut milk, 6 oz ground beef = 4 blocks +2x fat

Block Target = 16 paleo blocks (high fat ok)

Block Total = 13.5 +1.25x fat

Palo Rating = 90% (milk, coffee, bit of cheese)

Workout: weighted pull-ups 1-1-1-1 (1/2 volume week, last day)

Max Rep Pull-Ups: 36 (PR)

Sunday, November 25, 2007

Paleo Day Seven: Prather Ranch

What I am learning about the paleo diet: I can't do it. It is just too restrictive. I'll muddle through for week two, but I don't seem to be able to do much better than 70% compliance. It certainly has shown me that I could eat way more fruit and veggies than I would have believed.

Above is Prather Ranch Meat Company. Really excellent products, which I highly recommend. You can find Friend of CrossFit, Scott, at the Lake Merritt Farmer's Market on Saturday Mornings.

7AM 1 cup milk, 1/2 caf coffee = 1 block

8AM 1 lb broccoli, one apple, 4 oz steak, 1/2 oz nuts, teaspoon olive oil = 4 blocks +1x fat

Noon 2 oz Prather Ranch Buffalo sausage, 1 apple = 2 blocks

2PM .5 cup milk = .5 block

5PM 3 oz beef, coconut milk, nuts and fruit = 3 blocks +2x fat

8PM 3 oz beef Trader Joe's Vegetable Medly = 3 blocks

Block Target = 16 paleo blocks (high fat ok)

Total Blocks = 13.5 blocks + .75x fat

Paleo Rating = 95% (coffee, milk, tiny bit of butter, sugar in veg mix)

"Elizabeth" (1/2 volume, 45# clean, push-ups)
Time: 3:20

bike ride: 6 miles, low intensity, flat, fixed gear

Saturday, November 24, 2007

Paleo Day Six: Carnivore Carnage

Here is the aftermath of yesterday's goose-fest. Yum.

7AM 1/2 cup milk = 1/2 block

9AM 2 eggs, 1 egg white, 2 slices ham, 2 cups vegtables, 1 apple, 1 teaspoon olive oil = 4 blocks (low carb)

Noon Prather Ranch Buffalo sausage, apple = 5 blocks

5PM steak salad = 3 blocks (low carb)

8PM Ethiopian meat plate, salad = 3 blocks (low carb)

1AM Thai Duck Curry, Fish Patties, 3 beers = 6 blocks + 2x fat

Block Target = 16 Paleo Blocks (high fat ok)

Block Total = 21.5 +.5x fat

Paleo Rating = 70% (beer)

"Nancy" (2.5 rounds, 1/2 volume week)
Time: DNF

Friday, November 23, 2007

Paleo Day Five

Another righteous paleo meal: 3/4 lb broccoli, 1/2 apple, 6 oz ground turkey, 12 raw almonds = 4 blocks (low carb)

It is truly incredible how hard it is to eat enough on this diet. I was shooting for 22 blocks yesterday (Thanksgiving) and managed only 17, even eating as much as I wanted for Thanksgiving dinner. Interestingly, when the massive carb-fest was rolled out, I really was not that excited, and I passed on butternut squash soup, turnips, stuffing, bread, gravy, various pies, etc. I just had meat (antelope, elk, moose and deer), greens, way too much wine and a small ice cream for desert.

9AM 1/2 cup milk, coffee = 1/2 block

11AM 3/4 lb broccoli, 1/2 apple, 6 oz ground turkey, 12 raw almonds = 4 blocks (low carb)

4PM 6 oz steak, 1 lb green beans, 1/2 cup blueberries, 1/4 cup mango, 1/2 oz nuts, 1/3 oz lite coconut milk = 4 blocks + 2x fat

8PM 4 oz goose, 3 oz lamb, 3 glasses red wine, greens, green beans, 5oz cheese, 1 tiny slice bread = 8 blocks (low carb) +3x fat

Block Target = 20 (another thanksgiving dinner)

Block Total = 16.5 +1.5xfat

Paleo Rating = F (red wine, 1/2 cup coffee, milk, cheese, tiny piece bread)

Workout: None (rest day)

Thursday, November 22, 2007

Paleo Day Four: We Are Not Cows

4 block pure paleo meal: 1 pound zucchini, 1 apple, 6 oz ground turkey, 1/2 oz nuts (above).

I am struck by the incredible, nearly bovine, amount of food that must be consumed on this diet. I am finding it somewhat nauseating. Coach G has stated that for elite athletic performance the Paleo Diet won't cut it, because you just cannot consume enough carbs, and I would tend to agree. I'm on a weight loss protocol right now, and should be eating 16 blocks. I have failed to do so on the last two days. I cannot imagine being able to eat my maintenance of around 18 blocks. Even 16 blocks, assuming 1/2 the carbs come from veg and 1/2 from fruit is around 8 POUNDS of food! 18 blocks from all veg sources would equal 20 lbs a day of food. No thanks. For sure if you are having trouble controlling your caloric intake through will power, this should do the trick.

No wonder those Paleo dudes were so buff, imagine carrying around 5 days worth of food (40 lbs!) whilst migrating, hunting, foraging, etc, along with everything else. I imagine they must have walked huge distances loaded with perhaps 80 lbs of gear, all the time. Amazing.

There is just no way I could sustain this diet, however I think 1/2 paleo, mostly zone is a lifetime sustainable lifestyle choice.

10AM 1/2 cup milk, 3 oz chicken, cup broccoli = 2 blocks (low carb)

Noon 4 oz tuna, 3/4 lb green beans, 1/2 apple, 1/2 oz nuts, teaspoon olive oil = 3 blocks +1x fat

4PM 1.5 package canned oysters, 1 oz bourbon = 2 blocks

8PM about 1 lb elk, moose, antelope and deer meat, 1/2 lb greens, 5 glasses red wine, small ice cream = 10 blocks

Block Target = 22+ blocks (Thanksgiving)

Block Total = 17

Paleo Rating = F (copious amounts of alcohol, small ice cream, 1/2 cup milk, 1/2 cup coffee)

15 Muscle-Ups for time (1/2 volume week)
Time: 9:00

Wednesday, November 21, 2007

Paleo Day Three: Mixed Results

Pictured above is a zone-perfect 4 block meal which is also 100% paleo approved. 6 oz ground buffalo, 1/2 lb green beans, one apple, 1/3 oz nuts

I probably ate the lowest GI meals of my life yesterday and there were some notable effects. Firstly, I find this diet very boring, there is no way I could sustain this in the long term. However, eating so much fruit and veg, is very, very filling, and I could not eat 16 blocks, only 12.5, and I was not at all hungry, nor am I now (6:30AM). I also needed less than 7 hours of sleep. My performance yesterday was a mixed bag, I felt weak, but did get a PR in the Overhead Squat; 120x15. My weight has been holding steady at around 168-170 and 13-14% bodyfat. I think this protocol will help me push past that sticking point (in fact I am down to 167, a new low).

On the coffee front, there is just no way I am giving up coffee anytime soon. I took Kirsten's advice and had a 1/2 caf medium coffee this morning. So far so good.

6AM 1/2 cup milk, 3/4 of a small coffee = .5 blocks

8AM 2 egg whites, 1 egg, 4 cups mushrooms, 1 cup blueberries, 2 oz coconut milk, 2 tsp olive oil, 3/4 oz nuts = 3 blocks +3x fat

Noon 6 oz ground turkey, 1 lb zucchini, 1 apple, 2/3 teaspoon olive oil, 1/2 oz nuts, 2 tablespoon avocado = 4 blocks +.75x fat

3PM 4.5 oz chicken leg, 1 apple = 2 blocks (high protein)

9PM 6 oz chicken leg, 1/2 lb broccoli, 1 cup blueberries, 1/2 oz coconut milk, 1/2 oz nuts, 6 oz beer = 4 blocks +2x fat

Block Target = 16 paleo blocks (high-fat ok)

Block Total = 14 blocks + 1xfat

Paleo Rating = 90% (1/2 block milk, 1/2 cup cup coffee, 1/2 beer)

"Helen" (1/2 volume week, 1.5 rounds)

Bike Ride, 2 miles, fixed gear, flat, medium intensity

Tuesday, November 20, 2007

Paleo Day Two: Cave Coffee

My inner caveman does not seem to want to exist without coffee. I can give up dairy, bread, rice, sugar, alcohol, chocolate, etc, etc, without any particular cravings or discomfort, however life without coffee seems intolerable.

I have been looking over some of the data on elevated insulin response due to caffeine ingestion, and, unfortunately, it seems equivocal.

Consider this:

Caffeine ingestion elevates plasma insulin response in humans during an oral glucose tolerance test.

We tested the hypothesis that caffeine ingestion results in an exaggerated response in blood glucose and (or) insulin during an oral glucose tolerance test (OGTT). Young, fit adult males (n = 18) underwent 2 OGTT. The subjects ingested caffeine (5 mg/kg) or placebo (double blind) and 1 h later ingested 75 g of dextrose. There were no differences between the fasted levels of serum insulin, C peptide, blood glucose, or lactate and there were no differences within or between trials in these measures prior to the OGTT. Following the OGTT, all of these parameters increased (P < or = 0.05) for the duration of the OGTT. Caffeine ingestion resulted in an increase (P < or = 0.05) in serum fatty acids, glycerol, and plasma epinephrine prior to the OGTT. During the OGTT, these parameters decreased to match those of the placebo trial. In the caffeine trial the serum insulin and C peptide concentrations were significantly greater (P < or = 0.001) than for placebo for the last 90 min of the OGTT and the area under the curve (AUC) for both measures were 60 and 37% greater (P < or = 0.001), respectively. This prolonged, increased elevation in insulin did not result in a lower blood glucose level; in fact, the AUC for blood glucose was 24% greater (P = 0.20) in the caffeine treatment group. The data support our hypothesis that caffeine ingestion results in a greater increase in insulin concentration during an OGTT. This, together with a trend towards a greater rather than a more modest response in blood glucose, suggests that caffeine ingestion may have resulted in insulin resistance.

I did find some pro-caffeine articles such as this one, by the Nestle research group in Switzerland. Grain of salt.

6AM 1/2 cup milk, coffee = .5 blocks

8AM 1 egg, 2 egg whites, 4 cups mushrooms, teaspoon olive oil, 1/2 grapefruit = 3 blocks

Noon 1/2 lb green beans, 6 oz ground buffalo, 1/2 apple, 1/3 oz nuts = 4 blocks

7PM Noon 1/2 lb green beans, 6 oz ground turkey, 1/2 apple, 1/3 oz nuts = 4 blocks

9PM 1/2 oz nuts

Block Target = 16 paleo blocks

Block Total = 12.5 paleo blocks, plus nuts

Paleo Rating = 97% (.5 block milk, medium coffee)

Clean and Jerk 3-3-3 reps (1/2 volume week)
154 (fail)-154-154

OHSQ 120x15 (pr)

10 Muscle-Ups

Bike ride 3 miles, flat, fixed gear, medium intensity

Monday, November 19, 2007

Paleo Day One

This is turning out to be harder than I thought. My caveman might have to discover coffee tomorrow, as I might just be too hopelessly addicted to function without it. I have barely gotten anything done today. Arg.

CFO dynamo Ev R is going paleo too: more early agrarian, with dairy and one cup of coffee allowed.

7AM 4 eggs, 1 grapefruit, 1/2 cup berries, coconut milk, nuts 4 paleo blocks

Noon Beef, pork, vegetables = 4 paleo blocks

4PM 6 oz Ground buffalo, mushrooms, banana, coconut milk nuts = 4 paleo blocks

8PM 6 oz ground ground buffalo, 1 lb green beans, coconut milk, nuts = 4 paleo blocks

Block Target = 16 paleo blocks

Block Total = 16

Paleo Rating = 97% (little bit of butter)

Workout: Walk 5 miles, heavy pack

Sunday, November 18, 2007


Tomorrow I stride into the valley of Paleo. I'm a bit scared. I've been enjoying a bit of red wine for the first time in a while, but alas that must end for the next few weeks. DISCLAIMER: I'm eating anything put in front of me on Thanksgiving, I'm not a masochist!

Here are my allowed foods:

  • Meat (any)
  • Eggs
  • Vegetables
  • Fruits
  • Nuts
  • Seeds
  • Salt
  • Pepper
  • Olive Oil

And just to be clear here are the not allowed foods:

  • Anything Processed
  • Grains (bread, rice, etc.)
  • Sugar
  • Coffee
  • Alcohol
  • Tubers
  • Dairy

6AM 1/2 cup milk = .5 blocks

8AM 2 slices diabetic lifestyles bread, 2 eggs, 2 oz beef, bit o veggie = 3 blocks

11AM Pure Protein Bar = 3 blocks

3 PM 1/2 lb green beans, package Trader Joe's Tuna Green Curry, glass red wine = 4 blocks

6 PM 1/2 lb green beans, package Trader Joe's Tuna Green Curry, glass red wine = 4 blocks

9PM Trader Joe's Flatbread Pizza, glass red wine = 5 blocks + extra carb

Block Target = 16 blocks

Block Total = 19.5 blocks, extra carb

"Filthy Fifty"
Time 21:20 (pr)

Saturday, November 17, 2007


I'm a huge fan of Blue Thunder.

Blue Thunder Information

310 Calories

32 G Whey Protein Isolate

16 SuperActivator Ingredients

Yohimbe, CoQ-10, Ginseng

High in BCAAs

NO Aspartame

Product Profile:

Amount Per Serving
Calories 310
Cholesterol 5mg
Total Carbohydrate 43g
Sugars 17g
Protein 32g
Niacin 10mg
Phosphorus 1.27g
Chromium 60mcg
Sodium 290mg
Potassium 190mg
Caffeine 58mg

Serving Size: 1 Bottle

Package Size: 22 FL OZ


OK so there is a bunch of weird shit in here that probably does nothing, as well as some gross preservatives and colors (which are probably harmless) but I have used this product for over 10 years and it does give a good boost and has a favorable macronutrient profile to facilitate recovery: just add 12 almonds to make it zone (about 4 blocks)

6AM 1 cup milk = 1 block

8AM 4 oz ribs, 1/2 lb green beans with sauce = 2 blocks

1PM 1/2 Muscle Milk Bar = 2 blocks

4PM Cato's Bacon Cheeseburger, with part of bun removed, beer, salad = 5 blocks, 1x fat, extra carb

7PM Beef with Green Beans = 4 blocks

Block Target = 16 blocks

Block Total = 14 blocks, .3x fat, extra carb

Birthday WOD
100 reps minus your age Jumping Pull-Ups
100 reps minus your age Jumping Dips
100 reps minus your age Push-Ups
100 reps minus your age 45# Thrusters
100 reps minus your age Double-Unders
Time: 9:42

20 Muscle-Ups

Friday, November 16, 2007

Day 124: Better Body Comp

Here is another positive body composition collage clockwise:

12.12.05 210 lbs 30% bodyfat 147 lean
12.12.06 181 lbs 18% bodyfat 148.5 lean
11.01.07 171 lbs 14% bodyfat 147 lean
11.15.07 168 lbs 13% bodyfat 146 lean

6AM 1 cup milk

8AM 1/2 lb Greens With Envy, 3 egg beaters, 1 egg, slice toast with bit of butter = 4 blocks

Noon: Blue Thunder, 12 almonds = 4 blocks

4PM Builder Bar = 3 blocks

9PM 8 oz Trader Joe's Hawaiian Style Ribs, cup veggies, 2 glasses red wine = 4 blocks + 2x fat

Block Target = 16 blocks

Block Total = 16 blocks +.4x fat

Time: DNF

Completed first two rounds + two thrusters in 3:55, could not continue, legs were about to seize up. I did not stick to my partitioning scheme, and did the first 21 thrusters unbroken. Major mistake.

15 Muscle-Ups, including 2x3 consecutive from a bent arm, kipping (pr)

Monkey Swing to Bar Muscle-Up (video of this when I get it dialed, fun)

Thursday, November 15, 2007

Day 123: Amazing Floor Routine

Here is some amazing video via my brother from another mother, Christian Witkin.

6AM 1/2 cup milk = .5 block

10AM 1 lb Trader Joe's Greens With Envy, which I cannot recommend highly enough, 7.5 oz ground turkey, 4 oz lite coconut milk = 5 blocks

1PM 6 oz ground turkey, 2 slices diabetic lifestyles bread, lite mayo = 4 blocks

4PM tuna curry with 1.2 lb of spinach = 3 blocks

9PM 2 glasses red wine, Spanish cheese plate, quail (Cesar) = 4 blocks

Block Target = 16 blocks

Block Total = 16.5 blocks

Workout: none, rest day.

Wednesday, November 14, 2007

Day 123: Muscle-Ups

I have struggled with the Muscle-Up, but it is finally coming along. It would never have been possible for me without the combination of The Zone and CrossFit.

8AM 1/2 cup milk = .5 blocks

9AM Breakfast Sandwich = 4 blocks

Noon 1 cup Greek Yogurt, 1 scoop Max Muscle Gourmet Protein Powder, 1 cup blueberries, 1/4 oz almonds = 3 blocks

3PM Turkey Burger = 4 blocks

9PM 2 apples, two tablespoons peanut butter, 1 package tuna curry, 1 fish taco = 8 blocks +2x fat

Block Target = 16 blocks

Block Total = 20 blocks +.75x fat (totally starved after "Linda").

Time: 22:35 (pr)

Tuesday, November 13, 2007

Day 122: Paleo

I'm going pure paleo for two weeks starting next Monday (Cave Connie started today): no dairy (eggs ok), no coffee, no alcohol, no sugar, nothing processed at all, nothing that a caveman could not have rustled up.

The Diet (From Bob Hogden):

The rules of the Paleolithic Diet are simple: Only eat what was available to the early hunter-gatherers. Foods which are edible raw. All other foods should be avoided. In effect this is the factory specified diet.

Do Eat: Meats and Fish, Fruits, Vegetables, Nuts, and Berries.

Do Not Eat: Grains, Beans, Potatoes, Dairy, Sugar.

On this diet you don't count calories or carbs. You eat when you're hungry and stop when you're full. I snack all the time on nuts and fruit. Any food of any kind from the "Do Eat" list is OK. All foods from the "Do Not Eat" category are strictly forbidden--no exceptions! It takes some will power at first, but after a week or two the cravings for the old foods go away.

I am going to further refine this diet by applying zone principals as well.

5AM 1 cup Milk = 1 block

7AM open face breakfast sandwich with diabetic lifestyles bread and egg beaters, leftover tuna curry = 3 blocks

Noon Turkey Burger with veggies = 4 blocks

4PM 1 cup Greek Yogurt, cup blueberries, 1/4 oz almonds = 4 blocks

8PM 2 glasses red wine, chicken & green onions = 4 blocks

Block Target = 16 blocks

Block Total = 16 blocks

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Time: 6:54

Monday, November 12, 2007

Day 121: Adjusting the hormonal carburetor

My diet has fallen off a bit, I think I have been eating too much fat and/or chocolate (Mmm. Chocolate). I blame Halloween and my birthday. Anyway, it is not an "official" weigh-in today, but I'm back up to 172.5 and 14% bodyfat. The good news is that my lean mass is back up to 148.5, perhaps due to the hormonal effects of being obsessed with the muscle-up. Fellow CFO Zone-CrossFitter (and soon to be CF Certified Trainer), Connie M., and I (and hopefully CFO Powerhouse Ev R.) are going to go Paleo for two weeks starting next Monday. I'm reducing my block count back to 16 this week and sticking with it.

Click for details on the Paleo Diet.

7AM 1 cup Milk

9AM Breakfast Sandwich on Diabetic Lifestyles Bread with Egg Beaters = 4 blocks

Noon 1 package Dal Makhani, 1 package spinach, 5 oz chicken = 5 blocks

3PM 1/2 cup Greek Yogurt 1/4 serving Max Muscle Protein Powder = 2 blocks

8PM 1 package Trader Joe's Green Curry with Tuna, 1/2 bag Trader Joe's Vegetable Medley = 4 blocks

Block Target = 16 blocks

Block Total = 16 Blocks

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Rounds: 9 + 2 LPU

15 OHSQ @ 115# (fail, got 14)

Bike ride: 8 miles, hills, medium intensity, fixed gear

Sunday, November 11, 2007

Day 120: B-Day M-U

Today is my 41st birthday, and I continue to make performance gains using a combination of CrossFit and the Zone. I got Muscle-ups from a fully extended position today, another major accomplishment. I'm holding my breath for the constant gains to end, but so far, so good.

7AM 1 cup milk, builder bar = 4 blocks

Noon builder bar = 3 blocks

1PM Brunch at Rick And Ann's About 8 blocks +1 fat, too much carb

7PM carbolite + almonds = 1 block +3x fat

9PM Dinner at Thai restaurant = 6 blocks +2 x fat

10PM Toblerone Bar = 6 blocks carbs

10 Muscle-ups

Block Target = 17 blocks

Block Total = 28 blocks +1xfat, low protein (arg!)

Saturday, November 10, 2007

Day 120: Friends Don't Let Friends Eat Vegetarian

Did you know I was a vegetarian for almost 10 years? If you know me this may be hard to believe. I am now a solid, even reactionary, carnivore. If there is one thing I have seen over and over, it is that vegetarians, especially vegans, do not succeeded at CrossFit. It seems there is something about animal protein that facilitates high performance. Of course it is possible that a more thoughtfully constructed vegetarian diet could facilitate high performance, perhaps vegetarians just tend to eat too much carbohydrate?

Here is the mother of all articles on why not to be veggie!

An excerpt:

Dear Dr Groves

I agree with most of your points concerning the poor reasoning of most vegetarians. As a fairly observant zoologist, pathologist and sometimes farmer I can add even more.

As you and I know, most vegetarians are motivated, at least in part, by their view of the immorality of exploiting animals. Most of them, of course, are city dwellers who have never had the opportunity to till, plant and harvest a field with a vegetable crop.

Crop agriculture, even if inveterbrates are excluded, is devastating to small amphibians, reptiles, nesting birds and mammals. Even the occasional larger mammal is injured during the cropping process. Unavoidably, the plow destroys burrows and young. Harvest machines kill some animals directly and expose others to the tender mercies of predators. Many times, I have watched as coyotes and hawks follow my tractor feasting on the victims of the plow and reaper [hey, but it is nice for these predators].

Really, how could it be otherwise? Vegetables and cereals are the foods of many animals. For rodents, crops are a real bonanza in terms of food and shelter. They multiply rapidly which only increases the tally during field preparation and harvest.

To my thinking, there is little question that raising animals for meat, especially if they are not fattened with agricultural products, is far less devastating to animal life than is agriculture. If one acre of land produces one sheep a year for slaughter, one life is taken. If one acre of land is put into cereal production the cost in just mammalian life can be measured in the dozens or more.

Of course, animal death due to cropping is "invisible" and therefore doesn't happen. Lamb chops in the market are visible and vegetarians weep for the victim. I know that these realities have no impact on animal-rights types -– they are not nearly so concerned with animal death and suffering as they are with animal death and suffering due to deliberate human actions. Their emphasis is, in fact, not on animal welfare but on the control of other human beings.

Ron B.

7AM .5 cup 2% milk = .5 blocks

8AM open face breakfast sandwich with egg beaters and Diabetic Lifestyles bread = 2 blocks

3PM Big Lunch at La Mediterranee: 4 Levantine Meat Tart (click to order), hummus, salad, fruit, cheese = 8 blocks +1x fat

9PM 1/2 package Dal, 6 oz beef, 1/2 lb green beans = 4 blocks

Block Target = 17 blocks

Block Total = 15 blocks +.5x fat

Block Total =

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Time: 12:55

15x110# OHSQ

10 Ring Muscle-Up For Time:
Time: 11:00

Friday, November 9, 2007

Day 119: More YouTube For Youse

Here is awesome video of Pyrros Dimas, perhaps the greatest Oly Lifter of all time.

8AM Peet's Cafe Au Lait = 1 block

9AM Open Face Breakfast Sandwich with egg beater = 2 blocks

1PM Builder Bar, 1/2 cup 1% cottage cheese, 3/4 apple, 1 oz almonds = 5 blocks +2x fat

4PM 1 Trader Joe's Red Curry Tuna, 4 cups broccoli = 4 blocks

8PM 1/3 builder bar, 1/2 salmon sandwich = 3 blocks

Block Target = 17 blocks

Block Total = 16 +.3xfat

Score: 21 rounds +5 pull-ups (pr)

Thursday, November 8, 2007

Day 117: YouTube Redux

Once again, for your enjoyment, here is a YouTube Player, hopefully, this time with content that actually makes sense!

7AM Peet's 2% Cafe Au Lait = 1 block

11AM Open-Face Breakfast Sandwich w/ egg beater, turkey sausage = 2 blocks

3PM 6 oz beef 4 cups broccoli, 1 slice Diabetic Lifestyles bread = 4 blocks

7PM 3 oz beef, 1 slice Diabetic Lifestyles bread = 2 blocks

Block Target = 17 blocks

Block Total = 9 blocks (oops)

Deadlift 3-3-3-3-3
185-225-275-315-335(2x bw)


10 Ring Muscle-Ups For Time
Time: 15:00

Wednesday, November 7, 2007

Day 117: I Found Crack In My Fridge!

I purchased a container of Trader Joe's Sunflower Butter a few weeks ago, at first, when I was not dieting, I did not notice anything strange...

BUT! When I started cutting back the calories, and, hence, the carbs, I started to have a strange craving for the supposed "nut butter". Yesterday I had two tablespoons of it at once despite my intentions. Slowly I turned (the label) AND THERE! Right there... I saw... the second ingredient is evaporated cane juice!!!

This product is absolutely delicious (much too delicious), but I can no longer recommend it. Anyone want 1/2 a jar of sunflower butter?

6AM Peet's Cafe Au Lait = 1 block

10AM Dal Makani, 4 oz chicken = 4 blocks

3PM 1 cup Greek yogurt, tablespoon peanut butter, 1/4 apple, 1 scoop Max Muscle Gourmet Protein Powder = 3 blocks +1x fat

5PM 1/2 apple, string cheese, teaspoon peanut butter = 1 block +3x fat

9PM 1 Fish Taco = 3 blocks +1x fat

10PM Indian Lamb Sausage, Roti = 7 blocks +1x fat

Block Target = 17 Blocks

Total Blocks = 19 blocks + 1x fat (oops)

105x15 Overhead Squats

Tuesday, November 6, 2007

Day 116: A little YouTube...

Here is a bit of video from YouTube for your enjoyment today.

7AM Peet's Cafe Au Lait

9AM 1 serving Greek Yogurt, 1/2 apple, 1 scoop Max Muscle Gourmet Protein Powder, 1/4 oz almonds = 3 blocks

Noon 1 Package Dal, 4 oz chicken thigh = 4 blocks

4PM Builder Bar, 2 tablespoons sunflower butter = 3 blocks +2.5xfat

7PM 1/2 apple, string cheese, sunflower butter = 1 block +3xfat

9PM Trader Joe's Yellow Tuna Curry, 1.5 cup broccoli = 3 blocks

Block Target = 17

Total Blocks = 15+.75x fat

Back Squat 1-1-1-1-1-1-1
95-135-185-205-225-255(2x bw)-270(fail)

Monday, November 5, 2007

Day 116: Size 32????? Sort of... And 13th Weigh-In

Yesterday I tried on some 32 gap jeans that were given to me by my brother from another mother, Christian Witkin. They fit!!!!! That is pretty amazing, as I was barely able to fit in my size 38 jeans not too long ago (May 07'). They are cut fairly generously, and still a bit tight, but I'm starting to really see the finish line in sight (8% bodyfat)!

I did my 13th weigh-in today, I'm at 168.5 and 13% bodyfat. Subjectively I feel a bit weaker, but I did finish "Nasty Girls" yesterday, which I have never been able to do before, so my performance is still clearly increasing. I was able to do the second set of HPC unbroken as well which was cool.

  • July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  • July 17 2007: 190 lbs, 20% bodyfat, 151 lean
  • July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
  • August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
  • August 13 2007: 180.5 lbs 17.5% bodyfat 149 lean
  • August 20 2007 178.5 lbs 16.75% bodyfat 148.6 lean
  • August 27, 2007 177.5 lbs 16.25% bodyfat 148.6 lean
  • September 5, 2007 175.5 lbs 15.5% bodyfat 148.3 lean
  • September 10, 2007 174.25 lbs 16% bodyfat 146.4 lean (skewed)
  • September 17th, 2007 173.00 lbs 16% bodyfat 145.32 lean (skewed)
  • September 24th, 2007 169.5 at 15% bodyfat 144 lean
  • October 1st, 2007 172.00 lbs 15% bodyfat 146 lean
  • October 8th, 2007 169.2 lbs 14.5% bodyfat 146 lean
  • October 23, 2007 171.0 lbs, 14% bodyfat 147 lbs lean
  • November 5, 2007, 168.5 lbs at 13% bodyfat 146.5 lean

I'm quite happy with this rate of fat loss (2.5 lbs in a week, with only .5 lbs of muscle lost), however I don't think it is sustainable, and I don't want to lose muscle, so I'm going to go up to 17 blocks, no added fat, for the next two weeks. I'm at a new low weight, post 1996.

7AM 1 cup 2% milk = 1 block

Noon Trader Joe's Flatbread Pizza, 1.5 cup broccoli, 2 oz chicken = 5 blocks +1x fat

5PM 1 egg, 2 egg beaters, 4 cups vegetables, 1 teaspoon olive oil = 3 blocks

9PM Trader Joe's Tri-Tip wrap with 1/2 bread removed, 1 oz turkey jerky = 4 blocks

Builder Bar, 1 tablespoon sunflower butter = 3 blocks +1x fat

Block Target = 17 blocks

Total Blocks = 16 blocks +.5x fat

4x500 meter row repeats

Sunday, November 4, 2007

Day 115: Is Your Dog In The Zone? (Holy Moses!)

I was surprised to see that Dr. Sears has created a Canine Zone Diet Formula for dogs. Since dog physiology is so different, I am skeptical. Post thoughts on Doggy-Zone to comments.

8AM 1/4 cup steel cut oats, 1 apple, 4 oz ground buffalo, 1/4 oz almonds, 1 egg beater, 1 egg = 5 blocks

2PM 1 Package Tasty Bites Jaipur Vegetables 3.5 oz tuna = 4 blocks

5PM 2 glasses red wine, 2 plates meat at Caesar = 2 blocks

8PM 1 glass red wine, 1 cheeseburger = 4 blocks, high carb + 2x fat

Misc: 1.8 grams GNC Fish Oil

Block Target = 16 blocks

Block Total = 16 blocks + little extra fat

"Nasty Girls"
Time: 29:57
Note: this is a big milestone for me, this was one of the last two workouts I could not do as rx until today(the other one is 30 muscle-up for time). The M-U were an alternating combination of kipping ring M-U and kipping Bar M-U, mostly doubles with some singles in between. It only took 2.5 years, sheesh. I guess it is true that CrossFit is a 3-5 year journey towards optimal fitness. Maybe more like ten years for me. There is no doubt, however that I am in the best shape of my life with my 41st birthday a week away. That is pretty cool!

Saturday, November 3, 2007

Day 114: Another CF'r In The Zone

Welcome CFO athlete-archaeologist Connie Moreno to the Blogosphere: go sign her comments and encourage her to get with it and create some content.

7AM 1 cup 2% milk = 1 block

9AM 1 apple, 1 tablespoon sunflower butter, 2 oz chicken = 2 blocks + 2x fat

Noon 1/2 cup 2% cottage cheese, 1/4 oz almonds, 1/2 apple = 2 blocks

4PM 1 Package Tasty Bites Jaipur Vegetables 3.5 oz tuna = 4 blocks

5PM Baby Shower Carb Madness! yummy little mini chocolate/walnut tarts, pumpkin cheesecake, red wine, cheese, hors d'oeuvres, few oz turkey jerky to minimize the damage = 7 blocks, low protein + 2x fat

Block Target = 16 blocks

Block Total = 16 blocks +1x fat, low protien

Workout: None (rest day)

Friday, November 2, 2007

Day 113: CFEB Profile Graphic

Here is my new profile graphic for CrossFit East Bay.

My interview on has been posted. I cannot agree with most of the content of the site, but I appreciate the exposure.

I will be sending them an update at the end of this cycle, around the beginning of December, when I hope to be at a significantly lower weight.

6AM 1 cup 2% milk

9AM 1/2 cup steel cut oats, 2 egg beaters, 1 turkey sausage, bit of squash, teaspoon olive oil = 3 blocks

Noon 6 oz Okra, 4 oz buffalo meat, 1 string cheese, 1 egg beater, 1 whole wheat tortilla, 1 tsp olive oil. = 4 blocks

2PM carbolite = 1 block

5PM Trader Joe's Tuna in Green Curry Sauce (Recommended), 2 medium squash = 3 blocks

9PM 4 oz buffalo meat, 1 string cheese, 1 whole wheat tortilla, 1 yellow pepper, 3/4 cup marinara sauce = 4 blocks

Block Target = 16 blocks

Block Total = 16 blocks

67.5 lbs x 30 (1/2 volume week, last day)
Time: 3:08

100# x 15

Thursday, November 1, 2007

Day 112, New, New, New Graphic

I changed my profile graphic again:

This shows the difference between:
  • 196 lbs, 30% bodyfat, 137 lbs lean mass
  • 171 lbs, 14% bodyfat, 147 lbs lean mass

8AM Peet's Cafe Au Lait = 1 block

9AM open-face breakfast sandwich = 2 blocks

Noon 1 bag sugar snap peas, Trader Joe's Tuna in Green Curry Sauce (Recommended) = 3 blocks

2PM Peet's Cafe Au Lait = 1 block

3PM open-face breakfast sandwich made with egg beaters = 2 blocks

5PM 1/2 apple, 1 string cheese, teaspoon sunflower butter = 1 block +1xfat

9PM 3/4 lb okra, 1/2 cup egg beaters, 4 oz chicken breast, 1 whole wheat tortilla, teaspoon olive oil, tablespoon sunflower butter =5 blocks +1x fat

Block Target = 16 blocks

Actual Blocks = 16 blocks +.3x fat

1/2 Volume 12-8-5
Time 8:59