Workout of the day

This is one of the dishes we served in my recent wedding: Meat and Veggies...it was Yummy!!

As many of you know, I was a vegetarian for a very long time.  After years of eating tofu, avoiding meat and consuming incredible amounts of soy milk, I had no doubt I was doing something right.  I was above all of you “meat eating individuals”, both morally and health wise.  I am all about saving the environment, and reducing my carbon print in this world.  I am also totally against the current practices of industrial farming.  I think it is wrong and inhumane to grow animals in those conditions.

I grew up in home where we would grow our own food including our own chickens, sheep and cows  During my long years of vegetarianism, every vacation I took and headed home, my mom would try to do two things:    a) Get me to eat meat again and b) find me a nice hometown girl to marry.  She never succeeded at neither of those two.

I turned vegetarian long before I became an endurance athlete and I didn’t know the difference animal protein would have in my body.   I always ate plant base protein and that is how I rolled. Branden kept nagging me about changing my eating habits.  It really got annoying.  I was a vegetarian, damn it, and it worked well for me.  However, he planted a seed of change.  I started to read about the paleo diet and it all started to make sense, from a physiological point of view.  But it didn’t make much sense, to me at least, from a moral stand point of view.   Animals are living entities that we need to respect and protect.  I finally realized that I should have one priority and one priority only, my health.  After tons and tons of reading about the paleo diet, I decided to give it a try.   I won’t go into the details here. Please talk to me if you want to know more.

In all of my readings about paleo,  I noticed that most of the examples where people shared success stories dealt with seriously unhealthy and overweight people.  The claims that going paleo yielded incredible results had me seriously questioning the validity of this. Wouldn't just getting off the couch and into the gym make an incredible difference?  I consider myself a fit individual and I didn’t have any serious issues with my diet, so why make the change?

I would avoid Branden and his constant nagging about me going paleo. But, I saw people having incredible results because of CrossFit and their “paleo” lifestyle so after a year and a half of CrossFit, I decided to give it a try.

I wanted to track the changes I might undergo, so I went to see my doctor and explained to him what I was about to do.  We talked about the possibilities that my body and my digestive system would go crazy if I introduced meat at once.  I also decided to take some blood markers and see where my cholesterol, calcium, etc was and compare it after going paleo for 30 days or so.  The doctor was also very curious about what we would find.             That afternoon, I ate meat for the first time in many years.  Oliver and Jim took me to a steak house and my first meat dish was a prime rib.  It took me a few minutes to get the courage to do what I was about to do.  I grabbed my fork and knife and went at it; it didn’t feel gross or anything like that. It felt fine and it was so freaking delicious.  That night, I went paleo cold turkey and after dinner I headed home and tossed the bread, tofu, soy milk and … just like that, I was on paleo.  It has been a few months now already and I haven't looked back.

 Here are the differences I have found:

·Energy level. It has gone pretty high.  I am always doing something and my energy level has increased tremendously.

·Better sleep. For many years, I thought waking up a couple of times at night and going to the bathroom every night was normal.  It does not happen now.  I go to bed and I don’t wake up until the next morning.  I actually sleep through the night now and it feels great.

·Recovery.  I do recover faster now.  For those who don’t know me, I am an ultra athlete. In the past, it would take me a few days to recover from a race or a hard workout.   I would be sore all over for days. I feel much better now.

·Memory.  During my vegetarian years, I had to take vitamin B12 and other supplements as I often forgot things.   It scared the hell out of me because as you know, I have a brain tumor and memory loss was one of the first symptoms I experienced when I was diagnosed.   It turns out that after many years of vegetarianism, I needed to supplement my diet with vitamin B complex.  Going Paleo, my brain is sharper and I am not taking any supplements anymore.  It is incredible!

·Allergies. I can sum the results with three words "they are gone".     I used to be on a cocktail of stuff all the time, Allegra B in the morning, Claritin at night and nasal sprays among others . After I started paleo,  I forgot about renewing my prescriptions,  I don't need them anymore.

·Fitness.  My God, where do I start here?  This is something amazing. Before I went paleo, I never did RX weights or did them seldom.  After I went Paleo,  RX weights is not a big deal anymore.  I might not be fast, but I am actually doing them.  That is the most amazing marker I have encountered.  I am stronger and fitter.  I am doing an Ironman in two weeks and I am curious as to see how I will do on my first ironman as a meat eating athlete.

·Feel good.  This is by far the most important difference in my paleo experiment.   I feel good, I feel healthy and I feel stronger.

Overall I believe that Paleo diet in combination with a rigorous CrossFit regime will change the way you feel and most likely will change the way you look,  I guarantee it.  🙂

Nutrition is the NUMERO UNO foundation for your success.  It doesn't matter what your ultimate goal may be: lift more, run faster, or simply shed those pounds.   If your diet is off or, to quote Branden, "not 'dialed in' you will sabotaging the wealthy payoff of your hard work."

You cannot make up with training what you mess up with bad nutrition.  We train for performance, we should eat for performance.   Everything you eat as part of your daily diet is a choice. Most of us unconsciously make these choices because they’ve become ingrained habits. While you are changing bad habits, you have to start consciously thinking about the choices you are making. Eventually they will become second nature. You will find that you are feeling better and have more energy, which also reinforces your good choices.

I have seen myself “cheating” more often lately.  That scone, or the muffin in the morning will catch up with you, as it has caught up with me lately.   So I am going back to basics and ask myself the following 4 questions before indulging in a “forbidden” food.

1. Is this going to make me feel so bad that I will curse myself 30 minutes after I have eaten it?
2. Do I actually want to eat this or am I just hungry?
3. Is it worth halting my current progress for this meal?
4. Will I regret this tomorrow?

If the answer to any of these questions is YES…then do the right thing and skip that food.  You will thank yourself.  I am making a commitment to be better at nutrition.  For many years I was a strict vegetarian and I was very careful of what I put in my body.  I avoided animal products at all costs, until I saw the light.  That being said, I should be able to forego the morning muffin.

Still wondering how you should eat for performance, check the Whole30 plan

I was thinking today that is not such a bad day to write about my “paleo mistakes”.  I think that it made me realize that it's not necessarily a bad thing, after all we are human and a work in progress.  I think I was able to give it a positive spin and find a lesson in my cheat ; ) ... Don't beat yourself up if you get off track, just pick back up at the next meal and move forward, instead of dwelling on your nutrition mistakes!

I know we’ve said it before, and it’s a work in progress, but we are going to get better at getting more content up, especially with guest contributions, the new “meet a member” column, and a weekly recipe post. As always, our #1 priority is quality training, education and programming, which have filled our plates over the last 18 months way beyond our expectations. For that, we thank you!

So our 1^st official post in over a month, has been brewing for a while, and it is to announce the formal launch of our Kids and Endurance training programs.  Based off the CrossFit Kids, and CrossFit Endurance templates, SCCF is now offering our own brand of fun to two new sets of populations in need of some attention.  Kids classes are available to ages 5 to 14, and the Endurance program is open to the experienced triathlete and/or the person looking to run their first 10k.  Both regimens are specific in their targets, dose, frequency, and expectations. For more information, please contact:

- SCCF Kids: Heather Roberson heather1@sancarloscrossfit.com

- SCCF Endurance: Luis Velasquez luis@sancarloscrossfit.com

and for more details on our Summer SCCF Kids Camp CLICK HERE

Look at those smiles from our last gathering...

REMINDER: June 2011 Paleo Fare and Performance Cooking Class (UPDATED)

We often get questions on how to cook, when to cook, what to cook, who to cook, where to cook…you get the idea, and now is your  chance to get your hands dirty again with our resident pro, Amy Pinto. She is not only the genius behind the retardedly addictive nut butter that stocks our fridge, but also the author of Performance Cooking blog, our go to Paleo Chef, and an overall amazing asset to the San Carlos CrossFit community.

So, here are the Rough Stats…

Where: San Carlos CrossFit, aka. the shop

When: Sunday, June 12th, 10am to Noon

What: Spring Meal Ideas and Prep (approx. 4 dishes),  Dessert, Take Home Recipes & Spice Mix, and EATing!!

Menu: Mashed Cauliflower w/Carmelized Onions, Sauteed Mixed Mushrooms w/Arugula & Spinach, Steak w/Peppercorn Sauce, Jerk Chicken, Coconut Milk Ice Cream

Price: $25/person

Let us know if you are interested by Friday. Class will be limited to 20 people. Send reply to luis@sancarloscrossfit.com

IMPORTANT NOTE: If you sign up, please bring your own tupperware containers to bring home any leftovers we may have.

Rigo and Nathan prepping for multiple assailants

Friday 02.18.11 
Mobility: Work Glutes, Ham, Calf

AMRAP 15 min:
10 Deadlift (185/135#)
20 Double Unders
1 Shuttle Run (25,50,100m)

post rounds to comments

FIGHT FOR AIR STAIR CLIMB - THIS SATURDAY, MARCH 26TH
If you haven’t signed up and want to join in on the fun, do so now under Team San Carlos CrossFit. Or if you want to donate to American Lung Association in California and support your fellow gym mates go to DONATE HERE

Here are all the details you need, in order to prepare yourself for the climb:
TIGER BLOOD: If you don't have it, paint yourself with it, or drink some before breakfast.

CARPOOL: If you are interested in carpooling we will meet at the box (San Carlos CrossFit) at 7:45am.

CLIMB LOCATION: 555 California Street, San Francisco (between Montgomery and Kearny Streets)

CHECK-IN: Plaza in front of 555 California St.

TEAM SAN CARLOS CROSSFIT HEAT TIME: 9:30am

APPROPRIATE ATTIRE
It is suggested that you wear comfortable clothing, appropriate for working out. Don't forget to display your team pride and spirit. If you own a San Carlos CrossFit shirt, wear it.

PARKING
If you elect to drive, underground parking will be available at the 555 California building. Entrance to the garage is at Pine St. between Kearny and Montgomery. The Saturday rate is $4 every 20 minutes or $12 maximum. Payment methods accepted are cash, Visa, Master Card and American Express.

CHECK-IN PROCESS
Once you arrive at the Plaza for the event, follow these simple steps to prepare for your ascent!

1. Check-in and turn in any donations.  If you haven't met your $100 fundraising minimum, you will be asked to provide credit/debit card information to be held until April 23rd.
2. Pick up a climb t-shirt.
3. Pick up a bib and timing chip.
4. Check all gear at Gear Check.
5. Gather with your Team for a Team Photo on the Plaza steps.
6. Warm-up by CrossFit!
7. Listen for Wave-Times and when called, proceed to staging area.

STAIRWELL RULES
Only the following items will be allowed on your person in the stairwell:
* IPOD or other MP3 style listening device
* Cash or credit card for cash bar on the 52nd floor banquet room
* Car keys

These items will NOT be allowed in the stairwell:
* Any water carrying container like a bottle or Camelpack.  There are plenty of rehydration stations in the stairwells to get adequate water.  This rule is for your safety and the safety of other climbers.  We don't want anyone slipping on a water spill.
* Cameras. No photography is allowed in the stairwell except by our professional photographers.
* Fanny packs, back packs, purses, etc.  Please plan to leave personal belongings at home, in your car, or at the gear check station on the Plaza.  Items left at gear check will remain on the Plaza until you retrieve them upon your departure after the climb and celebration at the Post-Climb Party.  Please note that gear check will close at 1 p.m.

You may send a camera or other personal belongings up to the Post-Climb Party on the 52nd floor with your guest, or after you climb, you can come back down by elevator to the Plaza to retrieve these items from gear check to have with you at the party.

Any other questions, let us know.

- SCCF Staff