Tag Archives: crossfit

CrossFit Open 15.5 Nutrition Strategy

CrossFit Open 15.5 Nutrition Strategy | stupideasypaleo.com

If you’re participating in the Open, I’ve written a CrossFit Open 15.5 nutrition strategy for you!

15.5 is going to challenge even the most elite competitors. This couplet of rowing and thrusters is going to burn through some major glycogen and leave you gassed.

Eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are certainly some things to think about for 15.5.

If you’re doing The Open, the workout for the fifth (and last) week is:

15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Going hard enough to get a good score while keeping yourself from red-lining and blowing up is going to be critical!

I competed in The Open three times and went to Regionals in 2013, so I know exactly how this one is going to feel: painful. This is the last WOD so give it your best effort!

Click here for full detailed nutrition strategy for the CrossFit Open 15.5

If you need some inspiration for meals, check out my award-winning, newly released The Performance Paleo Cookbook or read up on the science behind it in my best-selling ebook The Paleo Athlete!

Pin this for later!

CrossFit Open 15.5 Nutrition Strategy | stupideasypaleo.com

CrossFit Open 15.4 Nutrition Strategy

CrossFit Open 15.4 Nutrition Strategy | stupideasypaleo.com

If you’re participating in the Open, I’ve written a CrossFit Open 15.4 nutrition strategy for you!

So far, the workouts have been pretty true to CrossFit’s roots, and 15.4 is no different: an AMRAP ascending ladder of handstand push-ups and cleans.

Eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are certainly some things to think about for 15.4.

If you’re doing The Open, the workout for the fourth week is:

15.4

8-minute AMRAP:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

The lynch-pin is going to be the handstand push-ups for most people. The reps quickly escalate and if you’re not careful to stay just under your limit, it’s easy to fatigue to the point of failure. In such a short workout it’ll be hard to recover if you burn your shoulders and arms out.

I competed in The Open three times and went to Regionals in 2013, so I know exactly how this one is going to feel. It’s going to fly by!

Click here for full detailed nutrition strategy for the CrossFit Open 15.4

If you need some inspiration for meals, check out my award-winning, newly released The Performance Paleo Cookbook or read up on the science behind it in my best-selling ebook The Paleo Athlete!

Pin this for later!

CrossFit Open 15.4 Nutrition Strategy | stupideasypaleo.comCrossFit Open 15.4 Nutrition Strategy | stupideasypaleo.com

Performance Paleo Cookbook | stupideasypaleo.com

CrossFit Open 15.2 Nutrition Strategy

CrossFit Open 15.2 Nutrition Strategy

If you’re participating in the Open, I’ve written a CrossFit Open 15.2 nutrition strategy for you!

15.1 threw a curveball at the field with a separately scored, two-part workout of a classic AMRAP triplet plus a time-capped max clean and jerk. And now, 15.2 has been announced as the encore to last year’s 14.2! If you did The Open last year, this is a great one to test your progress and see how much fitter you are.

It’s safe to say that eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are definitely some key pieces to think about based on what 15.2 is throwing your way.

If you’re doing The Open, the workout for the second week is:

15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

This one’s all about how much you’re willing to suffer and tough it out, pushing yourself into to the next rounds for ever-increasing reps of overhead squats and chest to bar pull-ups.

I competed in The Open three times and went to Regionals in 2013, so you could say I’m pretty familiar with how to eat for these types of workouts.

Click here for full detailed nutrition strategy for the CrossFit Open 15.2.

There’s still time to get in on my free meal plans for The Open, too! Click here to get yours.

And, if you need some inspiration for meals, check out my award-winning, newly released The Performance Paleo Cookbook or read up on the science behind it in my ebook The Paleo Athlete!

Pin this for later!

CrossFit Open 15.2 Nutrition Strategy

Performance Paleo Cookbook | stupideasypaleo.com

CrossFit Open 15.1 Nutrition Strategy

CrossFit Open 15.1 Nutrition Strategy

If you’re participating in the Open, I’ve written a CrossFit Open 15.1 nutrition strategy for you!

It’s safe to say that eating well in the days, weeks and months leading up to the Open is the biggest way to set up a strong foundation for your best performance, but there are definitely some key pieces to think about based on what 15.1 is throwing your way.

If you’re doing The Open, the workout for the first week is:

15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

15.1a

1-rep-max clean and jerk
6-minute time cap

This classic metcon rolls straight into a max-effort clean and jerk which presents some unique challenges for fueling.

I competed in The Open three times and made it to Regionals in 2013, so you could say I’m pretty familiar with how to eat for these types of workouts.

Click here for full detailed nutrition strategy for the CrossFit Open 15.1.

There’s still time to get in on my free meal plans for The Open, too! Click here to get yours.

And, if you need some inspiration for meals, check out my award-winning, newly released The Performance Paleo Cookbook or read up on the science behind it in my ebook The Paleo Athlete!

Pin this for later!

CrossFit Open 15.1 Nutrition Strategy

 

Are you doing the Open this year? Let me know in the comments below!

Paleo Meal Plans

Fuel For The Open: Free Meal Plans | stupideasypaleo.com

If there’s one thing that readers have consistently asked me for, it’s paleo meal plans!

And for so long, I resisted writing them. It sort of freaks me out to tell someone exactly what to eat, when. My philosophy is to teach you how to do something so you don’t need me. (That’s why I wrote about how to write a meal plan in this post.)

As time’s gone on, the requests for paleo meal plans have continued to pour in. So, a few weeks ago, I set out to write some. I’ll be honest: It wasn’t easy. I fretted a lot over things like, “Is there too much chicken?!” and “What if this is too much food (or not enough)?”

In the end, though, I’m pretty proud of what I put together, and I think it’ll be a great kickstart for you if you’re looking for a bit more guidance and organization around meal planning.

Get your paleo meal plan by clicking here!

Paleo Meal Plan for The Open

This first meal plan is five weeks long, and I designed it to coincide with the CrossFit Open, the first round of competitions to eventually whittle down the best of the best athletes. From now until the end of The Open, you can snag this meal plan for free!

How is it specific to CrossFit? On the calendar I’ve inserted important dates—like when each new workout starts and when to submit your scores—as well as given you ideas for pre- and post-workout snacks and included carbs on a daily basis.

If you know anything about my nutrition philosophy, it’s that active people need carbohydrates, and veggies, starchy veggies and fruit are the most nutrient-dense, anti-inflammatory sources. If you’re looking for a keto meal plan, this ain’t it.

If you’re not a CrossFitter, you can still use this plan. It’s balanced with protein, carbs, and fat. Also, it’s got a cool weekly structure of meal prepping on the weekend, followed by rolling your leftovers forward. That’s a must for anyone who’s just busy and wants to eat well.

The recipes in this first meal plan are a mixture from my extensive Recipe Index (complete with hyperlinks) and from my new cookbook, The Performance Paleo CookbookSo while there’s no charge for the plan itself, you’ll need a copy of the book to follow the meal plan as written.

(Just in case you need a bit of an arm twist, the cookbook is endorsed by multiple NYT best-selling authors, won a Paleo Magazine Best of 2014 Award for most anticipated new cookbook, and has been praised by everyone from active families to Beach Body followers to CrossFit competitors.)

I know it can be hard to wrap your brain around doing this healthier eating thing, so these meal plans are my nod to you. In the future, I’ll be adding more paleo meal plans so keep your eyes peeled!

Here’s a peek…

Fuel For The Open: Free Meal Plans | stupideasypaleo.com Fuel For The Open: Free Meal Plans | stupideasypaleo.com

Get your paleo meal plan by clicking here!

Some FAQ About The Paleo Meal Plan for The Open

Are they free?

As a way to roll these out and make tweaks based on feedback (that’s called beta), this first meal plan for The Open is free until March 29, 2015. After that, meal plans will be available for a small fee. If you like free stuff, snag this one today!

Is it a PDF? How will I get my meal plan?

Each week for five weeks, a new weekly plan is sent right to your inbox and click to come here to the site where the PDF is hosted. From there you can save it. Why am I not giving them all at once? To prevent overwhelm. You can only prep one week at a time anyway!

I want to share these paleo meal plans with my {coach, gym, family, friends, training partner}, so can I just forward them? 

I’m asking for your honest help in having everyone sign up for his / her own. That way, I can track how many folks sign up and get their feedback. If people like them, that’s awesome! Just give them this link and ask them to sign up for their own here (http://stupideasypaleo.com/fuel-open-5-weeks-free-meal-plans/) so I have a good head count. Gracias!

What’s in each plan?

Sunday starts out with a big weekly cook-up. For best results I recommend shopping on Saturday and planning to cook Sunday. You’ll need anywhere from 2 to 3 hours, on average, to prep the food on Sunday. This will net you meals to eat throughout the beginning of the week. Then, there’s a smaller mini cook-up midway through the week to top you up until the weekend.

You’ll see recipes from the Recipe Index here on the blog. Those are hyperlinked right to the recipe! If you’d like, there’s a Print feature on each recipe. Just be sure to hover over and delete anything you don’t want to print, like pictures or comments.

Other recipes come from the cookbook. Those pages are listed for easy navigation. In the future, meal plans may only have recipes from my site, so if you don’t want the cookbook (I’ll try to not be too hurt ;)), hold out for one of those.

Are there shopping lists?

No shopping lists. I know some of you buy in bulk or buy meat from a cow / pig-share or the farmer’s market. You’ll need to sit down and do your shopping lists. At the same time, you’ll be familiarizing yourself with the week.

What if I’m allergic to certain ingredients or I friggin’ hate broccoli?

Food tolerances and preferences are sooooooo diverse. There’s no way possible for me to write a meal plan for everyone that will please everyone. (If I could do that, I’d be sitting on a tropical island sipping frozen drinks long into old age!) If there’s a food you can’t or won’t eat, sub it out. If you’re really stuck and have no clue what to do, send me a little note via the contact form, and I’ll help you.

What if I have really really super duper extra special specific nutritional needs? 

You’ll probably need to hire someone to write meal plans that are specifically tailored to you. These are general paleo meal plans that will work for a broad range of active people, but they’re not personally tailored. That stuff usually costs $100 to $300 a month.

Get your paleo meal plan by clicking here!

Pin this for later!

Fuel For The Open: Free Meal Plans | stupideasypaleo.com

Performance Paleo Cookbook | stupideasypaleo.com

When Cheap is Actually Good

The Paleo Athlete Kindle Buck Sale | stupideasypaleo.comWhen I was about 21, I bought a car for $500. It was a beat up, white Plymouth Acclaim with maroon interior, and it sounded like a two-pack-a-day smoker when it ran. Sure, it got me back and forth the few miles between my college dorm and my job as a cake decorator at a local supermarket—how’s *that* for someone who was totally sugar addicted?!—but I knew its low sticker price was too good to be true.

As is with most things that are cheap, it was only a few months until the transmission seized, and I was sans ride.

From that point on, I’ve been a firm believer in the mantra, “Nothing cheap is worth buying.” Whether it’s food or books or even cars, I’ve held fast to the idea that you get what you pay for. When I see a deal that’s too good to pass up, it means I usually walk on by. That’s why I hemmed and hawed for quite a while about what’s going on today until midnight.

Yep, here’s something that’s cheap AND good.

Today, June 18, 2014 and today only, you can get the Kindle version of “The Paleo Athlete” for a buck. One smackaroo. Practically pennies. So cheap you’ll think you stole it. And once the clock strikes midnight tonight, just like a proper Cinderella, it goes back to its regular Kindle price of $9.99.

It’s never been on sale before, not in the 6 months since it was published, and it’ll never be on sale again. So, if you’ve been eyeing it or going to Amazon and hovering over the “Buy it now” button, today—no, right now—is the time to get it. If you don’t have a Kindle reader (I know I don’t), the folks at Amazon have made it really easy to read ebooks by making free reader apps for virtually any device—except flip phones. Time to enter the future, my friend!

Why does “The Paleo Athlete” rule? It teaches you how to eat Paleo for performance. If you care about getting stronger and faster, having better endurance and being able to not just make it to the end of your training session but smashing it, this book is what you’ve been waiting for. Or, if you care about being Happy, Healthy and Harder To Kill™—someone who’s ready for the zombie apocalypse or the White Walkers beyond The Wall—this book is for you.

You won’t have to walk around with a calculator attached to your hip, logging in points or calories or macros or blocks. Blah. You don’t have time to do that. Instead, I teach you the what and why so you can adjust your nutrition to virtually any performance goal or training scenario. Learn how to prep for competition day, too, and get 30 recipes to get you started and on your way.

Sound good? Good. Cheap but definitely one of those rare moments where it’s worth every penny. All 99 of them.

Get “The Paleo Athlete” Kindle version right now for a buck!

Offer expires June 18, 2014 at 11:59 pm PT, Cinderella-like.

Faster Recovery: Does This Product Deliver?

Faster Recovery: Does This Product Deliver? | stupidesaypaleo.com

If you’ve been following the blog for a while, you’ll know I’m not huge into supplements. It’s my belief that most athletes need a solid base of nutrition from whole, nutrient-dense foods with thoughtful pre- or post-workout refueling strategies, and perhaps—if the circumstances warrant it—smart supplementation.

If you’re a casual athlete without competitive aspirations, a strong focus on nutrition will take you very far, and supplements really aren’t necessary. However, if you’re hitting your training and competitive season really hard, pushing the boundaries of your physical potential, carefully chosen supplements can have a place in your routine. (In case you’re curious, I regularly include Omega-3 fatty acids, magnesium and Vitamin D in my regimen, but I’d be taking those even if I wasn’t training.)

In the interest of experimentation, I recently agreed to test out a supplement called HMB from Blonyx and report my findings to you. The short answer: HMB seemed to help my recovery.

What exactly is it?

If you’re after a longer answer, let’s back up a second. HMB is an acronym for beta-hydroxy beta-methylbutyrate, and put into simple terms, it’s produced when the body metabolizes the amino acid leucine. Leucine, if you’re savvy about basic biochemistry, is a branched chain amino acid which is implicated in the body’s muscle protein synthesis pathway (mTOR).

Put another way, HMB is known to help recovery by promoting muscle repair. For more details—including studies and further technical information—click here and here.

Faster Recovery: Does This Product Deliver? | stupidesaypaleo.com

What was my experience with it?

I’m now doing olympic weightlifting full time for my training, with an eye on a couple local competitions later this summer and fall. Returning to the platform after a surgery, some time living abroad, writing my book and just general life chaos left me with some major flaws in my technique and some serious ups and downs in performance. I started using Blonyx’s HMB Sport in mid-January, just as my training started to find some consistency (i.e. lifting 4 times a week).

I noticed that my sessions felt punchier and I could lift heavy on back-to-back days without feeling as sluggish as I had been. In May 2013 I hit PRs in both the clean (91kg) and snatch (63kg), but since that time had struggled to reach those numbers again. In February, I cleaned 90kg and snatched 63kg.

Whether my improvement was a sole result of testing HMB Sport or not is hard to say because training frequency, sleep and nutrition are certainly possible factors. If you’re putting a premium on consecutive training sessions with short recovery windows, HMB might be worth experimenting with.

Wondering how you can naturally bump recovery up? Be sure to get adequate dietary protein from leucine-rich foods such as meat and eggs.

Note: I did not receive any financial compensation for reviewing this product. The opinions expressed here are my personal ones and do not substitute for professional medical advice. Always check with your medical professional before adding supplementation to your routine.

Pre- and Post-Workout Fueling Summary for Athletes

Pre Post Workout Venn 2.0More on this to come soon, but here is a simple diagram to help you remember general fueling recommendations for pre- and post-workout nutrition.

In short, for a pre-workout meal, stick to protein and fat while the post-workout window – ideally within 15-30 min of finishing your training – should focus on protein and carbs. Both have protein in common. If you’re into performance, adequate protein is a must.

References: Robb Wolf, Whole9