Rest day/Make ups
This time last year… Eileen wrote about the Pure Adrenaline Rush of the CrossFit Open.
Steak with Cardamom Mushroom Sauce
-Erin O’Brien
2-4 servings
2 pounds of steak filets (your choice of cut)
8 ounces mushrooms, sliced
½ cup chicken broth
2 tablespoons coconut cream
¼ teaspoon cardamom
Salt & pepper to taste
Preheat oven to 400F.
Heat a large, oven-proof pan over medium heat (do not oil pan). Season the steak filets on both sides with salt and pepper. When the pan is hot, place the steak in it and cook until the first side is browned and no longer sticks to the pan. Turn the steak over and place in the oven. Cook the steak to your desired temperature.
Remove the pan from the oven and remove the steak to a cutting board to rest. Place the pan over a burner on medium flame – be careful as the pan handle will be extremely hot. Add the sliced mushrooms to the pan and season with salt, pepper and cardamom. Stir frequently, scraping up any browned bits on the bottom of the pan. When the mushrooms have released all their juices, stir in the chicken broth and bring to a simmer. Cook the mushroom/broth mixture until the liquid has reduced by half. Stir in the coconut cream until combined. Taste and adjust seasonings as desire. Serve the steak with the cardamom mushroom sauce spooned on top. Enjoy!
Last call for Mondvol! Any remaining Mondvol entrees will be removed from the fridge Thursday evening. Meals are located in the small fridge in the main wod room. If you make a purchase, please leave your cash in the Mondvol envelope taped to the front of the fridge. Thanks!
This week’s entrees are:
Tilapia Romesco ($10) – Tilapia filet baked and topped with a homemade romesco sauce. Served over a puree of asparagus and zucchini.
Chicken in Spicy Tomatillo Sauce ($10) – Boneless, skinless chicken breast baked in a spicy roasted tomatillo and serrano chile sauce. Served over lime-pickled red onions and zucchini ribbons.
Those who attended the nutrition meeting last night, don’t forget to comment a couple of take home points. Thanks to those who came.
I couldn’t get out of work in time to get to the nutrition seminar. Would appreciate any comments from the attendees. Maybe a top ten list from Coach Bryce?
I was TAing at Booth from 6-9 last night & couldn’t make it–so any information about nutrition for those of us on the strength cycle would be very much appreciated!
Fruit in the morning is no bueno. Spikes your insulin levels. First meal of the day should be meat and nuts. That was huge for me since i travel for a living and the only thing to eat at hotels in the morning is fruit.
Yes, tips please. I was teaching last night and couldn’t make it.
I did however make it to the ungodly 6am and Chrystal P did not – so I have just informed her she owes me a drink. ;) Maybe she will meet me tomorrow 7am?????
Not feeling well at all, but made 8 rounds with much lighter stuff – 20# KB, 8# WB and singles. I was just glad to sweat.
Strength Prog Week 2, Day 4
A1. Deadlift 1×5 @ 190#
A2. Deadlift 1×5 @ 215#
A3. Deadlift 3×10 @ 235#
B1. Hang Power Snatch 6×2 @ 120#
B2. Back Step Lunge 6×4 @ 120#
“Heavy Grace”
30 reps of:
Power Clean & Jerk, 145#
Time – 5:53
D1. Banded Back Extensions 4×20 Grey Band
Tough day. Felt pretty good overall, though. I should have done some more mobility/lacross ball work on my shoulders before Grace. Every rep felt a little funky on my left shoulder. Not pain, just “off”.
I eat fruit 95% of morning’s haha. I probably shouldn’t read the blog today as far as the nutrition seminar meeting comments go. I probably do the opposite of almost everything mentioned and it will not make me feel good about myself to read the things I should be eating…..
Adding to the breakfast nutrition commentary, eggs are okay too. I talked about how I had tried meats and nuts for breakfast for about a month and got so bored by it that I added veggies back in. I was reminded last night of the wide range of meats available to keep things interesting. As far as alcohol, happy to see that hard cider is a good choice, which helps mix things up a bit from my default choice of wine (red is best). Lastly, I need to get back on consistent fish oil supplementation. With the Open and my recent strength bias training, I have a lot more issues with soreness than I have had for a long time.
I guess what I’m wondering more specifically is:
1) Should there be a reduction in caloric intake when on the strength program or an increase?
2) Does preworkout intake timing/content differ from that of metcon training?
3) And I would assume even fewer carbohydrates should be ingested than for those doing more regular metcons?
@mathias/bryce — I work out at 6am. doesn’t that change the no-fruit-at-breakfast rule? I thought post-WOD was the perfect time for fruit . . .
Strength
Week 2, Day 4
A1 DL 1×5 @ 107
A2 DL 1×5 @ 122
A3 DL 3×10 @ 137
2×10
1×13
B1 Hang snatch 6×2 @ 70
B2 Back step lunge 6×4 @ 70
Conditioning:
Grace @ 82
4:43
D1: banded back extenstions 4×20
1×20 w/ orange band
3×20 w/ grey band
I’d be interested to hear more about the nutrition seminar- I couldnt make it, I as coaching with CES.
Something I’ve noticed, and have emailed Bryce about, is that I am hungier now that the strength cycle has begun. I am still running, so I know that effects my hunger too.
I have made a solid transition to paleo with the ladies EVA challenge. I see the differences in how I feel through the day, and not just through performance and body comp. I track my food and nutrition daily- which helps to keep me legit
@ Rachel
It all depends on what you want to do.
1) While there is a general reduction in total training load, especially compared to endurance training I would suggest less of a reduction in caloric intake and instead a shift in macro-nutrient composition towards a higher ratio of fats/ proteins to carbs.
2)You can eat closer to a strength workout as there is less chance of gastrointestinal distress. I would even suggest a small meal/ protein shake w/in an hour of a strength workout or a BCAA supplement in order to raise the concentration of ammino acids in the blood, preventing the body from metabolizing muscle tissue.
3) yep, but it all depends on your goals.
Strength Prog Week 2, Day 4
A1. Deadlift 1×5 @ 130#
A2. Deadlift 1×5 @ 150#
A3. Deadlift 3×10 @ 170# 15 on last one
B1. Hang Power Snatch 6×2 @ 90#
B2. Back Step Lunge 6×4 @ 90#
“Heavy Grace”
30 reps of:
Power Clean & Jerk, 130#
D1. Banded Back Extensions 4×20 Grey Band
Still keeping my DL weight down to perfect form of shoulders back. Definitely felt more proficient than last week, will look to increase weight next time. I echo Beery’s question, if I eat breakfast after 6 a.m., fruit is good then, no?
Ruh roh…talk about being called out haha!
@Jen T: Yes, drinkS (multiple) and yes, tomorrow.
I, too, would appreciate a summary of key nutrition tips as I was too busy partying my face off (but not with cider, whoops!) for finishing my critical care rotation. Snowballed into the unfortunate and unintentional ditching of my WOCmate Jen T this AM ;( Sorry!
Thanks Glenn, that helps.
I think my goals are pretty clear: Get strong without becoming a water buffalo.
@ Rachel, the animal you’re looking for is a crocodile, as in
“I’m like a crocodile, I’m just going to get bigger till I die”
@ Glenn – I was hoping to be more like the hippo….happy as a hippo.
Should rest today but am going to try and make the noon, that is if I can get out of work.
@ Rachel I love your goal–get strong without becoming a water buffalo. I could not agree more, especially since the strength program ends right at my wedding! :)
As for alcohol, I’ve been going with the cider lately, so glad to hear that was discussed. But I always thought a dry white wine was “better” than red (fewer carbs).
a few notes from the seminar in no order
- starting the day with the meat/eggs and nuts sets the metabolism in the right way. if you eat stuff with a large amount of carbs and sugars, just spiking the blood sugar and likely going to be hungry in an hour or too.
-having some coffee before the workout can help with the focus and energy. supplement BCAA can also help but because of the amount of pill that would be required, the powder form is much easier.
- important to get that post workout shake in within 30 min after the workout. 15g of protein per 50lbs of bw.
i wasn’t doing this at all which may help my recovery, which is welcomed.
and always important, when it comes to booze if you can stick to
red wine
GF beer
and clear alcohol (add soda water… gets the alcohol in the system faster – who doesnt love that)
if you do like to cook, a couple sites ive been checking out are
http://www.health-bent.com/
http://www.foodrenegade.com/
Thanks Bryce, got a lot of great info
LOL. Nurse Chrystal! I’ll take a cider.
and that is a pretty good reason. I wonder if Erin C is going to ditch us?
Fish – my two cents. A strength program and gaining weight are two independent issues. Gaining significant muscle mass is very hard and just a strength program doesn’t get you there. Most of it is genetics and most of us aren’t predisposed to look like Arnold. You can ask many of the guys in the gym how hard it is to put on “good” weight, we’ve all gone through a phase where we’ve tried. Bad weight on the other hand is pretty easy to put on and can be done with or without a strength program. A steady diet of over consuming Sweet Mandie B’s, chocolate milk, and pasta should get just about anyone in water buffalo shape. As long as you continue to eat clean you should see nice strength gains and probably some positive changes in the mirror.
I understand Rest Day but Makeups ?, Someone please advise,Do I come in and work on my weak points or does the instructor just throw randoms together, Thank You.
@Dougie – makeups are for people who missed one of the wods programmed earlier in the week. Since there is no wod programmed on Thursday, they can “make up” one of the wods they missed. For example, I don’t usually come into the box on Wednesdays so I make up the Wed wod on Thursday evening.
Also, rest/makeup days can also be used to work on skills.
@Erin O’ Thank you, right best come in today and do more DU’s.
Had a miserable night of sleeping due to massive cramping in my left foot, toes and just about the whole left leg! It was so painful and the bubbling legs just wouldn’t stop.
I think I have been drinking WAY too much coffee and became very dehydrated. So, I am laying off the coffee for a while and drinking more water.
Was so sore from cramping, I went into the box for an active rest day.
One full hour of lacrosse ball rolling, foam rolling and mobility stretching
Annie
50-40-30-20-10
Double unders
Situps
5:13
Core work of:
30-20-10 Unbroken Ab Roller
Oh yeah almost forgot!
3 x 10 on the reverse hyper with 75#
This felt so good!
Since we are on the nutrition topic…
@ISAIKI
I find that I need to eat more salt when I start to cramp. That normally does the trick for me. I generally stay very hydrated and drinking more water does not do much for the cramping.
Maybe a coach can weight in on why this is?
Biggest points that I touched on, and some of these were hit on.
- Eat to YOUR needs. I know this is very unspecific, but if you are looking to put weight on, eat more! If you are looking to build muscle mass without getting too fat. Eat more protein, and add more good fats (grass-fed butter, coconut oil). Eat as many meals throughout the day as you feel you need, and eat to the quantity for your goals.
- A meat and nut breakfast will help start your day correctly by regulating insulin levels. Adding too many carbs to this can throw off your metabolism and condition your body to crave more carbohydrates. This makes it difficult for your body to burn fat as a source rather than carbs.
- Starchy carbs (sweet potatoes, quinoa, rice) are ok post workout. This is dependent on your current BF% and goals. These are actually better than fruit for this purpose. @ Beery, fructose does little to replenish your glycogen storage. Fructose is actually processed in the liver, and will not give the same benefits. I’m not demonizing fruit, I’m just saying for this purpose starchier carbs would work better. And you can get all and more nutrients from vegetables as you can from fruit.
- Best liquid choices are filtered water, organic coffee, organic tea.
- Alcohol is never going to be beneficial for your recovery and performance, but if you choose to drink. Red Wine (Pinot, Merlot), Clear Alcohol w/ water or soda water with real lemon or lime juice, then gluten free beer or cider. Check your nutrition facts if you drink a lot of cider. The range is anywhere from 6g – 22g of carbs/bottle.
- Gluten (anything with wheat) inflames the body, prevents nutrient absorbtion, attacks lining of the small intestine, can cause joint pain, skin disorders, infertility, increased aging. Try to stay away from it, even on cheat meals.
- Supplements covered HCl, Fish Oil, Vitamin D3, BCAA.
Cindy
15 Rounds + 4 pull ups
Six things I learned last night (Bryce, please correct me if I’m misstating anything): (1) I need to do a better job of preparing my meals for the day so I can eat on a regular schedule. Taking the time to prep is better than being stuck hungry without clean options. Like others, I’m getting hungrier now that I started the strength program so that’s just another reason to prep and schedule several meals a day. (2) Fish Oil – I thought the benefits stopped at joint health but it also helps increase metabolism so I’m going to actually start taking the fish oil that’s been sitting in my refrigerator. (3) BCAAs – if you’re in the strength program its good to take them before, during and after the workout. How much you ask? (body weight in #/2.2)(.44) = grams of BCAA. If you’re doing traditional CF programming, multiply by .22 rather than .44. (4) Vitamin D3 – take 5,000 to 10,000 IU/day. But if feeling low its ok to increase the dosage up to 50,000 IU/day for a few days. (5) Grass-fed Beef – if eating GFB the fat content doesn’t really matter. If eating non-GFB its ok to add some grass-fed butter or coconut oil when cooking. (6) Glen really likes chocolate milk.
@ Cam – totally agree and I always chug a glass of salt water when I start cramping and I did again last night, HOWEVER, I was a mess and the cramping wouldn’t stop.
It was brutal
Just read this one today too. Pretty good cover of what your nutrition should look like.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/859/Lose_Weight_for_Summer_Top_Five_Dietary_Tips_For_O.aspx
A1. Deadlift 1×5 @ 195#
A2. Deadlift 1×5 @ 220#
A3. Deadlift 2×10 & 1×15 @ 240#
B1. Hang Power Snatch 3×2 @ 95#; 3×2 @ 115#
B2. Back Step Lunge 3×4 @ 95#; 3×4 @ 115#
Rx’d was 125#. Looking back, I should have started at 115# and added 10#. I really don’t like transitioning the bar from snatch to lunge. Always afraid I’m going to hurt my neck.
“Heavy Grace”
30 reps of:
Power Clean & Jerk, 145# (Scott – thanks for the push and for helping me be more efficient!)
Time: 5:31.
Last did Grace on 9/29/11 @135# in 7:38 so I’m pretty happy with the improvement.
D1. Banded Back Extensions 4×20 Grey Band
Anyone have the link to the day we last did heavy Grace?
Would love to see my miserable time then and compare how miserable my time might be tomorrow!
Did Cindy today. Great Workout. I hit 17 rounds even.
I’m sad I missed the meeting last night b/c of being stuck at work until 7. I’m all outta whack right now b/c I’m also missing my usual 6 a.m. Thurs and Fri workouts this week.
Here are my nutrition questions:
I typically fast before 6 a.m. workouts b/c I’m just rolling out of bed at 5:30 a.m. However, there are some days where I’ve had dinner pretty early the evening before, so I wake up hungry. What is a good pre-6 a.m. WOD snack that won’t make me nauseous or screw my insulin levels? Months back I did a banana but now pre-workout fruit scares me.
Also, do you recommend taking fish oil before or after workouts? Since I definitely have to mask the taste, I usually drop it into lunch.
Thanks to all for sharing tidbits from last night’s meeting!
@Tina T. — I used to only drink protein shakes before workouts (and still sometimes do when I wake up late for the 6am), but Bryce had me switch to a small amount of meat/protein + handful of nuts over the last few months. I usually go with some slices of deli meat or some jerky–I can’t quite stomach steak or chicken early for a workout, and these are very convenient since they don’t require any prep. I also drink as much water as I can take upon waking up.
Post-workout around 7:30a I have a protein shake with 1 tsp of creatine (maybe a banana if I need to workout twice that day), then a pretty big meal at 10am.
As I’m sure Bryce mentioned last night and BrettL stated above, food prep is huge. My schedule can get erratic at times and I never have time to cook during the week, so I’ll cook everything on Sat/Sun. It’s worked out pretty well and I find that even if everything else shifts around, I’m still able to eat at the same time, almost every day (excluding pre/post workout meals: 10am-12pm-3/4 pm-7/8pm).
I appreciate all of the comments from the nutrition session. Especially glad to hear that Glen likes chocolate milk, and that I do not have to stop eating my post-workout sweet potato. Was hoping for a magic tip about stress eating, but I know that’s my issue, unrelated to what food will benefit my strength program. Quantity rather than quality is the issue for me right now. I eat pretty clean; just too much and when I am not really hungry.
Me too Jean, I probably eat “too much” if there is such a thing. I love eating and am always doing it but hey if it’s quality food and your weight & body composition are where you want them to be then there’s no shame in your game and if you add up all the calories of what you eat over the course of a day it’s probably equal to a super sized extra value meal or something so in the end it ain’t so bad
*Chew your food well and don’t just gulp it down as that is the first step in aiding digestion which helps in getting the most benefit from the nutrients;
*Fish Oil with every meal as it not only helps with inflammation but also helps the body burn fat as a fuel source;
*Add BCAA’s to your pre/post workout routine if you are doing regular x-fitting and before, during and after if you are doing strength programming for recovery; (I personally have done this and have noticed that I am no longer sore every day after workouts);
*Get enough sleep. Dark room- block out lights and sound. Helps in a big way with recovery.
*Also, keep a food log. You are more likely to stay on course if you do this. Plan a cheat once a week too so you don’t binge by depriving yourself.
*You control what you put into your system so make sure when you do it has a purpose. Ask yourself why am I eating this? Is it for energy, strength or a temporary sugar high that will have me craving more bad carbs in about an hours time. Only you can decide what you are going to consume so there is no one else to hold accountable.
its so easy my CFC Peeps!
Black Coffee and Celery!!!!
BOOM
**Shameless plug alert**
For those who don’t like to do a lot of food prep – Mondvol paleo meals make very convenient work lunches and easy weeknight dinners. Menu changes weekly and entrees are available for sale at CFC!
I love the business tycoon that is Erin O and she’s right!
Two words in regards to food prep that have changed my life: Crock. Pot.
Slice a few lil veggies up in there, maybe a can of diced tomatoes, couple pounds of meat. Come home from work at the end of the day and it smells like a domestic goddess has been truckin away in your kitchen. Not to mention you got yourself at least a couple days worth of quality food for only 5-10 minutes of prep time.
Strength PG:
A1. Deadlift 1×5 @ 190#
A2. Deadlift 1×5 @ 215#
A3. Deadlift 3×10 @ 234# 15 on last one
B1. Hang Power Snatch 6×2 @ 95#
B2. Back Step Lunge 6×4 @ 80#
“Heavy Grace”
30 reps of:
Power Clean & Jerk, 105# 6:55
D1. Banded Back Extensions 4×20 Grey Band
The DL were tough, doing the final 10 was enough of an AMRAP. The Hang Power Snatch should have been at least 120#, but that was a lot for me. Scaled to a respectable 95# to keep form throughout. Still need to work on my technique. Also, Grace was 10# less than my rx. The DL’s took a lot out of me. Looking into getting some BCAA’s so I don’t feel so beat up on Day 3 or 4.
Alfredo I will be in for the 9 tomorrow if you can make it. I got held up at the office last night.
Tuesdays WOD with a Kelly facet,
3RM of #185 DL (3 #20,3 #45, 3 #85, 3 #125, 3 #165)
3 x Rnds 20 Good Mornings
3 x Rnds 20 Upright rows(rest when partner works)
Just used tonight to start to grasp what is the cross fit lifts etc, Kelly really helped me and I checked my ego at the door using lighter weight to try and perfect DL had no real balance for 1 leg DL or the snatch hmmmm more skills required but thats what I train at CFC for.
Q. What type of nuts are good with breakfast is there specifics i.e. Keshews or roasted etc.
A1. Deadlift 1×5 @ 205#
A2. Deadlift 1×5 @ 220#
A3. Deadlift 3×10 @ 275#
B1. Hang Power Snatch 6×2 @ 140#
B2. Back Step Lunge 6×4@ 140#
Hang Power Snatch felt good till I got to set 5-6 then I started to
get sloppy with my technique
“Heavy Grace”
30 reps of:
Power Clean & Jerk, 160# All I have to say is HOLY CRAP!!!!!!
Time: 11:43
This is the first time I have ever done Grace.
D1. Banded Back Extensions 4×20 Grey Band
GET SOME!!!!!!!
Jonny, Facebook me bro. ASAP…..
Strength Program Day 9
A1. Deadlift 1×5 @ 165#
A2. Deadlift 1×5 @ 185#
A3. Deadlift 3×10 @ 205# 16 on last one
B1. Hang Power Snatch 6×2 @ 105#
B2. Back Step Lunge 6×4 @ 105#
“Heavy Grace”
30 reps of:
Power Clean & Jerk, 135.5#
13:32 (Ouch)
D1. Banded Back Extensions 4×20 Grey Band
Tough one today. I don’t think its a good idea to do these strength workouts 4 straight days, but it worked best with my schedule this week. My body feels beat up. I also should’ve spent more time opening up my hips today. I struggled a little bit on both the snatches and cleans. Just need a little more hip pop.
Last time we did Grace I did it at 105#. Glenn told me heavy grace had to be above Rx’ed so I did it at 135.5#. It was humbling to say the least. I only failed 2 reps though. Cleans were ugly. Pop the hips and get into the quarter squat under the bar.
I’m beat. Rest day tomorrow.
Fish’s crock pot suggestion is right on. If you are a non-cook or have little time for prep, salads are the other go-to that offer nearly endless possibilities. I am pretty frugal, and it helps immensely that Stanley’s is a stone throw away from the box. Then, hit up the farmers’ markets and CSA’s in the summer for the best veggies.
Strength Prog Week 2, Day 4
A1. Deadlift 1×5 @ 225
A2. Deadlift 1×5 @ 250
A3. Deadlift 2×10 @ 275 1×21 @ 275
B1. Hang Power Snatch 6×2 @ 145
B2. Back Step Lunge 6×2 @ 145
“Heavy Grace”
30 reps of:
Power Clean & Jerk, 155
Time – 5:33
D1. Banded Back Extensions 4×20 Grey Band
I was totally rocked after this one!