ROD 072110


Wednesday, 21Jul10



Groups of 3 exercises, 40/20 for 3 rounds each group, 27 minutes total

  • MB Diagonal Chops 10r / 10l
  • Burpees
  • Skaters

 1 minute rest

  • Medicine ball rotations (arms fully extended) left to right quickly
  • Push – Ups
  • Cable swimmers

 1 minute rest

  • Medicine Ball Slams
  • Air Squats
  • Jump Rope


 Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.


Levels of Adherence: Part 2

Okay, yesterday we left off with weaning ourselves off of the Danger Foods:

Processed foods – Grains – Sugar – Dairy – Beans/Legumes

So now we are going to take it to the next level. Now’s the time to start transitioning from conventional meats to grass-fed, pasture-raised, and wild-caught. And don’t forget the conventional fruits & veggies switching to organic too. Just like Level 1, this can be done a step at a time.

Paleo Level 2

Making the switch from conventional to GF/PR/WC (grass-fed/pasture-raised/wild-caught) and organic fruit & veggies, will be more costly so it’s best to start a little at a time and start foraging for the best place to get your food at the best prices. Paleo is about Food Quality, and Level 2 is just more precise.

Check out local farms for great deals. Don’t know one?  This also happens to be a great resource for information on grass-fed.

If there happens to be no farm in your area, then you will have to opt for Health Food stores & grocery stores. Yes, grocery stores. Costco have a good selection of GF/PR/WC and organics, you just have to look for it. There’s also Chamberlain’s and Whole Foods. Shop around and read labels. It’ll be worth it.

What’s the Big Deal?

Conventional Food  vs.  Organic Food
From Wikipedia: “Organic foods are produced according to certain production standards, meaning they are grown without the use of conventional pesticides, artificial fertilizers, human waste, or sewage sludge, and that they were processed without ionizing radiation or food additives.”

Okay, seriously, that definition of organic did it for me. I switched. I like my fruit & veggies sans human waste, thank you very much.

Organic tastes better and is better for you. So if you can afford it, then do it. But I understand it’s pricey, so keep in mind that going organic is not “life or death” unless of course you have a serious illness and must reduce the toxins/allergens on/in your food. AND keep in mind, just because it is organic doesn’t mean it’s good for you! An organic donut is still a donut and is NO good for you. Got it?! Okay, moving on…

Conventional Meat  vs.  Organic Meat  vs.  GF/PR/WC
Conventional meat: raised with the routine use of antibiotics & growth hormones; fed a diet of grains; and are caged/farmed.
Organic meat: raised without the use of antibiotics & growth hormones; fed an organic diet of grains; and are caged/farmed.
Grass-Fed/Free-Range/Wild-Caught: means exactly what it says. No antibiotics or growth hormones.; they eat what they were meant to eat (cows-grass, fish-other fish or sea life, chicken-bugs); and they are not caged.

The quality of our food is largely determined by the quality of food that the animal ate; with fruits+veggies, it’s the quality of the growing conditions. It really makes a difference, so try it out. Again, shop around. As a side note, since my meat sources eat plenty of grass and are more nutritious with more vitamin E, C, and beta-carotene… I actually eat less veggies.

Benefits of Grass-fed/Pasture-raised/Wild-caught

In a nutshell, GF/PR/WC meat has less fat, more omega 3?s, more vitamin E, C, B’s, beta-carotene, calcium, magnesium, potassium, and CLA. It also tastes better! If you want to read more about the health benefits, go here:

If the above wasn’t enough for you, how about these nuggets:
(Cordain, L. “The Paleo Diet Update” v3, #2)

  • Grass-fed animals are lower in saturated fat
    • GF contain as little as 1.2 g saturated fat per 82g serving
    • Conventional contains 8.8g or more saturated fat per 82g
  • Grass-fed are higher in protein
    • GF averages 76.5% protein by total energy *
    • Conventional averages 48.7% protein by total energy*

* total energy is simply total caloric amount. therefore (for example), 76.5% of the total calories for said food item was from protein, while 23.5% would be from fat calories. that’s how I read it anyway

Healthy On A Budget

Is there such a thing? of course! Shop for fresh fruits & veggies at your local farmers market or health food store. Most local small farms can’t pay the government to certify them organic, so they don’t get that cool little sticker. Be sure to ask or get to know the farmer. There is a difference between organic pineapple from Hawaii and organic (unlabeled) pineapple from a local farmer… not only in taste & freshness, but in cost!

And like I said at the beginning, check out Costco. Specifically, their New Zealand grass-fed, pasture-raised lamb; their wild salmon burgers; their jumbo bag of frozen organic broccoli; their jumbo bag of frozen berries; and their big jug of almond butter (for $6.00). They all stock differently, so check out a couple if you can.

Make changes where you can. Do the best with what you’ve got (financially). But remember, this is your health that we are talking about. Are there other less important items that you can eliminate? Lose the extra dinner out; the fancy coffee at Starbucks; the cigarettes; that extra pair of shoes. Forgo upgrading your car, your furniture, your house, your wardrobe. Anyone can find the way, as long as the will is behind it.

I spend the most money on health & fitness, because without it, nothing else would matter. How do you enjoy a vacation or your family time… if you are riddled with disease, bad health, always sick, have no energy, or have severe back and joint pain?

Heath & Fitness is where it’s at. And when you are on top of your game, you can be more available to the people you love most and be able to enjoy all the possibilities & adventures that life has to offer.

Here’s to your health!!

~Monique, CrossFit Evolution