WOD

WOW I can't sleep at all tonight. I can't workout in the afternoon so I'm attempting to make the 6:15AM class this morning. MIKE D BATTLE CRY, "hoooooooooooooooooooahhhhhhhhhhhhhhhhhhhhhhhhhhhhh #$%&!!!!"

BEN AND GREG WE TALKED ABOUT THIS NOT TOO LONG AGO: ACID-BASE IMBALANCE AND EXERCISE INDUCED ASTHMA: Very few people including nutritionists and dietitians are aware that the acid-base balance Content of your food can affect your health. Everything you digest eventually reports to the kidneys as either an acid or an alkaline base. Acid producing foods are meats, fish, grains, legumes, dairy products and salt. Alkaline producing foods are fruits and vegetables. You need both kinds acid and alkaline. Fats are generally neutral. Suppose you have a typical light lunch such as pepperoni pizza and a small salad with Caesar dressing. This meal is a disaster for the body’s acid-base balance: The pizza’s white flour crust, melted cheeses, and salty pepperoni are all highly acidic. Add salt, and you make it even more acidic. Any alkaline remnant available in the tiny salad is neutralized by the salt and cheese. In the long run, eating too many acid foods and not enough alkaline foods can contribute to bone and muscle loss with aging. More immediate dangers are high blood pressure, kidney stones and it can also aggravate ASTHMA AND EXERCISE INDUCED ASTHMA. Paleo Diet pg 52. Lorein Cordain.

Ben & Gregg: Today's wod contains two runs: Might be a good idea to test the above theory: Hopefully you both read this early enough so you can make adjustments to your diets for today. I know you both do the 6 or 7pm class so you have all day to make the adjustments: Increase your veggie intake or fruit and watch your acid intake just for today, I am curious to see how much of an impact it has on you guys.

@CMAD: Thanks buddy! Give me some suggestions on a couple of meals. Maybe I'll just head over to Liz's site for some ideas.

@CMAD - Nice post. Jason Reo just recommended to me, raw, unfiltered (with the Mother) Apple Cider Vinegar. He and I use the brand "Bragg"; they sell it at the Vitamin Shoppe. It has an alkaline ash and improves pH by making the body less acidic and has numerous other benefits.

I couldn't believe it, but today I made it for the 6:15 AM class. The only thing that sucked about this workout was the freezing cold during the runs, and acting like a scared little school boy throughout the WOD. See you all tomorrow in the afternoon.

"hoooooooooooooooooooahhhhhhhhhhhhhhhhhhhhhhhhhhhhh #$%&!!!!"
See you all at 5pm

YES! As soon as I saw the first post -- Apple Cider Vinegar came to mind. It is sooooo good for SOOOO MANY things. Stay well - drink the ACV!!! Also, let me just share this recipe that is extremely easy to prepare, easy to take with you and really really nutritious and delicious too. Baked Egg White Fritatta 9x13 glass baking tray or ceramic casserole no stick cooking spray 1 Qrt. and 1 Pt. Pure Egg Whites 3 bunches of Broccoli or any variety of vegetables {spinach, peas, frozen veg mix, etc...(enough to fill the tray) heat oven to 350 Spray bottom and sides of glass tray spread out broccoli florettes/veggies Shake cartons of egg whites - Pour over the veggies Bake for about 45 mins or until the center is firm. Cool and cut into 6 portions. Store in containers in the fridge (stays good for 6 days) - eat hot, or room temp with a little salsa or ketchup. If anyone has questions...let me know.

LOL – thanks Ben, although I would hardly call myself a cook. Yo! Liz V where are my recipes? And Peter C I want your Paleo cookie recipe too.

Wendy’s frittata is fantastic! I made it about 2 months ago and put in sausage pieces, peppers and onions. You can really make it with anything. I plan on making a smaller sheet tonight so those of you following my food intake (this delish meal on the go will appear sometime this week). Note that you can also make the frittata in a large cupcake tray and then freeze after baking – they hold a long time and are already portioned out.

Rhab great job this morning. I can’t believe you did this WOD with so little sleep. Be well my brother and no getting sick! Whoever did the programming on this one – nice job – 30 was a good rep count in the middle and I really enjoyed the run to start you off and finish you up.

Who the heck impersonated my dog on Saturday? They need help.

I would never discount CMAD's suggestions or advise on how to properly fuel yourself....but how about a little no non-sense advise. Don't eat shit foods. We all know what shit foods are so if you eat three donuts a day, eat 1 for now on. We all eat shit foods some times but don't over-do it. Eat lots of greens, fruits, and good fats. Drink more water than any other beverage, excpet beer every now and then, and eat proteins which will help build and maintain muscle. Hey, and dammit, TRAIN HARD! I know we are all cold, hot, tired, busy, hungry, full, thirsty, rich, broke, lazy, motivated, un-motivated, weak, or strong. None of that matters...what does matter when it comes to your time in the gym is TRAINING HARD, TRAINING SMART, and "eatin' good."

Scott L., nice advice.

UM - About my Fritatta!!!! Please! PLEASE don't put Sausage in my recipe. Keep it Clean and Lean... Use High Fiber high Vitamin content veggies - Broccoli, peas, kale, spinach, brussel sprouts, beans, or add some brown rice or quinoa - peppers and onions are good extras, but I'm sorry everyone, Sausage in any form is NOT a healthfood. - In fact, No meat or meat bi products are allowed in my egg recipe!!! Is that CLEAR?!?!?! LOL!!! Add a little dried Rosemary for a different flavor. If you would like to eat some fat with your eggs, try slicing half an avocado to eat with it. Save the sausage for a treat meal.

Wendy REO...I will stright up put 5 lbs of elk meat in your "FRUITY-ATTA" and I will lose no sleep over it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

OK FINE - As long as you use the LEAN ELK MEAT! NO ELK SAUSAGE though!!!

Wendy – I’m sorry to have messed up your recipe. Like I said to Ben, I am hardly a cook and I’m still learning about what’s okay and not okay. I would like to clarify though when I made the frittata before it wasn’t for real sausage sausage it was just ground pork from a meatball mix that you get at the butcher. It didn’t have casing or was flattened or anything. I know that sausage is full of questionable additives, fillers, and/or nitrates so I try to get meat meat, ground, cut in chunks, or whole…I stay away from the Jimmy Dean. But taking you advice tonight when I make it I’ll stick with just the broccoli and veggies, it’s delish just the way it is. Apologies again.

Thanks Wendy-actually diced human hearts sounds absolutely delicious...along with small bits of iron that add that necessary source of bad-assness!!

Just take a look at Mr Reo and then decide if you want to modify the recipes he lives by.

Wendy: Thanks for the Elk sausage recipe, I've been looking for one. I may cut out the eggs and veggies though. Appreciated!

In all seriousness though that sounds very good. Reading these comments also reminded me I need to pick up that book Mr Reo suggested. I think it's Eating for Life. Gonna do that now!

all this talk about sausage reminded me of this farm in Sussex, NJ

Pastured Grass fed and finished beef and pork.

$4.50/lb if you buy half or whole beef or pig. Anyone with enough freezer space want to split one with me?

Oh and Liz, and anyone else looking for great sausage... (sorry to highjack Wedny)...
Jones Dairy Farm Sausage and other products
No nitrates and some products are even gluten free! I get them at shop rite, fraken delicious!

Nice recipe! I love frittata anything! Going to buy a glass baking dish tonight (reason to shop). Thanks "Lady Reo" btw, how are you feeling?

@Jonze - Put the Credit Card down slowly maam and step away...

@Jonze: What time should I arrive for dinner? @Gregg: Nice!

Rhabdo,not only was it a pleasure to WOD with u this morning,but also an absolute honnor Sir! 6:15 is beast!

The Hip is Healed! I took a few days off - still need to go light on any sort of weighted squat, but everything else seems to be working just fine! Thanks Maria... Occasionally people ask me what I eat - ...here is a typical day of Lady Reo's Eats...Jason's daily food list is much bigger. 4:45AM. (pre Workout) tbsp pure coconut oil and a few goji berries and 1 cup of coffee with pure stevia. 6AM. SHAKE- 1c. skim milk + 1c. water with 1 scoop protien powder, half a banana,1tbsp flax meal, 1tsp maca powder, 1 tbsp psyllium husk 9AM. water Egg/Broccoli Fritatta cup of coffee and sometimes 1/2 grapfruit or small orange or berries 1 cup coffee with pure stevia 12PM. Water 3 slices turkey on 2 sl. whole wheat bread with lettuce, mustard, 1 slice of LF Swiss and 1/2 avocado 3PM 1/2 cup no salt lowfat cottage cheese with one orange or berries and 3/4 cup of dry Kashi (heart smart) cereal with cinnamon and Agave, Hot Tea Green, black or white 6PM. water. 1 apple with Natural peanut butter, 1/2 cup fiber one cereal and one small container 0% chobani or Fage plain greek yogurt with drizzle of agave. chamomile or bed time tea

"Lady Reo" glad your feeling better! Let's blame that injury on "King Reo" :-) Gregg I'm using cash tonight! Credit card is maxed after dress shopping the other night! Ben late night at the job - just enough time to pick up that glass dish from Marshall's...

It just aint right Ben

All this talk of half and whole pigs reminds me of the Anthony Bourdain show. Sounds like u all should do a Paleo cooking show.

Beautiful Wendy - you know you are one of my dearest. But I'll keep a bit of my protruding behind so that I do not have to give up chocolate. :)

I wished I pushed harder on that WOD today. Shoot! TJ -- your performance today will be my inspiration for leaving it all out there on the next one...

everything hurts

Glad I could help!

Just got home, @#$#$%@#$%!!!!!!! Thanks Renel and Liz, anyone who works out that early in the freezing COLD is also a beast. I will never again.