What a huge blessing it is to have coaches who care and know what they're doing. John and Cheryl at CrossFit make this so much easier and I desire to support them in every way possible. If you go to CrossFit Ascend in Rome, NY and you're not happy with your results, ask them what to do. Then do your best version of it. If necessary, once you've dialed it in better, work up to their version... but their version will usually win in the end, and after doing it for two months you won't regret it. At least I haven't.
The WOD today was brutal but I am happy to have done it. I did not think a WOD would shake me to the core just hearing what it was gonna be: a run (200+ meters down a street), with 30 box jumps and 30 wall balls. Five rounds for time. Five? I figured it'd be three. I think a lot of people wished it was three. For a round or two I was one of them! By the end I could have done another round, I think, but I was glad to finish it in 28:15. I worked hard, avoided rest, maximixed focus... I put myself to work even if for a rep or two, even if it sucked, because that gets me going and shows me where I'm really at. So much of this is mental! I'd pause regularly to resharpen focus. I paced myself as strongly as I could. I got it done and went home satisfied. My recovery since has been outstanding. That's CrossFit with paleo eating for ya.
Today I received guidance on tightening up my eating. I'm down to 17 blocks, watching the fat (no doubling up on it!). My version of dialing it in: I will be cutting back on the carbs a tad each meal (one less block per meal compared to the PRO and FAT). I will do dairy a few times a week but not daily. I will do extra fruit once or twice a week but not daily. I will eat a small piece of chocolate at night but not right before bed. I will do one packet of Splenda with some agave nectar and heavy cream in my morning go-cup of coffee. If necessary I may take a coconut water block after workouts and not count it toward the daily intakes.
The key for me here is the little crutches, toothpicks really, that serve to hold me up. All this fits into the scheme of things, but I can snip away the toothpicks when the time comes. Allow me to explain:
I like dairy. Dairy is a kind of no-no because it promotes body acidity, not alkalinity. I'll have a serving of greek yogurt, a glass of whole milk, and a piece of cheese each week where appropriate (it counts toward blocking, of course). If they don't happen, no big deal... I won't play the game of, "Oh, I forgot I get a glass of milk!" If I have an extra one, no big deal. This will give me more options and help me keep variety fun. But as the weeks progress--or sooner if I am not liking the results--this may drop to the occasional serving (maybe once a week). Eventually it'll be less than occasional. Having three servings of dairy a week isn't much, but it gives me an obvious place to go if I discover that I need to.
I like fruit and it is convenient. Having an extra piece (or two) of fruit each week gives me permission to eat healthy on the go. It widens variety and keeps things fun and fresh. Too much fruit promotes acidity and is sugary to boot, but fruit is very good for you. An extra serving here and there is fine, but as the weeks progress... you get me?
I have grown accustomed to dark chocolate before bed. It's good for me but I probably have too much, and at a bad time. I believe in the health benefits and the yumminess, so I'll have some at night, but not right before I hit the hay. I'm cutting back to a single piece of a certain type I buy (75% cocoa dark chocolate which is a good combo of tastes for me). But as the weeks progress...
Same thing with the coffee. I've learned to enjoy it black or with heavy cream, but I prefer it with a little something. (My morning go-cup, by the way, is 20 ounces or more than three six-ounce cups of coffee.) One packet of Splenda per day won't hurt, and a splash of agave gives it something real for my body. The cream is enjoyable as well. If I want, I can just drop the sweetener, then the agave as I dial in tighter.
And, if all goes well for a while, I won't change much. Maybe this plan will work for several weeks without needing alteration, but I doubt it. The dairy and extra fruit will drop away for sure--they're the first to go after I've dropped 15 pounds or so. No matter what, I know this is healthy eating.
There is so much I do that I've never mentioned such as my use of fat: where and when I do coconut oil, my use of butter, adding olive oil, daily but sparing use of nuts. I guess that's for later. Now it's time to press on...
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