Week 2 of the Lurong Living Paleo Challenge Including WODs 3 & 4
|October 1, 2013||Posted by Sarah under CrossFit, Paleo, Paleo Challenge|
Week 2…not a big fan of week 2. The lack of energy I experienced in week 1 carried through into last week and actually got worse. Towards the end of the week I was actually getting light-headed and my vision was getting blurry. That made me a little nervous. I also found myself to be VERY hungry.
So after 5 days of strict Paleo, I decided to throw caution to the wind on Friday and listen to my body. I ate bread, a small amount of cheese, potatoes and had a few cocktails…I basically stuffed my face and I felt GREAT! I’m not really sure what that means, but all I know is that it helped.
When the challenge started, our coach asked us to monitor our calories for a few days and look at our macronutrient consumption. What’s a macronutrient you ask? Well they are the 3 main sources of food that provide energy: protein, carbohydrates and fat. The percentage of each macronutrient you consume depends on your body type and your weight. Here is more information on how to calculate all of this that he posted on the CFM blog:
Body Type description and macronutrient estimates:
Ectomorphic – Naturally thin and skinny limbs -(thyroid dominant, fast metabolic rate, high carb. tolerance) – protein: 25%, Carbohydrate – 55, Fat – 20%
Mesomorphic – Naturally muscular and athletic build -(testosterone dominant, moderate carbohydrate tolerance). Protein – 30%, Carbohydrate – 40%, Fat – 30%
Endomorphic – Naturally broad and thick – (Insulin dominant, slow metabolic rate, low carb. tolerance) – Protein – 35%, Carbohydrate – 25%, Fat – 40%
Determining Caloric needs:
To determine calorie needs, match your activity level and goals to the below information. This will lead you to the right equation for your goals. Once you found the equation, multiply your bodyweight in pounds by the given multiplier. This will yield you your daily caloric estimate:
An example of how this works:
140 lb., moderately active woman interested in fat loss would begin by taking in between 1680 (140 lb x 12) and 1960 (140 lb x 14) cal/day.
Sedentary (minimal exercise – 2x/week) fat loss = 10-12, weight maintenance = 12-14
Moderately active (3-4 x a week), fat loss = 12-14, weight maintenance = 14-16
Very Active (5-7x a week), fat loss = 14 – 16, weight maintenance = 16-18
Once you determine your proper caloric intake use the first chart above to determine your body type and the proper macronutrient split. Then calculate your proper split for proteins, carbs., and fats for the day.
Ok so according to this I’m Endomorphic and I need to consume 2,300 – 2,700 calories per day for fat loss. That’s A LOT of calories!! When I recorded my calories for the first few days, I was only coming in around 1,900, but that felt like it was more than enough. I guess not when you consider the amount of exercise I’ve been doing. Sounds like it’s time to get eating!
I’m going to keep trying my best at this diet, but if my body tells me it needs something I’m going to eat what I feel is necessary. I’ve already dropped to only being in the top 39% when it comes to diet in the challenge, so clearly I have no aspirations of winning 😉
Now, let’s move on to the workouts! I actually really enjoyed WODs 3 & 4 compared to the suck fests that were WODs 1 & 2.
WOD 3 – The Hang Power Clean Sprint (Level II)
Time Limit: 5 minutes
- Descending ladder of hang power cleans, 65# (10-8-6-4-2)
- Ascending ladder of shuttle sprints in 10m increments (20m-40m-60m-80m-100m)
The rep sequence begins with 10 cleans and a 20m sprint, proceeding through the ladders until complete.
A 5 minute time cap? That’s not a lot of time at all! Level III had 95# cleans, which I could’ve done but not quickly so I opted for Level II. I was pretty confident that I could finish in under 5 at 65#. And I did! I moved through this WOD fairly easily banging out the first 2 sets of cleans and the shorter runs. By the 6 reps of cleans, the bar started feeling heavy but I kept it steady. I think the worst part was the last 100m run. I felt like I was moving in slow motion as my quads were starting to burn out. In the end, I finished in 4:25 and was VERY happy with that!
WOD 4 – The TT2B Chipper (Level II)
Time Limit: 10 minutes
- 50 Thrusters, 45#
- 50 Ab Mat Sit-Ups
The athlete must complete all 50 Thrusters before moving on to the next movement.
This WOD is called TT2B because Level III has Toes to Bar instead of the the Ab Mat Sit-Ups. I can barely get one T2B, which is why I opted for Level II.
Before the WOD, I warmed up with the class and did the first part of the workout which was overhead squats and 1 1/4 front squats. I hit a new overhead squat PR at 85# and warmed up my legs with some 95# front squats. Now bring on those thrusters. 45# is pretty light for me, but I still wasn’t sure how long 50 of them would take. I was shocked that I did 20 in about the first 45 seconds…whoa! My problem with thrusters is that my wrists start to hurt after a while, even when I where wraps. So after the initial 20, I had to take a break every 10 reps and shake my wrists out. I ended up finishing all 50 in 3:30…not bad!
Besides making me a little dizzy from all the up and down, Ab Mat sit-ups are no big deal and I got through all 50 of those at a steady pace. My final time was 5:42 and I was VERY happy with that. Like I said, I really didn’t know what to expect and I was concerned I might not finish within the 10 minute cap…clearly that was no big deal.
Last night, I made these great Turkey Curry Meatballs for dinner to start the week off right…YUM! After 2 cheat days this past weekend, I’m back on track for the rest of the week until Friday when I head to Walt Disney World for The Twilight Zone Tower of Terror 10-Miler and to indulge in the Epcot International Food & Wine Festival. All bets are off there!
So goals for this week are to eat more, eat smart and work hard. It’s a testing week and I’m hoping for a new dead lift PR tonight…let’s go for 230#!!