Crooked's Back and On the Way Up

[CourtnieMarie]

Lots of info via Chris Kresser.

 

Summary:

  - Cheap fish oil may do more harm than good.  You need a high-quality brand.

  - Fermented cod liver oil (FCLO) has more fat soluble vitamins but less omega-3.

  - If you eat enough fat soluble vitamins otherwise (eg: grass-fed butter) you probably don't need FCLO.

  - If you eat enough fatty fish, you probably don't need fish oil.

 

(I buy expensive fish oil, rather than FCLO, cuz I'm pretty confident in my fat soluble vitamin intake.)

this was super helpful. i've been probably buying terrible fish oil just pinned one of the brand Chris recommends for my next purchase!

 

10 November 2013

 

Food

4 eggs

1/4 sweet potato in coconut oil

1/2 avocado

coffee with a splash of coconut milk

banana w/ almond butter and coconut milk

1/2 apple

ground beef on spaghetti squash w/ “thai sauceâ€

 

Fitness

None

 

Foot

Advil throughout the day

Fish oil 

 

Life

We got 8+ hours sleep

Did a tough Law Review assignment — took seven hours

Wrote up a workout plan for this coming week. Going to hold off on writing a more long-term program until I see what I do this week and how I feel.

food looks awesome. law assignment sounds terrible.

[Brometheus]

Just watched a ton of K. Starr ankle/arch/calf videos while digging into my calves with the lacrosse ball and my thumbs. Lot of tightness in that area — don't know if it's responsible for the arch pain but it's interesting to note.

 

Do you have access to voodoo floss? It helped a lot after wrapping my ankle, calf, and foot. Hurts like the devil though! 

[Crooked]

Do you have access to voodoo floss? It helped a lot after wrapping my ankle, calf, and foot. Hurts like the devil though! 

I'm sure I could buy some. Don't know how to use it though!

[Crooked]

11 November 2013

 

Food

4 eggs

1/4 sweet potato in coconut oil

candied yams and green beans

some chicken, carrots, avocado

cashew larabar

ground beef on spaghetti squash w/ “thai sauceâ€

apples sauteed in ghee w/ almond flour and coconut milk

1.5 homemade martinis

 

Fitness

1k row 4:24

 

1 pull-up

2 chin-ups

1 chin-up

2 chin-ups

 

Bench

45x5

65x5

75x3

80x3

80x3

80x3

80x3

80x3

80x3

 

Bicep curls 25x6x5

Seated db OHP 30x6x3

Bent-over db rows 40x6x5

8 ttb unbroken

 

Stretched

 

Foot

Advil throughout the day

 

Life

Got 7:20 sleep

Productive most of the day

Then had martini night with my neighbor

 

 

12 November 2013

 

Food

breakfast: eggs, sweet potato

lunch: spaghetti squash, grass-fed ground beef, "thai" sauce

cashew larabar

dinner: bacon; sauteed apples with almond flour

I'm still not eating enough. Not sure what to do about that.

Life

Only got six hours of sleep, because I'm getting used to waking up early and I went to bed late.

Productive morning, unproductive evening. But I did have a lovely long coffee with a classmate (and hopeful new friend).

 

 

Haven't done many foot things in the past two days. Going to call my podiatrist tomorrow to try to get a referral for PT.

[Crooked]

Throwing this out there to the world: I find that I'm really not that into the texture of grass-fed beef. Is this just an adjustment thing? Is there really a textural difference? Is it all in my head?

[Loren Wade]

Loving the menu. How do you cook your sweet potatoes?

 

Great workout, too!

EDIT: Texture difference on Grass Fed beef? I'm not sure. That's sorta odd. Bummer though, cause I love it.

[Crooked]

Loving the menu. How do you cook your sweet potatoes?

 

Great workout, too!

 

I've been pan-sauteeing in coconut oil or ghee recently. I'll cut them into thin circles. Then when I mix in the eggs I tell myself it's like French toast. (Note: It is not like French toast.) It's super tasty and a fairly fast way to cook sweet potatoes.

 

Thanks. I'm kind of embarrassed by how far my abilities have fallen but the big goal is to just become more of a gym regular and not worrying so much for now about what the numbers look like!

[Brometheus]

I'm sure I could buy some. Don't know how to use it though!

 

http://www.mobilitywod.com/2011/12/episode-350-tack-and-floss-heel-cord-edition/

 

http://www.mobilitywod.com/2011/11/episode-344-compression-tack-and-floss-the-knee/

 

Basically, you wrap whatever's hurting with the voodoo band. If it's tingling or goes numb, or if you get claustraphobic, it's too tight. White with no blood flow is also bad. 

 

You basically want to wrap it w/ 1/2" of the band showing while you go towards the heart (and center of body). Leave it on for 2-5 minutes, and walk, or squat, or do other movements while it's on. Your ideal tension is about 75% on the part of the body that hurts, and about 50% where it doesn't. It took me a couple times to figure it out, but now it's super easy.

[Brometheus]

I'm kind of embarrassed by how far my abilities have fallen but the big goal is to just become more of a gym regular and not worrying so much for now about what the numbers look like!

 

A lot of us are at this point. Keep up the good work! 

[MasterOfCows]

Throwing this out there to the world: I find that I'm really not that into the texture of grass-fed beef. Is this just an adjustment thing? Is there really a textural difference? Is it all in my head?

 

I find a texture and taste difference as well.  This isn't the most popular opinion here, but if you don't ilke grass-fed don't eat it.  The actual (verified by science, not perceived hype) nutritional differences are extremely, extremely small.  I research this stuff for a living, if you want more info, let me know.

[CourtnieMarie]

Loving the menu. How do you cook your sweet potatoes?

 

Great workout, too!

EDIT: Texture difference on Grass Fed beef? I'm not sure. That's sorta odd. Bummer though, cause I love it.

 

hmmm i haven't found it to taste much different. the kind i get directly from a local farm is noticeably more delicious than store-bought grass fed. i don't buy grass fed too often unless is an awesome deal (less than $5/lb).

 

I find a texture and taste difference as well.  This isn't the most popular opinion here, but if you don't ilke grass-fed don't eat it.  The actual (verified by science, not perceived hype) nutritional differences are extremely, extremely small.  I research this stuff for a living, if you want more info, let me know.

yep. ^ she's the master.

[nightlight]

Or I can MAKE you those brownies...

yes. yes you can. maybe after your finals die down? we do need to see each other again.

 

9 November 2013

 

Today I judged a CrossFit masters competition. It was so incredible and inspiring watching people twice my age throwing down and giving truly impressive performances for people of any age. It was so lovely to see my CrossFit family. The whole day made me want to get serious about healing my foot so I can get back to training for real.

 

Food

breakfast: sweet potato, egg

cashew nut Larabar

lunch: courtesy of Kettlebell Kitchen: sausage, eggs, spinach, grass-fed pumpkin chili, sweet potato mash — YUM

plantain chips

dinner: pan-fried garlic sardines, avocado, tomato, sauteed green beans and onions, bell peppers

dessert: frozen blueberries in coconut milk

 

Fitness

Does six hours of standing and yelling count?

 

Foot

Probably did some harm by standing for so long. Wore my inserts, took Advil and am filling the bathtub to soak before bed.

 

Life

Not very productive but that was expected going into the day.

 

PLAN FOR TOMORROW:

I want to wake up at 7:30 or so in order to make breakfast in a leisurely way and still have ample time to be productive.

I have to do my Law Review assignment.

I have to do all my admin reading for the week.

I have to e-mail my TA class about rescheduling one session.

And I have to write a training program and select my classes.

i love kbk. they are 4 days a week of lunches for me. 

 

Lots of info via Chris Kresser.

 

Summary:

  - Cheap fish oil may do more harm than good.  You need a high-quality brand.

  - Fermented cod liver oil (FCLO) has more fat soluble vitamins but less omega-3.

  - If you eat enough fat soluble vitamins otherwise (eg: grass-fed butter) you probably don't need FCLO.

  - If you eat enough fatty fish, you probably don't need fish oil.

 

(I buy expensive fish oil, rather than FCLO, cuz I'm pretty confident in my fat soluble vitamin intake.)

yeah.... i love SFH.

 

I'm sure I could buy some. Don't know how to use it though!

i can teach you

[catspaw]

Throwing this out there to the world: I find that I'm really not that into the texture of grass-fed beef. Is this just an adjustment thing? Is there really a textural difference? Is it all in my head?

 

It shouldn't have a different texture, except you might be getting leaner grounds.  What % fat did you typically get your non-grassfed beef?

[Crooked]

Gosh HELLO all you nice friendly people!

 

Loving the menu. How do you cook your sweet potatoes?
 
Great workout, too!

EDIT: Texture difference on Grass Fed beef? I'm not sure. That's sorta odd. Bummer though, cause I love it.

 

Yeah I mean I love ground beef generally but if it's not working for me taste-wise, it means there's a greater chance I'll let it go bad, which is suboptimal.

 

http://www.mobilitywod.com/2011/12/episode-350-tack-and-floss-heel-cord-edition/

 

http://www.mobilitywod.com/2011/11/episode-344-compression-tack-and-floss-the-knee/

 

Basically, you wrap whatever's hurting with the voodoo band. If it's tingling or goes numb, or if you get claustraphobic, it's too tight. White with no blood flow is also bad. 

 

You basically want to wrap it w/ 1/2" of the band showing while you go towards the heart (and center of body). Leave it on for 2-5 minutes, and walk, or squat, or do other movements while it's on. Your ideal tension is about 75% on the part of the body that hurts, and about 50% where it doesn't. It took me a couple times to figure it out, but now it's super easy.

 

Thank you for this!

 

A lot of us are at this point. Keep up the good work! 

 

Aww appreciate the support. I plan on it.

 

I find a texture and taste difference as well.  This isn't the most popular opinion here, but if you don't ilke grass-fed don't eat it.  The actual (verified by science, not perceived hype) nutritional differences are extremely, extremely small.  I research this stuff for a living, if you want more info, let me know.

 

Oooooh thank you. Maybe I'll just stick with what I like. I trust you on that one but science is always cool too. I think my dad feels bad he hasn't transitioned to grass-fed beef, so an explanation I could pass along to him would be cool!

 

hmmm i haven't found it to taste much different. the kind i get directly from a local farm is noticeably more delicious than store-bought grass fed. i don't buy grass fed too often unless is an awesome deal (less than $5/lb).

 

yep. ^ she's the master.

 

It's really the texture more than anything that's strange to me. I will try to do a more careful analysis on this one.

 

yes. yes you can. maybe after your finals die down? we do need to see each other again.

 

i love kbk. they are 4 days a week of lunches for me. 

 

yeah.... i love SFH.

 

i can teach you

 

Yes we do!! I'm done with finals Dec. 13 and then I have about a month of just doing other academic stuff. Would LOVE to hang then. We can be injured together

 

And I am a new convert. I want to start ordering their stuff!

 

Alllllllso depending on my healing process I'm thinking about looking into coming to play with you guys at CFHK over the summer since I'll be working in midtown west.

 

 
It shouldn't have a different texture, except you might be getting leaner grounds.  What % fat did you typically get your non-grassfed beef?

 

Oh gosh I have no idea. I just buy the first thing I see because meat shopping stresses me out and I don't know what I'm doing.

[Crooked]

Rill quick before bed.

 

13 November 2013

 

Food

breakfast: 1/2 sweet potato, four eggs, possibly some of my little finger but I don't think so

(cut myself pretty badly cutting the sweet potatoes. not thrilled, nearly passed out from surprise/anxiety, but I washed it out and neosporined and bandaided and will guard against infection and hopefully all will be well soon)

lunch: burger no bun, bacon, some pickle, some onion, some lettuce, some tomato, a hint of ketchup

cashew larabar

dinner: thai food: chicken in chili paste with bell peppers, onions, cashew, pineapple, other veggies

toasted coconut flakes

 

Fitness

1K erg warmup 4:22

 

3 chinups

 

Bench

Either 75x5x5 or 75x6x5 — my phone deleted my record halfway through the workout and I forgot what set I'd been on

 

DB OHP

30x3

30x4x4

30x3

 

A few hang cleans with the bar to work the technique.

 

Life

GOOD things. Feel like I made progress in a few key areas. Still behind in classes but I CAN catch up and figure this all out.

Just over 7 hours sleep.

8:54 work + class

[cline]

You can totally catch up in class!!!

 

Nice workout!!! Wheeeeee!!!!

[CourtnieMarie]

omigosh, so sorry about your finger. i HATE that. and i always just stop. i cant finish what i was doing. there's usually whining. luckily the SO has the patience of a saint and is very helpful.

 

your food looks great! and reminds me that i haven't have burgers in a while! and by a while, I mean less than a month. and what a brilliant idea just cooking up your stir fry in some chili paste. i'll have to do that next time i'm cooking for just myself.

 

and yay life progress!!

[MasterOfCows]

Oooooh thank you. Maybe I'll just stick with what I like. I trust you on that one but science is always cool too. I think my dad feels bad he hasn't transitioned to grass-fed beef, so an explanation I could pass along to him would be cool!

 

What aspects make him feel bad?  I'll pm you, but I need a little direction, because I could write you 400 pages and ain't no one got time for that!

[Crooked]

You can totally catch up in class!!!

 

Nice workout!!! Wheeeeee!!!!

 

Dawwww thanks!

 

omigosh, so sorry about your finger. i HATE that. and i always just stop. i cant finish what i was doing. there's usually whining. luckily the SO has the patience of a saint and is very helpful.

 

your food looks great! and reminds me that i haven't have burgers in a while! and by a while, I mean less than a month. and what a brilliant idea just cooking up your stir fry in some chili paste. i'll have to do that next time i'm cooking for just myself.

 

and yay life progress!!

 

DUDE, I had to curl up kneeling on the floor so I didn't pass out. It was VERY unfun. I was sad not to have the Boyfriend around to take care of me but also glad he didn't witness my freakout.

Thai food is the noms. Trying to diversify my diet a little bit and not JUST eat eggs all the time!

 

 

What aspects make him feel bad?  I'll pm you, but I need a little direction, because I could write you 400 pages and ain't no one got time for that!

 

I think it's just that his diet is generally so tightened up and paleo-happy (he regularly eats organ meats, for instance), but he hasn't shifted to grass-fed meat yet despite the paleo gospel about it.

[Crooked]

Just discovered this: http://www.nerdfitness.com/blog/2013/07/01/what-to-do-after-you-injure-yourself/

Think it might be helpful for my current foot situation.

 

Also cracked up by myself at this line:

 

NOTE: I am not a doctor (in fact, I’m not even wearing pants right now). 

[Crooked]

14 November 2013

 

It's my four-year anniversary with Boyfriend! Date night is tomorrow.

 

Food

sweet potatoes, bacon

cashew Larabar

thai stir fry w/ chicken

apple

burger no bun, bacon, avocado

sweet potato fries

1/3 glass wine (nerd)

 

Life

another busy busy day

had a sort of breakthrough conversation with the RAs and our professor, I think. feeling optimistic!

[Brometheus]

Congrats! Hope you have a great time!

[cline]

Date night!

 

FTW!

[CourtnieMarie]

four years!!! eeeeep! my four years is coming up. i remember saying to myself that after 5 years of being with someones a reasonable time to start thinking about marriage. now i'm all like ahhhhhhhhhhhhh thats too close!

 

anyway, sorry to project my commitment issues onto you. CONGRATULATIONS! have tons of fun

 

also - fantastic food day and happy to hear about optimistic school-related breakthroughs!

[nightlight]

 

 

 

Yes we do!! I'm done with finals Dec. 13 and then I have about a month of just doing other academic stuff. Would LOVE to hang then. We can be injured together

 

And I am a new convert. I want to start ordering their stuff!

 

Alllllllso depending on my healing process I'm thinking about looking into coming to play with you guys at CFHK over the summer since I'll be working in midtown west.

 

 

 

YES!!!!!!