Archive for the ‘nutrition’ Category

SmartBox has arrived!

Posted: July 16, 2013 by CrossFit Lewes in nutrition, paleo, SmartBox

By now you guys know we have a new toy at the Box – SmartBox. First off, let me start by saying the idea of a vending machine at the box stocked with CrossFit-friendly products is AWESOME! Kudos to CJ as she starts her exciting new endeavor to outfit CrossFit boxes across the country with this great service.

Here’s why I think this is an awesome idea:

1. It’s convenient! You never know when a need might spring up for a recovery drink or paleo-friendly snack or some rock tape or some first aid for ripped hands. And it takes credit cards, too!

2. It gives you a chance to sample products without making a huge investment. This is my favorite part. If there is one thing I hate, it is ordering something online, paying shipping and then not liking the product after I try it. Smart Box is gonna be cycling different products regularly – so before you make a big investment in a case of something and paying for shipping to boot, you can try it out.

3. It’s healthy. If only all vending machines were like this, we’d have a lot fewer overweight people in the U.S. What’s not to like about that!

We are gonna start reviewing some of the products in the SmartBox over the coming weeks. We’ll give you the product details and then I’ll give you my opinion on them, as well as the opinion of others (just in case you think my tastes are pretty lousy). But truly, the best way is to sample them for yourself. I have made it a habit to stop by the box in the morning to pick up my morning snack, which will be the topic of this first product review…

Steve’s Original Paleo Crunch (Bacon Lovers)

First off, let me say one word. BACON! That alone should be enough. But these Paleo Crunch bars rock. I find for me they are a great way to start off my morning – a little sweet, goes well with coffee and BACON! They would work equally well as dessert or a before bed snack. Actually, come to think of it, they’d be great anytime during the day. Notice the picture below. I always try to make it home to take a picture before I eat it, but alas, that never seems to happen.


These gluten-free grainless granola bars are made of  just a few all natural ingredients: almond meal, shredded coconut, raw sunflower seeds, raw pumpkin seeds, almond slivers, cranberries, coconut oil, honey, vanilla extract, bacon and sea salt. When it comes to ingredients – less is always more!

And the best part is when you buy a Steve’s Original product, 15% of what you spend goes to help the nation’s youth!

So, if you are wondering what to try first – go for a Paleo Crunch (there is a non-Bacon option in our SmartBox, too). You can’t go wrong!


An important public service announcement!

Posted: June 28, 2013 by CrossFit Lewes in Funny, nutrition

Paleo Porn

Posted: June 28, 2013 by CrossFit Lewes in nutrition, paleo

You know if you put “porn” in the title, it’s gonna grab some  attention.

Just wanted to share a fab new site (new to me ) – Paleo Porn – that has some awesome recipes and other content. The pictures alone will make you crave paleo food. Now, you know we aren’t paleo purists at CrossFit Lewes. We believe in more than one approach to healthy eating. Whatever works for you and compliments or enhances your WODs. Just stop eating the bad stuff. And we really don’t need to explain what is bad, right?

But there are a plethora (I was looking for a reason to use that word) of Paleo sites out there – so that is mostly going to dominate this blog. You can easily modify any of these recipes to be primal or zone or even vegan.

They also have this very handy list of what is Paleo and what is not! Awesome.

So check out Paleo Porn and sign up for their newsletter.

You can’t out exercise bad nutrition!

Posted: June 12, 2013 by CrossFit Lewes in nutrition

We used to have this written on the whiteboard at the box. It is probably one of the most important things to remember about your training. Whether your goal is to lose weight or to lean out and build muscle, what you eat the other 23 hours of the day are going to have more impact on meeting your goals than the hour you spend at the box.

I thought this video was helpful in explaining why a calorie is not just a calorie.

You work hard at the box, don’t sabotage all of your awesome hard work with too much of the wrong foods.

Free Paleo for Performance Workshop!

Posted: May 17, 2013 by CrossFit Lewes in nutrition, paleo

Space is limited. I’ve been following this guy for a bit in addition to the Eat to Perform guy.

If you just can’t fathom massive amounts of carbs (a la Carb Back Loading), this is another approach for eating that may help you maximize your WODs. Check it out.

Cookies, Pastries, and Pie…. Oh my!

Posted: May 11, 2013 by Uncle D in body fat, nutrition

So there’s a rumor going around that there is some new ‘diet’ thing that people at Crossfit are doing and they are eating pastries, and cookies, and cakes. It’s a free for all, eat whatever you want post work out?!? What the hell is going on here? What happened to paleo and clean eating?

Well what you have heard bits and pieces of around the box is something called Carb Back Loading. And the main reason you haven’t heard more about it, is not because we are trying to keep it secret, but because we don’t have enough information yet to be able to provide any real feedback. However, since there is so much chatter around the box we figured we had better continue introducing the topic so you can do some research on your own.

As Craig mentioned previously, there is a book called Carb Back Loading by John Kiefer that does a really good job of discussing the science behind this approach and I would definitely recommend that you read it. There is also a Facebook page called Crossfitters Eat to Perform that offers a subscription to a more customized approach for Crossfitters. This is important because the original CBL book was written with power lifters in mind.

I know, I know, you’re going “yeah, yeah, get to the cookies and cakes part already!” Alas the short answer is that it’s ok once in a while and best right after a hard workout but not recommended on a full time basis. Bummer, I know.
The other important part of this is that like any true change CBL/ETP becomes a lifestyle choice like Crossfit, it isn’t really a diet. It’s a way of eating that is designed to maximize your performance. It is NOT designed to rapidly shred body fat and make you a fitness model. It IS designed to make you stronger and have greater endurance during your workouts. AND as a nice side effect has the capacity to slowly over time reduce your body fat percentage, using what is eloquently termed the gradual approach to awesomeness. Gradual being 6 months to a year.

There is a lot to this approach so I’m going to provide follow up blogs explaining more about it, and my experience with it to date. I will tell you that I am still trying to figure out the best practice as it applies to me and my workout schedule. I encourage you to do some research on your own, read the book, read the Eat to Perform site. Know this going in though, we all want someone to tell us exactly what to do, “give me the formula to follow!”, that includes me, unfortunately each person’s physiology and workout schedule is unique. So learn from me and use all of this information as a guiding principle not as dogma. Think of it like Crossfit programming, just because we don’t do what is listed on the main site every day doesn’t make what we do less effective. That has been the hardest part for me to get over. I have spent the first two months mostly trying to be formulaic about my approach. I have seen improvements in strength and recovery, (As an example my previous front squat PR was 285 for 1 rep, this week I did 275 for 3 reps 3 times.) , but I have also gained some weight and felt uncomfortable.

I am now working on a revised program that I think will be a better long-term fit for me and my schedule. I am having a Bod Pod body fat analysis done on Monday and I will be using this as my baseline. (Note: If anyone would like to have this test performed the cost is $65 it is one of the more accurate testing methods available and a great way to begin collecting real data on your progress and performance) I am going to use my personalized version of Eat to Perform for the next three months and monitoring my results. I will keep you posted on the progress and outcome. Feel free to catch me in the box or shoot me a note with questions. But I will reiterate that this is a complex subject with a lot of information, you have to research it yourself and get familiar with the concepts and the science. It is not something that I can say “oh yeah just do A, B, and C and you are all set.”

So that’s it for the introduction of the topic, plenty more to come, including my first two months on CBL/ETP, why carbs aren’t all bad, how much protein you should be consuming, metabolic flexibility, and updates on my approach and progress. And sadly no, there is no new magic diet where you get to eat crap and look like a fitness model…..

Uncle D

Good fats, bad fats.

Posted: April 30, 2013 by CrossFit Lewes in nutrition

Another great post over at Paleo Secret! This one outlines good fats and when and when not to use them (like what types of cooking, which ones to avoid, etc.). Avoiding fats all together is a bad idea. Low fat will make you fat!

Also, you’ve heard a few people in the box talking about a nutritional approach referred to as Carb Back Loading. Stay tuned for a post soon from Uncle D with a a little background and some personal experience.



Paleo Recipe – Sausage and Cauliflower

Posted: March 21, 2013 by CrossFit Lewes in nutrition, paleo, recipes


The picture doesn’t do this dish justice. But this is unbelievably delicious. That’s why there is almost nothing left in the crock pot.


  • 1 lb hot Italian, sweet or mild sausage
  • ½ head of cauliflower
  • ½ large red bell pepper diced
  • Dried or fresh parsley to taste
  • ½ cup homemade chicken stock


  • Begin heating a large pot or Dutch oven over medium heat.
  • Remove the casing from the sausage
  • Brown the sausage in the pan, using a fork or spatula to break up into pieces
  • While the sausage is cooking, cut up the cauliflower r into smaller florets, place in a 8×8 glass dish, cover with plastic wrap and heat for 4 minutes on high in the microwave. (do not  add water to steam, there is enough moisture in the cauliflower already)
  • Once the cauliflower is cool use a grater and “rice “the cauliflower.
  • Remove the sausage from the pan and add the riced cauliflower, and parsley.  Cook about 10minutes.
  • Add the red pepper and cook another 5 minutes.
  • Add the sausage back to the pot and add the chicken stock.  Simmer uncovered until almost all of the stock is absorbed.

A helpful tip to avoid franken-fruit.

Posted: March 19, 2013 by CrossFit Lewes in nutrition

As you may or may not be aware – the gov’t does not require food labels to indicated when a food has been genetically modified (GMO).

Interestingly, those little codes on the labels that you find on your fruit can give you some clues. These codes are not designed for consumer use, rather for the food producers and distributors. So the meaning of these codes can change at any time. But for now, it appears the following graphic may be a good rule-of-thumb for finding out if your fruits and veggies have been genetically modified. If you are skeptical, check it out on Snopes.

PLU codes

THIS is genius. Take one of the most reviled CrossFit movements and put it into context of your next ill-chosen junk food binge. You’ll never look at an order of McDonald’s fries the same way again.

Props to the Spartan Race Blog for this junk food to burpees conversion!