Monday 110131


Five rounds for time:

400m Run

15 Overhead squats, 95#/65#

Post time to comments.

James and Stef doing a spicy triplet.

You've asked for it, well here it is: recipe modifying 101

Because we practice Paleo "real food" and Zone eating in our house hold, some paleo recipes must be altered in order to have a balanced block count.  There are many wonderful Paleo recipes, however many are not near the zone blocks needed.  Below is an example of how I achieve this balance from a paleo recipe.  We'll use a recipe listed on our Fuel Page a while back; "Hurry Curry Chicken Salad".

I change recipes all the time, depending on what blocks I need.  The trick is knowing what blocks you need before you begin.  For instance, I will post here an original paleo mayo recipe and then how I changed it to fit my needs.

Original Paleo Mayonnaise:


  • 1/3 cup olive oil /coconut oil or walnut oil
  • 1 raw omega-3 egg
  • 1/2 tsp mustard powder
  • dash cayenne
  • 1 tsp lemon juice


Crack the whole egg into a blender.  Add spices and lemon juice.  Slowly, slowly, slowly add the oil, blending continuously.  Add more oil on the minute every minute (sounds like a WOD, who wrote this), making sure that the oil is all used up by the 5th minute.  This will ensure the mayonnaise is creamy.

Blocks: 1 TBS = 9 fat blocks

Looking at that, I would never be able to make that worth fitting into a zone meal.  So what to do?  Change it!  Here is how I would change this recipe to fit my needs.


What are you using your mayo for?
How much will you need?
Is there fat in any other part of the dish?
Will I want to use this mayo again on another dish this week?

Lets assume I want to make the lovely chicken salad on the fuel page.  In that recipe I need 7.33 blocks of fat from the mayo.  The recipe makes 4, 3 block meals.  I'm going to double that up, cuz I like to have extras in the fridge.  So I'll need 14.66 blocks of fat from the mayo.  There is fat in another part of the dish in the form of almonds, if I choose to I can eliminate or add almonds to adjust the fat needs of the mayo.  I love almonds though, so we'll leave it as is.  I don't want to have to measure out the mayo twice, so I will not make more then the 14.66 blocks.

After you have figured all that out, it's time to start gathering the ingredients.  I don't like the taste of coconut oil in mayo so I'll stick to just olive oil.  I also learned that I prefer yellow mustard (the kind you put on hot dogs) to mustard powder.  Finally, I know that 1tsp of lemon juice just isn't going to be enough so I grab a whole lemon (fresh lemon is key folks).

My new ingredients:

  • 1 raw egg (1P)
  • 5 tsp olive oil (15 F)
  • 3 TBS yellow mustard  
  • 1/2 lemon (0.5C)
  • dash of cayenne

Prepare in exactly the same way. Total zone blocks is 1P, 15F and 0.5C.  So now what?  All I needed was 14.66 F?  I would delete from the recipe 1 oz chicken (1P), 3-5 slivers of almonds (0.33 F) and 0.5C worth of the raisins.  Voila', a perfectly transformed recipe.  Want to come come over for lunch?


  1. Annie :

    You’re like the Albert Einstein of zone/paleo calculations! I vote for post WOD tastings…

  2. Slaughter :

    Just a note to whoever I sent a tracking spreadsheet to – some people have brought up that it wasn’t tracking zone meals correctly, this is true. For a meal which is only zone and not paleo, it is only adding 1 point (Not 2) this was because I read the rules incorrectly. If you want a fixed version you can email me, or just know that if you have a zone and not paleo meal you should be getting 2 points not 1.

  3. beck :

    Are there instances where it is recommended to increase fat intake while keeping proteins and carbohydrates at zone proportions? Especially if the fat source has strong anti-inflammation properties? Seems like a good idea if eating for performance?

  4. Matt :

    Negative. In that Instance, increase fish oil intake.
    Slaughter, will you forward me the updated spreadsheet?

  5. Slaughter :

    roger doger

  6. Leslie :

    I was just at Safeway and all of their vitamins- including all Fish Oil were BOGOs! Saved a buch of $$ so stock up 🙂

  7. Sara Lew :

    Should we bring crampons for tonight?

  8. Jeff "CueBall" :

    Slaughter send it back over to me as well brosef!
    Today’s WOD made me grip the mirror. I’ve avoided anything OH because I tore a tendon in my shoulder last year in an OHS. 100% from not paying attention to my form.
    Wanted to go heavier but decided to work on form and go for intensity. My first bout with Nancy went better then expected. 16:42 w/ 45#
    Now my goal is by summer I will OHS my body weight!

  9. James :

    I shall call this one “Frigid Nancy.”
    17:44, rx’d. That block feels longer than 400m.

  10. Joylyn :

    Sara Lew–yes! 🙂 Constantly varied, people! Verve started in the park, with WOD’s in weather like this sometimes.
    James, I believe it is 407m long…..but at least we don’t have to look out for traffic crossing the street. 🙂

  11. Ali Nichols :

    Does Verve ever close due to weather? Just was curious about HD&CC tonight and the 6am tomorrow.

  12. Jimmy :

    I did Saturday’s WOD Rx w/ unanchored Abmat SU’s:
    8 rds +15 reps
    Beck, on the fat intake increase the answer is yes, there are instances. Prime example is Nicole from HQ. When she first started Zone, she felt sluggish. Coach G then tuned up her blocks, increasing the fat. You would do that if you are a highly active person, requiring more energy expendature. Your body produces more energy from the burning of fat than proteins or carbs.

  13. Jimmy :

    P.S. Beck,
    If you increase fats, always increase with the good fats, i.e. fish oils.

  14. Cherie :

    From the horses mouth – Only increase fat 2x – 5x etc… If you can see your abs.
    Add veggies, add meals and have an “active block range” Days with more energy expenditure (2 plus hours) have the top value. For instance mine is 11 – 13 blocks
    Don’t include fish oil in you blocks, just drink away. But knowing the conversations Beck and I have had she’s at her max there.

  15. David S :

    16:20 RX

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