Monday 120806

Start by taking 10% off 1RM back squat, then add 20#

Back squat
70% x3 reps
80% x3 reps
90% x3 reps +

Then, complete for time:

21-18-15-12-9-6-3 Kettlebell swings, 24kg (16kg)
7-7-7-7-7-7-7 Inverted burpees

Post time to comments and BTWB.

Happy crew during warm-up on Saturday.

Drinking the Crossfit Kool-aid and eating Yummy Paleo Goodness
by Mieszka Laczek-Johnson

Hi there fellow Ververs! I’ve met many of you in the noon and early afternoon classes, and after a month of recovering from shoulder surgery, I’m happy to say I’ll be back to work-out with you guys again.. I wanted to share with you a few thoughts on my post-op recovery, and how the decisions you make every day can positively impact a potential future injury.

I dislocated my shoulder on the Tough Mudder course in June, and underwent arthroscopic surgery on July 5th. Less than 30 days post-op, and I’m feeling great. I was off the pain meds by day three, and started physical therapy on day 12. My physical therapist remarked to me that less than three weeks after the surgery, I was already more mobile in my injured shoulder than most of her non-shoulder injured patients. As she relayed this comment to me, her co-worker was nearby scoffing at the “Crossfit fad” and how it didn’t give people the proper foundation for healthy living. They likened it to building a pretty house on a weak foundation. I took the opportunity to educate them a little…here I am one of their “star” patients, and I entirely attribute my recovery to my pre-op Crossfit mobility training, and the power of healthy living. The second largest factor in my post-op recovery has been my diet, pre and post-op. I went through the surgery with flying colors, and the nurse commented that my blood oxygen saturation levels were at 99-100%, a nod to my healthy lifestyle. I attended Matt Chan’s nutrition lecture in January 2012 and have been mostly following a zone/paleo diet since.

My biggest weakness in my diet has not been while I’m at home. I am at my weakest when I go out to eat with my friends, and succumb to a menu of bad choices. So during this last month of recovery, I spent some time buying meals at various stops in the LoDo area and dissected them into zone/paleo portions. This way, if I’m out with friends, I already know ahead of time what are healthy options and how to modify my order for better blocked portions.

One of my stops was at a fabulous food truck called Caveman Cafeteria. I was doing cartwheels looking at the paleo menu, and chef Dave does his menu justice.

Now I’m going to share with you some tips about how to block out their menu! Their menu is broken into 3 sections: Hunter, Gatherer, and Cheat Day. (By the way, if Saturday is your cheat day, try some of their bacon chocolate chip cookies. I am mildly addicted.) I only dissected their Hunter/Gatherer menus, and Chef Dave was kind enough to let me interrogate him about his menu so I wouldn’t have to dissect and weigh everything at home. He is a very cool and laid back guy, so feel free to request modifications on fats and oils!  

For Mieszka’s Zone blocked Paleo menu items, go to our Fuel page here!  Remember you can search the Fuel page for a variety of Paleo/Zone recipes as well.  Thank you Mieszka for sharing with us and we are so glad you are back at Verve too!

Comments

  1. Cherie :

    YAY Mieszka – Thank you for sharing! I too have had similar experiences., it is amazing to realize the power we have in our own healing. So proud of you!

    CC

  2. Rob b :

    Inverted burpees? Oh, the anticipation to find out what crazy mash up from hades this is…

  3. Danni :

    It was great to see you attack that Memorial WOD, Mieszka! Watching you run with that 14lb med ball with one arm made me feel like such a sissy, I had a tough time carrying it with two! So glad to have you back :)

  4. Leslie :

    Great job Mieszka! I know coming back from injury and surgery sucks but you are making a great effort to get healthy the best way possible. You are doing awesome!

  5. Robert :

    Mieszka,
    Thanks for the lead on the Caveman Cafeteria. I can’t wait to find their truck and try out their food. On a side note, were you ever an Aftershock Girl about 15 years ago?

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