Tag: spotlight
July 15, 2012

Olly’s Training Log 071512


1) 7X1 Hang Snatch (just below the knee) – 80kg rest as needed
2) 7X1 Hang Clean (just below the knee) – 110kg rest as needed


5X2 High Bar Back Squat @ 140kg, rest 90


Beach WoD

For time:

Bear Crawl Slalom 30ft

80 yards of suicide sprints on the sand

Run 200

Swim 100

Run 200


Rest 5 minutes


50 Overhead slalom lunges with 20lb plate

50 Dumbbell Thrusters (24lbs)

50 Kettlebell Swings (35lbs)

50 Second Plank Hold on Basketballs

50 Hammer Strikes on Tire


Spending a lot of time watching the 2012 Reebok CrossFit Games events this weekend. I really think that Rich Froning and Annie Thorisdottir will take it again. Amazing human beings.


July 1, 2012

Julie Jenks: Paleo Nutrition Progress Update!


I have been following the Back to Basics Nutrition, Paleo eating and exercising for the past two months and have had AMAZING results. I have lost a total of 32.8 lbs. I have gained muscle and have dropped a good amount of inches. Waist: 2 1/8” Stomach: 2 3/8” Hips: 2 ½” Right Arm: ¾” Left Arm: 2” Left Leg: 3/4” Right Leg: ½” for a total of 11 ¼” overall. My biggest accomplishment is my inner health. When I had my labs drawn on April 14th my thyroid antibodies were 78. As of June 14th they have lowered to 55. My tsh went from .225 to .068. As someone with PCOS I have had anovulatory cycles for the better part of the past 6 years. Since starting Paleo in April, I have had normal cycles without medications and ovulated two months in a row. I went from taking 13 pills a day to having all the dosages lowered and I’m down to only taking 3 prescriptions a day.

I don’t go hungry, I don’t spend hours working out. My mental clarity is back, I no longer have the brain fog that I had for so many years. The chronic pain I once suffered has gone away and been replaced with extra energy. I eat real foods and as much of them as I feel I need to satisfy my hunger.

This way of life has truly saved my life. Thank you Anitra and Olly: Back to Basics Nutrition for all your encouragement and knowledge along the way!

Julie Ann Jencks

Julie Day 1                                     Julie Day 15                            Julie Day 31…. and she’s is still going!

Mike McDonnell: Paleo Challenge Testimonial

I was introduced to Anitra and Paleo Nutrition through Crossfit Full Circle during February 2012. I had already begun my journey back to fitness through crossfit and things were going well but then I heard about some kind of 30 day Paleo challenge.  I went to the information session and was ready to go! Anitra made it easy. I thought Paleo was going to be hard since I didn’t know much about it but Anitra has put together a great little book to guide you through the whole 30 days. The book in itself can get you through it but Anitra goes well beyond by making herself available via email, phone, facebook and just about any other way you can think of contacting her.  She knows exactly when you will need a little motivational quote and there it is, it magically shows up in you inbox or on the facebook page.  Anitra has put together a very professional Paleo guidance program and I’d recommend it to anyone who is looking to change their life. The 30 days with Anitra has changed my life and has kick started a true lifestyle change. I lost 11.5 lbs…3 inches from my waist and 2 inches from my hips in 30 days! The program Anitra guides you through will get you results. I think we had 16 people in our challenge and not one person “failed”, everyone saw positive results and some were absolutely amazing! Give Anitra a shout if you are looking to make a change because she will walk you through the entire 30 days. Thanks Anitra, I feel great and I’m still going!

Mike McDonnell

30 day start: 2/18/12

Finish: still going

Check him out at http://peakpaleo.com

April 20, 2012

Food for Fuel

“If you are 100% dedicated to your nutrition & fitness, the journey will be 200% easier than it would be if you were only 99% dedicated.” -Anonymous

This 1% difference will determine the success and failures on your journey.  It consists of  the willingness to educate yourself, mental strength, Self discipline, and goal specific planning.

You have to ask yourself;  Are you willing to completely commit to making your journey a successful one? If you have answered yes then some mental reprogramming is necessary.

What Food is NOT

Food is not for pleasure, comfort, entertainment or distraction. Eating isn’t a hobby and shouldn’t be used to aid you in processing your emotions. It is not your friend and it’s not your enemy. I doesn’t love or hate you. It doesn’t hold you when you’re lonely or make you laugh when you’re down.  It shouldn’t obsess you, torment you or control you; It is just food and food is fuel for the human engine.

The Reprogramming Begins 

Food is Fuel

Food is Fuel. Think of your body as a your human engine.  In order for an engine to run at its peak efficiency it requires very specific ingredients.  Just as the engine in your vehicle requires a specific octane of fuel to properly run, your human engine requires nutrients, vitamins, minerals, enzymes, amino acids, carbohydrates, fats and water to run smoothly. Our engine gets this fuel directly from the food and liquids we consume. When you think of food for fuel you can begin to alter your thoughts and create healthier nutrition habits.

Choose your Octane, Lift the Handle and Fill Your Tank!

The fuel we consume affects all body’s processes; physical performance, body composition, hormonal balance, repair & recovery as well as fighting infection and mental &  health.  Although each nutrient has a different and very specific role it plays in fueling  & maintaining your engine the one common function they share is to keep you going.  With the proper nutrients and balanced diet many things start to happen.  The aging process slows, health and performance improves and you will live longer with an improved quality of life.

If  you do not give yourself the proper nutrients you impair the body’s normal functions and cause yourself great harm.  You can show no signs of illness and be unhealthy.   One common problem people are most subject to is not getting the nutrients needed from their diets because most of the food consumed is processed and cooked in unhealthy oils. Conventional food processing and  cooking at high temperatures destroy vital nutrients the body needs to function properly, as a result the high quality organic & raw foods that supply these nutrients are largely missing from today’s diet.   If you put regular fuel in the fuel tank of your car it is not going to run as smoothly as it would if you put unleaded fuel in. Our bodies are no different. To insure wellness is to be sure you are getting the correct amount of the proper nutrients daily. I recommend Paleo/Ancestral Nutrition.

Your stomach is about the size of both of your hands held out in front of you cupped together like a bowl. It’s your body’s fuel tank. It is the right size for your body. In a car, if you overfill your gas tank, it will spill out on the ground, wasting the gas. In your body, the fuel doesn’t spill out it stores as FAT! Make sure you’re not over-filling your tank. And ONLY fill it if it’s empty! Be aware of why you’re eating. If the tank is half full, there is no need to stop and fill up just keep running until the fuel light comes on! Eat ONLY when you are hungry and stop when your satiated.



Changing your Outlook

Be positive and focus on what you ARE eating. Acknowledge how you are nourishing your body and improving your performance rather than on what you are not eating. Eat in a way that supports your goals. Never say you CAN’T have something. You CAN have whatever you want. You are CHOOSING to eat healthy and nutritious foods. You are taking control of your health and wellness and you need to reward yourself by acknowledging this. To succeed you must be positive. A healthy diet is not a form of punishment and shouldn’t be viewed as such.

Beware of your brain. Sometimes out of the blue it will set in motion trying to crack the code, the cheat code to figure out what it needs to break you. Cheats, falling of the wagon and binges are all result of your brain tumbling around until it finds the correct combination. And the combination mostly likely will change at any given time. Sometimes it will come in the form of a deserving reward or a glycogen refuel to hit that Olympic Lift PR,  you just want one teeny tiny taste of your favourite dessert or you have been good and you deserve it. Be aware of the combinations your brain might try to unlock because it is rarely hunger or lack of satiety that drives you to these moments.

Not all of these changes will be easy to make,  you MUST always remember:

April 19, 2012

The Fenrir-Mildenhall Social: Schedule



11:30AM Arrival

First WoD 12:00pm

Mens RX
Womens RX
Mens Scaled
Womens Scaled


Nandos afterward with a finish as approx 4PM


Plenty of parking, showers, toilets etc on site.




WoD 1:
In a 4 Minute Window:
Find a 1RM Snatch, Then immediately:

AMRAP 4mins:
8 Box Jumps 30/20
8 HR Push Ups
WoD 2:

For time:
15-12-9 of:
Squat Clean to Thrusters (135lbs/95lbs)
Perfectly Vertical KB Swings (32/24)


WoD 3:

Max Distance in 2 minutes:
Sled Pull (2 x 20KG/15KG plates plus sled)

Then immediately:
Max Burpees in 2 minutes

April 13, 2012

Paleo Diet: A Simple Guide into Ancestral Nutrition

Hello! I am so happy you have come across my blog!  This means you are looking into Paleo or Ancestral nutrition and that excites me! I started following the paleo nutrition regime November 2010 and the results have been absolutely amazing!

I have leaned out, my body has regulated itself, my performance output has increased, I feel healthier and look younger , my mind is clearer and for the first time in years I am sleeping through the night! The benefits from eating Paleo and Paleo Zone just goes on!  I know you will have similar results if you make the commitment to this. Yes, I said commitment. That is what it takes to maintain and stay consistent on this awesome journey you’re embarking on, this isn’t a diet, this a lifestyle!  In the words of my amazing husband “I didn’t say it was going to be easy, I said It’s going to be worth it!”

Anitra’s Before and Afters! PALEO NUTRITON WORKS!

I have written this blog with the hope of providing you some guidance, support and helpful tips to insure your success into your Paleo Nutrition Journey.


The Paleo lifestyle can be daunting for those who are new to the concept so I hope this helps make the transition less overwhelming for you. Welcome to Paleo for Dummies!


FIRST I want to get this out of the way: Diet does NOT = Deprivation!



 [dahy-it]   noun, verb, di·et·ed,di·et·ing, adjective



food and drink considered in terms of its qualities,composition, and its effects on health: Milk is a wholesomearticle of diet.

a particular selection of food, especially as designed orprescribed to improve a person’s physical condition or to prevent or treat a disease: a diet low in sugar.




Now, let’s move on:

What is the Paleo Diet?

Eating a Paleo Diet means you eat food that would’ve been available to you had you existed during the paleolithic era  that started about 2.5 millions years ago. It is also referred to as  the Paleolithic Diet, Caveman Diet or Hunter Gatherer diet.  The idea is that your genes and physiology evolved through the process of natural selection and are most adapted to be nourished with the food in your natural environment. Or in much simpler terms; Eat what a caveman would’ve eaten. This would’ve included the whole spectrum of animal food; beef, fish, shellfish, poultry, pork, lamb, bison, …you get the idea, this also included their fat and organs! (Yes, I know this probably seems gross but remember you’re a caveman/woman damnit!)  You would have also eaten eggs and seasonal vegetables, fruits, nuts and berries that were edible in their raw form. The idea is to replicate this way nourishing our bodies to the best of our ability in a modern world, which can be very tricky depending on your geographical location.                                                   Just remember to eat like this:

To give you a better visual here are 2 Paleo Food Pyramids:


 Pryamid 1.

Paleo Diet Food Pyramid


This Paleo Pyramid is a very good representation of how I eat. I know there is a bit of controversy when it comes to diary and the paleo diet. In thestrict Paleo sense, dairy of any form was not consumed in the paleolithic era, other than human milk in infancy of course. It just wasn’t very practical to milk wild game. However just because something isn’t paleo doesn’t  make it bad, and because something IS Paleo doesn’t mean it is healthy. You must pay very close attention to your body and how it reacts to different foods. If you are considering  keeping dairy in your meal plans I STRONGLY suggest you do the research of the benefits of non pasteurized/non homogenized diary vs pasteurized/homogenized dairy.  If you do chose to keep dairy in your diet I recommend to ONLY consume raw, free range, full fat and grass fed dairy ,  HERE is a link to help you find raw milk & dairy in your area .

Pyramid 2.

Courtesy of Castle Grok

What’s Right For You?

As you can see there are variations of the Paleo Pyramid. I don’t believe there is a right or wrong answer here. Not everyone’s bodies will have the same reactions to this diet. Take Olly and myself for example; When talking about carbohydrate sources, Olly finds that his body reacts better when he eats leafy greens and tubers (such as sweet potato) for his carbohydrate whereas  my body tends to react better from dairy.  Listen and pay attention to YOUR body and how it reacts with different foods and  you will know what food combinations work best for you. No one knows your body like you do.

It is up to you as an individual to choose if Paleo or Ancestral Nutrition is right for you and how to implement the diet into your life

NOW, on the to the fun part of this: EATING!

We do not count calories! You eat when you are hungry and stop when you are satisfied, NOT FULL.

Be conscience of why you are eating. Are you bored or really hungry

Drink your water! Under hydration shows itself in the form of hunger. A lot of the time people eat when they should be drinking water.

Paleo Foods & List

Paleo diet consists of foods that could’ve been hunted, fished and gathered.  This includes seafood (caught in the “wild” not farmed) and lean cuts of meat, free of food additives and preferably from grass-fed/free range animals; they typically contain higher levels of omega-3 fats compared to grain-produced domestic meats. Let’s not forget eggs, nuts, seeds and berries that could’ve been gathered!

Here is a detailed list of Paleo Preferred Foods:



Beef, Flank steak, Top sirloin steak, Hamburger, London broil, Chuck steak, Veal, Pork, Pork loin, Pork chops, Rabbit, Goat, Lamb.

Game meat:
Alligator, Bear, Bison (buffalo), Caribou, Elk, Emu, Goose, Kangaroo, Muscovy duck, New Zealand cervena deer, Ostrich, Pheasant, Quail, Rattlesnake, Reindeer, Squab, Turtle, Venison, Wild boar, Wild turkey.

Organ meats: 
Beef, lamb, pork and chicken livers, Beef, pork and lamb tongues, Beef, lamb and pork marrow, Beef, lamb and pork “sweetbreads”

Chicken breast, Turkey breast, Game Hen breasts.

Chicken, Duck, Goose.

Bass, Bluefish, Cod, Drum, Eel, Flatfish, Grouper, Haddock, Halibut, Herring, Mackerel, Monkfish, Mullet, Northern pike, Orange roughy, Perch, Red snapper, Rockfish, Salmon, Scrod, Shark, Striped bass, Sunfish, Tilapia, Trout, Tuna, Turbot, Walleye, Any other commercially available fish.

Abalone, Clams, Crab, Crayfish, Lobster, Mussels, Oysters, Scallops, Shrimp.


This a link to the American Grassfed Association  list  of approved meat producers. AGA defines grassfed products from ruminants, including cattle, bison, goats and sheep, as those food products from animals that have eaten nothing but their mother’s milk and fresh grass or grass-type hay from their birth.

Another great site for grass-fed food & facts is Eat Wild. This link will take you to state-by-state Directory of farms that provide beef, dairy, fruits and veggies.


Now on to Carbohydrates

Artichoke, Asparagus, Beet greens, Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber, Dandelion, Eggplant, Endive, Green onions, Kale, Kohlrabi, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Parsnip, Peppers (all kinds), Pumpkin, Purslane, Radish, Rutabaga, Seaweed, Spinach, Squash (all kinds), Swiss chard, Tomatillos, Tomato ( a fruit that thinks it is a vegetable), Turnip greens, Turnips, Watercress.

Apple, Apricot, Avocado, Banana, Blackberries, Blueberries, Boysenberries, Cantaloupe, Carambola, Cassava melon, Cherimoya, Cherries, Cranberries, Figs, Gooseberries, Grapefruit, Grapes, Guava, Honeydew melon, Kiwi, Lemon, Lime, Lychee, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Pomegranate, Raspberries, Rhubarb, Star fruit, Strawberries, Tangerine, Watermelon and most all other fruits.

Now my Favourite:


Nuts & Seeds: 
Almonds, Brazil nuts, Chestnuts, Hazelnuts (filberts), Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts.

*No peanuts; they are a legume/ No cashews; Cashews are in the same family as poison ivy and poison sumac. Like the others in this family, the cashew plant contains powerful but natural chemical irritants, so handling and eating raw cashews will cause the familiar itchy skin reaction. They must be baked or roasted to be eaten. Paleo rule of thumb: it is can’t be eaten in it’s natural/raw state: YOU DON’T eat it!

Oils : 
Olive, avocado, walnut, flax seed, coconut.




Helpful Tip for Success!


Foucus on quality of food by shopping the perimeter of the Supermarket. Buy fresh fruit, vegetables, and meat. Buy frozen vegetables and meat only if you must. It is acceptable to venture down the aisles for a few select things like nuts, canned tuna, olives, etc. The aisles are generally one big processed, nutritionally worthless carb-fest

Read your labels!! If the ingredients are anything more than the food itself  & it’s not natural it is a Paleo no-no (if you buy a bag of almonds, ingredients should say “almonds” nothing more)
Pick a day to cook and prepackage your meats & poultry. I measure a portion of them into meal and snack  servings I then put the meats or poultry into a freezer bag and spread it flat so that is will thaw very quickly for those last minute or unplanned meals.
 Get a big lunch cooler and pack it FULL every morning before you leave the house no matter what your plans or how little time you think they may be, you never want to be stuck!
If you have a smart phone I recommend downloading a food list and also print it out and take it to Kinkos and laminate  just in case your phone dies!  Make sure it is ALWAYS in your car. This is for those times you’re out and about for an extended amount of time and haven’t packed your food or enough food.
Here is a link to the CrossFit Journals/LarryLendemans Quick Zone Block Reference Food List! This list is calculated in 1 serving size measurements for a good reference

Keep a log of the food you eat! You may be surprised at how little or how much you actually eat in a day!


I know this all seems like a lot, I promise you it gets easier.  For the first week or so you will be walking around with that food list in your hand constantly, you will feel lost in the supermarket and the days you package your food will seem like forever! Do not be discouraged by this! It is just the beginning! You will find your groove and you will LOVE IT!

 A Paleo to Faileo Timeline



March 21, 2012

Organic RAW Milk vs. Pasteurized Milk Infographic

An Infographic courtesy of The Health Ranger at NaturalNews.com


In support of the raw milk community and the education of dairy consumers, The Health Ranger has released an infographic about organic raw (fresh) milk versus conventional(pasteurized) milk and reveals the crucial differences between the nutritional properties, animal compassion and health implications of raw (living) milk versus pasteurized (dead) milk.

Raw Milk

March 1, 2012

Anitra’s Pin Board

This is my(Anitra’s) page of Randomness I will post whatever I want here CrossFit or Non-CrossFit related pictures, rants and ramblings….so I can express myself. That is all & Thank you

1 Year Anniversary Giveaway $1800 Prize

 This Giveaway is his way of saying thank you to each and every one of you for following along and supporting his Paleo journey as well as teaching himself how to cook journey.  There are over 17,000 fans on his Facebook Page Let’s help him double or triple that number to keep spreading free recipe love!

[box_dark]”Why are you training? If you don’t have clear goals, then you are not training. You are exercising. Some people enjoy exercise. To be honest… I don’t really like exercising. I find it fatiguing. What I like is empowerment.” –Jason Struck [/box_dark]

I SERIOUSLY need to do some squats! If I had implemented this years ago do you have any idea how nice of butt I’d have right now!?

I SERIOUSLY need to do some squats! If I had implemented this years ago do you have any idea how nice of  butt I’d have right now!?


I learned everything I need to know about life from Calvin & Hobbes!

OMG Nutella! I just want to dive in and swim around in it!!!!!

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