The Caveman Feast: E-Cookbook Review

Happy February 28th! Tomorrow is the beginning of meteorological Spring, but many of you are still feeling very winter-ish. Here in Chicago, we have finally experienced winter. Some of you in the Northeast have been constantly digging out from winter's mess for two months. Perhaps we should all become snow-birds and move to Florida. I hear there's plenty of cheap housing around Fort Myers (Cape Coral, anyone?).

Spring puts me in the mood to break out and try something new. And if you are familiar with my blog, you know I have recently had a revelation; many of my posts focus on this simple philosophy:

Ruts = Boredom -> FAILURE!

I often tie this to food choices or workouts. And today is no different. So how do you stay away from falling into ruts? Find something that forces you to be varied in your approach. When it comes to fitness, many of you know that CrossFit is based on variation to keep your body "guessing." And for many, it works. If you have recently completed the Whole30 program, I hope you have also discovered their semi-varied strength program, 603PTP. In fact, I'm going back to that in March to get ready for the Tough Mudder in May.

What else forces me to stay out of ruts...especially in the kitchen? Cookbooks! I love a good cookbook, and I have mentioned before that I have learned to enjoy the kitchen during the past 4 months of following a "paleo"-type lifestyle (No, I am not wearing animal skins and living in a cave; although, that sounds like an fun adventure). I have discovered some treasures: Everyday Paleo Family Cookbook, Well Fed, Practical Paleo, Eat Like a Dinosaur, & The Caveman Feast.

After buying these, my wife and I have had wonderful moments menu planning while flipping the pages (paper & virtual) to find new ways of staying out of the meal-time "ruts." One of my favorites to look at and flip through is George Bryant & Abel James' e-cookbook, The Caveman Feast. In fact, it was the first e-cookbook that I took a risk buying. I did not know if I would enjoy cooking from my iPad mini. I thought, "expensive electronics next to stove & range is not a good idea." But I am surprised by how much I like it and use it in the kitchen.

If you want to know more about George & Abel, you can find their stories, podcasts, and creations at these two websites: The Civilized Caveman and Fat Burning Man.

But The Caveman Feast is a simple compilation of all these things. Three specific things stand out that make me advocate for this cookbook & I believe every cookbook should have:

#1: Variety - The authors provide about 45 beef entrees, 10 pork entrees, 20 chicken entrees, 5 seafood entrees, and 20 breakfast ideas. And if that's not enough, they provide recipes for sides, veggies, rubs, dressings, and sauces to mix things up even more. And dare I skip the desserts? Can you say, "More than 40 grain-free desserts?" In fact, this is my go-to source for dessert ideas like Chocolate Bacon Bites. Yes, the authors are bacon-minded...a very good thing in my book.

#2: Beautiful Pictures - Every good cookbook should have pictures of their food that inspires you to make that same yummy-ness in your own kitchen. Who wouldn't want to go home and make these Blueberry Espresso Brownies tonight? Or wake up tomorrow morning and make this Simple Sweet Scramble? Needless to say, the pictures inspire me to cook.

*Photos courtesy of CivilizedCaveman.com

#3: Simple Ingredients & Instructions - In order to make these foods, I need clear instructions that don't have me throwing dishes all over the kitchen (which I tend to do anyway). Each recipe is complete with straight-forward preparation & cooking instructions.

So here's my sales-pitch (something I'm not very good at). All this can be yours today for $19.95 . But before you buy it, please make sure you have something to read it on (preferably an e-reader with a color screen like an iPad, iPod Touch, iPhone or Kindle Fire). A laptop or desktop computer will work also, but I doubt your desktop is on your kitchen counter. All you have to do is follow this link. (In full disclosure, yes, I do get a little kick back for referring you, and your help is greatly appreciated). Thanks!

Returning to My Purpose: February 2013

Blogging: my friend & my enemy! Many years ago (relative in Internet years) I started this blog as a way to keep me accountable with my fitness goals (CrossFit & Running). Those years were good to me as I was able to build a good amount of strength through CrossFit. However, as time went by, the blogging process became redundant, and I wondered if anyone out there really cared about my "journey." So I lost steam and disappeared for periods of time.

Most recently, I shifted my strength training focus from CrossFit to 603PTP as hosted by Whole9. I loved that nearly 40 day adventure too. I saw gains in my power & strength, but after that process, I had no idea where to go with my blogs. So I disappeared for a year. Well, now I am back with a brand new "purpose & passion." I have had a journey that makes me excited to shout it from the mountain tops (the Internet is now the highest mountain I can think of). So here's what brings me back...

In October 2012, my beautiful wife encouraged me to go to the doctor because I had mentioned some tightness in my chest over the recent months. As a stubborn male, I brushed it off until she made an appointment for me without my knowing. As I reluctantly sat there in the doctor's office, the nurse took my vitals. Height. Weight. Temperature. Blood Pressure. Blood Pressure. "Wait...why is she taking my blood pressure a third time," I wondered. Yes, she took it three times! At that point, I knew something was truly wrong with me. She looked me in the eye and said, "Your blood pressure is way high. 180/120. That's not good." So the doctor gave me the ultimatum; "You must do something to get that blood pressure lower. This is a path you do not want to go down." And with that, he prescribed me my first old man medication.

So I went home after picking up my red bottle full of pills, told my wife the bad news, and started researching. I knew of some programs proven to improve the health of those who followed them, so I started there. I started with the Whole9 website because I had previous experience with it (603PTP). I also started to devour their book, It Starts With Food. I pondered, "Could I actually improve my situation with this diet or lifestyle?" The "paleo lifestyle" seemed a bit foreign, but could I do an experiment with myself to see if things could get any better? So I committed to it.

The doctor wanted to see me again in 4 weeks, so in November, I went back. In that 4 week period, I strictly followed a "paleo protocol" and researched the heck out of everything revolving around this new lifestyle. I focused completely on my food intake and put aside exercise for that time. I wanted to "get it right." So I sat on that doctor's table again as the same nurse took my vitals. She looked at me and said, "You had really high blood pressure the last time you were here." I nodded as she wrapped my arm and squeezed the bulb. She took her measurements and smiled; "120/80. Much better." The doctor gave me a quizzical look and asked the important question, "How did you do it?" I mentioned focusing on my food intake of meats, vegetable, fruits, & healthy fats and adopting a lifestyle of lower stress. He was quite impressed. So I continued doing the paleo lifestyle that had proven to work for me and my health.

Today, I am here shouting from my mountain top that WHAT YOU EAT REALLY MATTERS! Here I stand, 27 pounds lighter and weighing less than I did at my most intense exercise periods in 2005, 2007, & 2008 as I trained for the Chicago Marathon and with CrossFit. Here I type, excited to return to blogging and sharing every step of purpose.

Workout 2/3/2012: Broad Jumpin' Foo'

Just to explain where I'm at with my fitness and what I am doing to improve, here's a little blurb. In January, I finished the 603PTP workout plan. It was great. I was moving heavy weight, I was losing weight, and by the end, I was hitting personal records in two lifts--the deadlift and the shoulder press. I was pleased with the progress.

Then February approached, and I decided to play around a bit with doing a little PTP-type work on the pull-up and the front squat as a bridge prior to starting a boxing regimen until March.

Well, things got funky then. Track & Field started, and I coach that sport. If any of you coach a sport, you know how consuming it can be, so boxing had to be scratched. So now I've decided to continue with the PTP-style workouts and modeling them from 603PTP. So what you will see is a repeat of some of the workouts I was doing in December and January.

The fun part for me is comparing the numbers and results. AND TODAY'S WAS PARTICULARLY TELLING!!! I love that PTP doesn't just make me a more powerful lifter, but the power shows in other ways. In December, 606PTP Workout #3 Cash-out looked like this:
Broad Jump "150 feet" in 25 Jumps
Two months later, I'm jumping the same workout, and I yield these results:
Broad Jump "150 feet" in 21 Jumps!

Talk about a feeling of improvement. Now doing front squats and pull-ups, we'll see what comes.

Workout:
Warm-up: Jump Rope, "Down Dog" Stretch, & Tucker's Shoulder Stretch

Pull-ups: 5 Body-weight, Dead-hang Pull-ups; 5 of the same

Front Squat: 5 @ 115#; 5 @ 105#

Cash-out: Broad Jump "150 feet" (21 Jumps)

The End of 603PTP Round #1

Alright, my stint with this round of 603PTP is over. I am looking forward to doing it again with weighted pull-ups and front squats next time. Like I did with the Shoulder Press, I thought I’d give a picture of the journey I have been on starting 4 years ago with CrossFit Main Site WODs.

*Quick note: I took a break from most weight-based workout programs between 2009-2011 to focus on running.

Shoulder Press 1RM PR History:
6/1/2008–Using CrossFit–120#
12/29/2008–Using CrossFit–125#
1/18/2012–Using 603PTP–135#

Deadlift 1RM PR History:
12/26/2007–Pre CrossFit–255#
1/29/2008–Using CrossFit–265#
5/14/2008-Using CrossFit-275#
7/28/2008-Using CrossFit-295#
1/20/2012–Using 603PTP–315#

603PTP’s program did it again!

Workout 1/13/2012: 603PTP Day30

Have you ever set a goal and failed to meet that goal; in fact, you may have gone in the total opposite direction?

Have you ever been so excited to do something planned, and then something comes up that prevents you from doing it?

Have you ever wanted to start something meaningful and worthwhile by a certain time only to have that date fly past and you haven't begun it?

Take those three disappointments, add them together, and that's how I am feeling right now. My goal of losing weight by December 31st...FAILED...I gained 7 pounds instead. My excitement to do a max effort 400m run...BUSTED...by roads and sidewalks covered in slippery snow. My hope to start eating according to P90X day after I turned 35...PAST & NOT STARTED.

But there is good news. It is never too late to...
Set a new goal...
Make up the lost workout when things improve...
and Start something new.

Workout: 603PTP Day30

Buy-in: Dislocates & Lunge Hamstring Stretch

Deadlift: Set1 = 5@225#; Set2 = 5@205#

Press: Set1 = 5@110#; Set2 = 5@100#
Practice Handstands: Wall handstands for 7:00 (*10:00 perscribed, but felt pain after 7, so I decided to play it safe).

Cash-out: Accumulate 1:00 in an L-hang Position (6 reps of :10 each = 1:00)*Yep, like that, but mine were far from being that cute. Photo Courtesy of CrossFit Football

Workout 1/9/2012: 603PTP Day26

Ahh...it's good to be back to the routine! Was I happy to be back at work? Sorta. Was I happy to be away from my loving family? No. Was it nice to be back to a routine that would allow me no more excuses to finish what I started with 603PTP? Yes. Was it killer? Yeah...you could say that.

Workout: 603PTP Day26

Buy-in: Dislocates + 20 Push-ups + 20 Pull-ups

Deadlift: Set1--5x220#; Set2--5x200#

Press: Set1--5x110#; Set2--5x100#

Cash-out: Long Division WOD (Body weight: 200#, Total weight to OHS: 4000#, Road to 4000# = 4@65#, 9@55#, 11@55#, 11@55#, 9@55#, 13@55#, 16@55#. Total Time to 4000#: 12 minutes)

Workout 12/21/2011: 603PTP Day17

"It's the END OF THE WORLD!!!" (one year from today). Hmmm...something makes me think we'll all be laughing at this theory on December 22nd, 2012. But it begs the question, what will happen to you if the world does come to a screeching halt? I know where I stand on the issue.

As for this workout today, I thought it would take me until the end of the world to finish it. And since I had to modify some things, if I had done the workout strictly, it probably would have taken me that long. Since I am still working on strength, I had to modify Knees-to-Elbows and Muscle-ups. Melissa from Whole9 might not approve, but I did what I had to do to finish all 7 rounds of the Cash-out.

Workout: 603PTP Day17

Buy-in: Dislocates and Rotational Dislocates (Skipped Skin-the-Cats 'cause I'm just not there yet and unsure how to modify that one).

Deadlift: 5 @ 200# + 5 @ 180#

Shoulder Press: 5 @ 105# + 5 @ 95#

Cash-out: 7 Rounds for Time of 21 Squats + 7 "Jumping" Knees-to-Elbows + 9 Modified Pull-ups + 9 Assisted Dips (*29:40)

This sort of a workout reminds me of all the amazing things that some can do and the amazing things I'll be able to do with continued practice and work.*Yep, not there yet. Photo courtesy of JAMESHANFIT

Workout 12/20/2011: 603PTP Day16

Quick and Dirty...that's how this workout went. I produced so much sweat on this workout that students at my school asked me, "Did you just finish swimming?" and "We have a pool here?" It was quite funny and made me feel like I put in work even though the entire workout from Buy-in to Cash-out took me about 30 minutes.
So here it is...

Buy-in: 30 Box Jumps + 30 Pistols (15L/15R) *Box Jumps were really Bench Jumps, and Pistols was a interesting move to work on. I look forward to working on them again.

603WOD: AMRAP in 10:00 of "Bear Complex" (follow the link for a tutorial) *29 Rounds in 10:00. I used 65#

Cash-out: Hip flexibility work

Yep, this 603PTP is still very fun for me. Let's keep it going!

Workout 12/19/2011: 603PTP Day15

These Christmas treats are really treating me to a wider waistline. So I'm doing one thing to benefit me, but I am doing another to my detriment. Perhaps one day I will get my act together and to it all right at the same time. I've been looking into the Whole9's Whole30 Challenge, but all I do when I look at it is create excuses. "It's hard to do with children in the house." "It's expensive to buy all that good stuff." "I wish I lived on the Yegerlehner farm in Indiana." One day I will stop these excuses and get it together. But for now, here's the workout...

Workout: 603PTP Day15

Buy-in: 3 easy rounds of "Cindy": 5 modified pull-ups, 10 push-ups, 15 squats

Deadlift: 5 x 200#, 5 x 180# (Yes, I finally figured out that I was messing myself up by doing 60% of 1RM, then 90% of 1RM. No wonder I was sore beyond belief)

Shoulder Press: 5 x 105#, 5 x 95# (Time to drop down reps; those last 5 were not completely pretty)

Cash-out: 3 Rounds of: Up-Down-Around School + 21 DB Swings @ 35# + 12 modified pull-ups (Time: 12:50 Sweat!)

Skip 1, Rest 1

603PTP Day13 = Skipped

603PTP Day14 = Rest

Hmm...am I doing myself a disservice by skipping Day13? It's such an unlucky number.

Workout 12/16/2011: 603PTP Day10

Workout: 603PTP Day10

Buy-in: Dislocates/Rotational Dislocates + Practice Handstand Holds with Forward Rolls (Fun, made me feel like a kid)

Deadlift: 5 x 185#; 3 x 275#

Shoulder Press: 5 x 80#; 3 x 115#

Cash-out: Power Cleans 3-3-3 + Front Squats 5-5-5 (Power Cleans 95#, 105#, 115#; Front Squats 95#, 115#, 135#)*Photo courtesy of P3 CrossFit

Workout 12/15/2011: 603PTP Day9

Workout: 603PTP Day9

Buy-in: Overhead Squat Warm-up + Overhead Squat 3 x 3 (45#, 55#, 60#)

Deadlift: 5 x 185#; 3 x 275#

Shoulder Press: 5 x 80#; 3 x 115#

Cash-out: Max Effort 400m Run (1:34.00)

*I loved running the mas effort 400m Run. I love running, so pushing those limits and measuring what you enjoy made it worth it. Improving these times is what matters to me next time I run a 5k (January 1st perhaps @ the Sergeant Preston, Yukon King Run in Muskegon, MI)

Workout 12/12/2011: 603PTP Day8

Eight days in...

I feel stronger...

Let's go get 'em!

Workout: 603PTP Day8
Buy-in: Dislocates, Rotational Dislocates, 20 Squats, 20 Push-ups, 20 Sit-ups

Deadlift: 5 x 180#, 5 x 270# (Did all 5 and feeling the muscles do their work...it's amazing!)

Press: 5 x 75#, 5 x 110# (5th rep was ugly, so as I go up in weight, I'll start to go anywhere between 3-5 reps. I have to remember to keep them pretty.)

Cash-out: 3 x 5Left/5Rigth Suitcase Deadlifts (65#, 75#, 75#)

Workout 12/9/2011: 603PTP Day5

So I went from Day3 of the program to Day5 of the program in one day. Some of you may be wondering what happened to Day4. Day4 was scheduled as a rest day. And I did take a rest day. Day3's workout happened at 5:00AM on Thursday. Day5's workout happened at 3:15PM on Friday. So more than 34 hours passed between these two workouts. Therefore, I got a day's rest between workouts. Smart, huh? Anyway, Day5's workout went like this...

Workout: 603PTP Day 5

Buy-in: Burgener warm-up + dislocates and rotational dislocates + 2 "cartwheels" each side. (*10 cartwheels were prescribed for each side...seeing as I have never been able to do cartwheels well, I tried. Scary!)

Deadlift: 5 x 175#; 5 x 265# (Success!)

Shoulder Press: 5 x 70#; 5 x 105# (Progress!)

Run: Warm-up run to Pasteur Park + 800m (400m Splits...1:51.00 + 1:46.99 = 3:37.99!)

Cash-out: Broad Jump 150 "feet" (25 Jumps!)

*I have to admit that this was an awkwardly fun workout with many things to be proud of. I am excited to measure these areas again in future workouts.*I'm reading a book titled The Berlin Boxing Club that features the character Max Schmeling who was a real boxer portrayed in this painting by George Grosz. It's fun to see where some authors obtain their inspirations. I'm looking forward to one day writing something creative. Needless to say, I really enjoy this piece of art.

Workout 12/8/2011: 603PTP Day3

Oh boy, I have the hands of a softy. I remember when doing CrossFit that I was so proud of my blisters and callouses. I guess going off CrossFit has made me a softy again, so it's time to regain the tough hands. I'm still dealing with the adjustment and the soreness. But I am seeing a turn for the better in the near future. As with anything new, it takes time for the body to change. So here I am at the crossroads. Soon things will be turning toward productive work with limited soreness.

Workout: 603PTP Day3

Buy-in: Accumulate 1:00 of the "down dog" stretch + Accumulate 1:00 of Tucker's shoulder opening wall stretch (I chose to do these in a rotation of 15 seconds each as I accumulated 1:00)

Deadlift: 5 x ; 3 x (Back to Day1 weights, I think I need to lower the weight a bit because the purpose of these is not to reach failure, and I was heading in that direction. So I'm pulling back just a bit in order to be successful)

Shoulder Press: 5 x 70#; 4 x 105# (Same as above, pulling back just a bit)

Cash-out: 5-5-5-3-3-3 Back Squats (135#, 145#, 155#, 165#, 175#, 185#)*Photo courtesy of CrossFit Amplify. My good friend Scott's CrossFit affiliate.

Workout 12/7/2011: 603PTP Day2

Intensity! That's what this 603PTP Routine feels like so far. It's crazy when the cash-out segment blows your top. But it brings back CrossFit memories like you wouldn't believe. I'm enjoying the pain though. It's a productive pain...muscle soreness I should say. I get excited when muscles I forgot existed remind me that they are still there and working. It reminds me what I am working toward...general fitness.

Workout: 603PTP Day2

Buy-in: Dislocates, 20 Squats, 20 Push-ups, 20 Sit-ups

Deadlift: 5 @ 180#; 2+1 @ 270#
Shoulder Press: 5 @ 72.5#; 2+1 @ 107.5#

Cash-out:
5 Rounds of...
10 Dumbbell Cleans @ 35# (5 Left, 5 Right)
10 Dumbbell Swings @ 35# (5 Left, 5 Right)
10 Burpess

*I should have been doing dumbbell snatches instead of cleans, but I forgot to educate myself before going to the gym. Oops!

Workout 12/4/2011: Moving On to Something New

12-Week CrossFit Beginner Program...Done. 603PTP Program...Beginning.

Today's goal was to test my 1 rep maximum for two core lifts for the PTP program...the shoulder press and the deadlift. So what you see below is a modified CrossFit Total in order to test those one rep maximums. Here we go.

Warm-up: 15-minute Run
Workout: CrossFit Total Modified
Shoulder Press: 9x45#, 6x65#, 3x85#, 1x105#, 1x115#, 1x120#
Deadlift: 9x135#, 6x185#, 3x205#, 1x265#, 1x275#, 1x285#
Cool-down: 5-Minute Walk & Stretch

Let's see how consistent I can be with my fourth blessing entering the world on December 3rd. Welcome into this world J. B. Mirek!

Workout 12/2/11: Push Press + Run

It's been a busy week, so I haven't had a chance to be super consistent. I know I said "no matter what, no excuses," but life does happen. And with the pending birth of our fourth child, things might get dicey again, but I will aim to get out and stay fit. Today's workout was one of my final CrossFit Beginner's workouts, so Monday proves to be a bit different. Looking forward to 603PTP.

Workout: Push Press + Run
Warm-up: 1-Mile Run
90# Push Press + 400m Run (x3)
Cool-down: 5-minute Walk on Treadmill

Workout 11/29/11: 400m Runs...Sucking Wind!

50 mph winds! Fun to watch the waves on Lake Michigan. Not fun to run in. But I sucked it up and sucked wind.

Workout: 400m Runs
Warm-up: 1-Mile Run
Workout: 400m up-tempo + 400m jog (x6)
Cool-down: Run back to school

Counting down the days to 603PTP. I don't think I have looked forward to 5 weeks of strength training like this in my life. Ready to go!

Workout 11/28/11: Deadlift + Run

This is the FINAL week of my 12-week Beginner's CrossFit Workouts. I am excited to move into the next phase of strength training using the 603 PTP. One of my favorite things about the CrossFit community is the openness to share programs that work for many different types of athletes (CrossFit Endurance, CrossFit Football, PTP programs, etc). This next phase will begin with a CrossFit Total calculation. I will then set goals from there. Let's see how consistent I can be. My ultimate goal is to finish what I start in the intended time set to finish it.

Today's Workout:
Warm-up: 1-Mile Run
Workout: 145# Deadlift x 12 + Run (x3)
Cool-down: Indoor Around the School