Summertime Fun- Helpful Hints

Did you say beer (or ‘adult beverage’ of choice)?  – From Robb Wolf’s Weekly Newsletter

It’s summer, it’s hot and popping open a ‘cold one’ sounds like a darn good idea.  Not a brewsky fan?  How about an icy margarita, daiquiri or pina colada?  Any and/or all of the above go down easy when it’s 90 degrees in the shade.  Unfortunately, ‘drinking’ and paleo don’t quite go together like eggs and bacon.  Don’t worry – I’m not going to be a complete ‘buzz-kill’, but I’m also not going to sanction three months of uninhibited imbibing either.

Truthfully, the best choice in terms of health and nutrition is probably to avoid the ETOH all together – but we all know too well that sometimes you just need to let go.  I often get asked which drinks will do the ‘least amount of damage’.  Here are a few tips to help keep your summer sipping sane and semi-healthy.

  • Don’t go near traditional beer!  Although, Coors, Bud and PBR used to be frequents in your fridge – beer is commonly made from barley – that means gluten.  It’s best to avoid it all together, although ‘gluten free’ varieties are becoming more common.  One caveat here; some gluten free beers on the market may not be so safe.  Do your homework and if you have celiac disease it may be best to get your buzz from something besides beer.

  • Drinks that come with umbrellas = rain is likely.  You know these drinks, they’re concoctions of soda, ice cream, juices, crushed ice and liquors.  They often have fancy names like ‘Cosmopolitan’, ‘Daiquiri’, ‘Pink squirrel’, ‘Margarita’, ‘Martini’ or ‘Sex on the Beach’.  These bad boys go down EASY – like kool-aid.  Loaded with sugar, they’re setting you up for an insulin overload.

  • What about wine?  It’s just crushed up, fermented fruit, right?  For the most part wine and champagne are okay, but they do contain some sugar and sulfites.  A glass or two of wine (not bottles) on the weekend is not the worst thing you could do.

  • The best of the worst…  When in doubt – go HARD and CLEAR!  Tequilla, vodka, gin, etc.  Mix these heavy hitters with club soda or seltzer water and add some lime or try the ‘World Famous’ – NorCal Margarita.  Sip – don’t ‘shoot’ and getting ‘tanked’ is over rated, trust me.

The bottom line is – alcohol in and of itself is NOT paleo and probably shouldn’t become an ‘every evening event’; but once and a while, on special occasions it’s not going to do any long term damage, if you don’t have any major health issues.  Stay away from gluten heavy brews and the stuff that tastes like kool-aid (‘Sex on the Beach’ may sound like a good idea at the time – but you’re gonna end up with sand in places you don’t want it…). Make smart choices, keep your intake ‘moderate’ (no keg stands or chugging), make darn sure you aren’t driving and enjoy.

Amy Kubal is a Registered “Paleo” Dietitian and the ring leader of Robb’s RD consulting team. She works with a wide range of clients from competitive athletes to those dealing with complex health problems. Check out her bio and consulting options, and her blog Fuel As Rx to get your Paleo nutrition fix.


TODAY’s WORKOUT Strength Front Squat 5-3-1+ 70% – 80% – 90% of Squat Clean 1RM (1 Rep Max from Wednesday June 20th)

WOD 30 Barbell Walking Lunges (95/65) 800 Meter Run 20 Barbell Walking Lunges (95/65) 400 Meter Run 10 Barbell Walking Lunges (95/65) 200 Meter Run


We will not have the Crossover Rack Position. Normal Traditional Front Rack


July 3rd: We are cancelling the 7pm. Everything else runs as scheduled

July 4th: Only open from 9:30am-12pm – HERO WOD Day. Open Gym

July 5th: NO 6am.                   NO 6pm. Cancelling Fundamentals and the Introduction/Beginner Class.


20 thoughts on “Summertime Fun- Helpful Hints”

  1. Greetings from Texas!
    I was able to fit in the following workout in the hotel “gym” today
    5x800m run – on treadmill, it took a couple 800s to figure out a good pace
    warm up 4:51
    1) 4:23
    2) 3:57
    3) 3:42
    4) 3:31
    5) 3:24
    30 turkish get ups for time
    7ish min – I used a 40lb db for the first 15 then went down to 30lbs
    tabata hollow rocks
    tabata HSPU holds

      1. Stephanie – I think you just came up with a new t-shirt idea “CFNT rolls hard and clear” hahaha
        Megan – I need to start drinking wine with you!
        Jared – Your additional information makes me more sad. thanks.

  2. Hey Naptown! Fitness is sleeping in Michigan, I can’t go to 6AM classes due to my work schedule. But I did this workout yday.
    EMOM 6 rounds
    1 min-3 Snatches @ 75% 1RM (45#)
    1 min-20 DU’s
    1 min-20 16# Ball Slams
    Thanks to our workouts before I left, my snatch seriously felt weightless! Thanks guys!

  3. An Email I received this morning
    From an Anonymous Member:
    Is it ‘paleo’ to mix clear-flavored vodka?
    Is it ok to use zero calorie vitamin water or low-cal propel?
    What about Crystal light?
    Any tips on easing into Paleo?
    If you read the article closely, “The bottom line is – alcohol in and of itself is NOT paleo.” Technically no alcohol is Paleo. A true 100% paleo follower would have no alchohol.
    Technically, only water, black coffee, green tea, and coconut water (only a few kinds) are considered paleo. Are Paleo specialists may weigh in and answer in more depth.
    See answer above. Anything with added sugar is NO GO Paleo. If it has sugar in the ingredients chances are its no good.
    Helpful Tips:
    Set yourself up for success. Don’t have trigger foods in your kitchen that are going to tease you. Cut out as much sugar as you can because your body will begin to get use to not having sugar (that’s a good thing). It really does happen.
    You will be as successful as you want to be. Eventually it should become more of a lifestyle then just a challenge. But most importantly… Be Prepared!!! Most often you fall through when you don’t have foods ready and you get caught in a pinch and need food. Don’t get caught in that pinch.

    1. Couldn’t agree more, coach!
      Paleo Pro-tip:
      Cook a TON on the weekends to give yourself lots of leftovers for the week. Either that, or plan out some stuff for a few days in a row, giving you leftovers for lunch for a few days.

  4. FS: 95, 110, 125 (2 reps)
    WOD: 11:08 (as RX’d! – always excited to get to write that)