5/31/2009
5/30/2009
May 30, 2009
"Cindy"
As many rounds possible in 20 min.:
5 Pullups
10 Pushups
15 Squats
Finished in 20 min., an even 11 rounds. The first 6 rounds of squats were overhead squats (55#) and the pullups were towel pullups.
Strength Bias:
3x3x3x3x3
Push Press (75#,85#,95#,105#,115#).
As many rounds possible in 20 min.:
5 Pullups
10 Pushups
15 Squats
Finished in 20 min., an even 11 rounds. The first 6 rounds of squats were overhead squats (55#) and the pullups were towel pullups.
Strength Bias:
3x3x3x3x3
Push Press (75#,85#,95#,105#,115#).
5/29/2009
May 29, 2009
3 Rounds for time:
400m Run
Reps of 21, 15, 9 of -
Power Cleans (75#)
Dips (25#)
Finished in 15.48. This was a tough WOD and I found myself fighting back Pukie towards the end.
400m Run
Reps of 21, 15, 9 of -
Power Cleans (75#)
Dips (25#)
Finished in 15.48. This was a tough WOD and I found myself fighting back Pukie towards the end.
5/28/2009
5/27/2009
May 27, 2009
5 Rounds for time:
21 Kettle Bell Swings (25#)
11 Wall Jumps
5 Dead Lifts (235#)
Finished in 8.04. Also completed 30 min. of light cardio.
21 Kettle Bell Swings (25#)
11 Wall Jumps
5 Dead Lifts (235#)
Finished in 8.04. Also completed 30 min. of light cardio.
5/26/2009
May 26, 2009
"Fran"
21-15-9 Reps for time:
Thrusters (95#) - Rx
Towel Pullups (scaled 15-9-7)
Finished in 7.41. This was my first time doing Fran; and, she was angry. Pullups have always been a weakness of mine, so it looks like I will be correcting these.
21-15-9 Reps for time:
Thrusters (95#) - Rx
Towel Pullups (scaled 15-9-7)
Finished in 7.41. This was my first time doing Fran; and, she was angry. Pullups have always been a weakness of mine, so it looks like I will be correcting these.
5/24/2009
In Response: An Omnivore's Dilemma
This post is in response to the article discussion by Aaron Mittica from Paleo Diet Online, which addressed Michael Pollan's book, entitled, The Omnivore's Dilemma. I'll be honest, I have not read this book, however the discussion, I felt, was important in that it creates a point that many of us (paleolithic-centered people) are often confronted with. Let's begin.
Aaron's first topic summarized the beginning chapter in Pollan's book. Pollan began with an abstract, very brief, discussion of corn horticulture. He described a local Iowa farmer - not far from home, who had discovered how modern day culture had transformed the grain's architecture. After harvest, the product was delivered to the regional processing plant where the grain was converted to a large number of food constituents, one being high fructose corn syrup, a common food additive in Western society. I'll spare you the chemical make-up of fructose and the science behind today's latest cancerous, sweet craze. Hopefully most reading this, are familiar with this topic, as I will leave this subject for another rainy day. Not to further digress. Aaron's discussion then transitioned into the author's story of a corn-fed steer. This cow was ordinary and it's life ended, like most, in a slaughterhouse. The diet of the steer, like most, consisted of cereal made of corn, fat, sugar, anti-biotics, and growth hormones. Of course, the diet of the cow is one that would eventually kill the animal, however due to the steer's short life span before slaughter, this diet is largely one that would generate maximal yield. Aaron concluded this section with the author's summary of the process; that is, a corn-based meal, which was quickly consumed at a large, well known fast-food restaurant.
The second and third topics summarized by Aaron, related to Pollan's other sections in his book, which I will sum up in less detail than the first. The second topic refered to an organic farm, one that was self-sustaining but most importantly, an industry that was free from corn-fed diets. The third topic refered to meals that had to be hunted or gathered; that is, free from processing. Eventually, as the author described, this scenario ended with a twist where a person would be confronted with a different choice of lifestyle.
So, what's your point, is probably something that you are asking right about now. Well I'm certainly not trying to sell vegetarianism to you. I eat and live in a paleo/zone world. However, my point is similar to Aaron's. Are we human beings or are we the fungus that lives off of the product of agriculture, which the United States is a leading producer of? Corn is everywhere and to the paleolithic man, this just isn't acceptable. For example, today I was thinking how difficult it is to find grass-fed meat. I'm curious as to why large, commerical grocery stores, in general, refuse to carry grass-fed products. Recently, I read that Wal-Mart was considering making available more organic food items. I suppose that I'll have to wait a little longer before those choices are available in the meat produce section. Today, I reached for the grass-fed bison at the local organic food store.
Aaron's first topic summarized the beginning chapter in Pollan's book. Pollan began with an abstract, very brief, discussion of corn horticulture. He described a local Iowa farmer - not far from home, who had discovered how modern day culture had transformed the grain's architecture. After harvest, the product was delivered to the regional processing plant where the grain was converted to a large number of food constituents, one being high fructose corn syrup, a common food additive in Western society. I'll spare you the chemical make-up of fructose and the science behind today's latest cancerous, sweet craze. Hopefully most reading this, are familiar with this topic, as I will leave this subject for another rainy day. Not to further digress. Aaron's discussion then transitioned into the author's story of a corn-fed steer. This cow was ordinary and it's life ended, like most, in a slaughterhouse. The diet of the steer, like most, consisted of cereal made of corn, fat, sugar, anti-biotics, and growth hormones. Of course, the diet of the cow is one that would eventually kill the animal, however due to the steer's short life span before slaughter, this diet is largely one that would generate maximal yield. Aaron concluded this section with the author's summary of the process; that is, a corn-based meal, which was quickly consumed at a large, well known fast-food restaurant.
The second and third topics summarized by Aaron, related to Pollan's other sections in his book, which I will sum up in less detail than the first. The second topic refered to an organic farm, one that was self-sustaining but most importantly, an industry that was free from corn-fed diets. The third topic refered to meals that had to be hunted or gathered; that is, free from processing. Eventually, as the author described, this scenario ended with a twist where a person would be confronted with a different choice of lifestyle.
So, what's your point, is probably something that you are asking right about now. Well I'm certainly not trying to sell vegetarianism to you. I eat and live in a paleo/zone world. However, my point is similar to Aaron's. Are we human beings or are we the fungus that lives off of the product of agriculture, which the United States is a leading producer of? Corn is everywhere and to the paleolithic man, this just isn't acceptable. For example, today I was thinking how difficult it is to find grass-fed meat. I'm curious as to why large, commerical grocery stores, in general, refuse to carry grass-fed products. Recently, I read that Wal-Mart was considering making available more organic food items. I suppose that I'll have to wait a little longer before those choices are available in the meat produce section. Today, I reached for the grass-fed bison at the local organic food store.
5/23/2009
May 23, 2009
Front Squat 80% effort:
3-3-3-3-3
115#,125#,135#,145#,165#(fx1)
Warm-up: Floor Sweepers
Also completed 30 min of light cardio.
3-3-3-3-3
115#,125#,135#,145#,165#(fx1)
Warm-up: Floor Sweepers
Also completed 30 min of light cardio.
Flax Bread
2 cups Flax Meal
36 g Super Fiber
1 tbsp Baking Powder
1 tsp Salt
2 tbsp Honey
5 Egg Whites
3 tbsp Flax Oil
Bake at 350 for 35 minutes. Makes 12 servings.
Serving size 1 slice:
Calories 158
Fat 10g
Carb 10g
Fiber 7g (37%)
Sugar 3g
Protein 7g
Macro's: Fat (60%), Carb (25%), Protein (18%).
36 g Super Fiber
1 tbsp Baking Powder
1 tsp Salt
2 tbsp Honey
5 Egg Whites
3 tbsp Flax Oil
Bake at 350 for 35 minutes. Makes 12 servings.
Serving size 1 slice:
Calories 158
Fat 10g
Carb 10g
Fiber 7g (37%)
Sugar 3g
Protein 7g
Macro's: Fat (60%), Carb (25%), Protein (18%).
5/22/2009
May 22, 2009
5 Rounds for time:
15 Hang Power Cleans (95#)
12 Kettle Bell Swings (25#)
9 Situps
Finished in 12.15. Also completed 30 min of light cardio.
15 Hang Power Cleans (95#)
12 Kettle Bell Swings (25#)
9 Situps
Finished in 12.15. Also completed 30 min of light cardio.
5/21/2009
May 21, 2009
REST DAY!
Did play about 1.5 hours of racquetball after being cooped up in a hotel for the past 3 days.
Did play about 1.5 hours of racquetball after being cooped up in a hotel for the past 3 days.
5/20/2009
May 20, 2009
Four Rounds for time:
400 m Run
50 Squats
Finished in 16.05. I ran at a reasonable pace; wasn't feeling like sprinting today.
400 m Run
50 Squats
Finished in 16.05. I ran at a reasonable pace; wasn't feeling like sprinting today.
5/19/2009
May 19, 2009
10,9,8,7,6,5,4,3,2,1 Sets of Rounds for time:
Dumb Bell Push Press (50# then scaled to 35#)
Burpees
Finished in 9.48. I thought my time was decent, considering I had just over 4 hours of sleep. I despise hotels. I also completed 45 min of light cardio.
Dumb Bell Push Press (50# then scaled to 35#)
Burpees
Finished in 9.48. I thought my time was decent, considering I had just over 4 hours of sleep. I despise hotels. I also completed 45 min of light cardio.
5/18/2009
May 18, 2009
5 Rounds for time:
21 Sitting Side Bends (10#)
15 Situps
9 Pushups (25#)
Finished in 11.11. Also completed 45 min of light cardio.
21 Sitting Side Bends (10#)
15 Situps
9 Pushups (25#)
Finished in 11.11. Also completed 45 min of light cardio.
5/17/2009
PWO Bars
Chocolate PWO Bar
3.5 cups Flax Meal
4 - 30.4g scoops Chocolate Whey Protein Powder
3 tbsp. Dark Chocolate Chips
0.5 cups Honey
2 Egg Whites
1.5 cups Fruit Juice
1 tspn. Vanilla
Bake at 350 for 35 minutes. Makes 8 bars.
Calories: 400
Fat 18g (38%)
Carbohydrate 27g (27%)
Fiber 16g
Protein 34g (35%)
This bar comes out moist with a bran-like appearance and taste. There is a good note of chocolate and some sweetness, however not overly sweet like most commercial protein bars. There is a hint of grapes, since that is the fruit juice that I used. Overall, this recipe is decent for a first attempt.
Note: This recipe is not yet final. Thoughts are to add 1 cup of Honey and 1 oz. of Water, while reducing by 0.5 cups, Fruit Juice. This looks to likely increase the macros to: Fat (39%),Carb(30%),Protein(31%), a better overall macro for a total of 410 calories per bar.
3.5 cups Flax Meal
4 - 30.4g scoops Chocolate Whey Protein Powder
3 tbsp. Dark Chocolate Chips
0.5 cups Honey
2 Egg Whites
1.5 cups Fruit Juice
1 tspn. Vanilla
Bake at 350 for 35 minutes. Makes 8 bars.
Calories: 400
Fat 18g (38%)
Carbohydrate 27g (27%)
Fiber 16g
Protein 34g (35%)
This bar comes out moist with a bran-like appearance and taste. There is a good note of chocolate and some sweetness, however not overly sweet like most commercial protein bars. There is a hint of grapes, since that is the fruit juice that I used. Overall, this recipe is decent for a first attempt.
Note: This recipe is not yet final. Thoughts are to add 1 cup of Honey and 1 oz. of Water, while reducing by 0.5 cups, Fruit Juice. This looks to likely increase the macros to: Fat (39%),Carb(30%),Protein(31%), a better overall macro for a total of 410 calories per bar.
May 17, 2009
REST DAY!
Although it is a rest day, I did get some racquetball in, about 1 and 1/2 hours.
Although it is a rest day, I did get some racquetball in, about 1 and 1/2 hours.
5/16/2009
May 16, 2009
7 Sets for 5 Rounds with increasing weight for time:
"The Bear Complex"
(75#,85#,95#,105#,115#)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Finished in 18.16 after a technical failure on the second set in the fifth round. Towards the end Mr. Pukie wanted to make a visit but did not. Also completed 30 min of light cardio.
"The Bear Complex"
(75#,85#,95#,105#,115#)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Finished in 18.16 after a technical failure on the second set in the fifth round. Towards the end Mr. Pukie wanted to make a visit but did not. Also completed 30 min of light cardio.
5/15/2009
May 15, 2009
5 Rounds for time:
21 Dips (25#)
15 Situps
9 Barbell Curls (75#)
Finished in 10.31. Also did light cardio and HIIT following the WOD.
10 Rounds:
20:10 (sprint:rest)
21 Dips (25#)
15 Situps
9 Barbell Curls (75#)
Finished in 10.31. Also did light cardio and HIIT following the WOD.
10 Rounds:
20:10 (sprint:rest)
5/14/2009
5/13/2009
May 13, 2009
5 Rounds for time:
21 Kettlebell Swings (25#)
11 Wall Jumps
5 Dead Lifts (245#)
Finished in 6.34. Also did 30 min light cardio.
21 Kettlebell Swings (25#)
11 Wall Jumps
5 Dead Lifts (245#)
Finished in 6.34. Also did 30 min light cardio.
5/12/2009
May 12, 2009
5 Rounds for time:
5 Shoulder to Overhead Press (125#)
10 Burpees
Finished in 8.29. I didn't think I would finish faster than last week and was surprised to see that I did. Also did 30 min light cardio.
5 Shoulder to Overhead Press (125#)
10 Burpees
Finished in 8.29. I didn't think I would finish faster than last week and was surprised to see that I did. Also did 30 min light cardio.
May 11, 2009
3 Rounds for time:
21 Side Bends (45#)
15 Situps
9 Pushups
Finished in 6.20. Also did 30 min of light cardio.
21 Side Bends (45#)
15 Situps
9 Pushups
Finished in 6.20. Also did 30 min of light cardio.
5/10/2009
5/09/2009
May 09, 2009
5 Rounds for time:
21,15,9,7,5
Overhead Squats (45#)
Power Lunges
Standing Calf Press (225#)
Finished in 7.04.
21,15,9,7,5
Overhead Squats (45#)
Power Lunges
Standing Calf Press (225#)
Finished in 7.04.
5/08/2009
May 08, 2009
5 Rounds for time:
21 Dips (25#)
11 Situps
5 Barbell Curls (85#)
Finished in 8.02. Also did HIIT following 30 min of light cardio as follows.
10 Rounds:
20s:10s (Sprint:Rest)
21 Dips (25#)
11 Situps
5 Barbell Curls (85#)
Finished in 8.02. Also did HIIT following 30 min of light cardio as follows.
10 Rounds:
20s:10s (Sprint:Rest)
5/07/2009
5/06/2009
May 06, 2009
For time:
10,9,8,7,6,5,4,3,2,1
Deadlifts (245#)
Kettle Bell Swings (25#)
Finished in 10.56. This has been one of the tougher WOD's in the last couple weeks. Also completed 45 min of light cardio after the WOD.
10,9,8,7,6,5,4,3,2,1
Deadlifts (245#)
Kettle Bell Swings (25#)
Finished in 10.56. This has been one of the tougher WOD's in the last couple weeks. Also completed 45 min of light cardio after the WOD.
5/05/2009
May 05, 2009
5 Rounds for time:
"Freddy's Revenge"
5 Shoulder to Overhead Press (125#)
10 Burpees
Finished in 8.31. Also finished with a set of standing rows and 30 min of light cardio.
"Freddy's Revenge"
5 Shoulder to Overhead Press (125#)
10 Burpees
Finished in 8.31. Also finished with a set of standing rows and 30 min of light cardio.
5/04/2009
May 04, 2009
5 Rounds for time:
21 Standing Side Bends (45#)
15 Situps
9 Clap Pushups
Finished in 12.07. Also did 30 min of light cardio.
21 Standing Side Bends (45#)
15 Situps
9 Clap Pushups
Finished in 12.07. Also did 30 min of light cardio.
5/03/2009
May 02, 2009
5 Rounds for time:
21 Air Squats, Power Lunges, and Standing Calf Press (225#)
15 " "
9 " "
7 " "
5 " "
Finished in 5.52. Also did 45 min light cardio.
21 Air Squats, Power Lunges, and Standing Calf Press (225#)
15 " "
9 " "
7 " "
5 " "
Finished in 5.52. Also did 45 min light cardio.
May 01, 2009
5 Rounds for time:
21 Dips (25#)
11 Situps
5 Barbell Curls (85#)
Finished in 8.46. Although I finished 1.45 minutes faster than the previous week, I could have gone faster. Still feeling Tuesday and Wednesdays WOD's. Finished with 45 min of light cardio. Note: Normally a HIIT/metcon kind of day, I decided against as to not push myself into OTS.
21 Dips (25#)
11 Situps
5 Barbell Curls (85#)
Finished in 8.46. Although I finished 1.45 minutes faster than the previous week, I could have gone faster. Still feeling Tuesday and Wednesdays WOD's. Finished with 45 min of light cardio. Note: Normally a HIIT/metcon kind of day, I decided against as to not push myself into OTS.
April 30, 2009
REST DAY!
Very much needed after the first 3 days of this week. Having played 2.5 hours of racquetball Monday evening, has pushed me into overreaching earlier in the week. Will need to re-adjust for the remainder of the week.
Very much needed after the first 3 days of this week. Having played 2.5 hours of racquetball Monday evening, has pushed me into overreaching earlier in the week. Will need to re-adjust for the remainder of the week.
April 29, 2009
5 Rounds for time:
21 Kettlebell Swings (25#)
11 Walljumps
5 Deadlifts (225#)
Finished in 7.32. The time was a PR and nearly 1 minute faster than the previous week. Will be moving up to 245# for the deadlifts.
21 Kettlebell Swings (25#)
11 Walljumps
5 Deadlifts (225#)
Finished in 7.32. The time was a PR and nearly 1 minute faster than the previous week. Will be moving up to 245# for the deadlifts.
April 28, 2009
5 Rounds for time:
5 Shoulder-to-Overhead Press (125# - PR)
10 Burpees
Finished in 9.06. My shoulders were on fire after this one. Finished the day with 45 minutes of cardio. Note: No HIIT/metcon for the day.
5 Shoulder-to-Overhead Press (125# - PR)
10 Burpees
Finished in 9.06. My shoulders were on fire after this one. Finished the day with 45 minutes of cardio. Note: No HIIT/metcon for the day.
April 27, 2009
5 Rounds for time:
20 Dumbbell Side Bends - (25#)
15 Situps
10 Clap Pushups
Finished in 12.40. The situps on the 4th round became difficult and my time slowed with feelings of nausea. After the WOD, finished with 45 min of light cardio.
20 Dumbbell Side Bends - (25#)
15 Situps
10 Clap Pushups
Finished in 12.40. The situps on the 4th round became difficult and my time slowed with feelings of nausea. After the WOD, finished with 45 min of light cardio.
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