1/31/2010
1/30/2010
January 30, 2010
WOD
7 rounds for time:
7 Power Snatches (95#)
7 Snatch Balance (95#)
7 Overhead Squats (95#)
Finished in 29.57. Scaled to 71# bar. First time with snatch balances. Snatch WOD Demo [mov].
and
3 max effort push-up sets: 25,24,22
and
Do 3 training sets where the number of repetitions in each set is 4 of normal overhand grip pull-ups, followed by 3 training sets using a narrow underhand grip. Rest exactly 60 seconds between efforts.
and
Muscle-up transition skill work.
7 rounds for time:
7 Power Snatches (95#)
7 Snatch Balance (95#)
7 Overhead Squats (95#)
Finished in 29.57. Scaled to 71# bar. First time with snatch balances. Snatch WOD Demo [mov].
and
3 max effort push-up sets: 25,24,22
and
Do 3 training sets where the number of repetitions in each set is 4 of normal overhand grip pull-ups, followed by 3 training sets using a narrow underhand grip. Rest exactly 60 seconds between efforts.
and
Muscle-up transition skill work.
1/29/2010
January 29, 2010
Morning WOD:
10 minutes of HSPU
5 minutes of squats
2 minutes of pull-ups
1 minute of push-ups
No rest between efforts.
HSPU: 45 with 1 abmat
squats: 148
pull-ups: 18
push-ups: 30
Total: 241
Disappointed by the pull-ups - my grip kept slipping off the bar.
Evening WOD:
Squats(3x5): 181#
Press(3x5): 106#
and
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 4: 9 sets - fail on 10.
10 minutes of HSPU
5 minutes of squats
2 minutes of pull-ups
1 minute of push-ups
No rest between efforts.
HSPU: 45 with 1 abmat
squats: 148
pull-ups: 18
push-ups: 30
Total: 241
Disappointed by the pull-ups - my grip kept slipping off the bar.
Evening WOD:
Squats(3x5): 181#
Press(3x5): 106#
and
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 4: 9 sets - fail on 10.
1/28/2010
1/27/2010
January 27, 2010
Evening WOD:
Clean, 1 Rep: 171# (tied PR)
Bench, 1 Rep: 171#
OHS, 1 Rep: 171# (PR)
and
Bench (3x5): 141#
and
Do 3 training sets where the number of repetitions in each set is 4 of normal overhand grip pull-ups, followed by 3 training sets using a narrow underhand grip. Rest exactly 60 seconds between efforts.
Clean, 1 Rep: 171# (tied PR)
Bench, 1 Rep: 171#
OHS, 1 Rep: 171# (PR)
and
Bench (3x5): 141#
and
Do 3 training sets where the number of repetitions in each set is 4 of normal overhand grip pull-ups, followed by 3 training sets using a narrow underhand grip. Rest exactly 60 seconds between efforts.
1/26/2010
January 26, 2010
Morning WOD:
3 max effort push-up sets: 21,23,21
Evening WOD:
5 rounds for time:
1 15' rope ascent
3 SDHP (135#)
5 HSPU
7 thrusters (135#)
Sub'd 15:1 ring rows:ascent/1 abmat HSPU/115# bar. Finished in 19.44.
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
3 max effort push-up sets: 21,23,21
Evening WOD:
5 rounds for time:
1 15' rope ascent
3 SDHP (135#)
5 HSPU
7 thrusters (135#)
Sub'd 15:1 ring rows:ascent/1 abmat HSPU/115# bar. Finished in 19.44.
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
1/25/2010
January 25, 2010
Morning WOD:
"Mr. Joshua"
5 rounds for time:
400m run
30 GHD sit-ups
15 deadlifts (250#)
Sub'd 150 SU's for 400m run, 12# medicine ball sit-ups for GHD, and 220# bar. Finished in 24.59.
and
3 max effort push-up sets: 25,22,25.
Evening WOD:
5 max effort pull-up sets: 7,5,5,5,5.
"Mr. Joshua"
5 rounds for time:
400m run
30 GHD sit-ups
15 deadlifts (250#)
Sub'd 150 SU's for 400m run, 12# medicine ball sit-ups for GHD, and 220# bar. Finished in 24.59.
and
3 max effort push-up sets: 25,22,25.
Evening WOD:
5 max effort pull-up sets: 7,5,5,5,5.
1/23/2010
January 22, 2010
Morning WOD:
GRANNIE
For time:
10-8-6-4-2 Power Cleans (135#)
50-40-30-20-10 DU's
50-40-30-20-10 Sit-ups
Finished in 22.40.
and
3 max effort push-up sets: 22,22,20
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 3: 8 training sets - fail on 9.
Evening WOD:
Press (3x5): 106
PC (5x3): 141 (light weight, worked on explosive first pull)
GRANNIE
For time:
10-8-6-4-2 Power Cleans (135#)
50-40-30-20-10 DU's
50-40-30-20-10 Sit-ups
Finished in 22.40.
and
3 max effort push-up sets: 22,22,20
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 3: 8 training sets - fail on 9.
Evening WOD:
Press (3x5): 106
PC (5x3): 141 (light weight, worked on explosive first pull)
1/21/2010
I'm in the Zone
The Zone/Paleolithic diet that is! Actually, I've been in the zone for a little while now (August, 2009) however, I felt the need to write some about my diet since I haven't blogged in a few months. I do not feel the need to write a whole manual, describing each of the diets because there are great search engines that exist today such as, Google; however, I will write a short summary over what each of these diets consist of.
Lets begin with the easiest first: the Paleolithic diet. In short, this diet is about food quality and consists of all food prior to the Agricultural Revolution. Eat plenty of vegetables, fruit, meat, healthy fats and refrain from sugar, grains, legumes and all processed foods. So if some person were to visit a grocery store, they would find nearly 100% of all paleolithic food items on the outside walls and 0% of those items on the inside shelves. It's a fact! Seriously, go and see for yourself. I promise this blog will still be here when you return. Anyways, I like to remind myself that if it can not run in fear of its own life, then I should probably not be eating it with the exception of fruit and veggies.
Next up: the Zone diet. This elaborate piece of work is all about food quantity, and almost any food item will measure up. No pun intended - well, maybe a little. Clinically researched and proven by Dr. Barry Sears, the Zone Diet promotes a healthy hormonal response from the food that we consume. In other words, there is now a leash on that large insulin response, which was a result of you eating a piece of bread for breakfast that would otherwise leave you hungry 1-hour later. It does not have to be a piece of bread - it could be a bagel or a twinkie - regardless if it's a carbohydrate then it will produce an insulin response, which will need to be controlled by a fat. This diet is all about these things known as blocks: 1 block of fat = 1.5g, 1 block of carb = 9g, 1 block of protein = 7g and there is an assumption that every 3 blocks of protein will consist of 1 block of fat. This is usually a good assumption - 3 blocks of protein (3x7g = 21g) and you will find that there is at least 1.5g of fat there. Go and see for yourself! Okay, so we have an understanding of blocks - what is next?
We should now consider a simple zone meal: a 3 block meal = 3 blocks of fat (4.5g), 3 blocks of carbs (27g) and 3 blocks of protein (21g). Wait a second, remember that there is 1 block of fat for every 3 blocks of protein - so reduce the amount of fat by 1.5g (3g total). Got it? Here is another example just in case: a 5 block meal = 5 blocks of fat (6.0g), 5 blocks of carbs (45g) and 5 blocks of protein (35g) - I already subtracted the 1.5g of fat for the 3 blocks of protein consumed from the total.
This is the simplest description of the Zone Diet; although, the Zone does become more complex if you want it to. I'll explain some of this shortly.
So what is next? Well I'm getting there. My point of writing all this is to explain and document my approach for what I consider to be good eating. CrossFit promotes the Zone Diet and to a lesser extent the Paleolithic Diet. However, I believe that a combination of the two diets is the best method for achieving exceptional health and assisting in overall fitness. I've been living a Zone-Paleo lifestyle since August, 2009 and I'm going to mention that I couldn't be more happy to be doing so. The results have been exceptional! Alright enough rambling.
So what does my diet look like? Well as I mentioned before I eat paleolithic foods, with the exception that all meat is grass fed and grass finished. Grain fed/finished meat has very different fatty-acid profiles from those of grass fed/finished animals; more specifically, grain fed animals have larger O-6:O3 ratios, which is not heart healthy and will likely lead you down the inflammatory disease road in the future. I apply this same logic to grains - STAY AWAY! I could easily write a small book on grains but that would easily be one wild tangent that I'll steer clear of now.
I also mentioned that I eat quantities of food in zone-like prescriptions, with the exception that I "skin-the-zone." You what, you may ask? Simply, I need more energy and I get more by reducing the carb intake by 2/3 and increasing the fat intake by 5 times the number of carb-blocks reduced. This is how you complicate the Zone Diet as I mentioned earlier, however the method works very well! I know what you are thinking: Consuming more fat is unhealthy and doing so will make you, fat!? This is a common misconception, based on old (1980's - FDA) research and is outright wrong. The intake of high glycemic-loading (insulin promoting) carbohydrates (i.e. grains and sugar) is the real culprit, but that is another story. A commercial industry's top priority is to make money and to a much smaller extent, if at all, have concern for the consumer's health.
Whew -- that was a rather long post to write! What, do you want more!? As I mentioned at the beginning, this would only be a brief description of why I choose brocolli over french fries if I have to eat at a restaurant. Okay fine, here's a little more.
http://www.thepaleodiet.com/
http://www.zonediet.com/
http://www.performancemenu.com/
http://robbwolf.com/
http://www.marksdailyapple.com/
http://www.cathletics.com/pm/index.php
Lets begin with the easiest first: the Paleolithic diet. In short, this diet is about food quality and consists of all food prior to the Agricultural Revolution. Eat plenty of vegetables, fruit, meat, healthy fats and refrain from sugar, grains, legumes and all processed foods. So if some person were to visit a grocery store, they would find nearly 100% of all paleolithic food items on the outside walls and 0% of those items on the inside shelves. It's a fact! Seriously, go and see for yourself. I promise this blog will still be here when you return. Anyways, I like to remind myself that if it can not run in fear of its own life, then I should probably not be eating it with the exception of fruit and veggies.
Next up: the Zone diet. This elaborate piece of work is all about food quantity, and almost any food item will measure up. No pun intended - well, maybe a little. Clinically researched and proven by Dr. Barry Sears, the Zone Diet promotes a healthy hormonal response from the food that we consume. In other words, there is now a leash on that large insulin response, which was a result of you eating a piece of bread for breakfast that would otherwise leave you hungry 1-hour later. It does not have to be a piece of bread - it could be a bagel or a twinkie - regardless if it's a carbohydrate then it will produce an insulin response, which will need to be controlled by a fat. This diet is all about these things known as blocks: 1 block of fat = 1.5g, 1 block of carb = 9g, 1 block of protein = 7g and there is an assumption that every 3 blocks of protein will consist of 1 block of fat. This is usually a good assumption - 3 blocks of protein (3x7g = 21g) and you will find that there is at least 1.5g of fat there. Go and see for yourself! Okay, so we have an understanding of blocks - what is next?
We should now consider a simple zone meal: a 3 block meal = 3 blocks of fat (4.5g), 3 blocks of carbs (27g) and 3 blocks of protein (21g). Wait a second, remember that there is 1 block of fat for every 3 blocks of protein - so reduce the amount of fat by 1.5g (3g total). Got it? Here is another example just in case: a 5 block meal = 5 blocks of fat (6.0g), 5 blocks of carbs (45g) and 5 blocks of protein (35g) - I already subtracted the 1.5g of fat for the 3 blocks of protein consumed from the total.
This is the simplest description of the Zone Diet; although, the Zone does become more complex if you want it to. I'll explain some of this shortly.
So what is next? Well I'm getting there. My point of writing all this is to explain and document my approach for what I consider to be good eating. CrossFit promotes the Zone Diet and to a lesser extent the Paleolithic Diet. However, I believe that a combination of the two diets is the best method for achieving exceptional health and assisting in overall fitness. I've been living a Zone-Paleo lifestyle since August, 2009 and I'm going to mention that I couldn't be more happy to be doing so. The results have been exceptional! Alright enough rambling.
So what does my diet look like? Well as I mentioned before I eat paleolithic foods, with the exception that all meat is grass fed and grass finished. Grain fed/finished meat has very different fatty-acid profiles from those of grass fed/finished animals; more specifically, grain fed animals have larger O-6:O3 ratios, which is not heart healthy and will likely lead you down the inflammatory disease road in the future. I apply this same logic to grains - STAY AWAY! I could easily write a small book on grains but that would easily be one wild tangent that I'll steer clear of now.
I also mentioned that I eat quantities of food in zone-like prescriptions, with the exception that I "skin-the-zone." You what, you may ask? Simply, I need more energy and I get more by reducing the carb intake by 2/3 and increasing the fat intake by 5 times the number of carb-blocks reduced. This is how you complicate the Zone Diet as I mentioned earlier, however the method works very well! I know what you are thinking: Consuming more fat is unhealthy and doing so will make you, fat!? This is a common misconception, based on old (1980's - FDA) research and is outright wrong. The intake of high glycemic-loading (insulin promoting) carbohydrates (i.e. grains and sugar) is the real culprit, but that is another story. A commercial industry's top priority is to make money and to a much smaller extent, if at all, have concern for the consumer's health.
Whew -- that was a rather long post to write! What, do you want more!? As I mentioned at the beginning, this would only be a brief description of why I choose brocolli over french fries if I have to eat at a restaurant. Okay fine, here's a little more.
http://www.thepaleodiet.com/
http://www.zonediet.com/
http://www.performancemenu.com/
http://robbwolf.com/
http://www.marksdailyapple.com/
http://www.cathletics.com/pm/index.php
January 21, 2010
Morning WOD:
3 max effort push-up sets: 23,22,21
and
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 3: 10 training sets - fail on 11.
Evening WOD:
Hold for a max of 2 minutes: L-hold
and
30s,30s,30s,30s handstand holds with 90s of rest between sets. Remain free-standing for as long as possible.
3 max effort push-up sets: 23,22,21
and
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 3: 10 training sets - fail on 11.
Evening WOD:
Hold for a max of 2 minutes: L-hold
and
30s,30s,30s,30s handstand holds with 90s of rest between sets. Remain free-standing for as long as possible.
1/20/2010
1/19/2010
January 19, 2010
Teams of 2 complete the following for max reps, 1 person working at once.
3 rounds, 2 minutes at each station:
Squat Clean (95#)
Back Extensions
Push Jerk (95#)
Sit-ups
Completed 609 reps as Rx. This WOD felt a lot like FGB, only worse.
3 rounds, 2 minutes at each station:
Squat Clean (95#)
Back Extensions
Push Jerk (95#)
Sit-ups
Completed 609 reps as Rx. This WOD felt a lot like FGB, only worse.
1/18/2010
January 18, 2010
Going to begin posting regularly again!
Morning WOD:
BS: 3-3-3-3-3
191-201-211-201-201 (legs still sore from 01/16 WOD)
and
21-15-9 reps for time:
Ring Dips (strict)
Pull-ups (strict)
22.35 as Rx!
Evening WOD:
SS
Press (3x5): 106-111-116
PC (5x3): 111-131-151-131-151 (attempt at 161 but failed x1)
Morning WOD:
BS: 3-3-3-3-3
191-201-211-201-201 (legs still sore from 01/16 WOD)
and
21-15-9 reps for time:
Ring Dips (strict)
Pull-ups (strict)
22.35 as Rx!
Evening WOD:
SS
Press (3x5): 106-111-116
PC (5x3): 111-131-151-131-151 (attempt at 161 but failed x1)
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