Skill:
Handstands
5 min
Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.
(Last completed 1/15/10)
WOD:
"One Bar AMRAP"
12 minutes/AMRAP
5 Overhead Squats 95/65lbs
7 Hang Power Cleans 95/65lbs
10 Sumo Deadlift High Pulls 95/65lbs
or
Heavy option:
3 OHS 115/85lbs
5 HPC 115/85lbs
7 SDHP 115/85lbs
(Last completed 8/31/09)
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27 comments:
feelin it from yesterdays workout
ewwww....looks fun
My chest is never going to heal. I still think I have a broken sternum from Sat. Yeah, get some, bring it on.
I'm with ya Kristi:-)
I know some of you have been trying the Paleo/Primal diet. How has it been going? I officially made the decision to go back to the zone on Friday. I did a 90% paleo diet for about 7 weeks. There are some things that I liked and some that I didn't. What I did like was that I felt great at CF. What I didn't like is that I seem to be gaining weight! Or at least not losing any from the holiday season. I know I have been taking in more calories..At breakfast alone I went from 90 calories and 0 grams of fat with Egg Beaters to 225 cal and 15 grams of fat with real eggs. Also, I think I was eating way to much fruit. But I was stuck for ways to get my carbs in and I need something that is easy to eat while im in the car, since that is where I spend my whole day. I don't have the ability to warm anything up and I'm certainly not eating raw veggies!
I'll admit I'm vain enough to want to look good in a bathing suit, so that is why I went back to the zone, to lose those dreaded 5 lbs! But I'm afraid my workouts will suffer some. Mark suggested to take out a carb block at dinner and add in 3x the fat, so I'm going to do that.
I was just curious to see how everyone else was doing that was trying Paleo.
I've been eating paleo/primal since New Years. I feel great, am losing weight just where I want to, and have been pr-ing things left and right. I'll have a cheat day about once a week and gain back a pound, but its gone by Weds.. I dont miss bread or potatoes at all, but pasta and dessert while I'm out is tough. The fat loss is pretty much like they tell you: dont expect more than a pound or two a week. But, we know that results take time and theres no quick fix. I just bought some ketostix to see if I'm in ketosis throughout the day. I've finally learned that unless your 18, your not gonna have that ripped, lean look without proper eating. Good luck
The zone prescription just isn't enough food, particularly protein, for most folks. If you're looking to lose 25 pounds, then i'd talk about Zone Rx. But at this point in your training, you're looking for optimized performance (strength and metcon). Theres the example of Jolie Gentry (former crossfit games champ and one of the top female crossfit games competitors) going from doing Zone to an unweighed unmeasured paleo diet (along the lines of 1g protein per lb bodyweight) and has seen big improvements. Shoot me an email if you want to discuss further.
What about a Paleo/Zone chat at one of the boxes from the Coaches and those who adhere to or have tried the two styles? I'm interested in what has/hasn't worked; advantages/disadvantages, etc.
In a group, we could cover more people. A lot of us may have the same questions.
Me and Joey O have a specific style all our own we plan on unveiling soon...Joe's got to gain 2 more pounds and our analysis will be complete...more to follow
does it have to do with the three burgers he had the other night? if so I want in!
Rags...we won't be revealing any information anytime soon, I'm still "collecting the data"...
I completely agree with Michelle (Slick) ...
A group discussion / seminar on the in's & out's of ALL nutrition is absolutely needed. We can all crush ourselves in the workouts, but we all also know that the foods we put into our bodies before, during, and after are just as important if not more.
I agree, I need to work on what I am eating and not eating.
I went for the heavy option today - completed 7 rounds + 3.
And I had the luxury of having Justin & Mark all to myself today :)
Where were you Nikki G?
Thanks for input everyone. It would be great to have a "nutrition seminar"! Brett I'll email you but if Jolie is doing 1g of protein for bodyweight, wouldn't she be measuring her food? Or is she just eye balling all of it?
I'm not opposed to trying anything to get as lean and strong as possible. Mike jokes that I only eat because I have to:-) I have no problems going with out bread, cheese, etc. I just think the food combinations I was using on Paleo were a little off. I will make the best food choices while on the zone but I still feel like I need to measure everything so I don't go crazy on calories, etc.
Jim & Bambi, good job on the DU's! John, thanks for fixing mine :)
Nick, thanks for the handstand fun & awesome coaching. Great job everybody.
Rx'd 65lbs: 5 rds + 5 OHS + 2 HPC
Sammy, YOU ROCK!!!
WOD: 8 full rounds with heavy option
We are surely going to put together a nutrition seminar. There are daily food logs in the back of your journals, I hope that everyone uses them. Keep track of what you are eating and bring it in and show us and we will gladly help you one on one. We need to see what you are eating for an extended period of time. I am sure most of us have cheat meals/days so just be honest and keep a detailed log. I think the hardest part is we all "know" what to eat more or less it is just sticking to it and committing to a lifestyle.
Write down your questions over the next couple of weeks so we know what to cover at the seminar.
Journals? What are those?
Oh, that must have been directed towards the wonderful OTGers in EHT ...
I'm back baby !!!
Journal this ...
Diggs...
journals are $10 or atleast 1 melaleuca sign-up...
6rds+5+5+2
Did mix, 65lb OHS
115lb for clean and sdhp
OHS are still very waek
Went with the heavy option 115
6rds+3+5
OHSQ and HPC were pretty easy, but the damn sdhp are my nemesis, gotta work on them
That's right Chris we have them all and they are leather bound!
Leanna I have been trying to stay Paleo since the New Year. I think I have lost a few pounds and some body fat. I also stopped weighing myself daily, so not to focus over a number. I think as we build muscle our weight changes but we are losing fat. Remember muscle weighs more than fat.
There have definitely been challenges with Paleo, breakfast sometimes gets boring with just egg whites, canandian bacon and fruit. Miss my oatmeal. although i started adding some back, think i need a few more carbs to fuel these workouts.
Got 8 Pull Ups!!! Finally got the hang of pushing off the bar.
6 rnds + 4 (45lbs)
My diet has consisted of a Paleo base ever since post-qualifiers last year. I ate clean every meal every day, cheated maybe once or twice a month, one meal not a whole day or weekend. When I started back up in november after the season, I wanted to gain weight, so I have been supplementing some "non-paleo" meals and foods every now and then and drinking a gallon of milk a day and have actually put on about 18 pounds in the last few months, i know that's probably the opposite direction most people want ha but it's how my diet has been.
A "nutrition cert" here at the box would be great, but a lot of information can be obtained from your journals like stacey said, also, keep reading and reading and reading some more, it sounds cliche, but it's what has helped me a lot. Here's some sites and books that I read and have read and I'm sure some of you do as well:
robbwolf.com
marksdailyapple.com
sonofgrok.com
Good Calories, Bad Calories
Lights Out (still reading)
The Paleo Diet (wayne stole it)
Rx'd 6 rounds + 5 + 5. Upset I couldn't do the heavy option. Maybe would have gotten a few rounds but getting 85lbs over my head a bunch of times would have been tough. Little disappointed but I'll get there. Great job Sammy)
I officially stayed in a free standing handstand for 2 whole seconds! Thanks Nick for your help and to Kevin and Steve for a few good laughs.
Didn't go heavy..I think Jackie gave me her shoulder problem!
Rx'd 7rds+5+7
Bring on the ice and Advil!
Leanna, a pound is a pound. (Ex: 110lbs of untoned body weight/fat vs 110lbs of lean body weight/muscle) So while you're shredding any body fat (on you I don't know where), you may be increasing muscle mass. Muscle takes up less space than fat.
Paleo, as Brett mentioned, can increase potential muscle and strength gains.
But, if you're eating unrestricted and unmeasured and not moving around to burn off the caloric stores, they will become fat. Eating for your base needs plus your anticipated caloric expenditures and recovery needs in workouts will help someone who doesn't get to move around during the day. Paleo and Primal go back to the days when we moved around for our food and did manual work. They ate when they could and what they could. Zone eating is more user friendly for many people.
What works for some may not work for others. Dietary needs are very individual.
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