Lift:
Snatch Grip Deadlift
3-3-3-3-3
WOD:
"The Phoenix"
For time:
100 Hollow Rocks
then:
3 Rds
10 Push Jerk 135/95lbs
20 Pull Ups
Post loads, time and thoughts to comments.
Wednesday, February 24, 2010
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27 comments:
Really!!!!!!!!!! a 100
yummy...oof! ;0
thinkin about maybe leavin work early to experience 100 hollow rocks
No 9:30 for me again today ... missing my 9:30 groupies !!! See the W'town group at either 3 or 4 !!!
The biggest thing with doing a nutrition cert is prepping material for it. So....
At a first glance here's the stuff I'd want to get covered. Post if you have a topic or question you want hit.
Endocrinology - Insulin vs glucagon
Digestion
macronutrient quality - problems with grains, gluten. autoimmune issues
how to eat paleo
how to apply the Zone - base zone, athletes zone
Zone tweaks
supplements
W town folks pick a saturday. EHT folks pick a saturday.
Lets do this...
B,
Are you doing one at each location?
I would just try and do one that way we can feed off of each other, plus you might get the same questions twice, and you have to talk less.
I would like to get max benefit out of pre and post/WO meals.
thanks
Just wanted to keep from being overwelmed...
I was thinking one at each box to keep things local for folks. And give some flexibility for busy schedules...
Leonidas,
Thought nothing but the Persians or my annoyance could overwhelm you....
I am very interested in a Nutrition Seminar. I did really well with the zone for about 4 weeks, and then when I started to stress out about some things going on in my life, I fell back into some old habits. The zone was working soo well, so I think I need to tweak a few things so that I won't keep going back to old habits. Input from an outside person would definitely help!
Great to see so many faces in EHT for 9:30am!!
Changed the 20 pull ups to 10 pull ups due to the time we had left...
Well done on the Snatch Grip Deads everyone!!
K-Pop - get faster....lol
Brett - say 'folks' again...lol
Brett,
Would definitely appreciate the nutrition cert/seminar
Would have not problem traveling to W'town to make more convenient for you.
I am a certified Health Coach. I take a holistic approach to nutrition...looking at all areas of your life not just what you are eating. There is no one diet that fits all. Most of us have an idea of what to eat. But lack of preparation and emotional eating are usually what hinders progress. I'd be happy to help out or offer any advice at the nutrition seminar, if needed.
Sounds good gang. Just need to hammer out a date or dates...
Wayne -
I've not really tinkered with pre wod food. A lot of folks like to workout on an empty stomach.
I seem to do well with eating dinner as little as an hour prior to my workout. I know other people like OPT prefer to have 3-4 hours before hand. He usually works out first thing in the morning anyway. Wayne, why dont you tinker with it and let us know what you find out. You can try doing an orange a few minutes prior and see if you can bump up the intensity too.
For a post wod meal I really like the protein + sweetpotato mash. Maybe a little applesauce & cinnamon. You've got that window of 30 minutes post wod where you can bypass the liver and shoot glucose right to the muscles. As a caveat you only want to do this once you get fully leaned out. If your still a bit insulin resistant (ie not leaned out yet) go with a balanced protein/fat/carb meal.
I can definitely feel it when that sweet potato goes down and that glucose gets replenished. I know OPT was prescribing differing amounts of carbs/protein post wod according to the metabolic demand of the wod. So more carbs post cindy as opposed to a crossfit total. That make sense?
Dairy should really be avoided, but in a post wod setting it might have a place. Especially for guys trying to get huge.
16oz. of fresh milk post wod, portion of meat, almonds, and some veggies
been working for me lately, every now and then some sweet potatoes/applesauce mixture will float in, delicious
Folks is the new super excited!
God help me. Rx'd today, 12 minutes. WTF. I need to get faster. Can't seem to get a happy medium. All in time I guess. Great job EHT this morning.
Came in for an "active rest" day & decided to hit the WOD. 9:30 EHT girls did awesome! K-Pop & Jen, strong as hell!
Lift: 95, 115, 135, 135, 135
Need longer arms or super glue for the grip.
WOD: 65lbs 8:03
I'm with Paul. Doesn't matter to me where the nutrition "think tank" is. I'll help any way I can too if the coaches want.
Brett, great layout.
lift. 115-135-155-165-175
15:45 wod
Robb Wolf has a podcast on iTunes called the Paleo Solution. I think there's already 15 episodes. He's awesome and talks about everything we're interested in: leaning out, post/pre wod nutrition, supplements, performance, etc. Check it out.
WOD - 13:26 Rx'd
Ok I have been called a lot of things before but Murderer is NOT one of them. This came from Kevin, the enigima, today. He said that's what I look like when i am doing KB swings. I think this may have something to do with living with a cop .
Good WOD today 430 group
Lift
135,155,175,195,225.
WOD
100 Hollowrocks
115 PushJerk 10 pull up.
9:34
Lift: 135,145,165,180,200 (1)
Grip was the main issue I think I could have gone higher if my thumbs weren't on fire from the hook grip
Wod: 85 (push jerk) shoulder still jacked up, 20 pull ups 10:13
To everyone and Brett, thanks for taking the time to give me and others so much dietary input. I'd love a seminar and the topics sound great!
Continued my strength program, going real well so far, happy with it.
Back Squat, Bench Press, Clean today
Then hit today's WOD
Rx'd finished with 10:41. I'm spent, tomorrow is a much needed rest day lol
is this seminar going to be in the near future or more like summer time...i would love to attend if i can.
Did Snatch Pulls instead
did 135 to work on form
WOD 10:46 Rx'd form needs improvement-gettin lower
Thanks Mark and B for the pointers
With a partner, each did 12 rds alternating work/rest:
95# jump squat
25 situp
40# kb swing right arm
40#kb swing left arm.
43.46
Good wod... my partner died but its ok.
185 205 235 265 285 really like this movement, back was a little round on the last set, (if you know me a little is a understatement) good coaching from Mark!
WOD rx'd 11:15 issues with my last set of 20 pull ups, felt good to get in for my first workout this week.
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