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10 thoughts on “Sat, May 24th”

1. Good luck Dan. Just tie them up with your black woolly jumper.

2. 25lb weighted pull-ups

   OHS – 7,6,1,4,3,2,3,1= 27
   KBS – 10,9,8,8,8,8,8,9 = 68

   my whole body was shaking after the OHS

3. I may be wrong Colm but didnt you do 2 Tabata Mash ups today you glutton for punishment?? Should be 8 intervals total no??? Good work either way!

4. i did yeah, didnt realise they were supposed to be split. Ah well, i’m still alive anyway. I should start paying more attention to what the WOD is, this isnt the first time ive gone and done my own special WOD by mistake

5. Nice wod guys!

   Good luck Dan!

6. I did the workout from Thursday this evening. A nice outdoor one!

   5 rounds
   400m run
   10 burpees
   400m run
   10 squat cleans

   As Rx’d

   31:50

   This felt like a slog but looking at other people’s times I’m second guessing myself now and wondering if the markers I picked for the 400m runs were a bit short.

   Jonny did it in 31:48 (although said he was slowed down by having to use a treadmill). Would have thought I’d be a few minutes behind him seeing as he was in fighting shape, so I dunno…

   Here’s an un-related question if anyone reads the site on Sundays:

   ‘Cheat days’ (reasonable ones, not infamous Anrni Isaakson ones) once a week or a fortnight when you’re on the paleo / zone diet: Yes or no?

7. Hi Ruairi,

   According to the paleo book I got there is 3 levels of the diet. On level 3 you are allowed 3 cheat meals a week, level 2 is 2 cheat meals a week and level 1 is 1 cheat meal a week. It suggests starting at level 3 so you can gradually get used to cutting out the foods your not allowed. It also says you pick what level you want according to your goals, eg. weightloss should be level 1/2 and weight management and healthy lifestyle can be 2/3

8. I think the eventual goal should be going 100% paleo

9. I haven’t completely decided where I stand on the issue, but I reckon cheat meals really depend on the psychology of the individual.

   If a pizza every fortnight is what it takes to make sure you’re effortlessly 100% compliant the rest of the time, then OK, I’m prepared to look the other way.

   I’m not sure regularly “rewarding” yourself with the very junk you’re trying to avoid is a great idea from a mental health standpoint though, since you’re kinda putting all this crap up a pedestal and turning it into a big deal.

   During the first month or two of starting into a new eating pattern, I think cold turkey is probably the easiest way forward. They say it takes 21 days to form a new habit, so if you’re cheating every week or two then you never get to the point where your diet is habitual, and you’re just making things harder for yourself. You’ll have to constantly make a mental effort to avoid eating junk, rather than building up some inertia and coasting along happily.

   For whatever reason, humans tend to hate change. You can make this work in your favour though, as once you’ve properly laid the foundations of a new habit, you’re not going to want to change it either.

   I know from my own point of view, I can handle being a guy who doesn’t eat cake very easily. “Will, you want some cake?” “Nope, don’t eat the stuff”. Easy.

   I’d go insane if I was a guy who ate 2-3 pieces of cake per week though.

10. Colin – 60/68 (5Kg OHS, 10Kg Plate)
    Kyle – 52/75 (40kg OHS, 20Kg DB Push Press)
    Shane F – 113/65 (2.5Kg OHS, 10Kg Plate)
    Will – 78/81 as rx’d

    Paul,
    A tabata mash-up is two exercises, eight intervals each, like A,B,A,B,A,B,A,B,A,B,A,B,A,B,A,B – 7:50 seconds start to finish.