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13 thoughts on “Wed, Jul 9th”

1. So I’ve some random questions that’d be great to get a bit of guidance on. I’ve been doing my best to follow Will’s Diet Hierarchy so have reduced as much of the bad stuff as possible. So now mostly eating fillet steak, salmon, tuna, scallops (and any other seafood I can get my hands on!), and loads of varying veg and fruit, and the ol trusty omelettes. Have cut out all the sugar and carbs, stopped drinking tea and diet drinks and am just drinking water. I’ve been doing this for about two weeks so far. I’m not at the weighing stage of things yet as there are still some kinks in my diet I need to work out, I’m not really following the zone properly i.e. not calculating my block allowances which I probably should, so can anyone recommend the best Zone book to pick up as there seems to be a wealth of them out there.

   I also have a question about fish oil – should I start taking it? If so can anyone recommend a good brand or maybe provide a link to a decent website that I can order some stuff from.

   To be honest I’m suffering from a bit of an overdose of information at the moment, and want to strip things back a bit and have a bit of a better plan. Idealy I’d like to sit down and work out maybe a 3 week cycle of eating and just continually loop that until I reach my targets, how I see it I need to shed at least 15kgs before I’ll be reaching healthy weight and carrying around a big 15kg weight is making ever exercise I do twice as hard. I’m gonna give myself about 16 weeks to do it, how I see it knocking off about 2lbs a week is probably the healthiest way to go.

   As a final question, I’m popping down to CrossFit about 3 (sometimes 4) times a week, mainly Mon, Wed & Fri and the odd Saturday. On the days off should I do some running, or skipping to try and help me shift some of this weight?

2. 50-60-75(BW)/40-50-52.5

3. Shane,

   You’re defintely a success story in the making, so really just keep doing what you’re doing! You’ve made great progress so far and I personally don’t think it’s time to up the ante just yet.

   I know what you’re going through re: info overload, you want to know everything and get everything perfect. When I start to feel like this I take a step back, and focus on just one thing and try not to worry about the nitty gritty. I think you can benefit from doing the same. I mean, at the moment you’re not stalling just yet, nor regressing. You’re making healthy, noticable gains in your fitness, and increasing the intensity of each workout nicely. When you get comfortable with this or start to stall a little, then whatever needs work will become apparent.

   I don’t know enough about fish oils etc to give advise on them. Kyle, Ruairi and Will all know more than I do. Links guys?

   As far as “off” days for exercise, you don’t need to do extra cardio to lose weight!!! The intensity involved in CF workouts is more than sufficient. Each day lift heavier, move faster.

4. Oh, and Colm – nice work!

5. thanks coach, i was particularly happy with my OHS. My previous one rep max on the OHS was 60kg, so to do 52.5 five times was a great feeling.

   Oh and Shane O, more curls will help loads

6. Hey Shane, sounds like you’re gonna be difficult to recognise in a couple of months! What you’re currently doing sounds great I wouldn’t want to change too much really.

   One thing though: I didn’t see you mention nuts or other fat sources up there. I appreaciate the information overload, so just make sure to grab a small handful of something like almonds, brazil nuts, walnuts, pecans or macadamia nuts with each main meal. Avocadoes and olive oil are good too.

   It’s important to have some fat in your diet, basically it helps get your metabolism used to the idea of burning it as a fuel source.

   If you really want to get a zone book, “Mastering The Zone” is probably a good choice. All the books cover the exact same material though (Sears is weird like that). Everything you really need is in CFJ 21, the books just flesh out the theory and implementation a little.

   Regarding fish oil, you can start taking it whenever you like. I stuck it towards the end of the list because I’ve found it has a less immeadiately noticeable effect than changing what you eat. I only really notice that it does anything when I stop taking it.

   This here is my favourite brand: http://www.iherb.com/ProductDetails.aspx?c=1&pid=2796&at=0

   One 15ml tablespoon per day to start off with.

   I think Ruairi and Kyle were talking about ordering a bunch of it together, so maybe you could get down on that.

   Anyway, just keep plugging away man. Patience is the key thing at this stage. Alwyn Cosgrove had a great post on this a while back: http://alwyncosgrove.blogspot.com/2008/04/paper-towel-theory.html

7. 40-50-60/20-30-40. Pretty happy with the OHS given last time i could barely do one rep with just the bar.

8. Ahhhh!

   Just drank some coke!!! Didn’t even realise I was off it, just poured myself a glass and downed it.

   Only just copped on as I finished it.

   I’m really gutted actually. Right, Days since last glass of coke = 0

9. Had a limited amount of plates at work so I did-

   15-15-15/15-15-15

   50kg across on the front squats
   35kg on the overhead squats

   Originally planned to go heavier on the overhead squat but the form just wasn’t there today and I was running out of time.

10. Thanks for the info guys, really do appreciate it. I’ll order some of that fish oil and see how I go with it. As for the nuts, yep I’ve been having them as snacks, almonds mostly, but not with the main meals so I’ll switch that around a bit.

    Well I think more than anything what I’ve learned from the above is just to keep the head down and not to expect overnight miracles but nice slow steady progress. Again, thanks guys, appreciated.

    Thanks Shane F, think it was just sheer bull headedness that got me through the OHS, I think Colm will vouch for the fact that it definitely wasn’t my technique!

    Also big props to Kyle as well, that was amazing stuff on Murph tonight.

11. Kyle also broke the pull-up bar so no one else can follow in his footsteps, that’s hardcore right there!

    Seriously good work tonight guys. The spirit of friendly competition was definitely alive and well today. OHS take time to develop and hitting 15 or 20Kg on your first true attempt at them is quite a milestone to achieve.

    Team AM: Rob just worked on OHS technique and shoulder flexibility, max weight = 15Kg

    Team PM:
    Gary: 70-80-85/20-30-35
    Jeff: 40-50-45/10-20-20(f)
    Robbie: 45-50-55(PB)/20/25(f)-22.5
    Scott: 30-45-40/15-15-15
    Shane F: 50-60-70/20(f)-20-20
    Shane H: 55-60-65(PB)/30-35-35(f)
    Shane O: 30-40-45/20-20-25(f)

    The Kyle – 45:36 sweet!

12. front squat:
    60-65-70(2)

    Severely pissed off with 2 at 70. Ah well

    Overhead squat:

    50-52.5(2)-50-52.5

    50 felt easy(ish) 52.5 didn’t sit too well so I went for it at the end and nailed it. I still need to figure out the grip width on these. Shoulders are slightly grumpy.

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