Workout of the Day:
Hang Squat Clean [wmv] [mov][wmv2]
3-3-3-3-3
Post L-Seat work and loads to comments.
Thanks to everyone who came over and had fun at our Christmas Party in July. We’d a blast!
How’s everyone doing on their make one change to their diet? Anyone ready to post another change and stick to it?
RossTraining.com – What’s in Your Food
So I fell off the wagon zone-paleo wise over the weekend. After all, it was Christmas and Batman, so I’ve an excuse.
But man, do I feel shitty as a result of it. My nose felt all stuffed up on Sunday, moreso than beer alone would produce, and my energy levels were way down. I felt like sleeping all day, especially after eating chocolate or KFC.
By the time Monday rolled around I was beginning to feel depressed and completely listless, since I didn’t sleep too well Sunday night either. The funny thing was I still ate chocolate and coke and other crap that was left in the house.
Even today, I still have a headache, and a desire for coke. It doesn’t take long for the addiciton to sugar to kick back in. But I know all I’ve gotta do is keep clean for a couple of days and I’ll be back on track.
It never ceases to amaze me how much “normal living” messes with you when you’re even mildly deconditioned to it.
It takes me about a week to start feeling normal again after a particularly bad dose of leaping off the wagon, and the first 3 days are absolute shite.
I understand Colm. I had a cheat night on Saturday there and after only a couple of jelly babies the thirst I had was off the scale! I felt kinda bad for upsetting the balance that my body had become accustomed to the previous week.
What about this though…
1. Japanese eat very little fat and suffer fewer heart attacks than us.
2. Mexicans eat a lot of fat and suffer fewer heart attacks than us.
3. Chinese drink very little red wine and suffer fewer heart attacks than us.
4. Italians drink excessive amounts of red wine and suffer fewer heart attacks than us.
5. Germans drink beer and eat lots of sausages and fats and suffer fewer heart attacks than us.
6. The French eat foie-gras, full fat cheese and drink red wine and suffer fewer heart attacks than us
CONCLUSION: Eat and drink what you like. Speaking English is apparently what kills you.
Aw crap. So I have some non-paleo, non-zone, non-metabolic diet, non-protein power lifeplan Swiss chocolate. My host and self-proclaimed chocolate connoisseur insisted I try some chocolate with a liquid alcohol center and there’s no way I finish a whole bar myself. Please don’t tell me I’m on my own now…
55 was my best for the cleans. Managed to steer clear of sugar by and large, but still ain’t eating enough fruit/veg
Kyle, alcohol filled chocoates, eh? I’ll figure out a loophole to make them paleo-zone!
Helzy, merci
I’m gonna post up a 3 week cycle for my diet in the next day or two, bit of tweaking and critiquing from you guys would be a big help. Gonna try about 6 weeks of very strict zone eating to see what effect it has on both my performance as well as the ol waistline! I’ll put that together tonight and post up tomorrow or the day after. After the six weeks if it’s working well then I’ll stick to it for another 6 weeks, if not I’ll tweak it again and see how I go.
Shane–I’m truly impressed with how you are attacking this all with such gusto. To expand on the point I was making last night I’ve been on enough nutrition boards to realize one thing: there is so much individual variation that you can never prescribe one eating plan for everyone. The folks selling books have to try, but you will find some folks starving on the Zone while some having trouble getting all the food down, some with an easy transition, some in transition hell for three weeks and so on.
You seem to be on the right track–go for it, see you how you feel and adjust. Just keep in mind that everything is flexible and you can and should tinker liberally to find what works best for you. And most importantly, relax. You seem to hold yourself to a fairly high standard, which is great and far better than the opposite, just don’t let yourself get discouraged along the way.
I look forward to seeing your progress.
I’ve gone from Paleo to lazy Paleo (allowing some cheese and dairy) to eating pretty much whatever I liked last week back to proper Paleo for the past couple of days. I think I’m happiest doing paleo but allowing myself some cheese and dairy.
To continue our experiment with making the gymnastics progressions measurable, I decided to do 5 max time attempts at whatever progression you’re on. Everyone bar Kyle did a tucked hold from the boxes, with their feet handing below the surface of the box.
L-Seat Progression
Joe – 2:38
Jeff – 3:14 including 1 minute on the box hold, progresses to floor tuck holds
Keith – 2:27
Lisa – 2:25
Ruairi – 2:23
Scott – 3:21
Kyle – 16,14,16 floor tuck holds
Front Squats
Joe: 25-30-30-30-30
Keith: 25-25-30-30-30 (above parallel)
Lisa: 25-27.5-27.5-27.5-27.5
Hang Squat Cleans:
Jeff: 20-30-40(f)-20
Kyle: 60-65-70-75-80 (3 Singles)
Ruairi: 60-65-70-75-80 (3 Singles)
Scott: ??? (Didn’t write it up)
Tabata Push Ups:
Kyle: 24-18-Jesus! 10 – 7-6-6
Ruairi: 15-11-7-3-5-4
Scott: 15-7-2-1-2-1
Shane O – I will be very interested to see how you get on with Zone. Where are you getting the recipes you plan to use? Good luck with it
Hey Robbie,
Mostly using the CFJ 21 (Crossfit Journal Issue 21), I believe it’s freely available on the Crossfit main site and I’ve found it to be a nice and handy reference for Zone Eating. The recipes are going to stay pretty simple I must admit, lots of grilled fish and lean meat with steamed veggies and some nuts for dinners, there also a nice recipe for chilli in CFJ 21 that sounds good and could be handy for a quick dinner in a rush if you’d prepared a bulk batch in advance, scrambled eggs (no butter!) with some smoked salmon or turkey with diced veg for the brekkie and I’m still working on lunch recipes, something easy and handy that I can bring to work with me, I’ll probably go with something involving tuna or wild red salmon or a grilled chicken salad with a balsamic and olive oil dressing. Anyway as I said I’ll hopefully get that posted up this evening or tomorrow and after the guys have dissected it and made it a bit better then feel free to ask any questions. Would be good to have a Zone buddy, keep me focused and motivated for the first couple of weeks!
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