Workout of the Day:
Push Press
Work up to 1RM on Push Press
Previous Push Press:
May 1st (3RM)
November 8th (3RM)
Then
4x400m Run (strict 2 minute rest between sets)
Here we’re working for consistency of effort. We want to keep the times of all 400m runs within 10% of each other.
Jeff, working on the Rings
McDonald’s 4 Year Old Cheeseburger
Shane O – Here’s my long-standing answer to the lunch question:
7.5 oz Wild Red Salmon – 5P
1 Cucumber (sliced) – 1C
2/3 cup Red Onion (shredded) – 1C
1 cup Carrot (shredded) – 1C
Big handful of baby spinach – negligible
Random amount of shredded Broccoli Stem – negligible
~3 stalks of Celery (sliced)- negligible
Dressing:
1 clove Garlic (finely chopped)
Whole bunch of Balsamic Vinegar
Extra Virgin Olive Oil (7.5g for X1 fat)
Add 2 blocks of fruit for a 5 block lunch.
When you get the hang of it you can make this in about 10mins with one of those v-slicer gizmos (which are briliant, btw), while you’re waiting for your dinner to cook in the evening.
Get yourself a nice air-tight lunch box and a small bottle to keep the dressing in, stick the lot in the fridge and grab it as you’re running out the door in the morning. Bloody tasty if you get decent veg.
You can omit the garlic if your job requires you to be in close proximity to other people after lunch.
60 was my best for the press, and 1.08 for the 400m
Oh, and everyone’s invited to the 1st Crossfit Ireland Road Trip to Will’s Back Yard this Saturday.
Generalised Fun in the Mud is indicated.
Contact Colm for directions.
I’m at a wedding on Friday, Will, so I won’t make it- hope it goes well.
Thanks for the recipe Will, I’ll definitely give that lunch recipe a go, it sounds right up my road! Must try and pick up a V-slicer over the weekend.
Fraid I’m away in Manchester this weekend so I’ll miss Friday and Saturdays classes, I feel I shall be punished for this in the form of lots of running next week.
So for the Zoners, what’s the consensus on mixed foods (foods with more than one type of macronutrient). I understand that all food contains some of each, but some foods are worse than others.
Sears only allows for dairy, but if my math is right, a whole egg has more fat blocks than protein. I think nuts are the other commonly cited example. I’m sure this has been discussed to death on the CF forums, I’m just trying to avoid trudging through miles of posts.
Shane o – They had those V slicers in Aldi a couple of weeks ago. I will have a look when I go up this evening.
Will – That salad sounds good. Where do you get your Zone recipes from?
Robbie – I spent months eating fairy randomly selected ingredients from various block charts until I started finding things that went together (I’m not kidding by the way).
What I should have done was subscribed to the Performance Menu and, had it existed at the time, read Robb Wolf’s Blog.
I don’t use them myself, but I’ve heard good things about George’s Recipes and Naomi’s Paleo Kitchen too.
Mark’s Daily Apple regularly posts recipes, and Eat This! looks really good for pure Zone stuff.
Kyle – Aye, a lot of people count whole eggs as adding the neccesary fat blocks for a meal all by themselves for this reason. I did back when I was doing X1 fats.
Nuts tend to have overwhelmingly more fat than any other macronutrient, as far as I know. The extra protein and carbs in there is generally relegated to mice and skirting board status.
80kg (PB)- 82.5kg (F)
didnt have a whole lot of time so did 110kg DL x10 and max rep pull-ups 13
Shane–really strong work on the runs tonight. I’m curious, I know you’re still new, but would you consider yourself a crossfitting cyclist or a cycling crossfitter? If the former, I may have to take back some of the things I’ve said about cyclists. Either way well done! Yourself!
Will–I actually got stung once with the number of carbs in cashews (by far my favorite). So far it seems macadamia are ok, and walnuts. I have yet to look up any others. I’m still toying with the MD but done Robb Wolf style with zone blocks. We’ll see how that works out. And thanks for hosting us this weekend. I’m looking forward to it. Maybe we can bust out some Dan John overhead press sled pulls…
Okay so run times:
Amy – 1:51, 1:54, 1:55, 1:52
Jeff – 1:21, 1:20, 1:24, 1:24
Kyle – 1:22, 1:24, 1:26, 1:31
Paul – 1:21, 1:23, 1:26, 1:24
Peter – 1:33, 2:19, 2:28
Phil – 1:21, 1:21, 1:20, 1:16
Scott – 1:38, 1:35, 1:40, 1:48
Shane F – 1:20, 1:19, 1:21, 1:18
Shane 0 – 1:42, 1:45, 1:53, 1:44
Tom – 1:23, 1:23, 1:22, 1:18
Will get Rob & Robbie’s times up tomorrow evening (forgot their time sheet) and the weights tomorrow morning. Nice work everyone, good consistency shown.
Dang, just looked up cashews on fitday, there really are a whole bunch o’ carbs in there aright. I don’t really eat them much myself, I understand they’re only considered “ok” by most paleo heads. I forget why.
Shane – I’d imagine the place will still be standing next week if anyone is dumb enough to want to come out again after all the fun I’ve got planned.
Thanks Will. Some real good links there… He says as he polishes off a very tasty M&S Belgian Chocolate Souffles. Just cant help myself!!!
Cashews are legumes, not nuts. That’s why Paleoheads frown on them.
Look at Phil the disciplinarian……… Just drops the hammer for the last run and whoops me, gutting.
Was great to head back and see all the heads, will be continuing starting strength for the next few months but will throw my head in every now and again for the craic and to mix it up,
Amy – 20-22.5-25-27.5(f)-27.5(f)-22.5
Jeff – 40-50-55-60(f)
Kyle – 70-80-85-95(f)
Paul – 50-60-65
Peter – 30-40-45
Rob – 60-62.5-70(f)-70-72.5
Robbie – 45-50-55-57.5(f)-57.5
Scott – 40-50-65-65-62.5
Shane F – 40-50-55-60-62.5(f)
Shane O – 40-50-55-60(u)-62.5
Tom – 60(f)-50
Rob & Robbie’s run times
Rob – 1:14, 1:05, 1:18, 1:10
Robbie – 1:18, 1:08, 1:18, 1:16
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