Workout of the Day:
Planche Progression
5 holds at your stage of the progression. Record total time
then
Tabata Mash-Up
60Kg Deadlifts
Ring Dips
Post times to comments. Compare to May 7th.
Congratulations to my friend Conor, who spent the last year cycling from Dublin to Beijing, and arrived at his destination yesterday. Conor, along with his two friends Mark and Paul, cycled in aid of UCD Volunteers Overseas and ARC Cancer Support. If you’d like to donate, you can do so here.
For more photos of their incredible journey, check out their bebo page.
Excerpt: Good Calories, Bad Calories
Dude – your beard made it to Beijing!!!
My favorite part of the article is the corn refiners’ response. If you click through to their posted response and then on to their ‘quick facts’ page you will find their (very compelling) arguments like: high fructose corn syrup has no more calories than sugar and is no more harmful than sugar. Well said.
http://video.google.com/videoplay?docid=4362041487661765149&ei=d7uaSOGjDY-6igKA15i2Dw&q=gary+taubes
A more lengthy lecture from Taubes that appeared on the main site a few months ago. The most interesting thing I got from it was that people knew what made them fat a hell of a long time ago. If I was a hippy given to conspiracy theories I’d say the drug companies had a hand in forging the current thinking on nutrition. Just as well I’m not though.
Savage work from your mates Colm. That’s some serious human-powered conveyance
To get back to the subject of giving up certain food items for a week….
I have been thinking a lot lately of giving ‘The Zone’ a go for a while. To be honest, I found the whole thing quiet daunting and confusing.
So to make it a bit easier I have decided to commit myself to having 1 zone meal per day for the next week and try and develop it from there. Thanks for the tip Kyle.
Meal 1 was breakfast today which was supposed to be 4 blocks – 3 ounces of beef, 1 egg, 1 Tbsp olive oil, 1/3 Tbsp butter, 1 apple & 2 Kiwis….
A little less food them I am used to for breakfast, but Im gonna run with it for a while and see how it go goes. As i said I find it all a bit confusing but in times of confusion I have found myself reffering back to Will’s Diet Hierarchy
http://crossfit.ie/2008/04/23/wed-apr-23rd/ which I think is pretty good at simplifying it all. I reckon if i can follow a few of those steps at a time, it should become a bit easier…. Gradually!!!!
Man, I hope that thing actually works now.
To follow up Robbie’s comment, I’m still working on my wee 3 week zone eating plan, it’s proving a little more complicated than I original thought, but I’m getting there, will hopefully get a bit of time to look at it over the weekend.
Oh and good luck with the eating plan Robbie, hope it works out well for you.
I remember making an eating plan back in the day, but after a few weeks of trying to follow it I started getting annoyed with it. I’d find myself without any brocolli in the house, and a chart on the wall telling me to eat 2 cups of it.
It might work if you don’t have 4 other people in your house eating the same food as you though.
Pressed for time today so I did this in conjunction with breakfast and general getting read for work at home- One of the advantages to being able to stroll outside into the back-garden and do a set and then head back inside to do stuff.
Power cleans
3-3-3-3-3
70, 75, 80, 80(2), 70
Was being super-strict with myself on form, having just read Rip on Power Cleans. Criteria was that I wanted that thigh contact on the second pull with every rep, and to rack the bar crisply rather than just muscle it up there. Hence the dropping the weight down on the last set.
I was totally fried yesterday after Fight Gone Bad and a few rounds of sparring on Tuesday night…
Legs felt like they’d been braised with a hammer or something.
Despite all the sowing of them that you hear about, wild oats are pretty damn rare. The time and effort you’d have to go to in order to gather and process them would more than likely not be worth it for the quantities available (just on a calories gained per time expended basis). You’d be much better off gathering and processing, say, a fish.
It’s certainly quite likely that wild grains played a small part in paleolithic diets after we figured out the whole cooking thing, but pre-agriculture the emphasis really has to be placed on “small”. As in: almost, but not quite, never.
That said, if you’re going to have grains in your diet, oats are just about the least offensive form of them.
Speaking of cycling, my bike decided to break down today so couldn’t make it to the gym. Say i got about 30 seconds on the frog stand part of the Planche in 5 attempts
Shane – Get yourself a copy of Protein Power – Lifeplan, it’s a fantastic book on the subject.
Try to ignore the stupid name, the authors think it’s goofy too. Turns out in a standard publishing contract the people who write the book actually have very little control over the title and the cover.
i’m afraid i cant do any more of the following exercises after attending my manual handling course today:
anything from the ground (deadlifts, cleans etc) over 10kg
anything “hanging”. So cleans, snatches etc over 25kg
presses of any description over 10kg
for you see it places too much strain on my back and body.
Shane–happy to lend you a copy of Protein power in exchange for said guide book…
So all this talk about diet got me thinking about how ridiculous it is for me to constantly dispense rosy advice in round pear-shaped tones whilst taking none of it myself. So I’m taking my advice to take Will’s advice with a bit of Colm’s advice. Translated that means Will’s diet hierarchy with manageable and measureable weekly goals.
This week’s goal (kinda cheating since the week is almost over) is Eat some good stuff: protein at every meal, on or around zone amount.
Colm, you should have asked about snatches. I mean, from ground to overhead in one fowl swoop, holy crap!
“Despite all the sowing of them that you hear about, wild oats are pretty damn rare.”
Love this line!!!
So anyway, the frog stand proved pretty difficult for people today, only Kyle, Shane, James and Jeff getting above 10s
Kyle hit 60 on the beginner frog stand.
Jeff hit 15 seconds.
Shane hit 33 seconds.
James hit 11 seconds.
Rest worked on balancing into it.
Mash Up scores tomorrow!
Shane–I beleive that I am the embodiment of the phrase you can’t outtrain a crappy diet.
Incidentally, anyone who wants kettlebells at a good price: Star Fitness in Bray just got a lot of new ones in stock. I had a 24kg on back order, which set me back 66 Euros… That’s a lot cheaper than elsewhere, they tend to run closer to 100.
Hmmm, I’m sure that sound be one foul swoop, damn my illeracy!
Tabata Scores:
Deirdre – 54/51 (30Kg/J)
James – 43/24 (20Kg,F)
Jeff – 69/43 (60Kg,R)
Keith – 55/67 (40kg/J)
Martin – 46/33 (40Kg/J)
Paul – 43/32 as rx’d
Peter – 50/52 (40Kg/J)
Robbie – 61/41 (60Kg/J)
The Kyle – 84/39 as rx’d
Uh, bad news chief, it’s “one fell swoop”.