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26 thoughts on “Tue, Oct 14th”

1. So we recently did 5x 5RM Deadlifts, should we be taking this as the weight for this?

2. So what do you guys do for cardio? And what about abs?

3. “And what about abs?”

   Well that depends entirely on your definition of abs Will.

4. Yay! Discussion once more!

   Shane – I wouldn’t like to see a 5RM used for this, for fear of horrible form, tired people, and $300K lawsuits. I’d like to see people doing heavy heavy deadlifts however. I.e. If you can do all 5 sets in one go, you went too light, and should be ashamed of yourself. I’d like to see heavy, with technical proficiency, so sets of 2 and 3 to complete the 5 deadlifts before moving onto the relative ease of burpees.

5. 100kg, 7:50. Might have been able to do a bit more weight cause I wasn’t absolutely dead by the end. So now I’m ashamed

6. Bobby – I would define abs as an elusive metaphysical concept (like Zen) that is obtained by throwing large amounts of money at late-night infomercials and electrocuting yourself with little pads. The midline stabilisation thing is just a fad, studies have shown this.

7. One for our resident cavepeople: http://high-fat-nutrition.blogspot.com/2008/09/terminator.html

8. Will, studies have shown that your ability to achieve “abs” is inversely proportional to the time spent working out.

   i.e. 7 minute abs being better than 8 minute abs.

   Its simple really and backed up by ‘real’ science!

9. Kyle, I apologise. Given today’s *ahem* musings I clearly had too high hopes for the humour on this site. What you said was hilarious by comparison.

10. I have a Zone question for anyone willing to venture an answer. How close together do block need to be eaten? By way of example, I got a bit hungry before lunch so had an apple 30 min before my protein/fat/remaining 2 blocks carbs. So given that protein and fat both significantly slow the absorption of carbohydrates into the blood stream thereby reducing its GI and resulting insulin impact, they ideally should be eaten together, Within five minutes seems fine, within an hour doesn’t. Is this a legitimate concern, or am I chasing mice here?

    And on a completely unrelated topic, to a friend of mine pointed out the obvious fatal flaw of a nice-off:

    “you couldn’t be in a nice-off. You’re too nice to want to see the other guy lose, so you’d probably forfeit before it started”

11. Will—no time to read the link yet, but what’s your take on that guy? I came across his site a while back and tried slogging through a few of his entries but they were VERY heavy on science and well beyond my puny brain. If I remember right he’s at the extreme end of the fat % (60-80 maybe?), but seems uber smart.

12. Kyle,

    I’ve had meals last 40 minutes to an hour if they’re vegetable heavy and I’m also online. The eggs and brocolli would get eaten slowly over 30 minutes or so, then eventually when I needed to pee I’d get up and source my fat blocks pre bathroom.

    Figured it was okay. How long are people spending eating in total everyday?

13. As RX’d, 7.06.

    As Kyle once exclaimed “Jesus F*&^!”.

14. “when I needed to pee I’d get up and source my fat blocks pre bathroom” Dude–you couldn’t just say ‘after that I down a few walnuts’?

    Big Shane, bummer about you back. How long do you think you will be out of action?

    Rauiri–Well done! Isn’t that a big improvement from last time? Also have you seen the Fran video yet? Last I checked it still wasn’t up. I’m going to go out on a limb and say this will raise a whole storm of controversy on the main site, if it hasn’t already.

15. Oh, and to Bobby I say 7′s the key number here. Think about it. 7-Elevens. 7 doors. 7, man, that’s the number. 7 chipmunks twirlin’ on a branch, eatin’ lots of sunflowers on my uncle’s ranch. You know that old children’s tale from the sea. It’s like you’re dreamin’ about Gorgonzola cheese when it’s clearly Brie time, baby. Step into my office.

16. Kyle- a few minutes faster than last time, I think (can’t find my exact previous time). Tried not to break up the deadlifts until the later rounds.

    I think if there was a 1.57 Fran video out there it would be on the mainsite by now if it was legitimate, no? I don’t always follow the mainsite comments- do people claim this kind of thing all the time, hence why no fuss was made about this?

17. I don’t think that it’s unbelievable, as such, and there is a Miguel Flores with a 2.57 Fran on logsitall.com. The original poster who brought it up has a CrossFit blog, but there’s no mention of it there. I guess the video could still surface but I wonder about the delay…

18. Kyle – Nothing necessarily wrong with a 60-80% fat diet. I just whipped together a very nice excel spreadsheet that tells me a X5 zoner is consuming 68.18% of his calories from fat.

    Peter always seems to be right on the money whenever I can actually follow what he’s talking about.

19. Kyle – What though, if someone comes up with 6-minute abs?

20. 9.15 at 110kg.

    Last time i did as rxd in 15.20, but havent been working as well as i should in recent weeks. I think doing it at 125 would have been silly.

    Question time:

    i’ve been thinking at work about this for a while so feedback would be interesting.

    I could be very wrong in saying this but it seems to me there are no exercises involving calves in crossfit. I say this because at training recently my calves have been on fire when we’re doing rucking or tackling drills. Is there a reason for this (lack of calf training) or is running considered enough. Certainly for rugby they are important, but maybe MMA people and normal crossfitters dont need them as much. On a related note, running backwards then forwards is a sure fire way to test resolve and fitness and i would like to nominate it’s inclusion in new WODs in the future.

21. Colm,

    Skipping no? Since I took up skipping my calves have been on fire after it. Not so much from double unders but from singles. Maybe there should be more skipping involved in WODs?

22. Colm – POSE running is bloody hard on the ole calves, as is box jumping, skipping, farmers walking and sled dragging (which you all need to come out to my place next time it’s dry and do more of, it’s great!).

    If you’re bad at any of that stuff, then there should definitely be more of it in and/or around your WODs, just on the general “train your weaknesses” principal.

    For a specific application like rugby though, I’d say that the calve strength/endurance required for rucking/tackling would be most efficiently developed by…rucking and tackling.

    Oh, and there’s a WOD called “Griff” that involves running 800m forward then 400m backwards for 2 rounds. It’s bloody nasty stuff alright, I did it on a beach during the summer, and found it mostly tested my tolerance for being laughed at by strangers.

    Bobby – I’m just musing on our getting “*ahem*ed” for the quality of our discourse earlier by a man who went on to discuss his bathroom habits on a public forum. The mind boggles.

23. I want to publicly congratulate The Kyle on his exceptional time tonight.

    Well done.

    Yourself.

    

24. Bizarro WOD tonight. I beat my previous time by a noticeable margin and this was the first WOD since I’ve been back that I haven’t felt that completely gassed feeling. Still lungs on fire, still can’t keep moving but I didn’t feel that ‘just nothing left’ feeling.

    Within 20 minutes felt pretty good and now I actually am bursting with energy. I can’t remember that happening after a WOD. I can’t put this to two days on the Zone, but for whatever reason, I’m feelin’ fine….

25. Cheers Rauiri

26. 7 minute abs? That gives me an idea. How’s about AMRAP in 7 mins of 7 TGU lh, 7 front lever descents (as slow as possible), 7 TGU RH 7 rollouts. Don’t tell anyone though, I’m gonna write a book about it!