Workout of the Day:
Run 400m
30 Kettlebell Swings (24Kg)
30 Sit Ups
30 Kettlebell Swings
30 Sit Ups
30 Kettlebell Swings
30 Sit Ups
Run 400m
Post times to comments.
Big Shane is taking his PNF Stretching very Seriously. Is there any weakness you could attack a bit more vigorously?
Skills & Drills, CrossFit Endurance…[wmv][mov]
Midline Stability Part VII, PNF Stretching, Kelly Starrett …[wmv][mov]
Does anybody know if Pavel’s stretching book is about PNF stretching or just static stretching?
I was going to post about this today anyway but it ties in with Colm’s question “Is there any weakness you could attack a big more vigorously”
Yep nutrition, specifcally cooking. I’m hopeless at it and only really starting to learn now. I’ve always been concious of healthy eating, eat very little junk food and eat plenty of fruit/nuts etc. I have decent breakfeast now scrambled eggs, piece of fruit, handful of almonds. Snack on fruit & nuts during the day. My main problem is cooking in the evenings.
What do your paleo/zone evening meals look like? And if you want to include food you cook the night before to eat during the day that would be cool too.
Eamonn typed what I was thinking, I am going to do zone diet as I have plenty of time on my hands but I am very interested in this also,
My plan is as follows:
5 eggs scrambled, 15 cashews, 2.5 apples
5oz tuna, 5tsp of mayo, 2 banana’s
2 hard boiled eggs, an orange, teaspoon of peanut butter
5 oz chicken, not sure about carbs here Maybe rice and some decentish sauce, fat probably made up of the sauce
5 cups of milk, scoop of peanut butter (biscuits)
This is not ideal but better than my sporadic and lack lustre eating at the moment,
Kyle,
From a cursory search it seems Pavel’s book is about PNF, only that Pavel makes out that he invented it. And that’s not cool, only I’m allowed claim I invented things, like how I invented Strength.
Guys, we’d a post back in January about meals, here she is: http://crossfit.ie/2009/01/06/tue-jan-6th/
Eamonn/Tom,
I’m a novice to the zone but for what it’s worth I’m of the opinion that planning your meals in advance is key. At a minimum you’d want to know and have the ingredients for all your following days meals. If you wait till you’re getting hungry to decide what you’re going to eat, starvation will lead you to make bad food choices.
The web has lots of nice looking meals but the problem with most of them is that (a) they’re quite complicated to prepare, (b) they contain lots of ingredients you don’t have readily at hand and (c) they leave the kitchen in a post tsunami state.
One pot/wok cooking gets my vote. You’ll find that it’s quick and difficult to mess up.Chicken and veg stir frys or steak or veg/salmon omelettes etc.
I’d also suggest preparing your lunch and a snack the night before. That way if you get a zoned breakfast you’ve covered the majority of the day.
What’s the story with the fish oil, does it count as a fat block or is it not considered?
@Tom
Is the above your breakfast recipe? Looks pretty horrible.Peanut butter and eggs dont mix.
“Elizabeth” as rx’d full squat cleans 60kg and ring dips
Time: 11.00
“J.T” as rx’d
Tiime:13.23
Shoulder Press 3sets 3reps 70kg, 72.5kg, 75kg then
21 deadlifts 100kg run 800m, 18 deadlifts run 800m, 15 deadlifts run 800m, 12 deadlifts run 800m
Time:18.59
“Grace” as rx’d
Time:3.59 then straight into
“Heavy Fran”
Time:8.30
Snatch/OHS?Pullup workout-1 Snatch 10 OHS 1 Snatch 10 OHS 15 Pull Ups 5 Rounds
Time:14.49
Was wondering where you’d got to Pat! You didn’t do that all in a row did you? You should start yourself a training log over on our forum: http://www.crossfit.ie/forum
Tony one pot cooking is the only way to go, I can stomach just about anything including Jeff when he is hungover so I am not too fussy when it comes to what I eat,
I am sure we can come up with some one pot solutions,
I must look at what buffalo mozarello, pesto, and tomatoes comes in at. I had that a while back in a restaurant and it was gorgeous,
Right, Zone knowledge:
One of your major stumbling blocks is going to be protein. It’s easy to keep apples and nuts hanging around the place, so that fat and carb blocks are always available, but the thought of waiting 15minutes for a piece of steak to cook is often enough to make people say “screw it” and hit the sandwiches. Don’t be that guy.
Never cook one piece of meat, always cook a whole tray. Wrap what you aren’t going to use immeadiately in tin foil and stick it in the fridge. It should be good for about 3 days (4 or more if you’re adventurous). You’ll now have a stockpile of protein to use for Zone snacks at a moments notice, so no more of this “i can’t be bothered cooking all the time” crap.
Next problem: eating out. You’re going to need a bag of nuts and some thick skin. Most restaurants are happy enough to serve you meat and vegetables. Practise saying “would it be possible to get some vegetables instead of the potatoes/rice/chips/whatever other silliness you assholes think is actually food”. Eat some nuts (which you’ll be keeping in a bag in your coat) with whatever eventually arrives out and ignore the mocking of you friends. They’ll get bored after 6 months or so.
Final problem: beating everyone else at the WODs. Pretty soon, every punk packing a stopwatch looking to make a name for themselves in CF Ireland is going to be gunning for your time. Welcome to hell, kid.
That PNF malarky looks pretty cool, any chance you can show me it on Saturday Will?
You’ll be sorry, but sure Bobby.
That much fun? Brilliant.
Pavel invented everything! Even his qualifications (I’m reading too much IGX) if some are to be believed.
Whats the name of the fish oil ye recommend?And where is the best place to get it?
hey damien, no I plan on scrambling the eggs, scoffing them and then eating a teaspoon of peanut butter or some nuts
I forgot to plug that drill in for you this morning but will when I get back tonight in case you want to do it up in mine, underground carpark is warm and well lit. If not spin up in the car and take it home with you,
fish oil – http://www.iherb.com/ProductDetails.aspx?pid=2796&at=0
fish oil – http://www.iherb.com/ProductDetails.aspx?pid=2796&at=0
Following on from the other day
hand care by Pavel
http://www.youtube.com/watch?v=Xv7oDM30sFM&feature=related
“metrosexual handcreams ha ha!”
Wrap in tinfoil? Will, the Casa de Colm crew will tell you that you can cook a whole chicken and just leave in the microwave…just heat and enjoy!
Tony hit it on the head “If you wait till you’re getting hungry to decide what you’re going to eat, starvation will lead you to make bad food choices.”
I’m unemployed. I’m home all the time. As a result I’ve been cooking almost all of my meals. However the times I’ve fallen down are when I’m too hungry to be bothered with cooking something. Make sure you have some ready-made meals (either pre-cooked stuff as Will said or canned tuna/chicken/hardboiled eggs/whatever) on hand at all times.
Oh and the reason for my question about Pavel is that I’ve become exceedingly impatient with injuries and have decided to take a proactive approach. I’m looking into PNF stretching (via Pavel, I guess), joint mobility (via Magnificent Movement) and foam rolling. Is there anything I’m missing? Or wasting my time on? I might drop the same question on FK.UK as well.
Yeah Will computer problems but I’m back, I did those workouts for breakfast!! Did todays workout for lunch followed by Jackie
WOD as rx’d
Time:9.02
“Jackie” really hurt
Time:7.21
Think I’m gonna skip dinner!!
For some bizarre reason Will’s comments are getting caught in the spam filter a lot lately. Weird.
Anyway, quiet enough this evening until 8, when it got busy again:
6pm: Jason – 13:21 as rx’d; 36,43,50 second wall handstand holds
7pm:
Deirdre – 16:24 (3 x 500m row,21 ring dips, pink band)
Marianne – 23:37 (16Kg)
8pm:
Eoin – 18:39 as rx’d
Derrick – 20:28 (24kg, then 16Kg – there really is something to this sleep malarky isn’t there?)
Tony – 9:11 (16Kg)
Paul – 11:23 (25Kg db)
Liam: Squats to 55Kg x 5; 10:35 (3x 250m row/15 20Kg Push Press)
Colin: Squats to 55Kg x 5; 6:40 (3x 250m row/15 20Kg Push Press)
following on from the other day
Pavel on hand care – classic “i give you permission” ha! ha!
http://www.youtube.com/watch?v=Xv7oDM30sFM&feature=related
This lack of sleep thing is catching. I can’t believe i just posted the same thing twice!
Tony,
One of them was caught in the spam filter, then you posted again when you got home. These things happen.
Oh yeah, Robbie popping onto Gmail reminded me he was down around 5. Did 5×5 Back Squats 65 or 70Kg, I”m not sure.
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