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30 thoughts on “Thur, Jun 4th”

1. What an anticlimax ay? Only one muscle up? Bah. Damn you Eamonn, Stephen and Tom. Steal my thunder will you…

2. Well done Bobby. A mammoth occasion. 30 for time by the end of summer??

3. http://www.boards.ie/vbulletin/showthread.php?t=2055582694 (wfs)

   Dominic is hosting an Oly-Lifting workshop on Saturday with Gillian if anyone’s interested.

   He’s on 086-8073888 if you want to book your place.

4. Bobby well done ! Though you have a few pecking at your heels

   Colm, the workshop looks good. Wouldn’t have a bother paying for this in our own gym some weekend.

5. Hmm that WOD today looks interesting, might try that on Friday, can’t make it down tonight as I’m working and I do need a rest day, body is very sore at the moment and I’m stil getting used to my half block rations of carbs and double fat blocks.

6. Lads as a new crossfitter would like to pick your brains.
   Are many of you on the Paleo diet how do you find it for energy levels etc?

   Is it possible to bulk while doing crossfit & can it be done in conjunction with Starting strength? Are SS & Crossfit linked?

   Everthing I have read in the past about diet indicated that wholegrain was good including good old Mammys porridge as its a low GI.Fills you for longer with a slow release of engergy.Paleo diet indicates grains are bad?I also thought things like porridge & peanuts were good for when trying to bulk?

   Sorry for all the qustions!

7. I will not be down today, work and tings.So I did AMRAP 10 mins 5 pushups,10 sit ups, 15 squats ,Score 8 rounds +6 sit ups.

8. Nice on Bobby,

9. Add R*Dawg to the Muscle Up list!!!

   Paddy I’m back out the door now, but if Will doesn’t get back on before me I’ll post an answer, I’ll get back to you.

   In the meantime, Ruairi is on the zone, though not completely paleo, and Tony & Pixie are paleo-zone, so they can give you their experiences.

10. Cheers guys. Colm has nicely edited out my failed attempt at two muscle ups in a row…

    Well done Ruairi, I knew you’d get it in no time, though not quite this quick!

11. Bobby- I wouldn’t have gotten one at all if it wasn’t for you guys getting them yesterday, it spurred me on. Now to get some consistency in them…

    Paddy- I have tried paleo for a few months at a time, and think it is a good approach. There are better people than me to go into the science of why wholegrains are poor food choices (Will), so I won’t go into that. What I took from being paleo was to almost eliminate potatos, pasta, rice and pizza from my diet except maybe as one or two cheat meals per week. I eventually went back to eating cheese and dairy because I enjoy them so much.

    A little under a year ago I started following the Zone diet, and my observation would be that I have made far more athletic gains and generally felt better since I started zoning even though I am not paleo-zone, the preferred form.

    I think that personally the biggest reason the zone works well for me is that it is a way of eating which has a kind of built-in portion control … I know how much protein I’m getting per day, how many carbs and how much fat. There’s a consistency there which would have been absent when I was paleo or before that … Some days I would have had a lot of protein, other days not enough, and so on.

    Nothing wrong with going paleo for a while, though, and see if you like it.

12. http://www.crossfitfootball.com/

    Paddy have a read of that site. Those guys do heavy wods and do a paleo&milk diet. I’m not suggesting you go off and do their programming instead of Colms/Wills. Just that you should focus on going heavy on the wods over quick times and increase your food consumption. The programming on CFI is fairly strength biased anyway so going heavy on the wods here will do the trick.

    Doing SS is also the business but it’s get very demanding. If you were doing the routine strictly you would really only have room for at most 2 metcons a week without overdoing it.

13. Congrats Ruairi. I just knew you would bang one out at the next available opportunity.

14. Paddy,

    http://www.fitnessspotlight.com/2009/5/21/real-truth-healthy-grains/ (wfs)

    There’s a link to start you off. I suppose the most succinct way of putting it is that most of the advertising you’ve seen (and this includes the Food Pyramid) comes from Lobbyist groups, and farmer’s lobbies are pretty strong in America – which is where the food pyramid we use came from.

    You can’t eat grains without heavily processing them, soaking them, grinding them, etc.

    As for Paleo and energy, think of the energy demands that Grok, our primal ancestor, would have to have to live. Quite a lot. He’d get this from the fat in animals he ate, and the nuts he’d gather.

    What will probably happen when you start lowering your carb intake, is you’ll suffer a few headaches while your body gives out – because carbs are very addictive. After a couple of days your energy will start to improve, along with your ability to recover from workouts.

    You might also enjoy this piece: http://www.youtube.com/watch?v=v8WA5wcaHp4

15. Onto SS.

    We’ve a fairly heavy bias towards heavy things at CFI, so in terms of what you want to achieve, I’d wager CrossFit is more suited to your needs.

    Starting Strength is very demanding, and if you’re looking to seriously bulk, you’ll need to be downing the food like a mofo. With such a high calorie requirement, it’s hard to eat clean, and you’ll put on some extra Paddy around the middle as you’re putting on bulk.

    Personally, I don’t think you need to bulk. What you need is to get fitter, which will change your body composition, i.e. you’ll add muscle as you lower extraneous fat.

    Any more questions, I’ll see you at 8.

16. Re:Diet,I started paleo today and keeping a diary of intake,I will have to have a tiny bit of milk in my coffee to make up for the sugar,will let you all know how I get on.Slán

17. Poor, poor bobby…

18. Tony didn’t get one did he?

19. Strict.

    Essentials – 2 rounds of 1 min max med ball cleans, sit ups, rowing
    Kinsella – 46/36
    Mark – 44/50
    Brian – 49/49
    Cian – 58/54
    Paddy – 48/42
    Sofia – 41/43
    Brian G – 27/26

    Tony – 50Kg; 6:37
    Shane 1.0 55Kg (f on full cleans); 10:38
    Stephen – 50Kg; 9:15
    Sue – 7:13 (25Kg/Tuck Jumps)
    Eamonn – 7:15 (20Kg/15 Burpees without the jump)
    Rob – 6:52 (30Kg/Tuck Jumps)
    Margaret – 6:51 (15Kg)

20. Hey Paddy,

    Paleo is a good starting point and it’s pretty easy to figure out what is paleo and what isn’t. In general you don’t eat processed foods and don’t eat foods that you aren’t capable of eating raw. You can cook them but in the main you should be able to eat them in their raw form. The problem with paleo is that you can eat a very unbalanced diet is you’re not careful. The zone diet makes you look at the ratios of your meals and snacks. The zone will balance your protein, carb and fat intake ensuring you get the stuff in the right proportions. So I reckon it’s fair to say that you will eat better on the zone regardless, whereas you could be unbalanced on the paleo alone.
    I do a paleo/zone type effort. I’m not as OCD about weighting and measuring and pretty much eyeball a lot of food now. I still eat cheese and a drop of milk but avoid starchy vegs such as potatoes, sweet potatoes etc, avoid pasta, bread, grains etc.

    A really good starting point is the article Will wrote http://crossfit.ie/articles/diet/
    It’ll start you on the right road and will not shock your body too much too early. As for energy levels you might notice a slight drop off for the first week or so while your body adjusts but if you give it a bit of time and stick with it your energy levels will rise. You’ll be less tired and you’ll recover quicker after workouts.

    Bobby,
    If you’re going to blather on about a HUGE event you’d better make sure the OAP in the gym can’t do it! Just saying like……………….(LOL)

21. You got a strict one Tony? Thats HUGE. Well done. With everyone getting muscleups what’s the next movement we’ll all fumble at for months?

    I’ve a move, well a varation of a move that I’m going to try tomorrow. I’m not telling anyone what it is because they’ll just go to the class before me and do it. Ah screw it, it’s just doing a muscleup up on the pullup bars. Will was doing them on the day of the qualifier and it looked class.

22. Thanks for all the replies lads some good info there. Where does crossfit stand on whey protein for post workout? As its not natural better to source your protein from food etc?

23. that would be the day of the invitational. I’ve been looking at the crossfit games site too much..go OPT!!

24. The crossfit football guys don’t seem to mind it but it seems to be frowned upon in favour of real food in the majority of the crossfit world. Will is the guy to talk to here. He is the resident expert on all things nutrition related.

25. Thanks Eamonn,
    I put it down to all Colm and Will’s coaching and programming over the last few months. They have us doing stuff we couldn’t believe we could do.That’s why they’re my favourites(both don’t tell anyone)

26. Will’s in bed, so he’s prob post tomorrow.

    I was talking to Tom and Stephen after class, and we were talking about how gas it is that so many people get caught up on pre/post workout nutrition, when the majority of your diet is pants.

    In order of priorities I’d
    1) Sort out your overall diet
    2) No, really, sort out your overall diet
    3) No, REALLY, sort out your overall diet
    4) Consider post workout carbing.

    This comment has been inspired by the abrasive postings of Mr. Robb Wolf.

27. Tony you are officially my hero. Well done on the muscle up, I guessed you’d eventually get one but I never thought it’d be this fast.

    Well thanks for the muscle ups guys, they’ve ruined my last two days. Thanks for that.

28. Tony – Impressive time. Why would you stop?

    Dont see my score there Colm
    Weight was 50kg Think the time was 9:15. Maybe will can confirm. Was too wiped out at the end to care!

29. Re: Protein powder

    As Colm alluded to, I think unless you’re zoning or paleo and sticking to a good diet fairly solidly then supplements aren’t going to make an impact on your development either way. Maybe a few months down the line…

    I use protein powder sometimes, but it’s in the context of the zone … I might be eating a quick breakfast or just not feel like meat and then I would have some of it. But I know that (a) it ramps up the glycemic index if I’m blending something up and (b) you get the protein from it but if you were getting protein from, say, steak, then you’d also be getting other good stuff that naturally occurs in the steak, like creatine.

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