Workout of the Day:
Split Jerk
3-3-3-3-3
then
15-12-9
Pull Ups
Split Cleans, 60Kg (mov – Courtesy of PerformanceMenu.com)
Beneficial Effects of a Paleolithic Diet on Type 2 Diabetes
Is Your Goal in Life Just to Lose Weight? – CrossFit Coastal
Wed, Jul 29th
What’s the benefits of working on split cleans?
For a lot of people weight loss is a driving factor for starting to get into exercise. Society, through global media has allowed an image of the ideal body to be held up for all to attain. You only have to go to a news stand or look at MTV to see that Skinny Chisel abs are were it’s at bro! I personally have stopped looking at these magazines, mainly because I was stating to think I was deformed.
The problem with this image based approach is that it’s based on aesthetics and not on performance or health. The concept of losing weight is a Billion Dollar industry that’s self fuelling. The media will point out why you need to look like this or that and what product you need to take/purchase etc to achieve your goal and then obviously be “Happy”.
I’d prefer to try and improve my performances than just try to drop a few pounds. I’d prefer to train to be stronger and lose weight as a consequence than just have a goal of losing weight. Then again, I would say that given that I’m one of the Tubby Middle aged men that a lot of this weight loss garbage is pitched at.
PS Only young guys think chicks dig abs in reality they like cuddly men!!.
Good timing from the CF journal. There’s a clip about people who should split i.e. receive clean & snatch in a lunge position instead of a front squat or overhead squat. Josh Everett being a high profile example.
http://www.youtube.com/watch?v=gXothRwExFg
Still at a loss to the benefits though if you don’t need to split. I’m pretty sure I don’t need to though still needing some flexibility work in the bottom position.
Eamonn,
I’m throwing out a few exercises this week that you’re not used to doing, so the benefit is seeing how well you can cope with new movements in a metcon.
Tony,
I look forward to part two of your comment.
Well alrighty then. Thanks Colm.
That video posted of the Glouchester rugby team training yesterday got me think about my heart rate during the crossfit session. Just out of pure interest has anyone ever recorded a session on their HRM? Yesterday’s WOD for instance might have been an interesting one from a max BPM and to see where you thought you were going hard but not at your max BPM.
that video about the rugby training got me thinking i should start playing rugby again i need to watch that again with sound and hear what they are saying dam work and no speakers
Jason recorded his max & avg heart rate during CF sessions and he has recorded the numbers on his log on the forum. A quick scan of his log shows higher heart rate doing CF style workouts vs more traditional cardio (including interval sprints).
Ed got himself a heart rate monitor from somehere a while ago, think he spent about a week trying to see how high he could make it go.
I seem to recall it eventually gave up during a set of kettlebell swings or something.
It’s worth remembering that heartrate is only a correlate to intensity, not a measure of it.
All sorts of factors other than intensity can effect it (hydration, hangovers, nerves etc etc). Heck, when I go to do Fran I’m probably near my max heartrate before I’ve even picked up the bar.
This is why we tend to rely on external and more objective measures of intensity in crossfit, i.e. how much weight did you move, how far did you move it, how far did you run, how long did it take you etc
There’s some subjective stuff in there (extra work created by sub-otimal technique and the like), but it’s generally a more realiable way of tracking progress.
I had a HRM once, at the cheaper end of the market they’re iffy. I remember running once and going hell for leather during the final mile. At one point the HRM was 207, your Max is 220 – age, 182 in my case. After that i chucked it away as technically i should have died.
Sorry Tony but don’t you mean a max heart rate of 82, not 182?
Bobby, that’s nice, save it for Langerfest……………you langer!!!!!
Ok so I was down the Gym and was ranting on about weight loss to Colm. I seem to be the only person who took the bait. Anyway I said I had more to say on the subject, so here goes;
How, as a society are we supposed to become more in line with our “ideal” weight when we still approach nutrition with the same rules we did 30 years ago? My daughter is about to start school in September and we received a booklet from the department of Education outlining what to expect etc. In the part about children’s nutrition and what they should have for lunch is the same food pyramid they’ve been flogging for the last 30 years with the usual get 6 portions of healthy grains etc per day! Whilst growing mammals can probably survive this diet it must be noted the same pyramid applies to adults in the government literature.
Let’s face facts; in general society is far less active than it has been. We all have the stories of our parents and grandparents about having to cycle/walk a ½ marathon every day to work/school. Now people will hardly walk to the shops for a pint of milk and every 17 year old in the country is looking for a car as soon as they have a provisional licence. With all that in mind, we need to assess our calorific requirements and how they are made up.
At every turn an ambush lies in wait. For example in the supermarkets we’ve the buy one get one free on just about every carb rich sugar product available at some point or other. My pet hate is the petrol station coffee, for 5 cents you can have a muffin with that. A weaker man would have given in to the blueberry yumminess…… ……….hmmmmm blueberries.
And finally, it was earlier confirmed that Ladies dig cuddly men more than they do the chiselled abs. You’ll note I’ve no evidence and have failed to reference any reputable scientific data but it’s true because I said it.
here here tony. I get slagged off a good bit by my friends and my extended family think I’m a little weird on what I eat (not that I care). I’m not zoning and am not that strict on being a fully fledged paleo eater either. God forbid when I get a bit more serious . No use telling them that saturated fat infact does not clog your arteries or that grains are not in the least bit healthy. It’s all they heard all their lives and they look at you funny if you say otherwise. It’s like arguing about religion. Best not to bother most of the time.
Eamonn,
I’ve given up arguing with people about it. You get asked in work why you’re counting out almonds and are you going to eat them? When you try to explain that they’re for fat blocks these people start to argue that you should eat mostly low fat if you want to lose weight. Now I just say I’ve to eat them due to a medical condition…………kills a conversation in seconds.
Nothing kills a conversation quicker than a pensioners medical problems that’s for sure.
Eamonn, my family are pretty receptive actually. I’ve discussed stuff with them at length but they don’t have the same desire to perform physically that I do. The health benefits don’t outweigh the pleasure of eating Jaffa cakes if you get what I mean?
The best looks are what I get from people when I tell them I had Salmon, an apple, a glass of orange juice and some pecan nuts for breakfast. I leave out the fact that I take creatine as this leads to a whole, entirely more stupid conversation.
I think Pixie summed it up best the last night I was over at his place when Anna asked me how I was finding the zone.
“He’s not doing it to lose weight, he’s doing it for performance in CrossFit”
Substitute the word CrossFit for “life in general” and you have my dietary motivation in one.
I had to laugh at the breakfeast comment Bobby. I’ve gotten “What’s this!? the kings breakfest. Oh my god” from one of my friend’s when having salmon, scrambled eggs, almonds , glass of milk and an orange for breakfest. Actually that’s a damn fine breakfest. Fit for a King.
The biggest thing that throws people off at the moment is when I tell them that I typically eat 5 eggs a day. They all think I’m going to drop dead from a heart attack. Throw in the 1.5 to 2L of milk I have and they are ready to start an intervention.
The kings breakfast? I like it. I’m going to use that from now on.
“What the hell are you eating???”
“It’s the King’s Breakfast. Don’t tell me you haven’t heard of it???”
It’s not a real breakfast if it doesn’t have steak, lads.
Gangsta Robbie: 60kg, 9:41 (50kg)
Stephen: 75kg; 9:48 as rx’d
Tony: 65kg; 6:30 (15-12-9/30-24-12 Pullups/Wallballs)
Arlene: 10 rounds of 5 Powercleans, 10 Lunges
Double D: Snatchin’
Martin: 40kg; 6:20 (40kg)
Scott: 70kg; 7:35 (50kg)
Garvan: 60kg; 4:47 (21-15-9 40kg DL/24″ Box Jumps)
Damien: 60kg; 8:30 (50kg, blue)
Dale: 70kg; 8:05 as rx’d
Margaret: 40kg, 7:25 (30kg, green)
Eamonn C: 45kg, 11:10 (40kg, blue)
Peanuts: 60kg, 10:54 as rx’d
Jeff: 55kg; 11:32 (50kg)
Pat: 60kg; 11:47 (40kg, green)
Sofia: 7:57 (15kg, green)
Lads,
I think I know what you mean. I am currently trying to clean up my diet as much as possible but its neither Paleo or Zonal. Was out with work last Friday & the looks I was getting when I removed the bread from my burger & just ate the meat. It’s like what the hell is wrong with ya? It’s nearly easier to say that your a Celiac rather than to explain your reasoning for avoiding the bread.The Irish diet in general is very poor anywhere you go to eat its like would you like five different types of potatoes to go with that? We also hardly eat any fish & we live on an island?
Had medium rare fillet steak for breakfast one Saturday morning. That was a good day.
Tony I doubt that Heart rate monitor was wrong,
Bobby, if your not eating zone to lose a bit of chubs then you should be.
Tom – great bit of abuse
Bobby – steak makes everything better
Tony – I think we all at some stage wish you were our dad so we could’ve grown up big and strong eating caveman style!
From my perspective I’ve gotten all the abuse and questioning of my sanity from just about everyone I know! At this stage I shrug it off and it doesn’t even bother me anymore, the people usually trying to give me advice could do with taking some serious advice themselves! At the start of my 40 day experiment I really was just all about the weight loss and nothing else, but to be honest I’m not that worried about the scales anymore I just love the feeling of Zone/Paleo and the energy and vitality I get from it!
Tom, a bit of chubs? I tip my hat to you.