Wed, Aug 12th
Workout of the Day:
3 Rounds for time of
30 Hang Snatches, 30Kg
30 Wall Balls
There s something mesmerising about those shorts
Post times to comments
Definitive Guide to Saturated Fat – Mark’s Daily Apple
Specific vs General Training – Gubernatrix.co.uk
Comments (31)
I even mesmerised myself!Pity I can’t say the same for my times!
it all in the shorts man. Now question for the Diet guys and weight , with us getting are body fat levels done on Saturday i weighted my self and am 90kgs, to me this is heavy for my heights is it not are am i just being stupid .
So i’m kinda asking the lads who know better then me what weight should i be aiming for are there abouts , reason for asking this i weighed my self about two weeks about and was 84kg and im kinda unsure were the extra weight has come from .
Hmm, 6Kg in two weeks seems like quite a lot.
I make it a point not to tell people what’s an ideal weight for them, as I’ve never seen it lead anywhere positive. It seems fixating on weight just leaves people grumpy and self conscious over what is essentially a number.
If you’re concerned you’re piling on the lbs focus on dietary changes you can make and let the weight take care of itself.
Stokes, the guy who introduce me to paleo, said it had the effect of normalising your weight, ie if you’re under weight you’ll tend to put on some lean muscle, if you’re over weight you’ll start to lean out.
Hope this has answered your question in a roundabout way.
aye tbh i was just a wee bit shocked about the gain , i am trying to get into Paleo but i need to read up on it more etc and start doing it right .
interesting article on saturated fats, i’ll have to read te second half after work.
dale – Will said he may do a nutrition Q&A session type thing saturday week after training for those intersted, i’m in the same boat as yourself. trying to get started but there’s just heeeeeeaps of stuff to read…so i bought a book(doh!)
I was going to post today to follow up on the protein postings from a few days ago. Damien was interested in it as well. He seems to be getting in similar amounts to me but according to Will we are both falling short.
I’d imagine the zoners here would be able to weigh in with some good tips. I reckon you guy’s must have gotten into a routine by now.
What bargains are going? Are you picking up cheap tins of salmon somewhere etc?
Do you prepare say a few chicken breasts and eat them during the day?
And so on..
The link on fats is pretty interesting alright. I think at this stage Key’s lipid hypothesis has been conclusively disproven though I’m still not convinced about the benefits (if any) of saturated fats. The author seems to get bogged down in an opionional (is that a word?) debate with Cordain about whether the animals that Grok ate were full of saturated fats or not. If they were then we should be able to eat them no problem, if not, then we should probably stay well clear. Lucky for us it’s impossible to find that out.
At the end of the day though I do think this is the least of our worries diet-wise. There are much bigger problems with peoples diets than their saturated fat consumptions.
I’ll get given out to for this but I’m a big fan of the deals Tesco have on for chicken. It’s probably not the highest grade of poultry but it’s fairly cheap (around 1-1.50 for a decent sized 4 block breast).
Typically my routine for a weekday is the following:
Breakfast: 8am
Fry about 150g of chicken (eyeballing it from experience) in olive oil with herbs.
While this is frying I eat an apple, orange or pear, drink a glass of tropicana with creatine, eat 4 blocks of nuts and take a glug of fish oil.
I then eat the breast and have a pint of water. All in about 15 minutes from start to finish.
Lunch: 12 – 1pm
In work so I aim for the meal with the largest meat component. If it’s smaller than what I want I supplement it with a glass of milk. I typically eat an orange with this meal. Probably a bit carb heavy. 12 almonds from my desk drawer when I get back to the office.
Dinner: 5:30pm
Depends on what I have in the house. Can range from chicken to fish to turkey to fillet steak. Raw brocolli, raw peppers, tomatoes and other low GI veg with this. Not measured but they count for such little amount of carbs that it doesn’t really matter. Some nuts added in.
Supper: 9:30pm
Same as dinner typically though I usually sub in two blocks of carbs for a glass of OJ with tropicana.
At the supper stage I may also cook my breakfast for the next morning if I know I’m going to be in a rush.
Dammit, I wanted to hit the 12:00 class today but was trying to balance getting enough sleep for the night shift tonight and yet getting up on time to make the class. Feck is all I have to say about that!
Anyway, can’t be helped, so in regards to the above I’ll use yesterday as a guide of what I’d normally eat:
Breakfast:
3 eggs + smoked salmon + a little cheese (cooked in butter)
Apple + Orange
I’d have about 2 blocks of nuts as the butter I use to cook constitutes about 2 blocks as well.
Lunch:
Chilli (one of my favourites, I make big batches of this and it’s delicious, little cheese on top and happy days!)
Pineapple (not a huge amount, just a ring or two to balance out the carb blocks)
12 Cashews
Snack:
I ate this traveling down the M50 to meet Tom, this is a super portable meal!
Steak pieces tossed in cajun seasoning, little salt and pepper and fried in coconut oil. (I obviously did the frying before I left the house before some smart ass points out it’s dangerous to cook and drive!)
Apple
6 cashews
Dinner:
Prawns fried in butter, garlic and lemon in the pan, they’re then transferred to a saucepan to which I add a little creme fraiche, then cook up some sea bass, drizzle the creme fraiche and prawns over the sea bass, and well that was some good eating I gotta tell ya! I stir fried some broccoli and curly kale in butter and served it with some shredded parmesan on top.
Snack was the same as the earlier one, probably shouldn’t have eaten fruit so late at night but I couldn’t be bothered making something else, I just needed something quick.
Overall 16 blocks for the day.
That’s some good eating boys. Tasty too. I’ll have to pull my finger out and get a bit more involved on the diet side of the house.
Anyone see the CF games site today? That is some ungodly amount of training that Mikko Salo does. Basically CF Enudrance + CF strength bias + another metcon on top for good measure then he does it every day for 4-6 days before taking a rest day. Sweet jesus.
Cheers for pointing that out Eamonn that was a good read (and watch!), wow Mikko is just a bad ass, he does a met-con then takes a 5-10 minute break and does another met-con and he does this everyday for 4-6 days! Jesus!
Oh I’m doing an iHerb order today, does anybody need anything?
I’m close to running out of grandpa’s miracle juice again. Will might still have a stockade of the stuff down at the gym though..Will?
Aye, there’s loads of fish oil in the gym if anyone wants some.
Re: Nutrition Q&A
Shall we pencil this thing in for the saturday after next then (Aug 22nd)? Basically I’ll get up and ramble about what the Paleo diet and the Zone diet are, why we bother with them and how to implement them. Anything you want to know at any stage, shout it out.
It’d be nice to have a few of our Zoners kicking around on the day to weigh in on how they got on with the start up period.
We’ll probably round the thing off with the standard-issue saturday starbucks invasion and cheesecake consumption.
How much for ze fish oil? I’m all out of my Boots generic fish oil capsules & would like to try some of that Norwegian schhhtuff
The Nutrition Q&A sounds like a fab idea, I’d def be on for it.
Damn Pixie. That is some tasty food. I tend not to eat for fun anymore if you know what I mean. It’s usually just food for the sake of eating. That said I’ve made some nice meals at weekends when I’ve got more time free.
Will, count me in for that.
A possible idea for the day would be for all the zoners to bring along a 4-block (I assume we’re all on 4 blocks) meal to give non-zoning people an idea of what is in a zone meal. I know I had a tough time getting on the zone until I realised how much food I could actually give myself.
Fish oil is €25 a bottle Pat. Should last between 4 and 6 weeks at sane doasge levels.
Yeah I was well impressed with Pixie’s nibbles. I’m going to have to get more interested in food with it being the primary vehicle to fitness. When I was inactive before starting SS & CF I’d happily go without food large chunks of the day rather than going to the effort of preparing some. Colm said to me “you don’t eat much do you” the first or second day I was down. I do make the effort now alright but I need to get to the level of attention you lads are showing towards your diet.
When you guys put it down on paper I realise that I am not eating half of what you guys zoning are eating.
Natural Calm for me Pixie. A LOT of Natural Calm.
I’d be really interested in the nutrition talk too. Would it be Saturday morning?
And that steak lunch sounds yum pixie do you eat it cold?
Hi everyone at CrossFit Ireland!
My boyfriend Chris is visiting Dublin from Chicago this week and he’s looking forward to visiting your gym this week/weekend!
Our gym (CrossFit Arlington Heights, IL) is on day 43 of a 100 day burpee challenge… please feel free to hassle him about it, OK?
heh heh…. he missed yesterday (42) and probably today (43)….. our coach and I -we are having a good laugh thinking of all the burpees he will have to make up!!
Not sure if you can see the pic from the link I posted but that’s me 4th from left & he’s 5th from left. Wish I could go to your gym too but couldn’t get a flight
OK bye! Thanks! Have a great week! Julie
Bobby – yep I suppose it’s because I’m doing the 40 day thing that I put a bit more thought into my food and ways to spice it up a bit rather than just steaks every day which I’d probably get sick of eventually
Colm- Natural Calm it is, do you have a particular brand that you want? If so just send me a link
Eve – I usually eat the steak cold, it’s yum, Superquinn do a particular good organic pack of stir fry steak that’s already cut, so simply lash on your cajun seasoning and into the wok for 5 minutes.
Will – I’ll try and make it to the nutrition talk, I can always learn more! Think Bobby’s idea is good as well, maybe we could start a wee file of recipes in CrossFit so people could consult the folder takedown the recipe and away they go!
Pixie, you’ll never get sick of steak. Ever.
Yeah the recipe idea is deadly.
I think if you have a bit of a grasp of Paleo and Zone and can implement either / or then you’re good to get started … Then it’s a matter of dialling it in so that you’re adopting a diet and eating habits that you can sustain (you’ll need to enjoy it, for instance).
I was paleo before I went zone, and to be honest for me going weigh-and-measure zone was the point at which the lightbulb switched on. At this point having done that with varying degrees of strictness for almost a year I am kind of gravitating more towards an eyeball approach. I suspect I can get away with that to some extent now because my shopping, eating and food preparation habits have changed so radically. I have a more intuitive sense of how on target I am on a given day, because I’ve had that experience of being strict weigh-and-measure.
As far as good deals for people who are on the zone goes-
Butcher’s Block on the top floor of the Dundrum town centre is the place to go. The meat there is adequately fresh, there’s lots of it and they do different weekly deals. I will usually buy whatever is in the weekly deal. Last week, for example, it was four strip sirloins for 12 euro… The week before whole chickens were half price… This week it’s 2lbs of mince for 6 or 7 euro (so I made chilli).
Beyond that depending on how fancy you want to get with your fruit and veg you can go wherever… Tesco, Lidl…. I used to go to Marks and Sparks for crunchy grapes but then they pissed me off.
As far as meal plans for the zone goes, I think there are some of mine up in the diet log. Generally I eat alot of chilli, omlettes, steaks, burgers, bacon, protein shakes with milk and banana, sausage for protein and then for the carbs I’ll eat fruit or some vegetables. Or if it’s very high fat content meat then I’ll work out the ratio and sometimes no carbs if it’s extremely high. For fat blocks I eat nuts or almonds, since Will ruined peanut butter for me.
In general terms I would regard myself as ‘eyeball’ zone at the moment, albeit with a fair few cheat meals during the week. I go strict for days at a time and then relax a bit. I’m definitley not paleo when it comes to dairy.
The only other observation I’d make is that I cook my food to eat it barring chilli and stuff like that. I don’t like cooking chicken, steak etc. and then eating it much later. Then again maybe I am lucky to have the time for that, I’m not in a 9 to 5 job. If I’m not working I like to cook meals fresh, even small ones. If I am at work then if I don’t have the time to cook I might not eat, but so be it. More blocks go in whenever I do have the time.
roast chickens are 2 for the price of 1 around 7pm everyday.
i take em home and remove all meat and put it into tupperware and dump the rest. bananas and apples, steak, eggs and recently burgers(just the meat bit) ive been lazy wit fish recently
Cheats include ice cream, chocolate raisens, toast when at my girlfriends(its her only food source), and at work i often end up with weetabix cause i dont have time for much else but it depends.
sugar intake has gone WAY down over the last month or two though
2 for 1 in dunnes that is, just before the hot food counter closes
Bobby – I did say eventually!