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27 thoughts on “Wed, Sept 2nd”

1. Cant wait for later on tonight after two weeks of boozing like a fish & eating crap like a fat yank should be fun. I love overhead squats as well…

2. Hi lads, do you have a link to a website where i can buy some good quality fish oils? I just watched Dr. barry Sears video on the journal and i think its time to invest in some miracle drug!

   It’s got to be Fran for Saturday!

3. Ger:
   http://www.carlsonlabs.com/product_detail.phtml?prodid=10025836 this is the fish oil the lads have down below in the gym. Tasty stuff it is too.

   I don’t think I have been in Crossfit long enough to have an appreciation of the plethora of WODs but I did have a look at Fight Gone Bad and ouch, it looks savage! I won’t be there on Sat but it still gets my vote!

4. as i wont be taking part i feel safe in suggesting angie

5. Sarah and I are competing in the annual Liffey Descent kayak marathon this coming Saturday.

   The race starts at 1230hrs in Straffan Kildare and finishes 28km down stream in The War Memorial Park Island Bridge. The winning boats will expect to be in Island Bridge in approx 1hr 50mins.

   The best places to watch the race from are at the big weirs as follows:

   Straffan Bridge (A big crowd here can be hard to get a viewing spot)
   Sluice (opposite Maxol garage Lucan)
   Lucan Bridge
   Wrens Nest Weir (Opposite Wrens Nest pub, Strawberry beds)
   Palmerstown Weir (100m west of The Anglers Rest pub, Strawberry Beds)

   My recommendation for anybody interested is to watch the racing classes (long skinny boats) start at Straffan (all the racers are still bunched up at this weir and it creates a lot of havoc even for the best paddlers) then when wider non racing classes start coming through head to Plamerstown weir. Racers will be fatigued at this stage and mistakes are more likely. We will be in the second or third start in the Senior Wildwater Racer class.

   The Palmerstown Weir is at our club (WWKC) so we should be experts at shooting it!

   If any of you have an hour or two to kill on Saturday afternoon it can be great fun watching the thrills and spills at the various weirs.

   Mid September should mark a return to CF.

   Jason

6. Good luck, Jason!

7. A couple of diet questions. I’m getting alot of comments from my sister this week since were both at home this week and the amount of meat I have started eating this week is causing a few raised eyebrows a long with fat intake particulary all the frying and oil.

   Anybody want to help me out with answering the questions. Why frying (with olive oil) is not bad and fat is good for you. The quantity of meat particulary red meat is being hotly debated with me due to it’s association with cancer. I haven’t read anything about this so I can’t answer myself. I googled Robb Wolf and came across “Cancer & Ketosis” which is a good read but doesn’t mention red meat directly.

   If anybody has some good links on this material I’d appreciate it and I’ll send them to my sister. I’m going to link her to that cordain presentation that Colm linked to here before and the recent Dr Sears lectures on the CF journal to explain where I’m going with the no unfavourable carbs and moderate to high protein/fat intake.

8. No comment on the red meat thing, but as far as frying and fat goes: I think if you’re going WAM then it makes sense to factor it in, it’s not that hard.

9. Maybe not my clearest post in the world, so to clarify-

   1/3 of a teaspoon of olive oil = 1 fat block. Not sure about coconut oil. 1 teaspoon of butter = 2 fat blocks.

   I don’t see why you wouldn’t count these if you’re going WAM, they will eventually add up.

   The other alternative is to use a non-stick griddle pan where you don’t have to add anything. Eventually they become ‘stick’ (like my current one) though.

10. She’s coming from the low fat is healthy brigade. Asking why don’t I grill it yadda yadda yadda. I’ve never really explained the zone diet to her so I’ll just have to link her to the material as I’m refuted on most of the things I say diet wise and I’m not well read enough on the subject to counter act it to a satisfactory degree. She’s reasonable though so If put together some videos and articles she will at least read them..or at least she will have to read them before I’ll entertain the notion of any further descent towards my eating habits

11. If I remember rightly from an old aul Delia Smith Cookery programme I think she said to wipe down non stick pans with paper towels and don’t put them in detergent and she may have added wipe down with a little oil.

    Or another way of cooking meat really nice is to use those ‘George Forman’ type grills. Though I have a Beaumark model which I much prefer.

12. Ruairi,

    Does that mean if you fry 1/3 teaspoon of olive oil its one block even though some might stay on the pan or does the 1/3 take account of that?

    Return to CFI on friday.

13. FYI

    Saw this on the CFNI website – there’s a CF running and endurance Cert on next July in the UK:

    http://www.regonline.com/builder/site/default.aspx?EventID=771031

14. Ok, brief summation of why Eamonn isn’t going to die:

    The studies indicating that red meat are bad for you are more or less universally junk. There’s a couple of different types -

    First up, you’ve got the epidemiological studies in which large groups of people self-report their food intake (boo) and their health is monitored over a period of years. These ones generally discover a link between “diets high in sugar,salt, fat, processed snacks and red meat” and various forms of cancer. These are just dumb.

    If your study assumes that red meat consumed on pizza has equivalent health effects to red meat consumed without pizza, I don’t know how the hell you can consider yourself a scientist.

    Then you’ve got the high temperature cooking stuff. Some studies have found that burning the living crap out of your red meat will produce large amounts of carbon and other combustion by-products that are though to be carcinogenic. There may actually be some legitimacy to this, so dont eat burnt food. Civilsed people cook their steak rare to medium anyway.

    You’ve also got a number of studies floating around trying to indicate that frying food is bad for you. This is true if you fry with vegetable oils and other bullshit man-made fats. Vegetable oils are high in omega 6 fatty acids (the kinds we want to minimise), and have this nasty habit of going rancid and forming compounds with various levels of toxicity when heated. Avoid. Cook with coconut oil, butter or olive oil and you’ve very little to worry about on this front – these fats are very stable at the temperatures that can be achieved at home on your frying pan.

    Last but not least, we’ve got our good friend saturated fat. This stuff has got a bad reputation, and it just plain doesn’t deserve it.

    First of all, we need to realise that of the (rather small) total amount fat found in red meat, most of it is actually monounsaturated – the kind of fat that even the most vocal anti-fat lunatics agree is quite good for you (olive oil anyone?).

    It’s also lost on most people that there are several different kinds of saturated fat, and the type found in something like beef is primarily steric acid – a saturated fat that has the effect of raising your HDL while leaving your LDL more or less alone.

    The effect of this is that your total cholesterol will go up, but your lipid profile will be improved by it! HDL is good shit, you want more of it. If you did want to get excited about your LDL count (which is a bogus number anyway on a standard blood test for reasons I’ll go into if anyone cares), it’s not going to be adversely affected by eating real meat anyway.

    A key word however is “real” – meat from feedlot cattle is a confounding variable that generally isn’t controlled for in these studies (they dont seem to control for anything else, so why start now?)

    You dont get a lot (any?) of this in Ireland, so it’s not something that’s particularly relevant to us, but it doesn’t take much imagination to figure out that eating a cow that has spent it’s entire life being force fed grain, antibiotics and growth hormones while being confined to about 10 square feet with 4000 other cows is a different situation to eating Daisy, the naturally reared cow who has freedom to roam around 20 acres of grassland and has never eaten anything more outlandish than the occasional dandelion.

    The fat profile of the meat from these 2 cows is very different, and treating them as equivalent is another ridiculous move.

15. Excellent stuff Will thanks. I’ll get my sister to read that later and see what retorts she has. The organic vs non organic meat and chemicals used was another point brought up. Which of course is true but she seems to think Ireland are up to shenigans with it’s livestock also. Any truth to that? how are our little feathered chicken friends treated here when not sourcing the one’s labeled as ‘free range’ & ‘organic’ etc..

16. will-
    on oils…whats the consensus on grapeseed oil and sessame seed oil?

    i just bought a bottle of grape seed oil…i’d hate to throw it out

17. Chickens can get a pretty raw deal alright, I’d look to get free range versions of the poor bastards just from a moral standpoint.

    In terms of affecting your own health though, chicken breast is so lean that you dont have to worry about it (any nastiness they’re exposed to is stored in the fat tissue).

    The fat profile of whole chicken could be heavy enough on the omega 6 front to warrant seeking free range versions (who have the option of eating grass and insects), but really, it’s the overall balance of omega 3:omega 6 in your diet that matters more than the absolute quantities, so if your wallet is hurting it can make more sense to buy cheap chicken and take more fish oil to compensate.

    The whole organic vs non-organic thing is a bit of a smoke screen – you can feed a cow organic grain and still keep the label, but the meat would still be crap.

    This is all of very, very little importance though. Total quantities of food matter more.

18. Wouldn’t bother with it myself Garvan. Raging amount of omega 6s in there, although it is pretty heat-stable.

19. On a completely different topic, if it continues to rain are we subbing the runs this eve ?

20. Will, I’d be interested in the bogusness of the LDL test, shoot me a mail or we can talk on friday.

21. Bobby,

    http://www.proteinpower.com/drmike/weight-loss/low-carbohydrate-diets-increase-ldl-debunking-the-myth/

    Basically, they indirectly measure LDLs most of the time, as it’s easier/cheaper to do so. But the equation doesn’t work too well when your HDLs are out of a certain range.

22. Sue,
    I’m cruel and in that I made the 12 o’clock class run in the rain. Will might be more compassionate, especially if it’s heavier than it was at 12.

23. Screw that, elite fitness has to be forged in the rain sometimes.

    Far more tactical.

24. We’re running in the rain, end of story, I’ve psyched myself up for Nancy can’t change mind now!

25. Thanks for that Pat.

26. Stee – 15:04 (20Kg)
    Stephen – 21:30 (row 500m)
    Tony – 18:46 as rx’d
    Eoin O’K – 16:13 (30Kg)
    Pixie – DNF
    Garvan 12:51 (22.5Kg)
    Lisa – 19:35 (17.5Kg)
    Pat – 21:13 (30Kg)
    Paddy – 12:50 (3 x 500m row/15 wall squats)
    Sofia – 15:00 (3 x 500m row/7Kg)

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