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19 thoughts on “Tue, Oct 13th”

1. back in cork for the week following my close shave with the man flu…thus me avoiding the gym and hey presto i escaped without much more than the sniffles.

   did FRAN for the first time today in globo gym Cobh, 16:32 as RX’D.

   the kipping was awkward as hell due to argos style pull up bar without enough ground clearance, meaning i couldnt really swing my legs and a bar to bounce my rib cage off if i kip too much, but overall i’m happy. i know i can knock off serious time with proper kips and douchebag levels of abuse.

2. oh this young guy that worked at the gym came up to me after and asked if i always train the “crossfit way”? i was wearing my stylish DFTU t-shirt.

   this was the most encouraging thing i’d ever come across in a globogym, he was giving out about the aqua-aerobic, 5 minute abs type crap and saying that all the staff trained with crossfit as a result of stephen mcgrath http://www.rebelsfitness.com , a guy who used to work at the gym but who now owns his own kettlebell/mma gym in little island cork.

   so hats off to whoever the hell he is, i think i’ll go there tomorrow for some more fun.

3. What gym were you in Garv?
   I met Stephen McGrath about 18 months ago, he is top class. It would be interesting to see him at the invitational to see what he could do.

4. Just looking at his page now- looks like he has a CrossFit-style box with roll-up door and all? Nice set-up.

5. Spot the Crossfit Ireland shirt in this video – http://journal.crossfit.com/2009/10/inside-a-cf-football-cert.tpl

6. It’s @ 2.45 for time poor people!

7. Ruairi, in reply to your question about the level 1 cert pat and i were at recently, we realy enjoyed it. We were a little worried that it would not be much good as we were disappointed with the gymnastics cert and thought the level 1 might be the same but Lisa and Mike ray and Rob were excellent lecturers and coaches. Pat Barber and Courtney were excellent also. There was 70 people on the course but it ran like clockwork with plenty of short breaks throughout the day. They were a very professional and it was pretty obvious they have been doing certs for a long time.
   As you know all of the content they cover is on the journal but it was great to have it all compacted into two days of lectuers and practicals. Having said that it wouldn’t want to be anymore expensive than it already is and i wouldn’t do a level 1 again i would just go on the journal to review anything i was unsure of.

8. I read that Robb Wolf blog post yesterday, do ye think the zone is too carb based? He certainly thinks so in some of his other posts. He points out in this post that he thinks that food quality is more important than food quantity, a reoccurring idea on his blog and prob many others too. While I imagine that the quality of food does have a great deal of influence on recovery and continued gains, surely a measured approach should be as important or does only relate to the zone as paleo is “much stricter” in terms of the food you can eat?

   Has anyone done strict paleo and how did they find it when compated with the zone?

9. Mileage will vary considerably with food.

   As a general rule though, it seems that if you naturally gravitate towards being fat and/or sick, focusing on food quality makes a gigantic difference. Reasons for this could range anywhere from inflammation control to easy portion control to food allergies/autoimmune stuff and any random combination of these (plus other stuff in between).

   People who are naturally lean and athletic can often get by just fine thankyouverymuch by focusing on food quantities. These people are commonly known as “assholes”.

   It’s generally impossible for folks from either end of this spectrum to understand what the hell the other is talking about, and they usually form the view that the other camp is making this shit up.

   Where you fall on the spectrum can be best identified by giving a paleo/zone approach an honest go for 2 months and seeing if anything dramatic happens.

   There’s lots of other factors to consider when deciding on what exact form your approach to nutrition is going to take though, psychological ones being a biggy.

   If you have a tendancy towards being crazy, for example, something very regimented like a weighed and measured Zone diet will give the craziness a vehicle through which it can really shine. A focus on food quality will generally be a safer option here.

   You can only really make concrete recommendations on a case by case basis.

   In general, the simple answer is that high quality food in appropriate quantities makes people kick ass at most things. Everyone already knows this though.

10. i wish i was an asshole

11. damien – do i even need to make this smart comment.

    ger – i was in the gym in cobh, i think it’s “Aura” or something like that. horribly ill equipped gym but a gym none the less. i’m down in cork till friday of saturday so i wouldnt mind heading up yer way either if you or pat are training tomorrow or thurdsday?

12. Garv, im doing the crossfit total tomorrow, Pat is doing either Fran or Elizabeth, we are both following main site at the moment. We will be training at 3 pm in the Hibernian gym. Your welcome to join us, i will be working at the gym from 7am-3pm if you want to train earlier. Thursday is a rest day for me.

13. ger – is that the gym we went to for langerfest ya?

14. Thats the one garv. My phone is 0879047849 give me a buzz when your coming. I’ll meet you at reception so you wont have to pay.

15. Ger-

    Thanks for the mini-review, we were curious what you guys made of it, as you don’t pull your punches on the old certificate reviews…

    Good stuff.

16. everything will said is 100% true in my experience

17. Tony: Box Squat 100×5, 7:02.4
    Jason: RDL 70kg x5, 6:52.4
    Dale: Squat 115kgx5 8:08
    Robbie: Squat 75kgx5, 7:40.8
    Stephen: Squat 115kgx5
    Double D: Front Squat 80kg
    Damien: Front Squat 80kg, 7:39.7
    Louise: Front Squat 57.5kg, 8:13
    Lisa: Front Squat 45kg, 9:33
    James: Deadlift 130kgx2, 7:15
    Pat: Press 65kgx4, 7:17

    Essentials:
    Craig: 9:38
    Ciaran: 9:47
    Scott: 6:40
    Kieran: 6:44
    David: 6:30
    James: 6:30

18. Awesome row time Jason!

19. Nice, sub-7 is sweet!