Workout of the Day:
Strength Work
then
As Many Rounds As Possible in 12 Minutes of:
3 Ring Dips
6 Kettlebell Swings
9 Air Squats
Post lifts, loads and scores to comments.
Time to commit to Zovember! You can either commit to Zone, Paleo, or Primal.
- For Zone, you can either chose to weigh and measure or eyeball. If it’s your first time zoning, weigh and measure for the first two weeks at least. If you’ve zoned before, you should have an idea as to what constitutes a block, so eyeballing might be an option. The advantage of Zone is that technically, no food is off limits so long as you balance out your blocks.
- For Paleo, cut out all wheat, bread, rice, sugars, and dairy. If you couldn’t pull it out of the ground, cut it down from a tree, or catch it with a stick, it’s not Paleo. Paleo doesn’t require you to balance out your carbs/proteins/fats but we’d prefer if you could get protein in at every meal, and aim to increase your veg intake above what’s ‘normal’ for you.
- For Primal, I’ll allow dairy, but you’ve still got to cut out anything processed or filled full of sugar.
- Since you’re going to ask, if you sort out your diet, yes you can drink at the weekend. Drinking at the weekend does not entitle you to a kebab on the way home, or a breakfast sambo the next morning!
If you’ve any other rules you want to add on yourself, post them in comments. All we’re asking for is a four week commitment to a different diet. In the grand scale of things, it’s not that hard.
Ah sure I suppose I’ll give it a go for Novermber!
Sign me up for paleo for the month.
What are the differences between primal & paleo?
So many people were asking about dairy so for the purposes of this month primal = paleo + dairy.
Pat Barber actually called his eating Primal because he gets dairy in, so it just kinda stuck in my head.
Now eat some more Eamonn, you’ve burned precious calories typing up that question!!
From looking at this then, my diet is Primal. If I could get the weekends better, I’d be laughing.
Colm/Will,
Did I leave my sports watch in the gym, again ?
Thanks.
Primal looks interesting , it also Sounds GARRRRR!!! , i might try this as no dairy just would be hard for me.
Can we have coffee if we’re doing primal?
Count me in for 30 days of zoning… Ill be up later to collect royalties for the use of ‘Zovember’ Ha!
Eve, how I’d see it you can have coffee but keep it to about 3 cups a day, it should be black coffee (americano), with a slash of milk if that’s your thing, but avoid latte’s, cappuccinos etc. especially from Starbucks and the like, loaded with sugar.
I’ve been pretty much Paleo/zone ish for the last while with dairy. For November I’m going to go Paleo(no dairy) with rough zone proportions at each meal. I’m going to try avoid booze as much as possible and try cutting down on fruit as a source of carbs and try getting more veggies in instead. I’ve tended to drift towards eating a lot of fruit and less and less veg recently. I’ll try Eamonn’s suggestion of eating 1/2 my carbs post workout and see how that goes.
Tony: Power Snatch 45kgx3, Snatch Balance 40kgx3, 14 rounds + 2 Dips as rx’d
Stephen: Squat 122.5kgx5, Weighted Pullup 8.25kgx5, 12 rounds + 3 Dips as rx’d
Eamonn: Squat 77.5kg x5, Press 50kgx5, 12 rounds +2 Squats as rx’d
Dale: Deadlift 130kgx5, 11 rounds + 3 swings as rx’d
Special K: Deadlift 130kgx5, 15 rounds + 3 Dips as rx’d
Sharon: Deadlift 120kgx5, 10 rounds + 3 dips (partial ROM dips)
Double D: Clean work
Jeff: Deadlift 130kg, 10 rounds as rx’d
Louise: Deadlift tech work, 10 rounds (red band)
Pat: Deadliftin’, 10 rounds as rx’d
Jason: Deadliftin’, 13 rounds + 3 dips as rx’d
Eve: Deadliftin’, 10 rounds + 6 swings (negative pushups)
Sarah: Deadliftin’, 11 rounds + 3 dips (red band)
Lisa: Deadliftin’, 11 rounds + 2 squats (negative pushups)
Garvan: Push Pressin’, 13 rounds + 7 squats as rx’d
Scott: Mobility work, 11 rounds as rx’d
Brendan: Deadlift 100kgx5, 10 rounds (negative ring dips)
John: Dealift 75kgx5, 10 rounds + 1 squats (16kg, pushups)
Tom: Squat 85kgx5, 11 rounds + 2 swings as rx’d
*ahem* – I think you will find it was 80kg deadlift – Brendan back me up ; )
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