January 10, 2010 in WOD by Turbo
Monday, January 11th, 2010
Pullups
Workout of the Day
Hang Power Snatch 5-5-5-3-3-3
200 DB/KB Swings for time (55/35)
Real Food Challenge Update
So far I have received a grand total of 2 photo entries for the challenge. Just a reminder that the deadline for entry is this Friday. If you want a chance to win 3 months of unlimited training, make sure you email your “before” photos to tania@crossfitwinnipeg.com. You don’t have to show your face on the photos and we won’t show anyone the photos unless you’re one of the finalists. Even if you are a finalist we will not post anything on the website without your permission.
Many of you have been hesitant to participate because you’ll be away on vacation during the 8 weeks. I would encourage you to participate anyway. Vacations can do wonderful things for the reduction of cortisol and fat loss and being away from home is no excuse to eat badly. To prove it, I’m going to post my workouts and food log in the blog comments while I’m here in Mexico.
– Coach T
29 Comments to “Monday, January 11th, 2010”
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January 11, 2010 at 9:42 am
Snatch is my poorest lift
65-75-80 x 5
85-90-90 x 3 (pressed the last part out of both the snatches, so technically does not count as a lift)
WOD – 9.30 as rx’d
January 11, 2010 at 11:47 am
Snatches got tough near the end. Finished with my last 2 sets of 3 at 135#
WOD crushed me at 14:03 as rx’d. I really thought this would be easier than it was
January 11, 2010 at 12:21 pm
Butt DOMS from the 1 leg squats!!
I thought the WOD had an extra ’0′…did 20 and felt great! The last 180 were hard, though…
re: snatch – Not true max weights, but working on technique – did sets of 115 and 135; got the weight up easily enough, but not happy with hip extension beginning. Snatch is such a tough muscle memory movement – feels great when you get it, but difficult to get it consistently.
January 11, 2010 at 12:53 pm
Snatch is not one of my better lifts either.
40-45-45 x 5
50-50 x 3
Had to go really light on the wod as I wasn’t sure what 200 rotations on my shoulder would feel like. Used 20# and finished in 6:48. Felt pretty good and I think I could have gone heavier. Better safe than injured I guess.
January 11, 2010 at 1:14 pm
10:21 RX’d
Forget my snatch weights…but just for the record…I would snatch before cleaning anyday
January 11, 2010 at 2:04 pm
Rest day for me but I do have an interesting article for anyone thinking of doing the real food challenge…
http://www.paleonu.com/panu-weblog/2009/12/25/panu-eating-and-high-intensity-training.html
I mostly like the part about “the writhing-on-the-ground post workout ritual” but the nutritional info might be helpful too.
January 11, 2010 at 2:58 pm
Kimberly,
I was taking a study break at school and decided to check out that article on my blackberry. It was so interesting that I read the whole thing on this tiny screen!! I also delved deeper into his intermittent fasting theory and there are some very compelling arguments in favour of that diet technique (although the anti-zone rants on that blog are counter to what I’ve heard from trainers @ CFW.)
Very interesting read, thanks!
January 11, 2010 at 3:57 pm
@Luke
I’ve done a lot of research and experimentation with intermittent fasting. In my experience, it’s important to get your basics down re: sleep, stress and food quality before going down the IF road. For most people in this society I think it’ll be a no-go. But it can be real good for some people.
January 11, 2010 at 3:58 pm
Hmmm… “a lot” might admittedly be a stretch. Don’t want to sound like I’m a know-it-all on the subject. Sorry to make it sound that way. I did enough to become personally convinced. Take it for what it’s worth I guess
January 11, 2010 at 4:11 pm
@Kimberly
Interesting article. It led me to check out a few of his links, which led to more reading and more links, which ultimately has led to me not getting my work done!!
January 11, 2010 at 4:12 pm
@brendan
You don’t know it all?!!
January 11, 2010 at 4:39 pm
@brendan
@Luke
I as well have done plenty of reading on the subject and I 100% agree with B. Get all your ducks in a row first before experimenting with IF. Your lifestyle should be so in tune that you can wake in the morning w/o an alarm clock before you venture down the IF road.
If you have time, listen to the Paleolithic Solution Episode 4 from Robb Wolf. He talks about IF and when you should (if at all) implement it.
http://robbwolf.com/?p=960
January 11, 2010 at 5:00 pm
One more comment on the IF topic, this is an excerpt from Robb Wolf. Note the last line.
“I just received this email, thought I’d pass it along. A key feature I’d like to point out is that Mike got his food quality squared away, made sleep a priority and used intermittent fasting in measured, smart doses. The result? Better performance and health. This is BTW, the order of opperations in how to implement this stuff, food quality, lifestyle THEN play with IF. IF is not a fix-all for a shitty lifestyle.”
Here is the link:
http://robbwolf.com/?p=360
January 11, 2010 at 7:26 pm
@Luke
Re: IF – I agree with B and MLC on this one. I’ve experimented with IF and had fairly good results, but the problem is that people will see it as some kind of cure-all when they don’t even have the basics down. In a world where so many people, especially women, have unhealthy relationships with food, this has the potential to make things worse.
Re: Zone – I wouldn’t call myself anti-zone, but I think some of the problems with IF are also present with the zone. Asking someone who has an unhealthy relationship with food to weigh and measure food seems like a bad idea to me. And even worse is the concept that you can eat crap, as long as you weight and measure it! People will have a lot of success with the zone because it restricts calories and is moderately low in carbs, but if you lower the carbs even more and up the protein/fat, you’d probably do even better.
January 11, 2010 at 7:37 pm
I promised I’d post what I ate:
Saturday Lunch – jerky, nuts, apple on the plane
Saturday Dinner – Odered fish and “solo verdurras” (vegetables only, no rice) at the restaurant. got drunk on a single margarita and wasn’t hung over the next day, this is my new drink
Sunday Breakfast – whey protein & berries
Sunday Lunch – protein style burgers, wrapped in lettuce instead of a bun
Sunday Dinner – Grilled Chicken, Steak, salad, grilled veggies, homemade salsa and guacamole, sauteed mystery greens (I really have no idea what they were but they looked better then the other greens at the market)
Monday Breakfast – leftover chicken, cantaloup, celery with almond butter
Monday Lunch – shrimp and avocado salad at “El Shrimp Bucket”, grilled fish with grilled veggies and guacamole on the side
Hang Power Snatch – 5 x 5 @ 31kilos, I couldn’t do 3′s because the next weight up was 36 kilos, which I just managed for just one rep
Thrusters – 3 x 3 @ 41kilos – happy with that, I should be able to hit 3 x 95lbs when i get back
200 dumbell swings @ 35lbs – 12:55 – you would think the dumbbell would be easier but that thing was so big I had to bend over quite a bit to avoid hitting myself in the pelvis.
January 11, 2010 at 7:39 pm
The big news for the day: Annette got a pull-up today! Actually, she got two beautiful, strict dead-hang pull-ups. It was awesome.
January 11, 2010 at 8:16 pm
85 95 105 x 5
115 120 125 x 3 (The last set at were more presses than snatches)
16:09 with the 45kb. tore a callus on this one. haven’t done that in a while
January 11, 2010 at 9:14 pm
WHAT !!!! WAY YO GO ANNETTE !!! @Turbo
January 11, 2010 at 9:22 pm
Wow, that sparked some discussion! I like that
I don’t want anyone to think that I know much at all about nutrition…but I’m a scientist and I read and then experiment by nature…if only I could be as interested in lab development as my CF times.
I haven’t officially tried IF but now that I’m off the carb treadmill I can skip a meal, either accidentally, or on purpose, and not feel like passing out or dying of hunger. And I have found that the 12-ish hour fast does make my WODs better (if I ate well the previous day).
Congrats Annette!!
Tania, what is a “protein style burger”??
January 11, 2010 at 9:33 pm
congrats annette!!!!
snatch
40-45-50 x 5
55-60-60 x 3
wod 12:52 rx’d
January 11, 2010 at 11:22 pm
@Turbo
@Brendan
@MLC
Thanks for the advice. I certainly was not going to hop on and skip breakfast tomorrow morning before my workout but I am sure once I have been strict paleo for a while I will need my own convincing and may give it a go. I am not looking for a “fix-all” necessarily as I have eaten fairly clean (albeit not paleo clean) for years now. The prospect is just very interesting to me!
I had no idea what crossfit or a paleo diet was five months ago and the wealth of literature can be overwhelming. I really appreciate the guidance in wading through it, thanks!
January 11, 2010 at 11:52 pm
@Kimberly
protein style refers to no bun, it’s just meat with the topings wrapped in lettuce instead of a bun.
@Luke
It’s funny that you mention skipping breakfast before a workout because my experiments with IF were 13 to 16 hours of fasting after dinner until after my workout the next morning and I actually hit a lot of PRs during this time. Now I actually have fish oil and a few bites of leftovers in the morning when I take my fish oil and vitamins so I don’t have to take them on an empty stomach.
Dinner tonight was more shrimp and more avocado. I wonder if I can overdose on shrimp and avocado cuz it seems it’s all I’ve eaten since I’ve been here. But tonight’s dinner had an interesting twist: shrimp wrapped in bacon… hmmmm….
January 12, 2010 at 6:10 am
@Luke
Sorry Luke, I did not mean to imply that you had a ‘shitty lifestyle’. I wanted to re on the IF comment not just directed to you but to everyone reading who is/has considered IF as there are many aspects to consider before implementing.
Re: Zone, I agree with Turbo. I am not anti-Zone but I think it is too way low in protein and for me was too high in carbs. And like T said, quality long before quantity. What the Zone is great for is understanding the protein/fat/carb ratios but I believe you can play around with these and find the magic number for you. I think the Zones ratios are too generalized.
January 12, 2010 at 9:25 am
congrats Annette!
January 12, 2010 at 9:37 am
Felicitations Annette!
January 12, 2010 at 10:54 am
This was a bad ass workout…
Hit a new PR for Snatches, I give all credit to the technique.
95-115-135 x5
135-145-145 x3 (PR)
200KBS 14:04 RX’d
January 12, 2010 at 11:18 am
@tania
Ok good, I was thinking mystery meat! I was eating burgers without buns long before starting paleo but that’s just bc I’m odd
My 12-h fast comment was only for morning workouts, I used to “have” to eat breakfast now I can wait until after the WOD…unless it’s a heavy lifting day, then I throw down an egg and some veggies. I still haven’t figured out when/what to eat when I do a WOD in the afternoon but so far I haven’t met pukey so I’m doing ok
January 12, 2010 at 11:36 am
Woohoo Annette!
Ps. Wish I woulda done the 200 KBS!
January 12, 2010 at 2:37 pm
Congratulations Annette!! All right – seriously, it is my turn!!