8/29
Overhead Squat
3-3-3-3-3
185-205-215-235-235
could do more, ended up tweaking left shoulder so i will hold off on training OHS for a bit
8/28
Overhead Squat
wasn't happy with my performance on 3-3-3-3-3 so i will try again tomorrow.
8/27
"nate"
AMRAP 20 minutes
2 Muscle ups
4 Hand Stand Pushups
8 KB Swings at 2 pood
Only did 14 minutes because i had a class to teach, i completed 12 rounds unbroken RX'd. Easy Workout! Projected 17 rounds in 20 minutes
8/26
3 mile run with 32 pound weight vest on hilly/concrete terrain
completed in 20:23
8/25
CrossFit Central WOD
3 rounds for time:
500m row
21 KB swing @ 1.5 pood
12 burpee box jumps
time: 12:02
8/24
rest day..or so i thought
3 rounds in 8:45 minutes in 102 degree weather on asphalt
185 lb Overhead walk for 75 feet
15 pushups on parallettes
185 lb Overhead walk for 75 feet
15 B 2 pood swings
8/23
Hang Power Cleans
1-1-1-1-1-1-1
185-205-225-235-245-255(f)-255(PR!)-265(PR!)-275(f) will get 275 next week sometime
8/21
21 Front squats/GHD
18 Front squats/GHD
15 Front squats/GHD
12 Front squats/GHD
9 Front squats/GHD
6 Front squats/GHD
3 Front squats/GHD
At 185lbs, Time:16:48
8/20
Full Squat Clean
1RM
225/255/275/290!!
Thanks to Thad for lighting a fire under my ass about this. I know I'm horrible about writing on this blasted website but i guess it's time to stop procrastinating and help everybody out.
So a few nuggets in no particular order:
1. So you like nuts? Do not eat peanuts because they have atherogenic properties. Don't know what atherosclerosis is? Look it up. Do not eat cashews because they come from the same family as peanuts. When eating nuts eat those that are lower in the ratio of omega 6:omega 3. Although you are allowed to eat all other nuts, the types with the best ratio are: walnuts, macadamia nuts, pecans and pine nuts.
2. Grains have anti nutrients? What? I thought they were good for you?! Not only did paleolithic era "humans" not eat grains, but they had no knowledge of how to process them either. Key word here process = BAD! In nature, grains have defensive mechanisms to keep predators from eating them. Hint, we are the predators among other creepy crawlies. Below is a little background on the grain.
* 3 things make up a grain
o Bran-outer portion that contains vitamins and nutrients. Has anti nutrients and is gut-irritating
o Kernel-where you get the caloric content, ex white rice
o Germ-plant embryo, fairly dense with fatty acids
* Grains are a reproductive source, so they have many control mechanisms to prevent predation and abnormal germination
o Main anti nutrient is Phytic acid (basic name is phytates)
o Another anti nutrient is gluten which is a protein (called lectins) attack micro villi in intestine leading to diminished absorption of fats, minerals and many vitamins
o Dairy also has high concentrations of grain lectins, while dairy from grass-fed dairy shows little or none
3. Dairy? But i need my calcium!? WTF mate... "Dairy products are one of the greatest sources of artery-clogging saturated fats in the American diet, and cheeses produce the highest acidic loads of any foods." Dairy lowers the pH of your blood. For you non-science people that means that your blood is more acidic. What does this do? Acidity in blood, among other things causes you to recover more slowly. So much for that perfect post-workout meal, witht he mst perfect timing after that perfect workout huh? Your blood wants to be more basic (higher pH, around 7) so what does the body do to get rid of this acid floating around your circulatory system? First off, calium is sluffed off from your bones so that it can make your blood pH more basic. Osteoporosis anyone? Sounds fun! Of course this process (Osteoporosis) may take many decades but, it can affect you down the road. Another way the body rids itself of acid is by breaking down muscle fibers to help decrease the acidic balance. Dang, so im not only losing bone mineral mass but im also losing the awesome muscle i gained while doing my crossfit workouts? Technically, you are pissing everything away. All this calcium that is sluffed off is leaving your body through urination. Do yourself a favor, eat alkaline foods (foods that have a net basic reaction in the blood) Vegetables and fruits are the keys to success in this instance.
4. Calcium, AGAIN?! I know im beating a dead horse by now, but in the case you forgot calcium is important for bone mineral health and many other physiological reasons. So how do you get calcium if you are not eating dairy? Eat more vegetables and fruits to take place of dairy/grains! Wow, that was easy!
5. So im confused on how much im supposed to eat because i hear both the information about Barry Spears' Zone and Cordain's Paleo diet at the same time! I'll break this one down barney-style because most people seem like they have lost more than a few brain cells recently. If you are 100% Paleo Diet or that is your intention, that amount you eat at meals is the amount necessary to make you feel satisfied. What does satisfied mean? It's when your tummy says that you really don't need anything else to eat. This does NOT mean that you stuff your face until your are in pain, that is satisfied exaggerated to the extent of hyperbole. Chill out, eat slow, chew each bite until it is broken down, and do not inhale (even President Clinton said this, so it must be true!). If you are looking at tweaking your performance while on the Paleo diet, then this is where you may want to start including the Zone blocks into your dining experiences. This is where people get confused because they often hear blocks synonymous with paleo. Timing, nutient density, grams, blocks, supplements, phase 1-5, recovery, muscle fatigue, fats, carbohydrates (low and high glycemic load/index), and proteins among many others are all key words that are possible avenues of approach when thinking of tweaking your performance. It can get highly technical so i'll leave that out for now.
I'm reading The Paleo Diet for Athletes by Dr. Cordain and Joe Friel for the third time in a year. I figured most people have questions pertaining to the paleo diet so i will post important nuggets of information that i can gleen from the book specifically pertaining to new and advanced paleo dieters. So check back regularly.
Yes, the title of this blog refers to a Hollandaise sauce but it is much more than that. It is a metaphor explaining the events that happen around you or I. This doesn't have anything to do with the obvious, but more so the subtle things; like how you explain the complexity of how your successes and failures occur in your life. Call it luck, call it superiority to others around you, call it an unfortunate malady, call it sweat on the bar, or call it bullshit. Really you can explain anything and everything away every time, but the problem with chalking everything up to excuses is the nagging feeling it leaves you in your future endeavors leading to future failures.
Psychological research demonstrates that we have a strong inclination to label whatever stands out as the most memorable event as being the cause of things, whether good or bad. This "sauce bernaise" effect affects your future performance.
When you fail, seek success again and again. This can be attributed to persistence or "getting back on the horse." To keep the metaphors rolling, "when life gives you lemons make lemonade." Therefore, instead of harboring ill feelings toward "unfortunate circumstances" that affect you negatively; learn, improvise, and overcome.
The history behind this post is many of the "unfortunate circumstances" that have happened to me. I can list in order these "circumstances" that currently affect my focus that i actually lose sleep over. During the Regional qualifier in the second workout i blame my slower time on the fact that the competition was put on pause for a few hours due to a thunderstorm. This led to my downfall by mitigating the meticulous timing and nutrition plan i planned for an incomprehensible recovery following the 1st workout and leading into the 2nd. Since then i make excuses saying that always my second workout in a series of 3 is my weakest. Blaming the "sauce bernaise" in this way i unknowingly sabotaged my last chance qualifier workouts. I turned off the switch in the 2nd workout AGAIN, and not only blame it on always performing bad on any second workout also because i had the flu a few days previously and was not feeling 100%. I wasted away that chance to go to the games. Today, i recorded a time more than 3 minutes slower than 6 weeks ago on the Spartan workout. I cannot count the innumerable excuses i have made up for it. Lack of energy because of not eating enough during a 6 hour waiting period, a nagging shoulder injury, starting off too fast, a self-defeatist attitude halfway through (this i have been harboring since the regional qualifier AND the last chance qualifier, thanks 2nd workout), or even something as stupid as feeling intimidated by the awesome athletes and CrossFit family struggling right next to me.
So really what is the problem here? Not to be egotistical but the problem is me, myself, and I. I am done making excuses, what is done is done and the only thing i can do to drown out the "sauce bernaise" is to develop a strategy to focus my intentions and dreams on what is right in front of me. The building blocks, the status quo-3 on and 1 off, nutrition, positive influences, new founded focus, and maybe even a little bit of luck. With the tools of success within my grasp i will try my damnedest, i will succeed, and if my best is not enough i will pick up the pieces, formulate a plan, and try again. Why am i willing to take the metaphorical punches of Evander Holyfield and keep standing up even though i am black and blue with bruises? Because I AM AND WILL BE THE BEST!
The past weekend my grandmother passed away after struggling with Alzheimer's for only two and a half years. This shocking event made me rethink my outlook on life. I have always been optimistic about life, but i realized my laissez-faire approach was not the best way to conquer the goals i have set nor does it help my motivation. I will now take a more serious look at the direction my life is going and create change that is only positive and will spur productivity.
Rest in peace Nancy Campbell, 76 years old. Wife of Sonny Campbell (57 years), Mother of 4, Grandmother of 7, and Great grandmother of 5.
http://www.austin360.com/recreation/content/recreation/stories/2009/04/0413fitcity.html
A writer for the Austin American Statesman has written an article about CrossFit Central! Make sure you go read it! We are a constantly evolving culture of fitness and diet enthusiasts and the revolution is spreading!
