Thanks

Thanks to all who came out to the nutrition workshop this weekend. Hope it helps...

Shoot any questions you have to sam@dallascrossfit.com

Respect.

New Start

PSA:

I re-Zoned for 33 days strait, completely strict Zone, 18 blocks, x2 fat for the last 27 days.  I felt pretty good, definitely set some new PR's (and I can whole-heartedly say it was from nutrition and being solid on sleep habits).  If your leading question is, did I feel any benefits from being on the Zone (as your leading question is to determine if YOU should be on the Zone), then I can definitely issue the answer: yes, it works.  If you don't give thought everyday to what you are putting in your body, then you are an idiot of the harshest kind.

I am re-reading the Paleo Diet for Athletes (if you haven't read this, you are again an idiot), and have decided to experiment with the Paleo Diet for the next 30 or so days (more like 45-60 days).  The book obviously promotes the regular tenets of the Paleo Diet (lean meat, fruits and veggies, nuts and seeds), but gives special attention to athlete's nutritional needs.  Basically, I'm going to try this:

-100% Paleo foods

-Zone-esque proportions (I still eyeball my general proportions)

-Only taking in fruit as a carbohydrate for breakfast

-Pre workout: applesauce+whey powder (or any item/combination outlined in P.F.A.)

-Post workout: higher glycemic carbohydrates and protein  (sweet potatoes, etc.; maintaing a rough 4:1 to 5:1 ration of carbs to protein)

I'm going to give this a shot, obviously recording everything I do (please understand the importance of quantification; if you've heard me lecture, you know that if you aren't recording everything you put into your body and every single workout/race, then you are an idiot).  I have approximately 4 months until my first ultramarathon, which I suspect will be plenty of time to see if this works or not, make any adjustments and tweaks, and get some solid increases in work capacity coupled with some sport specific running (see: Crossfit Endurance).

What I want YOU to take from this however, is the hint that if you are serious about your training, if you are serious about seeing improvements, if you are serious about feeling your best everyday, never being tired, never hitting the wall on any workout, and improving your long term health (it's not just about the WOD from today, but the WOD from today 10 and 20 years from now), then you need to take serious consideration into what you are eating.  

Respect the process.

Sunday 4-26-09

MetCon

4 Rounds, for max reps:

Row

Kb Swings, 53 pounds

Double Unders

Bodyweight Deadlift

Round 1: 1 minute each station, 1 minute rest

Rounds 2: 45 sec each station, 45 sec rest

Round 3: 30 sec each station, 30 sec rest

Round 4: 15 sec each station, 15 sec rest

The transition from row to KB Swings is insane.

Completely did not keep track of my reps.  Linda did not either.

Shit Gets Real

Thank you Aaron for the picture.

"Jason" @ 10:30am

For time:

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

=15:03

Run Interval @ 4:40pm

Max distance:

1 min run/1 min rest

1 min run/50 sec. rest

1 min run/40 sec. rest

1 min run/30 sec. rest

1 min run/20 sec. rest

1 min run/10 sec. rest

...and back up the ladder.

=I think somewhere around 2.2 miles, but I don't know.  I ran into Tolbert on the Katy Trail, and I ran with him for a little bit.

Breakfast: 3 eggs, 2 slices organic bacon, fruit cup (strawberries and apples), half avocado, americano with coconut oil and heavy cream

5-5/6-5

Lunch: grass fed patty, fruit assortment (berries and apples), almonds

5-3-10

S1: beef patty, sweet potatoes, nut medley

3-3-3/4

Dinner: SUSHI.

Approximately 5-10-10

18-21/22-29

Journalistic Integrity?

Rest Day

I was looking up some research for Anthony the other day, who told me he drank Soy milk, on why he should cut it out altogether, or replace it with whole milk.  So, I Googled "soy milk", and this is the very first article I found:

Soy Is Making Kids 'Gay'

Breakfast: 5oz of pecan smoked pork sausage, a cup or two of blackberries, 1 cup strawberries, lots of almond butter

5-3/4-10

Lunch: 2 grass fed beef burgers, goat cheese (obviously not Paleo), fruit cup (apples and berries), black beans (ok, so not Paleo either), almonds

7-3/4-10

Snack: two cheese sticks, almonds (had to buy something at the campus food market, and it was the only thing that didn't have a shit ton of preservatives and additives)

2-0-10

Dinner: grass fed sliders, broccoli, carrots, strawberries, mixed nut assortment (raw, unsalted, cashews, pecans, walnuts, almonds), organic ketchup

5-6/7-10/12

Totals: 19-12/14-42

Bed came early, lots of sleep.  Feeling pretty good!

46 and 16

Breakfast: 2 links pork sausage, 1 pear, 2 cups blackberries, tons of almond butter

4-4-12

Lunch: 2 grass fed beef patties, goat cheese, blackberries, apples, strawberries, and black beans, almonds

6-4-10

S1:

Dinner:

S2: