The Goal is Uncomfortable

Ancient Man...

2009-08-31T11:32:00.000-07:00

Ancient man and a few theories that have zero research behind them. BUT what we do know is that they ate pretty damn Paleolithic. My question goes out as to what time of the day they ate? I'm sure they didn't eat 4-5 times a day and even if they did I feel they made the two biggest meals of the day at breakfast for the days energy and before sleeping. Now I know what you are thinking YEA breakfast I love breakfast but I generally don't eat after 8pm or have a tiny snack before bed.

My personal food plan that I have found so far to work very well for me is during the day very low in carbs. Besides my PWO meal I eat almost no carbs. The ony time I will eat carbs is at night generally anywhere from 30mins to 2 hours before bed. If it is a cheat night that generally means alot of carbs to give you an idea last night was a cheat night I had. 7oz Grassfed Hamburger 13-15g Fat from Bacon for dinner then around an hour later I had 1 Pint of Blue Bell Vanilla and Chocolate Ice Cream, 2 bananas, and a pack of M&M's.

On a more normal night I may have more Pro,Fat. Or just several Zone blocks of Fruit. I do not measure my night carbs. and do not plan to do so until before the qualifiers. But I do believe that our ancestors ate and then slept and our bodies had to store the energy in case we had no food for the next day which I'm sure we always did not. That storage of carbs can allow release throughout the day. I know I have not ever entered Ketosis on this meal strategy as I have several times in the past and know how my body reacts to it.

So to those who feel eating before bed is a no no. If you want to lose weight probably, if you want performance I don't think it hurts if you eat pretty Paleo 95% of the time, and I have found low to no carbs during daylight up the Pro,Fat keeping very close to the atheletic zone blocks but do not add the 3x fat for those last 2 carb blocks as you generally still eat them just at night. Does this mess your "zone" up maybe a little. But my Strength and Metcon ability has definately jumped to make it all worth the while.

As a Side Note: Everyone has different genetics. Find what works for you this is key. Try different things. For Example, Jason Khalipa eats well but by no means Paleo or Zone and he won the games last year and would of this year if he didn't unfortunately almost die on the run. He found what works for him in Eating and Programming. Eat well and enjoy the day everyone.

Deadlift Importance..

2009-08-31T10:38:00.000-07:00

Lance Mosley @ Dirty South Nailing 43 DL @ 275# in 3 Mins after suicide run. Owner Trainer @ Crossfit Hardcore. www.crossfithardcore.com

This new cycle will have some new programming emphasis for me. With such weaknesses as Overhead Squats, Snatch, and running. I still find that of which people complain most from the games is the run. We say what we must about marathon runners being weak. Physically yes, mentally sometimes I think we have things we can only learn by a long grueling run. It's that place you have to go for your Qualifiers and Games that I feel you need to not walk on 10k+ runs EVERY TIME.

The last cycle had very heavy emphasis on Deadlifting which I will still encompass just not to the same extent as my CNS has been very fried this cycle but in a good way of course. As I feel having Max Deadlift ability AND the ability to bust out 50 Reps Tabata Style at 315# is simply not simply badass, but probably one of the best things I have done to improve myself as an athlete. As far as evidence to this let's look at this years qualifiers. Here's events this year I feel would of been easier with badass deadlifting capabilities.

Mid Atlantic Qualifiers:
Second WOD:

3 rounds for time:
10 deadlifts at 275 lbs / 185 lbs
50 doubleunders

Great Basin Qualifiers:
WOD #2
Complete 5 rounds for time of:

Deadlifts x 7 reps (275#/185#)
30 Air Squats
7 Handstand Push Ups

Norcal Qualifiers:
Day 2 Workout:
22 deadlifts @ 315#/185#
Farmers walk with 45#/25# dumbbells to top of inner loop (hill)
22 thrusters with 45#/25# dumbbells
Farmers walk with 45#/25# dumbbells to bottom of inner loop (hill)
Run to pull-up bar and do 22 chest-to-bar pull-ups
Run to top of outer loop (hill)
22 overhead squats @ 95#/65#
Run to bottom of inner loop (hill)

Canada West Qualifiers:
Saturday WOD1: "Every Rep Counts"
As many rounds/reps in 20 minutes of:
10 Wallballs (20/14 lbs)
10 Box Jumps (20")
10 Deadlifts (205/145 lbs)
10 Burpees

Canada East Qualifiers:
Event #1
Deadlift 1RM

And My Dirty South Qualifiers:
Workout #1

3 min Max Points Suicide Run
2 min Rest
3 min Max Rep Deadlift (275 lb. Men) (185 lb. Women)

Rocky Mountain Qualifiers:
Workout #1:
3 rounds for time of:
8 deadlifts, 300 lbs (195 lbs for women)
400 meter run

Midwest Qualifers:
Workout #1:
21-15-9 Reps for time of:
Deadlift - Men 275LBS/Women 185LBS
Pullups - Chest to Bar

Asia
Workout #3:
900 Meter Run
15 Kettlebell swings (2pood male/1.5 pood female)
15 Tire deadlifts (215 lbs male/130 lbs female)
15 Meter lunge w/ dumbells (45lb male/30lb female)
15 dumbell cleans (45lb male/30lb female)

Northwest Qualifiers:
1RM Deadlift

That's 10 Out of 15 Qualifiers. And not to mention the Games that have DIRECT need for a big 1rm and besides Jeff Leonard, most of the heavy deadlifter's placed very well on the Snatch event. Could this be due to there awesome all around capabilities, well yes that is indeed part of it but I feel the Deadlift to be possibly the best all around lift for crossfitters. But then again I am a weak squatter. So atleast I'll point out a personal bias.

New Cycle Coming Soon...

2009-08-31T09:20:00.000-07:00

Today was a heavy double day. Ate breakfast around 5:30am with 7oz of Grassfed Beef, standard supplements, and 3 slices of lovely Organic Uncured no Nitrate Bacon and 1 large slice of Beef Bacon. Started with a workout from the Rocky Mountain Qualifiers. Went and reviewed the video to watch the standards first. This workout is right up my alley with my past cycle. Heavy Deadlift and Short Runs.

3 Rnds
8 Deadlifts 300#
400m Run

Time= 5:34 or 7th Place at Qualifiers it was there first event too which makes them fresh.

Rested about 10 Minutes then to work on getting a little volume and strength back into my knee I did.

3rnds
3 Thrusters 135#
6 Burpees
9 Power Cleans 135#

Time = 4:40 Knee was tender so took it at about 85%.
Post WOD. 25G Pro, 9g Carbs

Today's Training

2009-08-30T10:11:00.001-07:00

Skipped Breakfast today Took the normal Supplements. Green Vibrance, Saw Palmetto, Cinnamon, 5g Fish Oil, A Multi-Vitamin, and Zinc.

Workout:
1-1-1-1-1
Did 55#,75#,75#,75#,75#

Then

Tabata Double Unders for Lowest Score
20/10 Rest intervals, for 4 Mins
Low score was 30.

After the second round I messed up and had to stick to 30.

My Goal is to Up my volume accordingly over the next week to two weeks then drop volume for a week and increase slightly over all time periods until I find that burnout point. At which point it's time for something new. A lot of theory's to test and ponder upon. If there are two sets of letters aka (G) (W) then its two WODS. My knee if finally getting better I could front squat yesterday for the first time squatting at all in almost 2 weeks.

My weeks WOD Scheme has gone as such.
M-(W)Heavy CJ 15 mins, Total Weight on bar moved 3075lb
T-(GW)Amrap 20 mins, Weight moved on KB 3850lb
W-Off
Th-(GWM)Team WOD, Total Weight on Bar 1250
Fr-(G)(W)3x Max's
Sat-(W)(GM) Front Squats, Run/DU
Sun(Today)-(GW)(G)Weighted Pull-ups, Double Under

New Blog, and Bad Diets

2009-08-30T09:38:00.000-07:00

This is my new blog. I decided to start it to Log all my Training and thoughts and information for people to share. It will have very similar articles and information as my Gym Blog but I feel I can have the ability to share much more on this open forum as it is whatever I feel posting here. It can be in regards to anything so to start some information on me.

I am 22 years old and reside in the beautiful Naples,FL. My life revolves around working and CrossFit which is slowly in the process of becoming my job as well.

Today I will put up a Zone friendly Article. It shows a recent study that links a moderate Carbohydrate diet(zone) and the importance of glucose in brain function, satiety, and fullness. Surprise the USDA Sucks! Oh I forgot to mention there will be some things in this blog that may offend. Sorry to those too sensitive haha.

Moderate Carb Diet: Improves Fullness

USDA Food Pyramid

Zone Food Pyramid