Yesterday's wod:
Mobility: shoulder - w/ a dowel did one hundred simulated kb swings focusing on full overhead shoulder extension, followed by one hundred overhead/behind the back stretches with the dowel targeted to getting full shoulder rotation.
Conditioning: AMRAP 9 minutes
5 pullups
7 deadlifts @ 225 (subbed 205)
9 air squats
5 rounds and 5 deadlifts - deadlifts were hardest part. pullups were pretty easy. air squats were probably the easiest they've ever been for me. by far the easiest movement in this wod and they didn't even wind me.
Mobility: groin and hip -> light stretching
Tuesday:
Warmup lift - front squat: 3-3-3 --> 115, 125, 145
Conditioning AMRAP 8 minutes
5 kb swings (subbed 5 sdhp @75 lbs) (kb is in the mail. birthday gift from robin; i'm pumped)
5 burpees
8 rounds and 1 burpee
Didn't push it very hard.
Mobility: groin and hip - light stretching
oh yeah - been doing paleo the last 4 days. typical day of food (yesterday)
ReplyDeletebreakfast: grapefruit and blueberries, 20 g protein shake, coffee (black, no sugar or sugar substitutes) when i get to work.
lunch: good sized portion of beets, cucumbers, korean beef, sauteed onions and raw mushrooms, and hard boiled egg, lots of water
dinner: chipotle - no rice, beans, chicken, tomatoes, guac, lettuce
post workout meal: 20 g protein shake, 2 slices of turkey breast, 10 almonds and 2 dried plums
huge accomplishment for me to be cutting out diet coke, dairy, bread, and rice. emphasis on the diet coke: http://thechart.blogs.cnn.com/2012/04/27/are-sugar-substitutes-worse-than-the-real-thing/
Great job on cutting out the crap and eating healthy. As for following the paleo diet itself, have found compelling evidence for it? The evolution argument is weak for me due to the enormnous number of people in this world living healthy lifestyles on grain (China). The one thing I am still on the fence about is the insulin response argument related to grains. However, my apprehension comes from the fact that many,any fruit actually have higher glycemic indexes than many grains.
ReplyDeleteSo, is the paleo thing just a means to staying healthy, or have you found some sweet evidence showing its actually the way to go. I'd love to see it.
buzz kill
Deletethis is a pretty great video i highly recommend watching: http://www.youtube.com/watch?v=KLjgBLwH3Wc&feature=player_embedded
Deletethis doctor says it cured her MS...good for your brain cells and mitochondria, and overall vitality. seems like the best way of getting daily nutrients, too. she emphasizes the importance of eating 3 plates of vegetables everyday, which i'm not sure anyone could argue with.
i know my personal experience with bread/gluten is that i feel like shit after eating it (general soreness, lethargic, etc.). finally decided to suck it up this sunday after i woke up feeling like absolute crap from a night of eating pizza and corn chips.
it's not that i won't ever eat anything again that isn't paleo. i just think that it's the right way to go that will make me feel the best day-in and day-out, and that it's what i SHOULD strive to make my daily intake of food line up with.
http://crossfitimpulse.com/why-grains-are-killing-you
ReplyDeletethats cool that CFB programs mobility stuff along with the WOD
ReplyDeleteyeah, i agree. that's the main reason i switched to CFB programming. it also programs lifts in the same days as metcons and programs skills occasionally too.
ReplyDelete