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06.22.10:
Month 4, Week 3, Wendler 5/3/1, Bnech Press and Pullup day

WARMUP:
Pullups
5x #4 band
5x #3 band
3x #2 band
BP
5x95
5x125
3x135
15 PVC Rollovers

STRENGTH:
Pullups
5x #1 band
3x BW+5 lbs.
2x BW+15 lbs. ([B]F-3[/B])

BP
5x180
3x205
2x230 (could have had a third w/ a spotter)

Will run the stairs at the dam after work with my weight vest for a MetCon

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[QUOTE=John Scott Rezendes;800192][B]6-21-10[/B]


Frustrating loss of strength which I attribute to my 60 day Paleo effort (~kcal intake 2200-2400 per day with 1gm of protein per lb of BW...about 180-185 gms protein per day.) I'm thinking I need to eat more kcal...mebbe 3000 a day?
[/QUOTE]



Scott,

I experienced something like this too and I chalked it up to a lower volume due to strict Paleo. I kept a log during our challeng and I had a hard time shoveling in enough veggies to give me enough. On the other hand since the challenge ended I been enjoying some tater tots with the kids, macaroni, and other non-paleo foods and I can tell. Got some very unpleasant feelings in my gut. Don't know if that's because I'm re-introducing some starchy carbs or what.

Jeff

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[QUOTE=Jeff Kilinski;800866]Scott,

I experienced something like this too and I chalked it up to a lower volume due to strict Paleo. I kept a log during our challeng and I had a hard time shoveling in enough veggies to give me enough. On the other hand since the challenge ended I been enjoying some tater tots with the kids, macaroni, and other non-paleo foods and I can tell. [B]Got some very unpleasant feelings in my gut. Don't know if that's because I'm re-introducing some starchy carbs or what.[/B]

Jeff[/QUOTE]

Bet on it.

Dunno about you two dudes, but I get a lot out of Paleo when I'm getting >50% of my caloric intake from fat: pastured meat or wild game, eggs, nuts, pastured butter, coconut, avocado, etc.

Keep the starches and sugars to a minimum. Don't sweat the protein, you'll get enough from the meat, eggs and nuts. Eat low-glycemic fruit and veggies as you wish.

But upping the fat intake (especially good fats— MCFA's, MUFA's, Omega 3's, CLA) will make you HAPPY. And if your carb intake is suitably low, it will make you burn more fat.

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06.22.10:

After work MetCon—

10x stairs with 30 lb. weight vest (120 up/120 down)
25:00

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[I][B]100622 TUESDAY

CF Sonora Warm-up:
[/B][/I]
[I][B]WOD: Four Rounds for Time of:
[/B][/I]20 Kb Swings (1.5 / 1.0 Pood)
20 Walking Lunges (weighted overhead) - 45#/25#/scaled as necessary
10 Burpees
[B]TIME = 13:02 [/B](scaled OH weight to 25#)

[I][B]Strength/Skill Work:
[/B][/I][B]Push-ups:
[/B]5 X 10 (on parallettes)
1 X 10 (on rings)
5 X 5 (on rings, feet on box)
[B]Barbell Bent-over Rows:[/B] 85#
5 X 10
[B]Barbell Curls [/B](Yeah, I know.....) 65#
5 X 5
[B]Air Squats:
[/B]5 X 25. Work for time of one per second. Rest no more than 2:00 between sets.

[B]Burpee Challenge Day 22 - [/B]22 Burpees (253).

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[B]06.22.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Run 400m, pushups, situps, OHS, squat, shoulder mobility & stretch

[B]WOD:[/B]
10 rounds for time of:
5 sumo deadlift high pulls - 115# (75#)
15 wall ball shots
[B]17:00 [/B]probably a little less, - did this at home w/pair of 15# dumbbells & jumping thrusters. My barbell fell apart in round 8; had to put it together and do the last 2 rounds of sumos slowly.
Didn't mind this, my shoulders were way more tired holding the dumbbells up than they get with a 16# ball. And I was thinking I didn't use enough weight. It was just so hot and humid, i used a little chalk on the sumos but still was covered in sweat.:D Everybody at the gym beat me with wallballs, go figure!
Nothing after, son graduated HS tonite...:highfive:

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[B][I]100622 TUESDAY[/I][/B]

WU:

150 single unders

3X10

air squats
push ups
situps

WOD:

3 rounds of 45# overhead walking lunges for 50 feet & 21 burpees then found out my stopwatch had reset!! Wanted to do 5! GRRRRR!:ranting2:

[B][I]100623 Wednesday[/I][/B]

By in (WU):
3 rounds:

10 Air squats
Agility ladder (one pass)
10 Supermans
10 Feet to Bar

WOD:
9 RFT
5 35# Dumb Bell cleans
5 Pull ups (1st 3 rounds kipping, then hurt my back, last 6 usinf the rings!)

14:34

Cash out:

20 chin ups

(Thanks to Aileen & Jason of CrossFit BrandX Poway for allowing me to work out with them!)

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[I][B]100623 WEDNESDAY - - REST DAY
[/B]Okay....so I couldn't stay away from it either.....
[B]
CrossFit Sonora Warm-up: [/B][/I]

[I][B]WOD: Alternate (From CF Main Page)
3 Rounds for Time of:
[/B][/I]15 Dumbbell Thruster 50#/35# [B]---> 25#[/B] (no 35# Dbs).
30 GHD Sit-ups [B]---> Ab-Mat Sit-ups (unanchored)
TIME = 4:48

[I]Strength/Skill:
[/I][/B][B]Weighted Box Jumps - 17" tire
[/B]3 X 10 X 10# Dbs
2 x 10 X 15# Dbs
[B]Air Squats
[/B]5 X 25; rest 90 seconds between sets.

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[B]6-23-10[/B]

WU: 4 rounds of
400m C2
35 situps

SS where
Front Squats 135#x5x3
BP 135#x5x3
DL 225#x5x1

I re-read the programming chapter from Starting Strength last night and realized two things I've been doing wrong:
1. My WU's have been mini-WODs that are taking away from my strength WO's.
2. My strength work has been structured incorrectly...i.e. I've been "pyramiding" weight when I should have been using the strength warm up sets to actually warm up and fine tune form/technique. By the time I got to the work sets I was wasted AND in poor form.

None of the weights I worked with today approach previous PRs, but I am going to give the SS methodology a chance to re-work its' magic.

[B]JEEF AND JOHN[/B]
As to diet. My daily fat intake is right at 47%, with protein at 35% and carbs around 18% (over the course of 2 months of Paleo). I think it's a matter of not enough calories. So, I'm gonna start eating more. More Paleo foods, but more.

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Hi all,
Just dropping in to say hello. Looks like a lot of changes since last December. Some awesome stuff being posted.

Tomorrow is my 5 week check up from my second hip surgery. The first one didn't work out so well. Had hip resurfacing on 12/3, but to had to be revised to a total hip replacement on 5/21. They couldn't get the acetabular cup placed correctly due to (get this) my bones being too dense. Imagine being undone by your own good bone health. No wonder my cartilage got ground into nothing.

Anyway, June 24 could be Christmas in summer if I hear some magic words like; swimming, exercise bike, rowing, bench press, push ups, pull ups, kettlebells, etc. I know deadlifts, squats and overhead presses will still be taboo for quite a while if not forever.

The doctor has been extremely conservative with my post-op rehab to date. I just started outpatient PT yesterday. But if this one doesn't take there's nothing left but spit, baling wire and duct tape.

Hope to rejoin you all soon.

Regards,
JW