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Happy birthday Jay!

Ya, read the drama Jeff, :rolleyes:.
Tried to apply the Zone at one time but I didn't get the calories/protein needed from the textbook recommendations or the coach's. What I took from it is that proper protein-carb ratios will keep you from insulin spikes at meal time and fat is neutral (generally true for me).

Did a strict Paleo Challenge for 5 weeks earlier this year. It worked like a fad diet on me (I don't need weight loss). I got too lean, drawn out and saggy too fast. I actually hurt/ache/bruise all the time when eating low sat. fat that way. My solution is to eat what I call "Dirty Paleo". Moderate amounts of full fat dairy products, grains rarely, but not denied, any meat that is not over processed. Generally I trust my appetite and my moods for food choices - no supplements BTDT.
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[B]11/25/09

Warmup[/B] - skipping, multi -joint mobility drills, SU, PU, SN balance, OHS

[B]SN:[/B]
45#x2x5
(should have been power SN)
[B]Power C&J[/B]
55#x2x5
[B]GMs[/B]
35#x10 - 3 sets
[B]SU[/B]
3 sets of 15

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11/24/09
Rest Day - In the hospital all day for pre-op screening and prep.

11/25/09
Row 3500m - 14:07.4

"Adam's Tabata Birthday"

20 seconds on/10 seconds off/8 rounds each exercise
Row (Calories)
Press
Sit up
Squat

322 reps.

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[QUOTE=Linda Kardos;701947]

Did a strict Paleo Challenge for 5 weeks earlier this year. It worked like a fad diet on me (I don't need weight loss). I got too lean, drawn out and saggy too fast. I actually hurt/ache/bruise all the time when eating low sat. fat that way. My solution is to eat what I call "Dirty Paleo". Moderate amounts of full fat dairy products, grains rarely, but not denied, any meat that is not over processed. Generally I trust my appetite and my moods for food choices - no supplements BTDT.
[/QUOTE]

Oh sorry - I don't do strict Paleo either; I still eat 4 eggs for bfast , and I eat more (good) fats than they recommend; no processed foods, no grains or dairy other than whey protein after I train, 2-3 fruits a day; still going thru buckets of broccoli, spinach, et al.

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[B]11-25-09[/B]
Hang Squat Clean 5-5-5-3-3-3
145, 145, 145, 155, 165, 175
Rest 5 min. then,

7 rounds for time:
-7 box jumps (24")
-3 muscle ups (jumping with rings above shoulders)

5:01

I started out with Zone shortly after starting Crossfit, was always hungry. I attended Robb Wolf's Nutrition Cert in May at CA Athletics, that is where I really learned tons about Nutrition...but attending a full day seminar does not make you an expert. I switched to a Paleo Zone..eventually quit doing the Zone and eliminated Dairy. I follow Robb's recommendation on Fish Oil (really helps recovery). Now, I follow the Primal Blueprint more than anything. Consume grain fed beef, free range poultry/eggs and get our veggies from a local farm. In my opinion if you mix this type of diet with CrossFit and heavy Oly lifting you won't be saggy.

We are working on a new website and moving our box to a new location in Jan. 2000 sq ft. we are stoked about expanding.
Check out my bio (its actually more of a testimony) (WFS). [url]http://crossfitexcel.com/WOD/about/terry/[/url]

Happy Turkey Day to Everyone!

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John - Good luck with your operation

Terry - I enjoyed reading your bio. Great pics. I learned something today. I checked out Escalon, Ca on the map.

I bet everyone here has an interesting bio.

I wanted to thank everyone for their birthday wishes.

Today's WOD
AMRAP 20 minutes
45 Jump rope
30 Sit ups
15 Burpees

I did an even 5 rounds. The box had only one class so I was able to work out with people who my only knowledge of them is notations on the board. I was happy because I was able to compete well with people half my age. I am the oldest competitive person there.

Happy Thanksgiving to all

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Respirator on

800 meters stairmaster level 10
150 single unders
50 jumping jacks
150 single unders
30 squats
150 single unders

Respirator off

for time:

10,9,8,7,6,5,4,3,2,1 reps

burpees
sumo deadlift #185
#185 incline barbell press
pull ups

21:30

Got 3 nagging injuries right now, hamstring, wrist, lumbar spasm. Guess I need to take a week's active rest, (cardio and core work). Hope you all have a great Thanksgiving.

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Happy Thanksgiving all !

11/26/09

Row 2500m - 9:58.6
Pretty disappointed that I won't be able to complete this season's Holiday Challenge on the C2 site (Unless I can row 100,000 between now and next Thursday)

WOD
50 Pull ups
50 Burpees
50 KB Swings

No time- Battery in watch gave up the ghost.

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explored the benefits of jumping in the inflated bouncer rented for my grandsons and hiking 2-3 miles in South Mt Park. good alternative for the day.

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I hate morning workouts !!

11/27/09
Row 3000m - 12:18.3 (I think someone threw an anchor or at least a large quantity of turkey in the "boat")

KB Drills

WOD
30 seconds on/30 seconds rest
Deadlifts 225# (RXed) 4 rounds
Push Ups (Subbed ring push ups with feet elevated) 4 rounds
Repeat

Totals: 52 DL, 80 Ring push ups, - Score 132

This felt pretty good. Most of the younger folks scaled back the DL to 135. Only 2 of us did the RXed DL. My ring push ups were in about the center of the range of the youngsters' regular push ups.
I guess the kids must have partied a little too hard last night !

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Respirator on full workout

4 rounds

400 meters stairmaster level 10
30 jumping jacks
100 single unders
30 squats
30 back extentions stability ball
90 sec. heavy bag all out
30 stability ball crunches

No rest between sets, untimed.