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2/19
WU
jumprope
L sits
20 wallball 20#
Bench Press
7@95/w orange band
9x3@145 orange
bench/w bands
3x10 bent over row dumbells 50# ea
Sled Pull apx 200m X 3 @ 70#

WOD 5 rounds
10 push press @ 75
10 jumping lunge

m/56/180

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good luck w. the Zone, Michelle. I struggle w. this. I eat god stuff, just too much!

This is "de-load" week for strength--thanks goodness-

Mobility: squat for hold in down position for total of 5 minutes. there are brief breaks and then down again. bands for shoulder rotation work.

Back Squats: 5X135,170,205.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Scale AMRAP for 12 minutes: 13 rounds+5 pull ups+10 push ups+6 squats. Avoiding any significant build up of lactate acid this week. Powerlifting contest this coming Saturday.

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Nice work Pat keeping your Cindy rounds at > 1 rd/minute. Good luck with the comp!

[B][U]February 21[/U][/B]
Swim 12x100 yds (~1:40-43 pace), 30 sec RIs
HR mostly in 130s

Wanted to do Kelly tonight. Hope to hit it tomorrow. I'll start reincorporating some 5/3/1 and crossfit into the schedule again this week. Hard to get back on track after my ski trip with work being so busy. I also want to try cindy again this week, although I will probably suck at it since I have hardly done any pull-ups in the past 3 weeks. Push ups should be ok and squats should be very strong though, so we'll have to see. Felt great in the pool, in part because there is no fatigue from crossfit or lifting. ;)

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[B]02.21.2011-Monday
Weightlifting FDU[/B]

The Nationals Junior link USAW sent; that lifter that I was so amazed at what he was clean & squat jerking, Pete. He went (he's my son's age!); he placed first in the 69kg - Snatched 115 and C&J 150...

[B]
Warmup:
100 DUs (40/30/30) & Powersnatch[/B]
I was told, weightlifters don't jump rope. But, I'm old, I need to be looser and have some blood flowing or my arms and stuff won't move till I'm thru with my first lifts... hiding out in the hall, stopped at 40 b/c had some gapers.

PSN
15kgx5x5
20kgx5 (one was a do-over)
25kgx3
30kgx3
33kgx1x3 The power stuff, cleans too - I still dont know how high w/bar, and where to sit to. Coach said no lower than 1/4 squat but I don't know how to be there.

[B]Clean & Jerk[/B]
25kgx3
30kgx3
35kgx2 (2)
40kgx1 (2)
44kgx1 (2)
46kgx1
50kgx1 (pretty good)
50kgx1 (2 - got stuck going s-l-o-w-l-y all the way down, he said I wasted all my energy and then couldn't hold my rack nice and get up. The people were yelling at me to make the lift, just like Crossfit. I guess they're getting used to me there)
45kgx1 (nice)
45kg clean

[B]Jerk (rack)
[/B]35kgx2 (6)

[B]Front Squat[/B]
35kgx3 (4)
[B]
Back Squat[/B]
40kgx3 (4)

My cleans were pretty good; I had a couple where my feet didn't land wide enough but didnt get hollered at for not bringing the bar in. And I racked finally on my delts!!! I've never full clean and jerked 50kg correctly! I was also told, weightlifters do not wear tank tops. Teeshirt! He made me chalk myself arms and chest. I hate tees b/c I sweat.

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Deb, really great reading about the FDU program. I'm impressed with both the coaching and your accomplishments. Very cool.
Jim C., your new pow shot avatar is making me green with envy.

2.21.11 Monday, Crossfit Morristown evening

WOD
10 8 6 4 2 4 6 8 10
Sumo DL HP 65#
Burpees
10:31 and my burpees were...lackluster. The SDHP's were good, formwise, and unbroken until the final sets of 8 and ten. Really need to start toughing out good burpees. I was at the back of the class again timewise...:(

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so i came to the determination that my coach does not like me anymore.

today's wod

using the zerker/front squat rack

4x8 weighted lunges (he told me he had wanted to try them out but did not get around to it)

95-105-115-135

then 3x25

air squats
20" box jump

7:50

i doubt i will be able to walk tomorrow.

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02.22.11

Feeling a lot of glute/hamstring soreness (right where I'm supposed to) from Wendler DL Day yesterday, so today just did something light and stretchy, get the heart rate and metabolism up in the AM, to work out some of the lactic acid. Looks like I've lost a couple of pounds (which could be due to anything) the first couple of weeks. But my experience with this protocol is with a reasonable, Paleo-ish diet, you can simultaneously gain muscle and lose fat.

Full Body Stretch

WOD
1/2 mile run
500m Row
7:54

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[QUOTE=Michelle Simpson;905980][B]2-20[/B]


I've been eating Paleo since starting CF in July, however I decided to compare my paleo to Zone blocking after not seeing significant scale/measurement changes over the past 7 months. [B]Jeez I have been so out of whack eating half again as much protein as I need, one quarter of the carbs and a few handfuls too many nuts. [/B] So for me, for the next six weeks I'm going to be strictly weighing, measuring and blocking.[/QUOTE]

Hey Michelle,

Not to critique, but I'm a huge believer in Paleo. And your post has me wondering what kind of Paleo you were following.

I know the Zone works for a lot of people, but I also think that Paleo is superior for optimal health because:

a) it's what our bodies are evolved to thrive on
b) it's completely about the quality of what you eat, as opposed to the quantity.

IMO, the optimal macronutrient breakdown with Paleo is going to be about 50/30/20 (fat/protein/carbs).

I think some people have a hard time truly, honestly keeping their carbs to 100 grams a day or less. I know I do and I don't drink alcohol and I do watch my sugar intake (even if I watch it go up as I eat candy every day after lunch!). If your carb intake is in reality over 150 grams a day (at 2k cal—very easy to do), you will have a very hard time losing any fat.

The beauty of Paleo is that fat doesn't make you fat; carbs do. Up your fat intake, seriously restrict carbs and it will force your body to burn fat preferentially. The other thing about Paleo is that it should include some Intermittent Fasting. This also triggers fat burning. I believe that Paleo works better when you do things like IF, eating coconut and avocado, selectively use stimulants like coffee pre-workout on an empty stomach, anything to tweak your metabolism to burn fat preferentially.

Look at the meat you're eating. Is it commercially raised (therefore hormone-injected, and having too much Omega 6 fat and almost no Omega 3), or grass-fed/wild caught (which has the optimal Omega 6: Omega 3 balance)?

Also, I think you are right that eating too many nuts (especially in addition to, or too close to, meals) can dramatically increase your caloric load. Also some nuts have better lipid breakdowns for Paleo than others.

Just saying, don't give up on it without seriously looking at how you're doing it. Have you read Robb Wolf's book? Mark's Daily Apple?

It works. And it is so good for you.

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[QUOTE=John Jaeckel;906406]Hey Michelle,

Not to critique, but I'm a huge believer in Paleo. And your post has me wondering what kind of Paleo you were following.

I know the Zone works for a lot of people, but I also think that Paleo is superior for optimal health because:

a) it's what our bodies are evolved to thrive on
b) it's completely about the quality of what you eat, as opposed to the quantity.

IMO, the optimal macronutrient breakdown with Paleo is going to be about 50/30/20 (fat/protein/carbs).

I think some people have a hard time truly, honestly keeping their carbs to 100 grams a day or less. I know I do and I don't drink alcohol and I do watch my sugar intake (even if I watch it go up as I eat candy every day after lunch!). If your carb intake is in reality over 150 grams a day (at 2k cal—very easy to do), you will have a very hard time losing any fat.

The beauty of Paleo is that fat doesn't make you fat; carbs do. Up your fat intake, seriously restrict carbs and it will force your body to burn fat preferentially. The other thing about Paleo is that it should include some Intermittent Fasting. This also triggers fat burning. I believe that Paleo works better when you do things like IF, eating coconut and avocado, selectively use stimulants like coffee pre-workout on an empty stomach, anything to tweak your metabolism to burn fat preferentially.

Look at the meat you're eating. Is it commercially raised (therefore hormone-injected, and having too much Omega 6 fat and almost no Omega 3), or grass-fed/wild caught (which has the optimal Omega 6: Omega 3 balance)?

Also, I think you are right that eating too many nuts (especially in addition to, or too close to, meals) can dramatically increase your caloric load. Also some nuts have better lipid breakdowns for Paleo than others.

Just saying, don't give up on it without seriously looking at how you're doing it. Have you read Robb Wolf's book? Mark's Daily Apple?

It works. And it is so good for you.[/QUOTE]

No offense at all!! My problem to date has been if asked "How much are you eating"...I haven't had it dialed in enough to be able to speak confidently.

I'm sure now after just 3 full days of blocking that my carb intake is way lower and my fat intake is way lower than either should be.

It has not been uncommon for me to have 2-3 of 6 meals per day that consisted only of protein and whatever fat that protein contained. So I have been eating more along the lines of 50 protein/30 fat/20 carbs

And to add insult to injury, I eat fruit maybe 1 serving per week.

I'm not giving up on Paleo by any means. As to alcohol, I drink very little. No more than 1-2 glasses per week and not every week. I have a free day once every two weeks.

I'm 5'8" tall and as of Sunday 169# BF 21#. I've gained 7# since starting CF but my pants are now loose and all of my lifts have been PR's. I'm not a scale watcher, but I feel in order to really progress I need to be more aware of the macronutrients levels I'm consuming.

Any/all input is greatly appreciated on this topic. Some of you may or may not now that I have lost 148# through diet and exercise and soul searching. I'm sure I've done some questionable things to my metabolism for putting it through that major weight gain and loss, but I'm confident that I'm on the right path with Paleo foods. I completely trust in that process, I just want to know that I'm working in the right direction.

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[B]2-22[/B]
Workout 3 x 5 deadlifts
175-185-195x-190-195x