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Search: Posts Made By: Roelant Bergen
Forum: Nutrition 05-12-2009, 01:42 PM
Replies: 102
Views: 15,180
Posted By Roelant Bergen
Re: Dietary Fat, Insulin, and Glucagon

I'm having spaghetti as I'm reading this thread....whole wheat of course, but I just feel "naughty" right now :pepper:
Forum: Nutrition 05-09-2009, 06:54 AM
Replies: 5
Views: 2,059
Posted By Roelant Bergen
Re: Blood type?

There's probably some shreds of truth in there, but I remember reading an in-depth de-bunking of this diet (can't find the link)...especially with the author's suggestions for physical activity...
Forum: Nutrition 05-05-2009, 09:02 AM
Replies: 20
Views: 10,927
Posted By Roelant Bergen
Re: Nutrition for Strength Bias or Crossfit Football

Yea, I was referring to intake. For me, when I eat a lot of fruit I tend to bonk and get a little soft. I find my energy levels are a lot better when I sub in more vegetables and leafy greens. Your...
Forum: Nutrition 05-05-2009, 06:35 AM
Replies: 4
Views: 1,304
Posted By Roelant Bergen
Re: Breakfast - Timing and workout

You could probably work out fasted and use your breakfast as your post workout meal, or break up your breakfast into a smaller block Rx (i.e eat something small before working out and then eat the...
Forum: Nutrition 05-04-2009, 06:53 AM
Replies: 20
Views: 10,927
Posted By Roelant Bergen
Re: Nutrition for Strength Bias or CrossFit Football

:yeahthat:

I was doing modified zone (i.e. 18block protein, 16CHO, ~1.5-2x fat) with decent results, but Melissa Byers made me realize that there wasn't that much bang for my buck. I now stop...
Forum: Nutrition 04-20-2009, 10:39 AM
Replies: 13
Views: 3,463
Posted By Roelant Bergen
Re: Nutrition is Hard

I thought the fats you use to cook aren't necessarily counted....or did I miss that in one of the many updated zone books out there....
Forum: Nutrition 04-20-2009, 09:03 AM
Replies: 45
Views: 13,861
Posted By Roelant Bergen
Re: Leaning Out

I second this. I'm 6", 205 and thought 17 blocks would be "restrictive" enough for me to lean out. Big mistake. I bumped up to 18 or 19 blocks (liberally), deleted one or two carb blocks (I just...
Forum: Nutrition 03-24-2009, 08:24 AM
Replies: 17
Views: 2,898
Posted By Roelant Bergen
Re: Zone meals are ridiculously huge!

I think it depends no? I followed a strict 18 block zone and it was too many carbs too often I often felt like I was eating veggies and fruit from a trough... I started getting soft in the...
Forum: Workout Logs 03-17-2009, 12:49 PM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

ok so officially sick, but energy levels feel ok...just cursed with runny/congested nose/sinus...eating lots of protein good veggies, a little more fruit, fat is about the same. Maybe I'll do a wod...
Forum: Workout Logs 03-16-2009, 10:24 AM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

monday 16mar2009,

tooooootally paying for my dietary indiscretions on the weekend.....all out food hangover.:thumbs_do normally I workout on mondays, .com or not (just pluck a wod from another...
Forum: Workout Logs 03-16-2009, 10:09 AM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

Back Squat
3-3-3-3-3-1-1 reps

295 3RM PR
310 1RM PR

don't feel so good...feels like my body is fighting something off...will take another break.

on another note, I totally cheated today...burger...
Forum: Workout Logs 03-13-2009, 09:55 AM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

March1209

took it easy, felt like I over reached with a triple PR total...just did double unders and some stretching.
Forum: Workout Logs 03-13-2009, 09:54 AM
Replies: 5,784
Views: 652,516
Posted By Roelant Bergen
Re: The making of me ^^

Hey thanks for the encouragement...the cftotal shot my cns though, was touch and go yesterday, really tired:shrug:. took 2 days off..gonna hit it hard tomorrow.
Forum: Workout Logs 03-12-2009, 09:21 AM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

workout Wed. March12th from .com:

Tuesday 090310
"CrossFit Total"

Back squat, 1 rep (300lbs PR)
Shoulder Press, 1 rep (165lbs PR)
Deadlift, 1 rep (405lbs, mother ****in' PR!!! )
Forum: Workout Logs 03-09-2009, 03:04 PM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

Today is "I suck at this" day.

Monday 090309

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

as a metcon, not likely. Coach...
Forum: Workout Logs 03-08-2009, 10:23 AM
Replies: 5,784
Views: 652,516
Posted By Roelant Bergen
Re: The making of me ^^

been out of commission for a while, so haven't been online but happy belated. T'en fais pas trop pour ton anniversaire, tu merites un peu d'alcool de temps en temps...enfin...en peu beaucoup mais...
Forum: Workout Logs 03-08-2009, 10:20 AM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

Reverse "Jackie"
30 pull-ups
45 pound thruster, 50 reps
1000 meter row

Reverse due to Globo Gym logistics, and it was crazy rush hour period. Couldn't row without a sure bet that someone would...
Forum: Nutrition 03-06-2009, 12:37 PM
Replies: 12
Views: 5,270
Posted By Roelant Bergen
Re: Protein too low? Lyle McDonald says 1.1-1.5 g/lb

agree with more protein...I'm currently using the 1g/lbm which is around 170g of protein for me...more than enough to satiate me both physically and psychologically....and way better then the dismal...
Forum: Workout Logs 03-05-2009, 06:01 PM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

Thursday 090305

Clean and Jerk 1-1-1-1-1-1-1 reps

110, 115, 135, 155, 170, 190, 200, 200PR (bonus!)



Lynda: 105lbs PR
Forum: Workout Logs 02-13-2009, 05:09 PM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

02.12.09- rest day, worked on double unders

FRIDAY 090213

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Forum: Workout Logs 02-13-2009, 05:06 PM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

02.11.09

For time:
10-9-8-7-6-5-4-3-2-1 reps of
Barbell Squat Clean (135/75)
Pullups
Pushups

time: 19:20
Forum: Nutrition 02-11-2009, 10:23 AM
Replies: 28
Views: 6,983
Posted By Roelant Bergen
Re: Stubborn Body Fat

I know chicken's easy, but try eating some red meat. Its good for you (grass fed, if you can). Vary your meats as well as your veggies (as previously stated). Throw some fish/seafood in too, they...
Forum: Workout Logs 02-11-2009, 07:04 AM
Replies: 37
Views: 7,832
Posted By Roelant Bergen
Re: CrossFit till I die: Forging a tough bastard

090210

Deadlift 1-1-1-1-1-1-1


315, 365, 385, 405f, 395PR, 385, break

started too low. Got tired. I think I could have made 405, but it is what it is. Didn't want to over do it on my back. I...
Forum: Workout Logs 02-11-2009, 05:58 AM
Replies: 5,784
Views: 652,516
Posted By Roelant Bergen
Re: The making of me ^^

Here's some inspiration then:
http://media.crossfit.com/cf-video/CrossFit_OneWorldTrainerWOD080628.mov
(wfs)

if you haven't seen it already....Dutch is a beast.
Forum: Workout Logs 02-10-2009, 03:01 PM
Replies: 5,784
Views: 652,516
Posted By Roelant Bergen
Re: The making of me ^^

That's what I meant to say,I wasn't flailing LOL
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