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Old 05-01-2012, 11:14 AM   #891
Brady Herrin
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Re: The Chronicles of Brady

5RM Deadlift - 300lbs

Tried for 320 (as 300 was easy). Wasn't breathing right and I might have caught my back on the 2nd rep. Dropped it and moved on.

5 rounds (supposed to be 7) of max strict chinups and 20 hollow rocks. Did 3 rounds of HRs and 2 rounds of situps. Pullups were 4-3-3-3-3.
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Old 05-04-2012, 08:55 AM   #892
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Re: The Chronicles of Brady

Just to update. Back is feeling a lot better. I did a LOT of walking the past two days. 4-5 miles each day. Back felt a little better over time. Today I feel pretty good. No WOD today, though. Just going to eat, stretch, walk, and probably wash my car.

Monday we resume.

Enjoy the Regionals this weekend!
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Old 05-04-2012, 11:58 AM   #893
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Re: The Chronicles of Brady

I lied. Ended up doing Cindy. I didn't push super hard. Got 11 rounds with band assisted pullups (green band).

Ending my 16 hour fast with chicken strawberry salad and a mess of asparagus
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Old 05-05-2012, 07:06 AM   #894
Luke Seubert
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Re: The Chronicles of Brady

Hi Brady,

Glad to see you posting regularly once more, and that your back is doing better. Don't forget to take plenty of fish oil everyday - I have found fish oil makes a big difference in avoiding nagging joint and muscle aches.

I agree about walking as an excellent recuperative exercise. As the pollen clears, I am going out and walking more these days. I can walk much longer distances than I could last summer, and at faster rates. So I am seeing progress even with something as simple as walking.
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Old 05-07-2012, 12:14 PM   #895
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Re: The Chronicles of Brady

3x5 back squats - 185, 205, 205 (trying to keep it easy after last week's mishap).

Then CFFB

Welcome to
CrossFit Football

Forging Powerful Athletes

Monday, 05.07.12: Daily WOD

As many rounds as possible in 12 minutes of:

One rounds consists of:

1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups

I used 145 for the press. I also cleaned each rep. I used the blue band for most of the pullups. I tried to keep them very strict. 6 rounds plus press, pullup, press.
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Old 05-09-2012, 04:21 PM   #896
Brady Herrin
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Re: The Chronicles of Brady

Got in a great workout this afternoon.

CFFB from yesterday.

Death By Tabata

Perform:

Alternating Tabata Deadlift and Burpee - 275 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

The entire workout should take 8 minutes.

66 reps total. 26 deads and 40 burpees. As RXd.
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Old 05-10-2012, 12:06 PM   #897
Brady Herrin
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Re: The Chronicles of Brady

Easier day today.

3x5 Back Squat at 210
3x5 Bench Press at 165

Complete 8 shuttles:

60 Yard Pro Long Shuttle

*Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

Rest 60 seconds between shuttles.
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Old 05-10-2012, 12:31 PM   #898
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Re: The Chronicles of Brady

Luke,

Thanks for checking in on me. I went astray again for a bit. I've been back on strict Paleo for 11 days now. I'd say I'm 95% good. I've had a little bit of mayo (like, twice), and I've had a little cheese (but avoiding "processed" slices).

I've also been reading Primal Blueprint and have been doing some IF. I did 2 days last week and I fasted last night and this morning. I've been taking the suggested BCAAs 30 minutes before my fasted workouts. I'm eating a lot of fat, a good amount of protein, and all my carbs are from veggies and a few fruits. I had one last ketostrip that I randomly used the other day. Without actually trying, and while eating fruit, I was showing small amounts of ketones. That was about 4 days in.

When I started back I had hit 242.8. I weighed in at 236.8 this morning. 6 pounds is not too shabby for less than two weeks. I feel great. I'm starting to remember why I like eating primal so much.

Also. I love summer. My motivation level to hit the weights skyrockets when it's warm. I love the sun on my skin. Very excited.



Quote:
Originally Posted by Luke Seubert View Post
Hi Brady,

Glad to see you posting regularly once more, and that your back is doing better. Don't forget to take plenty of fish oil everyday - I have found fish oil makes a big difference in avoiding nagging joint and muscle aches.

I agree about walking as an excellent recuperative exercise. As the pollen clears, I am going out and walking more these days. I can walk much longer distances than I could last summer, and at faster rates. So I am seeing progress even with something as simple as walking.
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Old 05-11-2012, 04:15 AM   #899
Luke Seubert
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Re: The Chronicles of Brady

Quote:
Originally Posted by Brady Herrin View Post
Thanks for checking in on me. I went astray again for a bit. I've been back on strict Paleo for 11 days now. I'd say I'm 95% good. I've had a little bit of mayo (like, twice), and I've had a little cheese (but avoiding "processed" slices).
Actually, the right kind of mayo is perfectly Paleo. Mayo made from olive oil and egg yolk qualifies. Throw in a wee bit of mustard and vinegar, but nothing else, and you are good to go. Mayo made with highly processed vegetable oils, like corn oil, doesn't entirely qualify though. If you have the time, you can make your own mayo quite easily. Otherwise, check your labels carefully til you find something that fits.

Quote:
Originally Posted by Brady Herrin View Post
I've also been reading Primal Blueprint and have been doing some IF. I did 2 days last week and I fasted last night and this morning. I've been taking the suggested BCAAs 30 minutes before my fasted workouts. I'm eating a lot of fat, a good amount of protein, and all my carbs are from veggies and a few fruits. I had one last ketostrip that I randomly used the other day. Without actually trying, and while eating fruit, I was showing small amounts of ketones. That was about 4 days in.
Sounds like everything is working pretty well for you. I know primal is similar to Paleo, though I am not deeply familiar with Sisson's work. If time permits, you should post your primal work. I found that logging this stuff publicly helps as a motivator.

Quote:
Originally Posted by Brady Herrin View Post
When I started back I had hit 242.8. I weighed in at 236.8 this morning. 6 pounds is not too shabby for less than two weeks. I feel great. I'm starting to remember why I like eating primal so much.
I have noticed the same thing. I feel better when I eat Paleo foods. I am pretty sure that I have gluten sensitivity, which means that wheat based foods make me feel poorly. Eliminating those from my diet has benefited me quite a bit. The longer I stay on a Paleo diet, the easier it is.

Quote:
Originally Posted by Brady Herrin View Post
Also. I love summer. My motivation level to hit the weights skyrockets when it's warm. I love the sun on my skin. Very excited.
Lots of sunshine means lots of Vitamin D, which is essential to good health.
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Old 05-14-2012, 10:28 AM   #900
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Re: The Chronicles of Brady

Great Workout today.

Started with 5x3 Power cleans. 145-165-165-165-165

Then I modified CFFB a bit.

15 minutes AMRAP:
10 supine ring pullups (rows)
10 TRUE pushups (feet on box, gripping dumbells)
400m run

I got 4 rounds plus my rows and 4 pushups.

Quote:
Originally Posted by Luke Seubert View Post
Actually, the right kind of mayo is perfectly Paleo. Mayo made from olive oil and egg yolk qualifies. Throw in a wee bit of mustard and vinegar, but nothing else, and you are good to go. Mayo made with highly processed vegetable oils, like corn oil, doesn't entirely qualify though. If you have the time, you can make your own mayo quite easily. Otherwise, check your labels carefully til you find something that fits.
Sorry, I should have specifically said store bought. You know, packed full of testosterone-robbing soybean oil. I actually DID make some last week, but I wasn't pleased with the results. It called for 2 whole eggs, a little vinegar, salt, ground mustard, and 2 cups of canola. I used EVOO instead. I only ended up using about a cup and a half. Several things went wrong. For one, I only have a mini-pro food processor, so I decided to use my blender. Well, I ended up with an air bubble that was hindering my super slow pouring process. Also, it tastes VERY strongly of EVOO. My brother suggested just using olive oil instead. I'll mess with it.

Quote:
Originally Posted by Luke Seubert View Post
Sounds like everything is working pretty well for you. I know primal is similar to Paleo, though I am not deeply familiar with Sisson's work. If time permits, you should post your primal work. I found that logging this stuff publicly helps as a motivator.
Primal is super close to Paleo. I honestly couldn't tell you the difference. I'm sure you've seen his Primal Blueprint "carb curve".

WFS
http://media.tumblr.com/tumblr_lj4w2jTNUQ1qc3moj.png

I'm basically trying to stay in the 50-100 range. He doesn't count net carbs, just total carbs. I'm going to do a little food logging to make sure, but I don't see myself as going over 100 per day.

On non-fasting days I have 2-3 eggs with plenty of spinach, 2-3 pieces of bacon, and a few berries. PWO I eat around 1/2-3/4lb of meat of some sort along with asparagus or some other green veggie, baked with butter. I usually have a Larabar or something here, too. For dinner, meat and veg. I lay off the fruit at the end of the day.

Fasting days are pretty much the same, but in a shorter window. I have my BCAAs before my fasted workout. After the workout, I feast. Today, for example, I'm currently eating a pound of grass fed hamburger with salsa and a quarter of a butternut squash with butter. I also had a cup of strawberries/raspberries in some heavy whipping cream and a Larabar. In 2 hours I'll have a bit more meat and another quarter of my squash. Dinner will probably be wings. I have a good recipe for wings and homemade ranch but I probably won't be able to make them tonight.

Sisson says as long as you're 80%, you're doing great. He doesn't specifically call for cheat meals, but he knows we're not perfect and that we can all eat organic grass fed everything all the time. I consider my weekly wing feast a pretty reasonable cheat. I just stay away from any sweet sauces.



Quote:
Originally Posted by Luke Seubert View Post
I have noticed the same thing. I feel better when I eat Paleo foods. I am pretty sure that I have gluten sensitivity, which means that wheat based foods make me feel poorly. Eliminating those from my diet has benefited me quite a bit. The longer I stay on a Paleo diet, the easier it is.
It's funny how the "good" feeling comes back so quickly, but you don't really notice it going away. I can eat on track for 3 or 4 days and have my energy levels feel through the roof. Then when I stray from the path of righteousness a little at a time, I don't notice it slipping away until I am just totally in the dumps.

Quote:
Originally Posted by Luke Seubert View Post
Lots of sunshine means lots of Vitamin D, which is essential to good health.
You are absolutely right. I've been walking at least twice a day for 15 minutes, too, just to get some extra (and to stretch my legs). I love doing my workout in the sun when I can. I read somewhere that doing your workout in the sun is supposed to boost your energy levels by 8%. Not sure how true that is, but I sure enjoy it.
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