Friday 100319
Focus Session with Ryan Powell starts Monday, 22 March at 8pm and runs four weeks focusing on: Overhead Squat, Double Unders, Kipping Pullup, and Box Jumps. Over the course of four sessions Ryan will teach you how to link double unders, add 10lbs to your overhead squat, get your first kipping pullup or improve upon your kip, and teach you to cycle box jumps without stopping. Additionally, you’ll develop better flexibility and mobility which will improve all of the CrossFit movements. To register, click here
___________________ ___________________ ___________________ ___________________
This week we are taking a look at food logs for some of Potomac Crossfit’s Athletes and Coaches. This is a real, unedited look at how they eat. If you’d like to contribute and share your eating habits, we’d love to hear from you. To submit your photo food diary, click here.
Today’s profile is on PCF Coach Jon (pictured above). Here’s a look at a typical day for him. If you have any questions for Jon or the Coaches about diet, post to comments.
___________________ ___________________ ___________________ ___________________
Breakfast: Eggs, Spinach, Bacon, Soda Water, Fish Oil, Creatine, The Financial Times, Digestive Enzymes, and Vitamin D (In the winter)
Lunch: Arugula, Grilled Chicken, Carrots, Ginger, Tomatoes, Guacamole as dressing. Digestive Enzymes.
Dinner: Shrimp, Red Bell Peppers, Kale, all cooked in Bacon Fat. Digestive Enzymes. I also take 4 ZMA Pills before bed.
Don’t worry, this type of eating has taken me years to perfect, as evidenced below:
___________________ ___________________ ___________________ ___________________
For more info on better nutrition:
-Post a question to our comments section
-Post a question to our Paleo Challenge Comments Section
-Signup for a Paleo Challenge
-Attend the weekly PCF Paleo Video Teleconference Q&A
All of those resources are totally free, use them as much as you want. But if for whatever reason, you need a little more help, you can now sign up for Nutrition Coaching with a PCF Coach by clicking here.
We also provide Grass Fed and Pasture Raised Meat, Pork, Poultry, Eggs, and Milk via the Humble Gourmand. To subscribe to the mailing list and order email Alison. Orders are done weekly and delivered right to PCF.
___________________ ___________________ ___________________ ___________________
For Time:
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
Post time to comments.
Leave a Reply
Photos
March 18th, 2010 on 9:43 pm
Thank god almost everyone in our pool had Georgetown going to at least the Sweet 16, if not Elite 8. Way to end a stellar season Georgetown…way to go.
March 19th, 2010 on 4:57 am
Tasty looking day you have there, Jon. (Nice pic from the regionals, too! I am pretty sure my larynx is still on the floor there someplace…)
Questions: Do you train at the same general time of day? When? Do you do anything food-specific to support your PWO? Why the digestive enzymes? Which enzymes? Protease? Amylase? (your CHO content looks nice and low already… and I know you dont need Maltase ;->)
Do you structure any BIG calorie days? Any profoundly LOW calorie days? (a la Calorie/Carb cycling?)
The world will be a better place when we get more of our community to eat like the coaches outlined in this series. Tip of the hat to you all, your athletes are clearly in very focused and profoundly capable hands.
March 19th, 2010 on 6:51 am
17:31 – this was tough but fun. I broke some of the sets that were tough for me into groups of 10. OK, so that was most of them that I broke up. I don’t think I had one uninterrupted set, but probably could have on KBs and WBs.
Used 35# bar for the overhead stuff and 45# for ground to shoulders. 16# wallball and 35# (finally!) KB. Think I may have figured out my clean problem – thanks to Brian’s coaching…and watching those videos on Jon’s page as well as other athletes. Seems like the explosiveness is supposed to come AFTER you get past your knees…and I think I was trying hard to be explosive/aggressive all the way up, which results in more work, bad form, and potential to hurt myself…I think that’s the crux of my problem…MORE CLEANS, PLEASE!
)
March 19th, 2010 on 8:25 am
13:50 rx’d…this is not a workout that makes you want to get out of bed at 6:30…the only thing that got me to the box was knowing that I was going to get to see Brian W. and listen to T.A.T.U
Also, Ryan..well put..Thanks Gtown..for ruining my wallet and weekend.
March 19th, 2010 on 8:50 am
I’m trying to consolidate some Goats from people to see what collectively folks need to work on:
http://brian.potomaccrossfit.com/?p=1569
If you guys can post to comments what’s the thing that you suck at the most, would appreciate it.
March 19th, 2010 on 8:52 am
Hey Chef:
Always excited to learn from someone who knows as much about nutrition as you. Here are the answers to your questions:
1) I almost always train at around 4PM. Post Workout Food is variable. If I’m trying to lean out, which I was for awhile, I don’t eat anything post WOD.
Now that I’m at a better body comp, I typically do some combination of whey protein and sweet potato within 30 minutes. Protein is anywhere from 0-40 Grams based on how much strength work I did. Sweet potato is anywhere from 10-50 G based on how much of a burner it was.
When I was super low carb (under 45 gs a day) I’d get the shakes and occasionally lightheaded after a workout. That doesn’t happen anymore now that I get some food in me right away.
2) I take Now Foods Super Enzymes. They are mostly Hydrochloric Acid and Ox Bile. They always make me feel like I’m digesting my food better when I take them. I don’t really have a better way to describe it.
3)My food is pretty much even throughout the week. I wouldn’t really know how to implement cyclical fasting and feeding cycles intelligently. I’m not sure what the benefits are? I’m not really looking to change body composition anymore.
I’ve been making a conscious effort to eat more sweet potatoes as competition day nears in a couple months. I’ve had a couple longish WODs where I felt that kind of low energy output that very low carb can bring. I’m guessing your rational for the feed/fast cycles is to get rid of this and top off muscle glycogen?
Love to hear your thoughts. I’m always tweaking and making changes to this type of stuff. Also if you yell at me enough, I’ll probably have to start buying grass fed meat instead of just chugging fish oil.
March 19th, 2010 on 9:08 am
16:49…went with 75# for lifts b/c of OHS doubts. Wall Ball and Ground to Overhead the only unbroken sets…all others broken into 10′s or 5′s.
Great workout, sucked…I felt every Irish Car Bomb from Wednesday night.
March 19th, 2010 on 9:17 am
18:14. I did 16# wallballs, 65# ground to OH and ground to shoulder, 1 pood KB Swings, 35# OHS and 20 jumping burpees. I suck at long metcons.
March 19th, 2010 on 9:18 am
Brian, it is cool that I just had a bagel and a half, right?
March 19th, 2010 on 9:42 am
oh and on a clearly unrelated note to said bagel, my stomach is making funny sounds and I feel sleepy.
March 19th, 2010 on 10:33 am
Rick B -
Call me pls
571 643 8588
March 19th, 2010 on 10:52 am
WITWO Erin B?????
March 19th, 2010 on 10:54 am
19:28, definitely NOT rxd
So out of shape, but good to be back, if only for a couple weeks.
March 19th, 2010 on 10:58 am
16:20 16# wall ball, 30# KB 65# bar. meh. Looking forward to a long bike ride tomorrow and high water boating all weekend.
March 19th, 2010 on 11:09 am
CARRRLLLLLLLLLLLL!! Welcome back!!
B – C2B pull ups/HSPUs/Ring dips/Jerks (anything overhead)
Rich, was it atleast a cinnamon raisin bagel?!?
March 19th, 2010 on 11:14 am
umm…nope one was just a regular bagel and the half was onion..yum. I also ensured the Cream Cheese had plenty of Fat so my blocks evened out.
Barrie, you working out this weekend bud?
March 19th, 2010 on 12:02 pm
What’s up with the soda water for breakfast? I’ve noticed a few PCF coaches list this as their breakfast drink.
March 19th, 2010 on 12:08 pm
Water is the best thing you can drink. I prefer mine fizzy. No secrets. Though if you ask Dave he may have some thoughts on carbonated beef broth.
March 19th, 2010 on 12:32 pm
16:53 Rx’d. Nice work today Medcon Rich.
March 19th, 2010 on 12:48 pm
Does it count as water if it is flavored with finely ground coffee beans?
March 19th, 2010 on 12:53 pm
Lynette- Injured and not happy about it!
It turns out that I have the same thing wrong with my hip that Siddharth had-(but I’m in total denial and hope my doctor is wrong!) I’ve got an MRI schedule next week. I hate needles – especially the ones they put into your joints. Oh what fun-
And if I had not been such a stubborn a@@ about it I would have gone to the doc a month ago!
March 19th, 2010 on 2:01 pm
Thanks Ryan. I like the nickname medcon rich better than the sarcastic nickname muscles that that rather portly PCF coach gave me yesterday.
March 19th, 2010 on 2:05 pm
Thanks Shuster!
Rich, I should be working out tomorrow morning, probably at the 11. And hopefully Sunday.
March 19th, 2010 on 2:17 pm
Also, top time for men for today’s WOD at Oregon/Idaho sectionals was 9:42..28 guys finished under 15 minutes.
And..this was their 3rd WOD…wow.
March 19th, 2010 on 2:25 pm
19:45 rx’d.
March 19th, 2010 on 2:27 pm
Interesting article about congressman John Sullivan (45) competing at the Crossfit Sectionals in Tulsa. (link in name)
March 19th, 2010 on 2:27 pm
Rich S. what were the Wods?
This was Ontario’s sectional Wods…we do this stuff a lot..
Event 1
For time:
3k Row
Event 2
3 rounds for time of:
10 Overhead Squats (95/65lbs)
10 Burpees
Event 3
As many rounds and reps as possible in 12 Minutes of:
5 Deadlift (235/150lbs)
10 Pull-ups
5 Ring dips
March 19th, 2010 on 2:35 pm
17:38 rx’d
March 19th, 2010 on 3:49 pm
Yesterday’s WOD.
SQCL:135-165-185-205-215-220F-220F-220F-205
30 155# PC for time – rx’d 2:32
March 19th, 2010 on 3:56 pm
There first two WODs were:
5 rounds for time (15 min cap):
1 15′ Rope Climb – 15 foot ascent
7 Thrusters (135/95lbs)
3 rounds for time (20 min cap):
10 Deadlifts (315/185lbs)
20 Ring Dips
30 Box Jumps – 24″
For those who don’t know, you can go to http://www.crossfitgames.com and see all the sectional WODs and results.
March 19th, 2010 on 3:56 pm
There = Their..because I know there has to be one grammar geek out there about to call me out.
March 19th, 2010 on 4:34 pm
Grammar = spell check?
March 19th, 2010 on 4:51 pm
Guchlu..why do you taunt me so?
March 19th, 2010 on 6:46 pm
16:13 rxd
Oregon/Idaho Sectionals WOD#3 Men’s Result
http://scores2010.crossfit.com/scoring/r/234/
Oregon/Idaho Sectionals WOD#3 Women’s Result
http://scores2010.crossfit.com/scoring/r/237/
I did not like this WOD, it was hard.
March 19th, 2010 on 7:59 pm
18:36. Did the rx’d weights but didn’t get full depth on all the OHS.
March 19th, 2010 on 8:05 pm
19:06 rx’d. A month ago I wouldn’t have had a prayer of rx’ing this. Or finishing under 20 minutes. This crossfit business kinda works. Imagine that!
March 19th, 2010 on 8:26 pm
Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/03/20/100319/
March 19th, 2010 on 8:52 pm
12:27 RX’d
March 19th, 2010 on 9:14 pm
13:40 Rx’d
March 20th, 2010 on 8:28 am
14:57 RX’d.
March 20th, 2010 on 12:12 pm
17:54 RX. I look forward to doing it again though.. after the anti-biotics get rid of the water and sludge in my lungs heh. Great workout though, I haven’t felt like dieing after a workout in a while, was pretty awesome.