Thursday 090730
Nutrition
Some of you may have heard that having a solid nutrition plan will greatly assist both your aesthetic and performance goals. I know, I know, we’re usually so coy about getting this information out and never shout, yell, cajole, or demean (except vegetarians) people that don’t get this right. Well, hence the blog post about nutrition.
First things first: Eat meat and vegetables, seeds and nuts, some fruit, little starch and no sugar. That’s it, all you have to do. I don’t see bread in there, I don’t see pasta or rice, I don’t see Ben & Jerry’s Chubby Hubby Ice Cream (except the special Paleo brand that Brian orders, but that’s close hold). While you shouldn’t hold your life hostage to this guideline (there is such a thing as having a life and this life may include “social calories” that include these and other nefarious – Natural Light – caloric selections), getting this 80-90% of the time means you are closing in on optimal nutrition.
What some people don’t realize is that this will take you a long way, but sooner or later, you’re going to have to weigh and measure. This isn’t for people that “want to take it to the next level” this is for everybody. If you don’t, you will not survive Crossfitting. You will plateau and then you will start to decline – that’s just the way that this level of intense exercise will affect you.
If you want some guidance on nutrition or some resources, whether it’s to just start eating Paleo (“Meat and veggies, etc…”) or weighing and measuring (the Zone), just post to comments. Give us some specs on you (height, weight, age) and a coach will give you some guidance, and some of the athletes that have been doing this for a while will also offer some great advice.
So what are you waiting for? Start now!
For time:
15-12-9
Thrusters, 135/95 lbs
Kettlebell Swing, 2/1.5 pood
Post time to comments.
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Photos
July 29th, 2009 on 8:26 pm
OK, so I’ll be the first to shamefully post my specs and diet. I do want to follow a better diet to make my crossfitting better – I find myself always exhausted/gassed too soon into the WODs. I don’t think I’m at the point where I want to be measuring my food, though.
5’3, 110-115-ish in weight. Typical diet during the week:
B: english muffin or 2 pieces of toast with PB (Jiffy, not the natural kind)
L: some sort of soup or turkey sandwich. Soup varies from healthy vegetable to unhealthy baked potato like today and fruit to go along. Usually and orange or apple.
Snack before WOD: fruit or string cheese
Dinner: deli turkey and cheese, chicken and vegetables, it varies but along those lines.
I don’t think this is too terrible, but this also includes a beer or glass of wine a night (sometimes 2).
Anyway, so let me know what you think. I am open to advice and critique
July 29th, 2009 on 8:53 pm
I’ve been eating hemp powder shakes in the morning with .25 cups of frozen blueberries mixed in. (i don’t know if hemp is paleo, but i need the fiber, or ibd medication). On the weekends i get fancy and have bacon and eggs with avocado.
I have grilled chicken with salad (lettuce, sometimes tomatoes, sometimes avocado) and oil and vinegar for lunch.
I made my first attempt at paleo snacks today:
2 oz turkey jerky (the whole foods brand was all i could find),
.25 cup of dried apple/cranberry mix
1 oz of walnuts (they have a good omega 3 omega 6 ratio).
I was surprised how full the baggies are. The blocks are 3P, 2C, 6F. Yes, I copied the recipe off the paleokits.org site.
dinner is usually more chicken, broccoli (or other veggies from the CSA) or a total failure. this is where i usually run out of ideas and just eat what i can find.
i am pretty new to crossfit (only about 5 months now) but i can tell you that i wouldn’t have eaten ANY of this 5 months ago. this change was gradual and mostly painless. when i started i was just measuring everything, but i found i really had to learn what to eat first, then start measuring.
July 29th, 2009 on 8:58 pm
From Denver, just got done doing a WOD with a friend of mine from Japan. Four Rounds each of 500m row and while one guy is rowing, the other is doing pushups. Goal was to reach 500 pushups total combined as we both finished our fourth leg on the row.
Only reached 481 so as a punishment we did Bottom to Bottom Tabata Squats in the global gym area.
So this Air Force guy with biceps bigger than Rich S’s Ken doll head asked if we were doing Crossfit. We said yes, then he asked us if we used to lift heavy…..
My response was as a matter of fact I did used to lift heavy at 183 pounds. Now I’m 170 pounds and can lift more weight. He went back to bicep curls without uttering another word. God Bless Globonaughts.
Love, Boston Mike
July 29th, 2009 on 9:05 pm
Timely post since I’m experimenting with the zone. I’m only in Day 3 but I’m finding the approach interesting.
This Sunday I purchased a kitchen scale and some zone-friendly foods. For the week I prepared 4 block dinner/lunch baggies of turkey deli meat, almonds and some combination of cherries, raspberries, blueberries, carrots or grape tomatoes.
For my four block breakfast, I’m doing scrambled eggs, bacon, fruit, protein powder.
For snacks, I’ve got oranges, almonds, hard-boiled eggs, and tuna salad in 2-block combinations.
I have a couple questions so far and would appreciate input.
1. Is 19 blocks too much? I based 19 blocks on a goal weight of 185 lbs. (compared to current weight of 205) with 10% BF. 166 lbs of lean mass x .8 / 7 comes to 19 blocks. However, whenever I tell people I’m doing 19 blocks, I get looked at sideways like I’m crazy.
2. What are the cheapest favorable carbs and proteins? I was happy to find a pound of cherries for $1.99/lb and turkey for 4.59/lb this week. Considering that I’ll be living on student loans for four years, I’ll need to squeeze by on the food budget. Unfortunately, grass-fed beef and organic veggies likely won’t be in the mix.
Thanks,
Ian
July 29th, 2009 on 9:22 pm
Ian – Frozen vegetables are a good way to go for cheap veggies. For cheap protein buying bulk chicken breast from costco is pretty handy.
July 29th, 2009 on 10:00 pm
Susan – send me an e-mail at dan@potomaccrossfit.com – I want to send you that article I mentioned before.
Enjoyed everyone’s posts yesterday. As far as how far people have come, I’m always amazed by people’s progress. Just yesterday I was watching Megan do multiple pullups with a blue band . . . when she started Foundations she was using the Black band. A lot of time we don’t see the progress because we’re too busy looking forward, not back (which is a good thing – but looking back gives some perspective every once in awhile).
As for my progression?
I’m pretty sure my first Fran was a DNF – and I was in what I would have considered pretty good shape (just did the DC triathlon – was working out with weights at fairly high intensity) . . . I now have a recorded FRAN time faster than I EVER thought I would have (and I do mean EVER). But Tes is right, it only gets harder (in a good way). That was something I had to learn. Getting stronger means you move more. Going faster means it is over more quickly, but those minutes you’re working are worse. For the new folks, we’ll all talk your ears off about crossfit . . . or we wouldn’t be there.
And from a trainer perspective, when I come in and see you guys busting your butts and getting better it is the best part of my day . . . even if I look like I’m not having a good time
July 29th, 2009 on 11:07 pm
Dan,
Great comments. What the heck, here is my progression.
My anniversary is coming up this August. Aside from loosing 15 lbs and having to perform WODs as Rx’d, crossfit has become a lifestyle. Day to day challenges whether at work or personal life are easier to deal with.
As anyone else, it was a slow progression. It only took me 6 months to do a kipping pull-up or a double under amongst other things.
I’ve avoided moves that I didn’t feel comfortable with, such as the over head squats or the snatch for a long time. The lifts that I dreaded the most are now my favourite lifts and can’t get enough of them. I’m particularly proud of my OHS. 4 months ago I could not OHS a 45# bar, today that number is 145# x 3. Practice, practice, practice.
Of course these improvements did not come alone. Crossfit also puts hair on your chest that requires mowing time to time.
And last but not least;
Dan,
It is the best part of my day when I come and see you at the box. I like you much better than the short stubby looking coach.
Let’s hug it out tomorrow.
July 30th, 2009 on 1:08 am
Editor’s Note: Just got back from Fleet Foxes concert and may have indulged in a few too many carbs…but why not…
My “Crossfit Journal” goes back to February 11th, 2009, when we did “Fran” and I did 75# Thrusters and a blue band for pull-ups. On May 8th I did “Heavy-ish Fran” with 95# Thrusters, can do as many unassisted pull-ups as you need me to do (not a challenge) and increased my “Crossfit Total” by 50#s. I’m 5’10” and weighed ~173lbs, but am now at ~164lbs. I can do most of the workouts as prescribed and consider myself in pretty good shape with room to grow. The problem…
…diet and commitment. After over 5 months of Crossfit I’m still on an adjustable schedule based on my personal lifestyle and average 3 to 4 workouts a week. I eat better than before, but certainly nothing close to Zone/Paleo. I bought a scale…and even used it…twice, but that’s a lot of work when you’re hungry. Plus, 2am trips to Goody’s after a night of carb indulgence seems like such a setback.
I need what I hope a lot of people need: a down and dirty guide to get started; specifically, what to buy, how to prepare it and when…just tell me what to do. If I can cook it all on Sunday and store it for the week, even better, if not how easy can we make it? The variety and exotics are good for the pros, but I’m cheap and easy and want a quick meal to go.
Pro and go rhyme, time for bed…
July 30th, 2009 on 1:25 am
Why am I on this blog at 1:30am???? can’t sleep…too many thoughts swirling around in my head. I wonder if Cold Stone is open?
July 30th, 2009 on 6:59 am
7:05 rx’d (70# DB)
July 30th, 2009 on 7:02 am
[...] Potomac CrossFit WOD090730 [...]
July 30th, 2009 on 7:04 am
9:25
75lb thrusters
40lb kb swings
July 30th, 2009 on 8:18 am
9:02 as rx’d…i hate thrusters a lot…and KB swings for that matter. Glad I got through this.
My 2 cents from yesterday’s post:
Started Foundation in October of last year and one of my first workouts (mini-cindy..ie 10 minutes) ended up something like this… 6 rounds, blue band after first 5 pull-ups, knees after the 3rd round of push-ups, and marginal depth on squats if at all. And for icing on the cake, couldn’t bend my arm past 90 degrees for a week.
After that, it took me about 3 months before I could do 80% of the WODs as rx’d (and move completely off the blue band). Just ask Ian, as he gave me plenty of grief for beating me in WODs. Any spciality moves like MU, HSPU, and DU were a dream. I started with being able to do a single DU and worked on it for several months in my garage to get to where I could string them together. Overall, keep with it, don’t cheat yourself on each WOD and make sure you focus on range of motion as it will pay off in the long term. Also, I like to pick a movement once a month that I am going to focus on in training until I either get my first one (like a MU) or improve bad movements (like OHS). Oh, and always listen to Brian..he knows best. Can I get a cookie?
Speaking of cookies, I have never jumped on the zone/paleo diet but changed my diet significantly when starting crossfit. I focused on the good carbs and eating more fat and protein but never in correct blocks. Coaches, I am thinking about giving it a whirl so can you give me an idea of what the breakdown of blocks would be for me (5’10, 190#, 10%BF with ultimate goals of kicking Scott and Mike’s ass in every WOD and looking prettier than Mike Rauseo (wait, got that one under control)…Thanks!
July 30th, 2009 on 8:33 am
13:37 scaled to 115 lbs, 1.5 pood.
July 30th, 2009 on 8:50 am
7:43 I think- As Rx’d…
Rich S- It will take more than diet and your lifting shoes to take me. Maybe borrowing some of Scott Q’s man bracelet’s might help, but doubtful.
Since I don’t have the willpower/motivation to do the zone or paleo, I settled for wearing extra Under Armour (holds my MOOBS in) and pinning my sleeves to make them look tighter on my arms. Both of these give the impression of fitness without actually having to be fit or work harder. But I did buy a Buddy Lee Jumprope, so maybe the tide is changing?
July 30th, 2009 on 9:20 am
6:48 as rx’d
Day 4 of retirement is a beautiful thing. I’ve discovered a new secret that I think is going to help with WODs. It’s called “sleep.” Have you heard of it?
Rather than avoiding sleep like it’s a disease, for the last four nights I’ve been putting myself to bed at a reasonable hour and I feel great. This whole eating and sleeping right thing makes a difference (I think).
However, knowing me it this will last two weeks and then it will be back to my diet fueled by kabob palace, subway, potbelly’s and McDonald’s.
July 30th, 2009 on 9:23 am
Seven minutes something, scaled way down.
Left-arm dumbbell thrusters with 50# db.
1.5 pood kb.
July 30th, 2009 on 9:24 am
Chiming in on progression.
All key points have been hit on already with regards to this, and they all ring true for me.
Another point that i can make is that CF has been great for me for treating acute injuries. I have torn both of my ACLs a total of three times over the course of about 13 years of police work. I currently have a meniscus tear (also from my old job) which i will probably not have repaired in the near future.
I’m pushing 43 and have arthritis in both knees. Regardless, these injuries, over time, have become less of an issue as a result of CF’ing. I have better ROM and I am stronger, faster, blah blah blah than I ever was.
This stuff works.
It’s great for addressing not only acute injuries for me but also acute pain that was associated with the injuries.
Regardless of age, size, competency, strength, etc, this stuff will work for all of you over time.
Stick with it. If you’re not with it, then get with it.
July 30th, 2009 on 9:33 am
Another small hint for beginners – get familiar with the HQ site at crossfit dot com. Click on the “exercises and demos” tab there and you’ll find dozens (maybe hundreds) of great, free, instructional videos and demos. There’s a lot of useful and inspiring stuff on the site, and new stuff gets added all the time.
July 30th, 2009 on 9:36 am
Just a general question about paleo/zone and fruit. How much is too much? What does “… some fruit…” mean? Once a day? Once a week? No fruit until you find the place at the box to scan your PFC fob?
July 30th, 2009 on 9:54 am
Kari, Kari, Kari:
You are holding on to a few old school nutrition habits that we can fix up pretty quickly and easily. Before get complicated, I will make a few broad observations.
First, eat protein at every meal. Protein is defined NOT as anything that has the smallest speck of protein in it (peanut butter), but by an animal product in the form of meat or eggs.
Second, the quantity of the protein in a meal should be in the realm of 2-4oz. How much is that? Significantly more than is in your soup. Think about a small chicken breast or small can/packet of tuna.
Third, do your best to get your carbs from quality sources such as veggies and some fruit. You could lose the bread on the turkey sandwich and the toast for breakfast.
Those are three big easy changes that will get you from 30% to 85%. If you do that and then want to address the last 15%, we can do that.
July 30th, 2009 on 9:57 am
Kevin,
Two ways to look at it. The slightly more strict is to eat as many veggies as you can choke down and then just eat fruit when you can’t take it anymore.
I myself tend to eat maybe one meal’s worth of carbs in fruit. So I say a piece a day is ok or a quarter of your carbs from fruit is ok unless you are not seeing the body comp changes you want and then we would cut back.
July 30th, 2009 on 9:58 am
9:55 not RX’d
started with 135# for the first 10 them dropped to 115# for the rest
70# dumbell subbed for the kb swings
Quite suprised i could these
Are we getting more 2 pood kb’s?
Just asking cause i cant get there 1 hr before the class starts like Wild Bill and Mike H do to grab one
July 30th, 2009 on 10:21 am
Yesterday’s posts inspired me. I started CF in June and now I’m in a rut and feel overwhelmed by everything! Do you remember feeling like I do now? I search for examples of some movements on YouTube to figure them out, the diet is stressful because I have shark rows of sweet teeth, love sandwiches and happy hour, I get discouraged because there are so many things I need to work on, and worst of all, my knees and hip flexors keep me from a decent range of motion on squats. I still need to figure out a schedule that works best, so I’m not consistent about attending WODs yet, and I do get anxious before each one. I have no idea what my max is for most weight lifting movements and that intimidates me when I see them on the WOD. I keep telling myself, one WOD at a time. I try to stay positive about all of my mini accomplishments (I flipped a 450 lb tire at Crossfit OBX on vacation by myself). I am grateful for all of the encouraging people I’ve met so far and the people that have shared equipment with me and for the coaches that say nice job even though I feel like I suck and my form was terrible. CF is a process.
July 30th, 2009 on 10:30 am
Eric H, you are the perfect candidate for the cooking seminar… which is full, unfortunately. But we’ll be doing another one in a couple of weeks, and if you shoot me an email (alison@humblegourmand.com) we can chat a bit about getting started on the cooking/shopping end.
Mary J – I’ve been there too. To quote a wise, wise fish: Just keep swimming, just keep swimming. You’re already further along than you know.
July 30th, 2009 on 10:31 am
Whoops, that last post was me
July 30th, 2009 on 10:31 am
WOD Manuel Anontio
2hours – surfing lesson
paddle twice
stand up into a squat
balance on board for 30 seconds
inhale 1 liter of salt water
get the board back out there
As someone who will be a renewed newbie in two weeks, I loved yesterdays posts.
Also just want to add that Greek Yogurt has lots of protein if you want a non-meat or egg meal/snack
July 30th, 2009 on 10:43 am
Dan – I WAS rockin the pull-ups, can’t wait till I can do one with no band!
Looking forward to WOD tonight. Just found out I am not going to be here this weekend. Anyone want to take my spot at the Nutrition Cooking Seminar with the amazing Allison? I’ve been buying the farm fresh produce and am a pretty good cook, however I was super excited to learn about freezing things and what the right portions are. Bummed that I can’t make it, but since I last heard it’s “sold out” this could be a great opportunity for someone who wants to go! Shoot me an email – meghanheis@gmail.com
July 30th, 2009 on 10:48 am
Mary J, when is your next WOD? Friend me on Facebook:
Emma Moburg-Jones
And if you don’t have facebook (get it!), email me:
emma.moburgjones@gmail.com
July 30th, 2009 on 10:49 am
Oops, sorry I meant to say emma.moburgjones AT gmail DOT com
July 30th, 2009 on 11:12 am
Sorry for the non-crossfit post…
If any of you are bored at work and want to kill 30 seconds, click my name and vote for my sister for the Women’s Professional Soccer all-star game.
To vote, you have to enter your name and e-mail but you won’t receive any spam. Trust me, I’ve voted the maximum number of times.
Scroll down to the defender section and click the check box beside Kia McNeill. Don’t vote for any other defenders and you don’t have to vote for any other positions. Just click submit vote at the bottom of the page.
If you’re really bored you can vote up to 25 times.
Thanks for the support,
Ian
July 30th, 2009 on 11:17 am
8:39 rx’d
Rich S. – return of the Mack is all I got to say
Mike H. – nice time! Maybe instead of going shirtless I need to try the extra tactical under armour shirts. Nevermind I look too good without my shirt on.
To chime in on the crossfit love fest going on today, having done crossfit for the past six
months while deployed I can truly say that in austere, harsh settings with minmal and marginal equipment at best, the functional movements and programming simply work not only extradornarily on a fitness level, but also have immediate applications to anything you could potentially encounter in any number of circumstances on any given day.
July 30th, 2009 on 11:21 am
Thank you to everyone who has posted the last couple of days, reading everything has been so helpful and encouraging. I, too, have gone through a backwards slide, the reasons behind it I won’t get in to here, and have been struggling so much with trying to get into a regular schedule again. I did some WODs or modified WODs on my own, but it just is not the same. I appreciate so much all the great people at PCF, coaches and athletes alike.
Also, Alison, when are you doing the next cooking seminar? I would love to get to the next one. Thanks!
My main goal for now is to make it regularly to the 0530 WOD, 3-4 times a week.
July 30th, 2009 on 11:21 am
10:something rx’d
July 30th, 2009 on 11:23 am
also, thanks Brian for making me do this rx’d and Leanne for the push at the end
July 30th, 2009 on 11:30 am
Mary J. – 9 months in and I am still nervous every day that I see the WOD as I am scared of failing at something I am good at or not completing something I am bad at. To help put this in perspective, when I first did foundations I wouldn’t come in for regular WODs as I was intimidated since I didn’t know the movements and didn’t want to look foolish.
In hindsight, once I finally got the nerve, I quickly found out that the coaches were always available to walkthrough the movements and all the athletes would be more than willing to lend a hand (which I am sure you have also found out judging by the number of comments the last two days!). Even those who have been doing this for quite a few months still listen in on others giving tips too as we all can constantly improve our form and skills. I think the key is just to ask questions and know that, like Aaron said, if you don’t have butterflies in your stomach every day then you have room to push yourself further!
July 30th, 2009 on 11:33 am
Food for thought in the link embedded in my name.
Hopefully this won’t bring the PCF organic food commune crashing down.
July 30th, 2009 on 11:43 am
11:xx
Started w/ 95lbs for the first set before shedding some weight. 1.5 pood kb all rounds.
Hey newbies, I finished last in the 9:30 class, but that doesn’t matter. I could have gone lighter & faster and cheated myself. Instead, I stayed with what worked for me and got my money’s worth.
Oh yeah, and Dan, let’s get real. The reason we all keep coming back is to see your smiling face.
July 30th, 2009 on 11:55 am
Does anyone have advice for keeping up your nutrition and workouts while on travel? I’m getting married next month in Greece and bumming around the Aegean for 4 weeks and would rather not feel like I’m starting over when I return. Granted, I just finished foundations last night, but I feel like I’ve had some pretty solid results so far and would like to keep improving, even while enjoying my honeymoon.
I have adopted Paleo from day one (but still drink lots of milk, eat lots of nightshades, and eat more than six eggs in a week) and it is fantastic, but just thinking about weighing and measuring takes a tremendous psychological toll. I’m fairly certain I can stick it out through the wedding and honeymoon, but Gyros are cheap and plentiful, and I think its going to be a real challenge to avoid bread/grains while I’m there.
BTW– DNF’d due to injury on fight gone bad last night; I got taken down by an errant sweaty 20# wallball. High 160′s after the first two rounds.
July 30th, 2009 on 12:14 pm
Pat — innnnteresting. Will follow up and read that study. I think the “organic” label means different things to different producers, and some have just jumped on the train to make money… My stance on this is that I like to eat food that tastes good. Some organic stuff tastes better than conventional. Some tastes the same or worse. So you pick and choose. Health benefits, if any, are a bonus. How do others feel about this?
July 30th, 2009 on 12:15 pm
I started Crossfit in June and had some awesome progress in the month of June (getting stronger, dropping pounds, figuring out the Zone etc). Then July came around…I moved (impressed everyone with my heavy lifting!), was a maid of honor, and juuust got back from 8 days in Copenhagen Denmark (Thanks Jon M for the crossfit while traveling tips… I got some pretty awesome stares at the Mariott gym).
Like Mary J you guys are intense, but incredibly nice when it comes to motivating. It is hard to be the newbie and feel like your form isn’t where it should be and kind of don’t know what to do after foundations. I know crossfit is what I want to do and I canceled my globo gym membership!
Now that I’m back in the country and recovered from jet lag I intend to re-commit to doing crossfit from August on…
Mary J what does your schedule like? Maybe us newbies can stick together…email me at carlyaubrey at gmail dot com
July 30th, 2009 on 12:18 pm
On the nutrition discussion, I think I’ve seen Robb Wolf suggest that you start with food quality (Paleo) and then look at food quantity (Zone). That is the approach that I took and it worked out pretty well. I am not doing Zone but I monitor my macros and eat 30% protein, 20% carbs, 50% fat – Paleo foods only.
If you don’t want to weigh and measure, try eating Paleo foods and limiting your fruit and starchy tubers. Unfortunately, I think you can only get so far w/out using the scale especially when it comes to body composition. Once I started weighing and measuring, I noticed my carbs were too high and fats were too low. The other good thing about weighing and measuring is you start to get a sense for how much you can eat and still lose weight (or how much you need to eat to gain weight if that is your goal). If you hit a plateau or start to gain weight, you have data that you can rely on to make adjustments.
If you haven’t read the Paleo Diet book, I would start with that – lots of good info. Also, I talked with Aaron, Brian, Jon, and Siddarth about diet and they all gave me good diet tips.
July 30th, 2009 on 12:54 pm
Bruce – I wrote a little article on my blog a few weeks ago while CrossFitting on the road. I travel about 80% of the time and stick to strict paleo/zone a good majority of the time.
check it out: http://www.powellfitness.net/rest-day-090616/
July 30th, 2009 on 12:59 pm
Trying to set a PR for board posts today.
Reminder that meat/poultry/egg orders are due tomorrow by noon for delivery next Wed/Thurs.
We’ve got a bunch of new products starting this week (lamb! chicken drumsticks! non-homogenized milk! dog bones!).
If you’re interested, email alison@humblegourmand.com (If you already have seen a product list, you should have the updated one in your inbox now.)
July 30th, 2009 on 1:14 pm
Mary –
To a newbie from a newbie:
It is overwhelming when you have lots to improve on, but I think that is the great thing about CF. You will never get bored and it is always a challenge. Almost every day, I leave having done something I once thought I would never be able to do.
It’s hard to find the time to be consistent with your WOD schedule, but this is what I did with my schedule and I hope it helps. I just picked a time in the day that no matter what, I could make happen. For me it is 5 pm… I go to work early, and no matter what happens during my day I am at the box at 5 pm, even if I have to go back to work after the WOD. That has really helped with being consistent.
Don’t get frustrated! You have already smoked me on a couple WODs and I’ve been at this since February!
I love crossfit!
July 30th, 2009 on 1:28 pm
Bruce-
Take it from someone who got married last year in Greece (my wife Mary Ellen is half-Greek), you’ll have PLENTY of zone choices while you’re over there. Meats and vegetables – particularly lamb, tomatoes, and cucumbers – are ubiquitous. They can be found in all restaurants and tavernas and are almost always fresh. Plus, olive oil can be found in most drinking fountains…you get the point. Yes, breads and the BEST desserts will always be floating past you. But I have no doubt that you’ll be walking a lot and continuing to do intense bodyweight WODS and short runs periodically to keep those “violations” in check for the most part. You can find a comprehensive list for these WODS in PDF format by typing “Eva T.” in the search box below. I do these on the road all the time. Most important thing though is to enjoy yourself like others have previously said especially b/c it’s your wedding, man : ) We’ll all be here when you get back, and 4 weeks is only a wink in a lifetime of fitness.
July 30th, 2009 on 1:34 pm
I am confused. The schedule on http://www.potomaccrossfit.com/training-schedule/ says on Monday and Wednesday there are 8pm classes, but the mindbodyonline page says on Tuesday and Thursday there are 8pm classes. :/
Am i reading something wrong?
July 30th, 2009 on 1:53 pm
7:00 Rx’ish.
Scott Q was using the last 2 pood kettle bell so I had to swing Curtis. He may be closer to 1.5 pood.
July 30th, 2009 on 1:57 pm
I started at PCF back in September, but messed around with it for about a year at YMCA. The first WOD I ever attempted had front squats, big mistake. I was so inflexible that I couldn’t even get the bar racked much less make it to full squat depth or stay on my heels. I ended up subbing bwt squats and still couldn’t finish. Overhead squats were even more of a disaster. It took me a good couple of months of stretching on constant practice to get a half decent front/ over-head squat. Then it took several more months of work to finally figure out the clean & jerk and snatch. My form improved a lot once I started at PCF and had some real instruction. I can now do reps of the clean and jerk at 135 plus and recently snatched 125 lbs.
And don’t worry too much about finishing last in workouts, cause I’m still bringing up the bottom of the pack even with scaling. My biggest problem is diet. Being really overweight (5’8″ 250ish) makes it a killer on the metcons. I’ve definitely shown to myself that I can lose weight if I eat Paleo/low carb (the quality of my food isn’t always that great). I’ve managed to keep the diet fairly clean over the last couple of weeks and have already seen progress with my wod times and body composition. Hopefully one day I’ll be able to ditch that stupid band for the pull-ups!
July 30th, 2009 on 2:18 pm
The most important thing for today is not the celebration of CrossFit, but that today is National Chili Dog Day.
Click my name for more info on how to get your very own free Chili Dog.
July 30th, 2009 on 2:25 pm
This may be a repeat comment as my computer is acting up but the big news for today is it’s National Chili Dog Day. Click my name for more info on how to get your very own Chili Dog.
July 30th, 2009 on 2:31 pm
Hey Lindsey, you jumped the gun!
We’re switching the WOD times next week and I went ahead and changed them yesterday on the site. So this week it’s Tue/Thu 8 pm WOD, next week it’ll be Mon/Wed 8 pm WOD.
July 30th, 2009 on 2:43 pm
Oh, and saw that Alison is going to be offering Non-Homogenized Milk and found this:
Robert Cohen, Executive Director of the Dairy Education Board, wrote in his article “Homogenized Milk: Rocket Fuel for Cancer,” accessed Nov. 28, 2007 on http://www.health101.org:
“Homogenization is the worst thing that dairymen did to milk. Simple proteins rarely survive digestion in a balanced world.
Milk is a hormonal delivery system. With homogenization, milk becomes a very powerful and efficient way of bypassing normal digestive processes and delivering steroid and protein hormones to the human body (both your hormones and the cow’s natural hormones and the ones they were injected with to produce more milk).
Through homogenization, fat molecules in milk become smaller and become ‘capsules’ for substances that bypass digestion. Proteins that would normally be digested in the stomach or gut are not broken down, and are absorbed into the bloodstream…
Homogenized milk, with its added hormones, is rocket fuel for cancer.”
July 30th, 2009 on 2:43 pm
Ryan P-
Great ideas for eating on the road, that is some serious dedication. Thanks!
Ken V-
“intense bodyweight workouts” ha! Thanks for the Eva T. tip, that list is going right into my pack, and I’ll have to eye pullup possibilities on the fly.
Both you guys made my predicament really easy, thanks.
July 30th, 2009 on 3:26 pm
After seven months of somewhat inconsistent Crossfitting, I still consider myself a bit of a newbie. But here are my two cents.
I’ll echo what most people have already said to the newbies – never be afraid to ask questions, spark up conversations, post to comments, etc. It just so happens that some of the most advanced folks at PCF are also some of the nicest. So when you see someone doing something well, by all means, ask them about it. Or, even more importantly, when you see someone struggling, encourage them and offer any knowledge or cues that have helped you in the past. Reading the comments and posting your own can also go a long way towards making you feel like a part of the PCF community, even if you can’t make it to a WOD on a regular basis. Here you’ll find tips on anything from manscaping to cooking (hopefully not in the same post), to powerlifting and happy hours. I also recommend reading and subscribing to PCF member’s blogs as a great way to get to know people and get their take on their own CF progression. Last I checked, Brian has a pretty solid list on his blog of all the PCF bloggers out there. (Did I mention that it’s also a hell of a time-killer when you’re bored at work?) Despite my own scattershot approach, I also can’t emphasize consistency enough, whether it’s in your diet or the frequency of your WODS, or even the time of day you usually WOD. Coming to the WOD at the same time each day means you’ll likely see many of the same faces and have a better chance to get to know people.
As for nutrition, so many people have already covered it better than I could. Just start somewhere, whether that’s full-fledged zone, semi-paleo, or just stepping awwaaayyy from the bread basket. And if you can do it without spiraling into your own personal OCD hell, measuring and tracking what you’re eating can be tremendously helpful. The PCF coaches are awesome about helping out if you have questions or get stuck, and being able to show them what you’ve been eating can help pinpoint where it could be tightened up. Starting your own blog to post your WODs and nutrition can also keep you accountable and allow other folks to help you out. (I remember telling Brian a while back that if I ever start my own blog, it will be called “Dude, Where’s My Carb?”)And, to echo what Emma wrote yesterday – eat to be strong, not skinny. After years of the typically girly low-cal, low-fat diet, that was one of the hardest things for me to adjust to when I started CF.
Hooo-kay. I think I just captured the Leader Board spot for longest post of the day.
July 30th, 2009 on 5:10 pm
Thank you everyone for the reminder that this really is a process (and, if played right, a long-term one at that).
Nutrition – this carb queen is in the process of changing her diet. I have to move gradually for fear of scaring away that fragile beast called “motivation.”
The focus over the last couple of weeks:
- Seriously reducing the grains and potatoes. Find I don’t miss them too much. OK – maybe corn chips….Pork rinds seem to be a decent sub.
- Lowering the amount of sugar. This one is harder. Thankfully, I’ve never been much of a baked goods fan. Sugar in coffee and tea are weaknesses and I’ve been fighting a sudden craving for Klondike bars.
- Reducing the coffee and alcohol intake. Coffee reduction has been more successful than alcohol reduction
- Increasing veggie intake. Gotta replace all that stuff I’m not eating with SOMETHING.
So far so good. Back down to fighting weight and slowly reducing the fat %.
I found that fitday.com is an awesome tool to track what I am actually consuming and the percentages. Click my name to go to the website. The tool is free and I haven’t seen anything I really needed in the “premium” pay site.
Glad we are all in this together…..
July 30th, 2009 on 5:33 pm
Not sure if this was mentioned – but I wanted to share the best guide / HowTo on ZONE… click my name for the PDF. Print it out (especially the last page) and stick it to your fridge.
For what it’s worth, I measured religiously for 4 weeks until I could accurately eyeball proportions. I still bust out the scale time to time but overall just stick to strict paleo at zone~ish proportions. I recommend that everyone measures for at least 2 weeks to gain an understanding of food/quantity ratio. From there just focus on paleo and get ready for some killer CrossFit performance.
Also remember that the ZONE is just a baseline. Tweak the macronutrient levels to fit your activity level. x5 fat seems to work well for me. I can send some great documentation on this, just email me. jaredmcqueen@gmail/DOT\com
July 30th, 2009 on 6:03 pm
60# thrusters
35# KB
9:XX – forgot to look at my time
July 30th, 2009 on 6:11 pm
10:01 as rxd…need to work on form on the last set of KB swings..other than that, just brutal.
July 30th, 2009 on 6:28 pm
6:38, 55lb thruster, 35lb KB
July 30th, 2009 on 6:56 pm
6:37 as Rx’d.
If I could design a perfect workout for me (in terms of being really competitive) this would be it, heavier weights with lower reps. A great day for DF Pete!
Thanks tes for yelling at me to stay on my heels!
July 30th, 2009 on 7:20 pm
Holy crap this WOD was hard. Made doubly harder, of course, by all the damn vacations I went on in July.
85 lb thrusters
45 lb kb swings
13:46-ish
Also, I’m still kinda new (started in February), but I definitely second the importance of consistency for nutrition and working out. Just plugging away at both little by little can help you see results, and pretty quickly at that. I was less than consistent in both regards for big chunks of June and July, and it has definitely showed. August will be different, though – it’s great to be unemployed!
July 30th, 2009 on 7:29 pm
8:00 Rx’d
Wowza to DF Pete and Jimmy G!!
July 30th, 2009 on 7:34 pm
8:26 Rx’d
July 30th, 2009 on 7:36 pm
I should probably consolidate my questions/comments into one post. Thanks Aaron for your comments about my diet yesterday and during the WOD tonight. I’ve been reading a lot today about the paleo and zone diets, but googling is giving me a wide range of information. I’ve always followed the low calorie, low fat, lean meats, whole grains, etc. sort of diet and am more than willing to adjust that to improve my crossfitting, but I would like to know specifically why and how these diets would effect and improve performance. Not because I’m challenging it
I guess that sounds kind of demanding! Its just because it is easier for me to make the changes if I know why I am doing it. Even if someone could direct me to the right resources to read about it on my own would be great. Thanks guys!!
July 30th, 2009 on 7:50 pm
Kari, click on my name for the Front Range Crossfit nutrition information packet. It is a GREAT place to start.
The other document I kept handy when I first started zone/paleo was Crossfit Journal Issue 21: Zone Meal Plans. Google it.
July 30th, 2009 on 7:54 pm
10:08 as rx’ed
This WOD destroyed me. Great job DF Pete…
July 30th, 2009 on 7:56 pm
13:40ish not rx’d b/c of ROM. If I was being judged, I would still be at the box trying to finish.
July 30th, 2009 on 7:57 pm
21-15-9 (apparently my reading skills are lacking)
35# thrusters
KB – switched from 16kg to 25lb halfway through
July 30th, 2009 on 7:59 pm
I second Chad’s point that the ROM was definitely questionable for me as well.
Mike H, I picked up the jump rope. Will pay you next time I see you.
July 30th, 2009 on 8:28 pm
Kari – the best reason “why” you should do it will be much more evident to you after you do it for 30 days.
We can drown ourselves in “why” – the proof is most definitely in the pudding. After 30 days, you will never ever ever eat the same way again.
July 30th, 2009 on 8:35 pm
a horrible, miserable 6:22 of rx’d pain
this left me on the floor for a while. Thanks to Jimmy for pushing me on the last round.
July 30th, 2009 on 8:55 pm
In the pudding, eh? OK Brian, fine then
My brain is somewhat wired to want numbers, stats, research, etc to explain things (I’m a statistician so I can’t help it)…but I’ll try it. I like Crossfit that much to give up bread 
July 30th, 2009 on 9:01 pm
5:55 with 55# DB thrusters/2pood kb swing Would have been interesting to try this with 70# DB’s. Probably would still be at the box.
Since there’s been lots of good posts on what we should be putting into our bodies, let me offer up a tidbit on what we should NOT be putting into our bodies. Trust me when I say that Old Rasputin Imperial Russian Stoudt is not a good pre-WOD meal.
July 30th, 2009 on 9:21 pm
Kyle L,
Awesome job today bro!!! I held out some faint hope that my time would stand up…but not today
Great job!
July 30th, 2009 on 9:31 pm
8:00 Rx’d
Thanks for running a second heat so I could use the 2 pood KB. I second the call for more 2 pood KBs!
Once my hand finishes healing, I’ll be able to get into a decent rack position for better thrusters.
July 30th, 2009 on 9:38 pm
OK, so I’m a fool… I did 21-15-9 because that’s what I thought the WOD was and I legitimately thought I was going to DIE! I just now realized when I saw the blog my mistake. Trust me, this won’t happen again!
12:19 75# Thrusters, 45# KB – started with 85# and 55# and went down.
I feel much better now about my time.
July 30th, 2009 on 9:43 pm
5:45, with a 135# bar and 53# kettlebell.
I should have gone heavier on both lifts, I think. On the other hand, I was an idiot and did way more kettlebell swings than I should have, so maybe that makes up for the light weight.
July 30th, 2009 on 9:58 pm
Wow!!! Like Kassi, now I feel so much better – I did 21-15-9 at 95lbs thrusters & 24kg kettlebell swings.
No wonder I felt so badly at the end of this.
13:49
I really thought about walking away after the first round of 21.
July 30th, 2009 on 10:28 pm
Kari,
Cordain has a lot of facts, stats and research in the Paleo Diet book. You should also check out Good Calories, Bad Calories by Gary Taubes. I think his references alone are over 100 pages. If you do some google searches for low carb diets, you’ll also find lots of research and information. I’m like you in that I like to see the data and research and there is definitely a ton of it that supports a low carb, high fat Paleo approach. I found a lot of good stuff on the CrossFit mainsite Nutrition forum as well.
July 30th, 2009 on 10:39 pm
9:56
65 lb Thrusters
30 lb KB (Back still a bit tweaky from the weekend’s EVA, so didn’t want to go heavy on KB Swings)
Today has been such a productive day.
1. I think I had a pretty clean diet
2. I love thrusters even though my time is not that great given the weights
3. I could string around 10 DUs together (Siddharth confirmed they were infact DUs and not the rope going fast enough to make a whooshing sound)
4. Could see soo much cheering, motivation and energy at the 6 PM WOD, felt really great !!
I have been working in Clarendon for a year and repent the fact that I didn’t knew about PCF all this time. But better late than never. This is the best part of my day !!
July 30th, 2009 on 10:47 pm
Dave O: Next time, we’re going to have a huddle/study session together with the white board before the WOD begins. Maybe we should add another person who isn’t dyslexic as a safety…
July 30th, 2009 on 11:02 pm
7:56 not rx’d
Thrusters- 135 # 1st round then scaled to 115 for remainder due to losing form and watching out for the back
KB swings – 40#
Really have to stay conservative and focus on my technique for the next few weeks. Thanks, Tes for the encouragement and feedback.
July 30th, 2009 on 11:33 pm
14:something with rx’d kettlebell but 85#, then 75# thrusters. holy hell that was hard.
July 30th, 2009 on 11:47 pm
8:46
75# thrusters, 40# kb
July 31st, 2009 on 12:17 am
6:39 Rx’d
July 31st, 2009 on 8:35 am
6:15 RX
May 13th, 2010 on 11:56 am
Thanks for the blog post on disaster preparedness. I will have to put this into effect. Thanks!
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