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Active Rest \• September 30, 2010
Brief 400 meter footwork warm-up, mobility work and then Front Squat, 70% (105 lbs) 2 x 12 @ 30s. CrossFit Asheville WODS \• September 29, 2010
6:00 am CFA workout this morning: Warm-Up followed by Push Press (5 x 45 / 5 x 80 / 3 x 110 / 1 x 140 / 5 x 145 (PR) / 5 x 130; total vol: 2,470) and round consisting of 10 HPC / 30 (20″) Box Jumps / 10 HPC / 20 BJ [...] Strength Day \• September 28, 2010
6:00 am workout at CFA today: Warm Up followed by ring dips (sets: 25 x blue band; 10 x red band; 10 x purple band; 5 x no band) and then Back Squat strength progression part III (80% max reps x 4 @ 180s) w/ 140 lbs: x 10, x 10, x 10, x 9. [...] CrossFit Asheville WODS \• September 27, 2010
Today, at the 6:00 am CFA workout: Overhead Squat new 5 rep PR (110#) and 4 rounds of 10 overhead box step ups (20″/45# plate) and 20 double unders in just over 8 minutes. (Yes I did double unders, and about 3 single unders per double under rep.) Warm-Up Leaping and bounding, dislocates, mobility, kip [...] Is It Paleo? \• September 27, 2010
Kuipers et al, “Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet” British Journal of Nutrition Online first printing Sep. 23rd, 2010. The canonical “Zone” diet promoted by Barry Sears calls for 30% of calories from protein, 40% from carbohydrates, and 30% from fat. These Rx’d targets are subject to slight variation [...] Health Reports \• September 27, 2010
Belated weigh-in numbers. They weren’t so hot. This is one week after the Half Marathon, a week of less working out, and the reintroduction of alcohol to my diet. Weight Measurements Sep. 25-27 2010 Weight Observed Body Fat % Implied Fat Mass Implied Lean Mass Comment 179 lbs 14% 25 lbs 154 lbs Saturday weight; [...] CrossFit Asheville WODS \• September 24, 2010
I was 5 minutes late to the 6:00 class this morning, and my attitude was hovering just above 80% positive. What was wrong? Hard to say. Later, I think I figured it out: I got at least one hour less sleep last night than the night before. Touchy touchy. Warm up 400 meter run dislocates [...] Strength Day \• September 23, 2010
Warm up and then Front Squat 60% (90 lbs) 2 x 12 @ 30s. Volume: 2,160. Is It Paleo? \• September 22, 2010
I’ve been eating an 80/20 (or even 90/10) “Primal” diet for a long time; well over a year, in fact. I began eating what I termed a “flexible-Paleo-Zone” diet in August, 2009. And I’ve read and studied “paleo” ideas of nutrition during all of that time, becoming something of a nutrition nerd. In the time [...] |
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