Wednesday, April 30, 2008

04-30-08: CrossFit Fundamentals @ Ironworks

Starting May 4th, and continuing thereafter on an ongoing basis CrossFit East Bay at Touchstone will offer a "Fundamentals" class at Sunday, Noon. This is an opportunity to learn the movements and Concepts of CrossFit in a relaxed and supportive environment. Folks new to CrossFit are encouraged to attend, and experienced CF'rs can feel free to drop in to brush up on basic skills. There will be a brief "finisher" workout at the end of each session, around 10 minutes. For more in depth training or specialization, CF East Bay offers personal training. Contact Max directly at 510-910-2919 or info@crossfiteastbay.com

First Sunday of the month:
  • Basics CrossFit History and Concepts
  • Basic Mechanics
  • Air Squat
  • Push-Up
  • Kettlebell Press
  • Kettlebell Swing
Second Sunday of the month:
  • Zone Diet
  • Hierarchy of athletic skills
  • Wall-Ball
  • Kettlebell Front Squat
  • Kettlebell Deadlift
  • Kettlebell Push-Press
Third Sunday of the month:
  • Gaming the WODs
  • Intensity Regulation
  • Box Jump
  • Pull-Up
  • Kettlebell Clean
  • Kettlebell Overhead Squat
  • Pull-Up
Fourth Sunday of the month:
  • Energy Systems
  • "What about Cardio"?
  • Double-Under
  • Handstand Push-Up
  • Kettlebell Snatch
  • Kettlebell Clean & Jerk

Tuesday, April 29, 2008

4-29-08: Never Give Up!




I just finished a 6-week strength cycle, and while I am happy with my progress my body composition seems firmly stuck in the "healthy" range, which is not acceptable!

I'm at 176# and 16% bodyfat, or 149# lean mass. Based on my recent lifts I would estimate the following 1RMs:

Deadlift 388# (PR is 395 @ 193#)
Push-Press 182# (PR)
Squat 252# (PR was 300# @ 193#)
Bench Press 231# (PR was 287.5# a long time ago)
Hang Power Clean 177# (PR)

While my balance of strength and body comp is better than at most points in the past, I am way off my best recent comp of 13.5% bodyfat at 168# some months back, although I do have 3 lbs more muscle.


In a nutshell, here is my plan to shed the bodyfat and stay strong over the next five weeks:

  1. Fairly strict zone, no grains besides steel-cut oats, no alcohol, lots of veggies
  2. 14 blocks, 17 blocks on Saturdays (blocks will be "high-protein" blocks, using "slop factor")
  3. Substitute "Sprint 8" for selected CF workouts, up to 4x per week
  4. One heavy strength workout per week, to try to maintain lean mass (deadlift based)
  5. Use FitDay to track and measure
  6. Blog daily
  7. Create negative calorie balance of 1000 calories per day.

Friday, April 25, 2008

4-25-08: GYMBOSS

Man I wish I had one of these yesterday!



Purchase the Gymboss Interval Timer


I coached 20 people through "Quarter Gone Bad" and "Reverse Quarter Gone Bad" at the same time! That means there were people doing 15 seconds rest and 45 seconds work and people doing 45 seconds work and 15 seconds rest at the same time for 5 rounds of 3 movements each! That is 30 transitions! My brain hurts!

For the record this how it should be done:

:00 QGB GO!
:15 QGB REST, RQGB GO!
:00 RQGB GO, QGB GO!
:15 QGB REST, RQGB GO!

Repeat 13 more times...

My brain hurts...

Zone-wise I did well yesterday, 1 lb 96% lean beef, 1 lb broccoli, 1.5 cups marinara sauce, 1 cup milk, 2 glasses red wine.

Thursday, April 24, 2008

4-24-08: Nutritional Analysis

Proper nutrition is the foundation of athletic performance and fitness. Without it, you can work out as hard as you are able to (which won't be very hard), many hours a week, and you will never progress beyond beginner-intermediate, if that. To quote Coach Glassman from "World Class Fitness in 100 Words": "Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat." Before you get too scared, I know many advanced and elite CrossFit athletes who follow such principals but include one or two "cheat" meals per week (beer, pizza, etc.).

I offer nutritional analysis and guidance to support your goals, whether they be to change body composition (gain muscle, lose fat or both) or to improve athletic performance. The cost is $150.00 and includes a copy of "FitDay" software. This is limited to four persons per week, and will be performed on a first come, first served basis. I will need you to write down everything you eat and drink for a period of one week. I will then spend an hour and a half with you, preferably at your home, so I can see what foods you have on hand and install FitDay on your PC. Not available for MAC.

I also offer total cold-turkey dietary transformation. The cost is $200.00. It includes everything above, and, in addition, I will mercilessly throw out ALL of the junk and unneeded carbohydrate in your home, and go shopping with you at you favorite supermarket to stock your home with 100% wholesome foods.

I don't work with vegetarians, we won't agree, you won't get very good performance, and I don't want to waste your time or mine, or take your money when I know I won't be able to help you.

Pay Here or:
Contact Me Here: info@crossfiteastbay.com
or simply email to info@crossfiteastbay.com with "Nutritional Analysis" in the subject line, and I will invoice you via Google Checkout with further instructions, or make alternative payment arrangements.



Basic Principles

1. Eat animal protein with every meal and snack.

2. Eat 4-5x per day, either 3 meals and 2 snacks, or 4 meals, spaced out evenly.

3. Eat "Zone" proportions, 40/30/30 carb-protein-fat in every meal or snack.

4. Get the majority of carbs from low glycemic index sources, such as vegetables and certain fruits. Treat starches (bread, rice, etc.) as condiments and eat them in moderation.

5. Eat mostly whole foods. Anything packaged is not a whole food.

6. Practice "perimeter shopping". Whole foods are found on the perimeter of the supermarket, processed foods in the aisles.

7. Create opportunities for success. Stock your home with healthy foods and minimize junk. Carry food with you to avoid temptation.





Online resources:

CrossFit & Zone Diet This is my training and nutrition blog, which I will be updating daily again, starting today.
Before/after CrossFit & Zone Diet

The Zone Diet This is the basis of most high-performing CrossFitter's diets.

Zone Block Chart

The Paleolithic Diet This is the "race car" of diets. Demanding, difficult and delivers stunning results when combined with the Zone. The basis of most elite CrossFitter's diets.

Robb Wolf Wonderfully opinionated CrossFit Nutrition Guru.

The Anabolic Diet Advanced dietary technology for the true fanatic, with a focus on building muscle and shedding fat.

The Naive Vegetarian





Adult beverages in The Zone

If you drink alcohol, there is a definite hierarchy of beverages from OK to very bad.

Best to Worst:

1. Red Wine
2. White Wine
3. Spirits & Non-Sugary Cocktails ( Whiskey, Rum, Manhattan, Martini)
4. Dark Beer
5. Liquor (Grand Marnier, etc.)
6. Beer
7. Sugary Cocktails (Margarita, etc.)
8. "Calorie Bombs" (White Russian, Mudslide, etc.)

You should consider adult beverages to be carbs, and you should always eat protein with them and moderate other carb intake when drinking. For example one glass of red wine (3.5 oz) + one string cheese is a good choice.




I offer nutritional analysis and guidance to support your goals, whether they be to change body composition (gain muscle, lose fat or both) or to improve athletic performance. The cost is $150.00 and includes a copy of "FitDay" software. This is limited to four persons per week, and will be performed on a first come, first served basis. I will need you to write down everything you eat and drink for a period of one week. I will then spend an hour and a half with you, preferably at your home, so I can see what foods you have on hand and install FitDay on your PC. Not available for MAC.

I also offer total cold-turkey dietary transformation. The cost is $200.00. It includes everything above, and, in addition, I will mercilessly throw out ALL of the junk and unneeded carbohydrate in your home, and go shopping with you at you favorite supermarket to stock your home with 100% wholesome foods.

I don't work with vegetarians, we won't agree, you won't get very good performance, and I don't want to waste your time or mine, or take your money when I know I won't be able to help you.

Pay Here or:
Contact Me Here: info@crossfiteastbay.com
or simply email to info@crossfiteastbay.com with "Nutritional Analysis" in the subject line, and I will invoice you via Google Checkout with further instructions, or make alternative payment arrangements.