"There aren't nearly enough crutches in the world for all the lame excuses."-Marcus Stroup
SWOD Lift:
Deadlift 1-1-1-1-1-1-1 reps
GB WOD (Courtesy Coach Sommer, Gymnastic Bodies):
Complete 3 sets each:
1 Embedded Back lever (BL) + 5 One Arm Chin-up (OAC)
1 Embedded Planche (PL) + 5 Ring (XR) Strap HSPU
1 Embedded Front Lever (FL) + 6 Windshield Wipers
Finish the workout with 10 Bridge Wall Walks
Notes:
1) We will review all exercises during tomorrow's class
2) Warm-up by performing 2-3 easier Chin/HSPU variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
3) Choose an embedded static strength variation that allows you to hold for 15 seconds per rep.
4) Rest 20 seconds between the embedded static and the subsequent exercise. Rest 2 minutes in between giant sets; a giant set is comprised of the embedded static and the subsequent exercise.
Great write-up from John Welbourn's CF Balboa website on low card diets:
"I decided to look into how conventional people research diets, and how they go about picking their food. After talking to a bunch of people about how they select their diet a few things were constant; everyone has a friend or relative that lost 30 lbs on this or that diet and the internet is the research point of choice. So i did like everyone else and I googled Diet; Web MD's site provided me with a list of diets and their opinions about the diets and their effect. Of course I searched for the Paleolithic Diet, but to no avail it was not listed. The next best thing was The Protein Power Diet by Dr. Michael Eades. Dr. Eades and his wife have written a book that promotes a diet that is both high in protein, low in carbs and supplemented with healthy fats like olive oil, avocados and tree nuts."
"Those of you who crave steak, eggs, and cheese will have a great time on the Protein Power diet. Vegetarians will not, because tofu is the main source of protein allowed non-meat eaters. And as even the most dedicated know, tofu three times a day can get tiresome."
"You may choose your protein from fish, poultry, red meat, low-fat cheese (cottage cheese, feta, mozzarella, Muenster), eggs, and tofu. If you want to lose a lot of fat (the authors don't say you lose weight, but fat instead) or correct a health problem, you can add only 30 grams of carbohydrate, or less, divided throughout the day. If your need to lose is not so great, you can up that quota to 55 grams per day. Favorite low-carb foods? Lists of low-carb fruits and vegetables are given to make your life easier. These include leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, mushrooms, and a surprise fruit that rarely makes the diet sweepstakes: avocado, high in fat, but low in carbs."
"Susan B. Roberts, PhD, a professor of nutrition and psychiatry at Tufts University in Boston, Ma., and co-author of Feeding Your Child for Lifelong Health, does not recommend the diet because there is no good evidence that low-carbohydrate diets work any more effectively than conventional ones. Furthermore, she says, 'Because they cut back on foods that have multiple health benefits, they may reduce health in the long term."
"It seems Dr. Eades is promoting a diet high in protein; diets high in protein are both high branch chain amino acids and alpha lipoic acid which is excellent for building muscle and increasing fat loss. Plenty of food from fruits and vegetables, which are high in vitamins and minerals, so I am confused about what foods are cut out that might cause healthy benefits. Are these people still selling the company line that whole grains are good for us?! That glutens are not a poision that is effect millions of people each year? It seems that The Protein Power Diet is about as close as the main stream is to finding the Paleolithic Diet, so i guess we just need to keep keep beating the ground educating people that if it didn't exist more than 10,000 years ago you probably should not be eating it. So say good bye to Captain Crunch, whole wheat bagels and high fructose corn syrup based foods. Sorry."
Deadlift 1-1-1-1-1-1-1 reps
GB WOD (Courtesy Coach Sommer, Gymnastic Bodies):
Complete 3 sets each:
1 Embedded Back lever (BL) + 5 One Arm Chin-up (OAC)
1 Embedded Planche (PL) + 5 Ring (XR) Strap HSPU
1 Embedded Front Lever (FL) + 6 Windshield Wipers
Finish the workout with 10 Bridge Wall Walks
Notes:
1) We will review all exercises during tomorrow's class
2) Warm-up by performing 2-3 easier Chin/HSPU variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
3) Choose an embedded static strength variation that allows you to hold for 15 seconds per rep.
4) Rest 20 seconds between the embedded static and the subsequent exercise. Rest 2 minutes in between giant sets; a giant set is comprised of the embedded static and the subsequent exercise.
Great write-up from John Welbourn's CF Balboa website on low card diets:
"I decided to look into how conventional people research diets, and how they go about picking their food. After talking to a bunch of people about how they select their diet a few things were constant; everyone has a friend or relative that lost 30 lbs on this or that diet and the internet is the research point of choice. So i did like everyone else and I googled Diet; Web MD's site provided me with a list of diets and their opinions about the diets and their effect. Of course I searched for the Paleolithic Diet, but to no avail it was not listed. The next best thing was The Protein Power Diet by Dr. Michael Eades. Dr. Eades and his wife have written a book that promotes a diet that is both high in protein, low in carbs and supplemented with healthy fats like olive oil, avocados and tree nuts."
"Those of you who crave steak, eggs, and cheese will have a great time on the Protein Power diet. Vegetarians will not, because tofu is the main source of protein allowed non-meat eaters. And as even the most dedicated know, tofu three times a day can get tiresome."
"You may choose your protein from fish, poultry, red meat, low-fat cheese (cottage cheese, feta, mozzarella, Muenster), eggs, and tofu. If you want to lose a lot of fat (the authors don't say you lose weight, but fat instead) or correct a health problem, you can add only 30 grams of carbohydrate, or less, divided throughout the day. If your need to lose is not so great, you can up that quota to 55 grams per day. Favorite low-carb foods? Lists of low-carb fruits and vegetables are given to make your life easier. These include leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, mushrooms, and a surprise fruit that rarely makes the diet sweepstakes: avocado, high in fat, but low in carbs."
"Susan B. Roberts, PhD, a professor of nutrition and psychiatry at Tufts University in Boston, Ma., and co-author of Feeding Your Child for Lifelong Health, does not recommend the diet because there is no good evidence that low-carbohydrate diets work any more effectively than conventional ones. Furthermore, she says, 'Because they cut back on foods that have multiple health benefits, they may reduce health in the long term."
"It seems Dr. Eades is promoting a diet high in protein; diets high in protein are both high branch chain amino acids and alpha lipoic acid which is excellent for building muscle and increasing fat loss. Plenty of food from fruits and vegetables, which are high in vitamins and minerals, so I am confused about what foods are cut out that might cause healthy benefits. Are these people still selling the company line that whole grains are good for us?! That glutens are not a poision that is effect millions of people each year? It seems that The Protein Power Diet is about as close as the main stream is to finding the Paleolithic Diet, so i guess we just need to keep keep beating the ground educating people that if it didn't exist more than 10,000 years ago you probably should not be eating it. So say good bye to Captain Crunch, whole wheat bagels and high fructose corn syrup based foods. Sorry."
Deadlift- 195#,210#,215#,225#,230#
ReplyDeletedid yesterdays WOD since I did not know the skills to do todays WOD