1.03.2011

W.O.D 1.4.11

5 Rounds for time:
15 Hang Power Snatch (95#/65#)
400 Meter Run

Quote:
"Always bear in mind that your own resolution to succeed is more important than any other."
-Abraham Lincoln

Results:
Rx
Shawn - 19:54
Rob P. - 17:07
Jay E. - 22:10
Miranda - 20:02
Jim C: 22:20
Mike F: 18:52
Danny: 14:39
Melinda: 19:42
Cate: 17:32
Jason: 19:31
Aimee: 18:47
Kev: 17:37
Olan: 19:03
Dorothy: 21:45

DC:
Nikki: 16:10 (63#)

Scale:
Charles - 53# - 22:22
Paul F. - 75# - 19:10
Liz - 45# - 20:44
Gary - 75#/kb - 20:01
Donkey - 65#/row - 21:22
Peterson - 83# - 19:23
Jeff Hi. - 75# - 21:12
Howard - 65# - 23:52
Denise: 20:43 (35#)
Karin: 23:36 (35#)
Katie F: 18:26 (35#)
Dana: 18:04 (Box Jumps)
Chris T: 20:22 (33#/row)
Kara: 20:19 (35#/row)
Seth: 16:01 (85#)
Karen: 26:17 (45#)
Kathleen: 21:55 (45#)
Rachael: 21:18 (35#)
WW: 18:30 (75#)
Shoeless: 18:43 (75#)

14 comments:

Jason Lyons said...

anyone know how many walnuts in one block? it is not on the CF chart. thanks.

Nikki said...

Jason - I found this website that has an extended list of fat blocks:
http://www.loscabosguide.com/cabozoneperfect/miniblocks/fatsources.htm

For carbs and proteins you can link from here:
http://www.loscabosguide.com/cabozoneperfect/miniblocks/index.html

It says 1 block of walnuts is 1 tsp shelled and chopped. If you want to eat them whole, you'd have to estimate how many whole ones would make up 1 tsp when chopped. (Not many!)

Also, I wanted to respond yesterday when you asked about how someone could possibly eat 5 blocks of carbs (healthy veggie carbs) in a sitting. For athletes, strict zone can be hard to follow because it is such a low calorie diet, and also because eating all those carbs using mostly green vegetables is difficult to do. If you were eating breads, oatmeal, etc then getting enough blocks is easy. Robb Wolf often recommends halving the carbs and quadrupling the fat for an athlete. Maybe this is something you'll want to consider?

Jason Lyons said...

I have heard that before but I wonder if it applies to someone in my shoes that has a high fat content. Thoughts ?

Nikki said...

Jason - I think it would apply. From what I've read and heard, most people lean out really well on high fat / high protein diets. You need to eat veggies for their nutritional value (and their alkalinity), but they dont contribute much to the calorie count. I definitely dont think you need to be eating entire bags of spinach in one sitting, the way the zone block system would have you doing.

My recommendation is to center your diet on meats (grass-fed if you can) and veggies, cooked in healthy oils. Supplement with fat sources like avocados and macadamia nuts. Limit fruit, especially dried fruit. Don't go crazy eating nuts by the gallon. Save the bulk of your carbs (especially stachier ones like squash and sweet potatoes) for post work out.

The most important thing is that you pick a diet that you can stick with for the long haul - not one that you fight to follow for 30 days and then give up on come February 4th. Almost everyone I know started by weighing and measuring and ultimately realized they felt better and enjoyed eating more when they loosened up on the numbers and focused on the quality of foods instead...

Plentus said...

Jas, as long as you keep sugar and refined carbs down, your body will turn its metabolism over to burn fat. This includes body fat and dietary fat, so go for it. (replace 1 block of carbs with 3 of fat)

If you're really looking to lean out, obvious things are keeping sugar and refined carbs down to a minimum/zilch. But beyond that, don't bother eating anything post-wod, don't consume liquid/very process food (aka shakes and obviously beer) and don't have dairy, even protein powder.

Charles said...

I can't wait to feel like a did a month ago. Once you get passed 2 weeks, it's like HEAVAN.

Laura Pappas said...

Thanks for all of you that came out yesterday, let us know what you want to know more about too - there are a few of us that can provide additional resources and perspectives. If you are still trying to figure out how to get your food in order, start by following Coach P's advice in the Kitchen Detox blog that Aimee linked to yesterday.

On that note I need a topic for my next blog post (post wod food, sugar, sleep, etc) so please send me ideas here or email is fine laurapappas07@gmail.com

Laura Pappas said...

And Jas, I agree with Plentus if you restrict carbs your body will burn fat - the caveat is that if you sneak it carbs, it stops burning the fat and stores both carbs and fat as fat!

Stephanie Vincent said...

i've got a question...about post wod. I have started milk for recovery after WODS. But should i still be doing nothing??? I am not TRYING to lean out. I wish to let my body reach a point of homeostasis...don't care what weight that is. Soooo should i or shouldn't I be doing post wod nutrition?

Christina Carnevale said...

Dear Ketchup,
I may miss you more than booze.

Love,
CC

Dorothy said...

Jason,
I suggest you eat only spinach all the time. I'd like to see that. ha ha!

(Sorry, I'm just bitchy. I am going through sugar withdrawal at the moment.)

Nikki said...

Steph - my 2 cents is that if you're more interested in increasing your performance and less interested in losing weight, go for the post wod meal. I don't have a post wod meal every day, but I do most days. For instance, after a day of 1RM shoulder press when I'm not feeling particularly worn out, I may not have something. But after Cindy yesterday, when everything in my body hurt and I felt totally spent, I went for the progenex.

Melanie said...

For CC and others, I found a Paleo ketchup recipe:
Paleo Ketchup
1 small can (384 mL/12 oz) of plain, sugar-free tomato sauce
1 small can (6 oz) tomato paste
2 tsp vinegar (you can also use apple cider)
3/4 tsp garlic powder
1/2 tsp onion powder
a pinch of ground cloves
1/4 tsp allspice Combine all ingredients in a small sauce pan and simmer for 10-15 minutes. Let cool and transfer to container and then into fridge.

This recipe omits the sugar/artificial sweetener. Also, this does not last as long as store bought (no preservatives) so its good for a few weeks

Plentus said...

6:30 Results

Rx
Shawn - 19:54
Rob P. - 17:07
Jay E. - 22:10
Miranda - 20:02

Scaled
Charles - 53# - 22:22
Paul F. - 75# - 19:10
Liz - 45# - 20:44
Gary - 75#/kb - 20:01
Donkey - 65#/row - 21:22
Peterson - 83# - 19:23
Jeff Hi. - 75# - 21:12
Howard - 65# - 23:52

great job everyone, those lower backs are smoked, I know! that's why we did that silly warmup in the beginning! be sure to roll and stretch at home and tomorrow