Thurs 26 Nov 2009

Shake: 6am
1 cup chocolate milk
vanilla protein powder

9am: 1 cup whole milk

Breakfast: 10am
4 eggs
1/2 potato
1 tbsp butter
1 tbsp coconut oil
coffee
4 fish oil pills

Lunch: 1:45
1/2 pound ground beef
4 corn tortillas
1/2 red pepper, 1/2 jalapeno
handful tex-mex cheese
1 cup milk
4 fish oil pills, multi-vitamin

4pm: apple

Dinner #1: 5:15pm
4oz chicken breast
homemade pineapple salsa from NT recipe
6 macadamia nuts

Dinner #2: 10pm
cheesy garlic bread, chicken fingers, fries, beer

FitDay.com Total: Calories 3347  Fat 188g  Carbs 198g  Protein 184g

November 27, 2009. Uncategorized. Leave a comment.

Wed 25 Nov 2009

Shake: 6am
1/2 cup kefir
1/4 cup whole milk
1 scoop chocolate PB protein powder
1 banana

No almond butter, was hungry after!

Breakfast: 10am
4 eggs
2 thick slices bacon
1 1/2 cup pineapple

Workout: 11:30am
Bench Press 3×3 @ 127.4#
Power Clean 5×3 @ 108#
Played with rope climbs

PWO: 12:30
Strawberry Kiwi protein shake
banana
1/2 cup chocolate milk

Snack: 2 pm
3/4 cup kefir
vanilla protein powder
1/4 cup chocolate milk
4 Enjoy Life gluten free chocolate chip cookies

Dinner: 5pm
1/2 potato, homemade fries
1 venison sausage

1/2 can tuna
1/2 cup broccoli cole slaw
1/ red pepper
1 tbsp mayo

Broccoli coleslaw (Sobeys/Metro) is shredded broccoli stalks with a bit of carrot and red cabbage. Super tasty.

Snack: evening
1 bag whole milk

 

Total: Calories 2705  Fat 128g  Carbs 184g  Protein 205g

November 27, 2009. Uncategorized. Leave a comment.

Tues 24 Nov 2009

Lazy morning and rest day.

Breakfast: 9:45

1/2 Smitty’s Meat Lovers Skillet
1 cup coffee, black

Lunch: 1:30

Burger
2 slices Ezekiel Bread
1/2 avocado
Tex-Mex cheese

Dinner: 5:00

2 venison sausages
Apple
1 tbsp almond butter
1 tbsp honey

Snack:

3/4 cup kefir
banana
1 scoop Chocolate PB protein powder
1 tbsp coconut oil
3 squares dark chocolate

 

Total: Calories 2377  Fat 140g  Carbs 173g  Protein 118g

I need to make sure I have that morning protein shake. And more eggs.

November 25, 2009. Uncategorized. Leave a comment.

Mon 23 Nov 2009

6 am Shake
1/2 cup kefir
1/4 cup whole milk
1 scoop Chocolate PB Protein Powder
banana

Breakfast (9:30am)

Ran out of eggs :(

2 slices thick bacon

Shake:
3/4 cup kefir
6 frozen strawberries
6 frozen grapes
1 tsp maple syrup

1 slice Ezekiel Bread
1 tbsp raw honey
1 tbsp almond butter

Ezekiel bread is made from sprouted organic grains, which are nutritionally superior and easier to digest than those in regular processed breads. I found it in the freezer section at Metro, but you can get it and other fresh sprouted grain breads at organic stores everywhere. According to NT, if you put raw honey on the warmed bread and let it sit for 15 minutes, the enzymes in the honey will help digest the bread! I keep it in the warmed toaster oven, then slather with almond butter.

Lunch: 12:15

1/2 Smitty’s Meat Lovers Skillet

Workout: 1:30

1/2 cup chocolate milk during!

Back Squat
3×5 @ 170#

Push Press
5x 85, 90, 95#

Chin Ups
10# – 3,3,3,3,3

PWO: 2:30

Strawberry Kiwi Protein Shake
Banana

Snack: 5:15

1/2 cup milk
5 ShaSha Lemon Snap Spelt Cookies (yummy!!! From Metro)

Snack: 7:45

Oh Yeah! protein bar

Snack: 9:15

Vanilla protein powder
3/4 cup kefir
2 Enjoy Life Gluten-free chocolate chip cookies

Total: Calories 2901  Fat 139g (43%)  Carbs 289g (38%)  Protein 141g (19%)

Need more real protein!!

November 24, 2009. Workout Log. Leave a comment.

Sat 21 Nov 2009

Breakfast (9:30)

BK Sausage n Egg Croissantwich
Hash Browns
Orange Juice
2 French Toast Sticks

Calories 1330 Fat 69g Carbs 150g Protein 27g

Workout (10:30)

Bench Press 3×3 @ 126#
Deadlift 2 @ 215, 2 failed attempts. Will reset to 185# next week

PWO (11:45)

Strawberry Kiwi Protein Powder
Banana

Lunch (2:00)

3.5 oz chicken breast
1/2 cup veggie salad
kimchi
1/2 cup kefir with 1 tbsp raw honey and 4 strawberries

Dinner (6:30)

4 eggs, scrambled with chili sauce
1/2 cup yogurt
1/2 cup mixed berries

Snack (10:15)

Assortment of salami, prociutto
Apple, 4 strawberries
Almond, peanut butter with honey
2 squares Dark Chocolate

Lunch + Dinner + Snack Calories 1614  Fat 94g (52%) Carb 112g (26%) Protein 88g (22%)

Total: Calories 2944 Fat 163g Carbs 262g Protein 115g

November 23, 2009. Workout Log. Leave a comment.

Thurs 19 Nov 2009

Thursday 19 November 2009

Shake (6am)
1/2 cup kefir
1/2 cup whole milk
1 banana
1 scoop chocolate peanut butter protein powder
1 tbsp almond butter
1 tbsp olive oil

FitDay.com: Calories 572 Fat 33.7 (52%) Carbs 33.6 (23%) Protein 36.9 (26%)

Breakfast (9:30):

Black Coffee
3 eggs, 1/2 avocado, 2 slices thick bacon
1/2 cup oatmeal with heavy cream

FitDay.com: Calories 906 Fat 70.7 Carbs 32.0 Protein 40.6

Workout (10:30):

Back Squat
3×5 @ 165#

Push Press
5×80
5×85
5×90

Chin-Ups
15 reps @ 10# – 5, 4, 3, 3

Post Workout (12:15):
1 scoop Strawberry Kiwi Protein Powder
1 banana

Lunch (2:00)
Chicken Shawerma on pita

Evening (8:00)
Oh Yeah Bar

Later Evening (10:00)
3 thick slices of summer sausage

Total: Calories 2507 Fat 147g Carb 154g (18g fibre) Protein 150g

November 22, 2009. Workout Log. Leave a comment.

Update!

I’ve been getting a lot of questions about what diet I’m on and what training I’m doing. I’ve been eating Zone-Paleo-ish, super low-carb, for a long time now, and have often gone to extremes.  Now, I need to just focus on eating good food, even if its not the 100% best super food, and not fear all carbs. I’m trying to put on muscle and do strictly strength training for a couple of months. I saw a lot of great progress with eating clean and CrossFit workouts, I was lean and fast and strong, and I highly recommend the program to anyone looking for fitness improvements. However, after more than a year, I wanted to really see how strong I can get, and that requires a lot more food and carbs than I was eating, and a lot more heavy back squats. There are countless ideas of “the best foods/diet” out there, and my stance has been dynamic on a number of issues. I can’t pretend to know all the answers, so I’ll just tell you what I’m doing and why and you can use my ideas to help you make your own decisions.

I’m certified in CrossFit Nutrition, which is Robb Wolf and Paleo-Zone, for eating super clean, gluten/dairy-free (more than 1/4 of the American population is sensitive to these 2 foods) and dropping weight fast.  Mark’s Daily Apple has hundreds of articles and recipes along the same lines. In the near future I’ll be looking in to the Precision Nutrition plan for fueling athletic performance, which lets you “earn your carbs” by eating high quality grains etc after your workout. I’ve also taken an interest in the Weston A Price Foundations’ dietary guidelines, which show that the modernized versions of real food like grains and dairy are not as healthy as they are when prepared traditionally. I’m using the recipe book Nourishing Traditions to help with making more of my own foods and doing things like soaking oatmeal overnight before cooking. I think that a healthy, individualized balance between these theories will lead to happy and nutritious sustainable eating. I’m just going to write down what I’m doing and learning and see what happens. I welcome you to post your own experiences, questions and constructive comments. It’s all one big long experiment so let’s enjoy the ride!

November 22, 2009. Health, Nutrition, Thoughts, Workout Log. Leave a comment.

Healthy Living Challenge at Element CrossFit

Coach Greg Glassman has said : “A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties. We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.”

In short, your metabolic conditioning and performance in gymnastics, weightlifting, and sport are directly impacted by and dependent on your diet. Even small changes in your eating habits can make a big difference in your health and fitness.

Starting November 1st, we’re doing a Healthy Living Challenge at Element CrossFit. Members of www.elementcrossfit.com can access recipes and other resources in the Member Resources Section to help you. It might seem like a hassle to track and measure your meals, but you get accustomed to eyeballing correct proportions of foods quickly, and it’s worth it in the end. If you don’t want to participate in the challenge, you don’t have to be hardcore about it, but if you’re taking the time and effort to improve your fitness by CrossFitting, you should at least try to incorporate some of the things we have learned from the Zone Diet and the Paleo Diet into your eating habits to improve your health. Many people CrossFit with good results and have terrible eating habits. But they don’t see results as great as those who eat well, and don’t enjoy the mental and physical benefits of good nutrition.

I’ve been reading a lot on the optimal nutrition for peak mental and physical performance as outlined by Dr Barry Sears of the Zone Diet and similar dietary prescriptions such as Protein Power. I plan to write a short summary and review on each book as I go. So far Top 100 Zone Foods by Dr. Barry Sears was the most applicable, as it gives a good introduction to the Zone Diet and interesting facts and recipes for each food. I highly recommend it for those interested in improving their nutrition, especially those concerned about diabetes and heart disease (which we all should be). More to follow, but to start, read my earlier posts on the Zone Diet and the Paleo Diet, check out the links, and read CrossFit Journal #21for the official CrossFit prescription for the Zone Diet.

I like using www.fitday.com to keep track of meals, it’s free and easy to use. Also, http://www.nutritiondata.com/ provides nutrition facts, caloric ratio, estimated glycemic load, and inflammation factor for most foods.

Keith at CrossFit Virtuosity has a great article with more guidance: http://www.crossfitvirtuosity.com/blogs/articles/18-articles/135-how-to-start-your-meal-plan

October 27, 2008. Health, Nutrition. 1 comment.

Write it down

You should be keeping a log book to track your performance. It may not seem important, especially at the beginning, but you will likely regret it later on. CrossFit uses a black-box methodology: stuff goes into the box, something happens, and the result comes out. If you don’t know what you put in to the box, it’s much harder to gauge and interpret the results. One of the fundamental aspects of CrossFit is that our results are measurable, observable, and repeatable. We do benchmark workouts so that you can repeat a workout a month or two later and see empirical results and specific progress. By writing down every workout, you will have a great record of your progress, especially if you are scaling workouts. You will also have a better idea of what weights or progressions to use when doing similar workouts, such as a one-rep max. A couple months from now, you can look back fondly and compare what you were doing when you first started to what you are capable of now. That’s how we measure results. You’ll never forget the feeling of getting your first kipping pull-up or doing a benchmark workout as prescribed, but it’s great to be able to look back and see what you did to get to that point. Write it down.

Check out this article by Jon from Again Faster for more details:

http://www.againfaster.com/articles/tracking-school.html

Also, the website www.logsitall.com has all the CrossFit benchmark workouts, weightlifting exercises, and the main site WODs. You can put in your scores and, if you choose, make your logbook public to compare your standings with other CrossFitters around the world.

October 27, 2008. Exercises, Thoughts, Workout Log. Leave a comment.

Element CrossFit is up and running!

Now that week 3 at Element CrossFit is underway, I figure it’s about time I get back into this! I’m still new at this, so a lot of my blog posts will be links to articles by other people who have already done a good job of explaining CrossFit fundamentals and other interesting topics. I love browsing other CrossFit websites, they provide a wealth of information, and I encourage you to do the same.

I’d like to thank everyone who has helped get Element CrossFit started up, including all those who have come by for a workout so far! For those who haven’t yet, I can see how it may seem intimidating to see pictures of people doing intense gymnastics and weightlifting. You might say to yourself “I can’t do that!” Not too surprising if you haven’t had any training, so why would you be expected to be able to?! CrossFit is scalable to all levels of fitness, and your trainers will be able to help you learn and achieve many things you never thought yourself capable of. If you check out our pictures (www.elementcrossfit.com then link to the facebook page) and say “I want to be able to do that!” then come in and try a free workout! Check www.elementcrossfit.com for more details.

If you are female and concerned that doing CrossFit will make you “big” and “gross” and “manly”, stop worrying. It won’t, because we don’t do bodybuilding exercises. We do functional movements that build lean muscle. If you don’t believe me, if you don’t want to be healthy and strong, that’s fine. If you do, spread the word and be beautiful.

Here is a great article, by Jon at Again Faster in Boston, about women and training.

http://www.againfaster.com/articles/you-are-beautiful.html

www.stumptuous.com is also a good site with lots of articles about women and training.

See you at the gym.

September 14, 2008. Thoughts. 1 comment.

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