January 22, 2014

Wednesday 140122

Rest Day

Enlarge image

Koda CrossFit.


"Where Everybody Knows Your Name" by Eleanor Brown, CrossFit Journal article [pdf]


"Me vs. ..." - [video]

Posted by Pukie at January 22, 2014 5:00 PM
Comments

great picture
great video
well done HQ

Comment #1 - Posted by: Mike Andridge/43/5'8"/175 at January 21, 2014 5:20 PM

Ahhhh…Rest Day…Phew!

[See bingo exhale]

I’m about a week behind you guys; I’m not looking forward to that last cycle. That was some tough stuff.

What say we talk a little about fuel today. You know, nutrition. How you fill the tank for fitness and health. “Eat protein, nuts and seeds. Fruits and vegetables, little starch and no sugar. Eat to support performance in the gym but not the creation of fat.” In Level 1 seminars the elements of the Zone Diet are taught to all trainees. Of critical importance is the element of MEASUREMENT, knowing not only what but how much you consume.

There is a pseudo-controversy about eating Zone or Eating Paleo, in CrossFit and elsewhere. If you look at the recommended food choices in the original Zone they look remarkably like a “modern Paleo” diet, one a caveman might eat if he were to parachute into the year 2014. Both ask for carb sources that have a very low Glycemic Index (apply your Google-Fu, Grasshopper). The one significant difference, at least as far as I can see, is that The Zone, and for sure CrossFit, is all about measuring. WAM, Weigh and Measure. It’s important to know both what AND how much you consume.

It really doesn’t matter what your particular fitness or health goal might be, how you fuel yourself matters. Now that you are 3 weeks into the best fitness of your life why not take this opportunity to start thinking about what you are putting into your tank? Start with a food log* and a book, either a Zone book or one on Paleo. Pay attention to your results in the gym. Did what you ate or drank that day (and the night before) have any impact? My bet is that the answer is yes.

What about supplements? Pre- and post-WOD, throughout the day, whatever and whenever? The basic teaching around these parts is that pretty much everything is Bullsh!t until and unless you have some measure of control over basic nutrition. Seriously, if you don’t have any idea what or how much food you are consuming, how can you possibly know if that fancy post-WOD shake you paid $8 did you any good? How important could it possibly be if your energy drink is Paleo (irony alert) if your standard Tuesday dinner is pizza and a pitcher?

The only supplement which transcends all of this is fish oil. Specifically high quality, highly purified Fish Oil that contains Omega-3 Fatty Acids primarily in the triglyceride forms DHA and EPA. This is a no-brainer, especially if you live in the developed Western World. Seriously, CrossFitters should consume Fish Oil pills as if they were Skittles.

There you go, Nutrition for CrossFitters 101. Start today by learning what makes it past your molars, and start reading up on Zone and Paleo. Enjoy your day off!

*If you have anything that even vaguely resembles an eating disorder of any kind whatsoever you should NOT, I repeat NOT follow any advice you hear about nutrition here or anywhere on the internet, especially advice that includes a heavily controlled plan like the Zone. Please seek and follow the advice of someone with the appropriate training and experience. Trust me, I’m a doctor. No joking about this. Thanks.

Comment #2 - Posted by: bingo at January 21, 2014 5:33 PM

@Mike, agree on all accounts.
@HQ, thanks for being a motivator in changing my life.

Comment #3 - Posted by: Gavin at January 21, 2014 5:54 PM

Adorable!

Help for CF Younguns orbiting...

Comment #4 - Posted by: bingo at January 21, 2014 5:56 PM

HQ. Any thought on posting daily meal suggestions/recipes to the site along with the wods. I'm sure I'm not the only one who would enjoy or get something from this. Thanks for all you do.
USN Retired

Comment #5 - Posted by: Sean at January 21, 2014 7:24 PM

2035 Games champions in training already

Comment #6 - Posted by: Windlord at January 21, 2014 7:55 PM

I've been doing CF for several years now, and almost never get sore from working out. But I'm sore in 3 places today. Great round of programming again, HQ.

Comment #7 - Posted by: Jim R. 51/5'8"/160 at January 21, 2014 9:16 PM

I'm going to try to find my "sticky point" today. Good handstand tutorial yesterday.

Comment #8 - Posted by: NAV - M/33/6'/192 at January 21, 2014 9:45 PM

Bingo, great words. Also, sleep. We should all strive for 8 hours a night. That will affect performance almost as much as nutrition.

Comment #9 - Posted by: Gavin at January 21, 2014 9:50 PM

Yes! Listen to Bingo - NO SHAKES!
That is the best advice by far.

Comment #10 - Posted by: Tonny at January 21, 2014 11:31 PM

Is it ok that I get sad on rest day?

Yes, my body needs rest. :)

Comment #11 - Posted by: NC at January 22, 2014 2:38 AM

After open, i will follow the mainsite again. I like it!

Comment #12 - Posted by: Bader at January 22, 2014 3:28 AM

I'm feeling a dumb question, even though I know in my heart of hearts there aren't any.....thoughts/opinions from the elite re: yoga on rest days? Anybody willing to opine?

Comment #13 - Posted by: NNKMelissa at January 22, 2014 4:50 AM

Trying again - cyber filter becoming a teensy bit annoying. Sorry if my previous post made it. I have checked a few times.

* kids in the pic make it look so easy! Cutie pie in front would make a great football player.
* serious question - expert opinions re: Yoga on a rest day? Seems like a good idea to me.

Comment #14 - Posted by: NNKMelissa at January 22, 2014 5:08 AM

Made up the 5k row
23:41 pr by 2:18

Comment #15 - Posted by: D.S. F 52/5'6/117 at January 22, 2014 5:33 AM

@Tonny,

A careful read of my post would be "No shakes, etc. until you have taken the trouble to dial in your basic nutrition." I am agnostic WRT pre- and post-WOD shakes in general. Same with energy drinks.

@NNKMelissa,

I think Yoga is cool! I would lean toward one of the gentler varieties with an emphasis on stretching and mobility rather than "Yoga as a workout" varieties.

Comment #16 - Posted by: bingo at January 22, 2014 6:03 AM

Today is a good day to work on snatch mobility and technique.

This is a good video:
http://www.youtube.com/watch?v=L6SjuAOjMEk

Another great mobility video to help stretch:
http://www.youtube.com/watch?v=HgEgIGE2ZI8

Snatch and muscle up are working areas I need to cover, videos to also help out our new comers.

Comment #17 - Posted by: brad h m/33/5'11''/178 at January 22, 2014 6:14 AM

If no shakes, what do we eat post workout?

Comment #18 - Posted by: Jake at January 22, 2014 6:24 AM

@Jake,

Is your nutrition dialed in? How about food? I typically eat my next meal within 40-60 minutes of each WOD, well within the window of greatest effectiveness for re-fueling.

What are your goals? Re-fill glycogen stores post-long WOD? Anything that gets ~4:1 carbs:protein by weight would do. Gain muscle? Pound protein as bodybuilders have been doing since the days of Spartacus.

How best to get those post-WOD macronutrients? Well, food is the traditional vehicle, tried and true. If you are using supplements for some sort of gain on top of a dialed in basic nutrition plan I see nothing wrong with that, a statement consistent with both of my posts.

Comment #19 - Posted by: bingo at January 22, 2014 6:31 AM

Had a rest day yesterday- Did 15 thrusters (90 lbs)and 12 burpees . 3 rounds for time: 5:45 min

Comment #20 - Posted by: Øystein Marcel Kalma at January 22, 2014 6:35 AM

Alright! Norman, Oklahoma, home for 2 Crossfit boxes, one being Koda!

Comment #21 - Posted by: Ken Elliott at January 22, 2014 6:38 AM

@Jake
Try fistfull of raisins and a lot of water, and a real paleo meal an hour later.
The first one is to fullfill your energy level, and the meal is for everything else.
It works for me, and I am doing CF for more than a year in 3 on and 1 off days.
Everything else is just about industry and money makeing.

Comment #22 - Posted by: Tonny at January 22, 2014 6:55 AM

Response to Jake hung up...

Comment #23 - Posted by: bingo at January 22, 2014 7:48 AM

@Jake

Try raisins and a lot of water, and then real paleo meal an hour later. The first one is for energy level, and the meal is for eveverything else

Comment #24 - Posted by: Tonny at January 22, 2014 7:54 AM

D.S.- Huge PR! Way to go!

Comment #25 - Posted by: Kevin C. (M/54/5'11"/174) at January 22, 2014 8:06 AM

@Bingo

I'am not realy shure about taking fish oil in suplement form. There are some researches about negativ aspects related to that - http://www.fhcrc.org/en/news/releases/2013/07/omega-three-fatty-acids-risk-prostate-cancer.html
Maybe it is mutch better way to eat blue fish two or three times a week?

Comment #26 - Posted by: Tonny at January 22, 2014 9:08 AM

@Kevin C., D.S. - awesome row prs, nice work!

Comment #27 - Posted by: Joe Northside m/35/70"/200 at January 22, 2014 9:14 AM

@ Bingo

Please, answer to Jake

Comment #28 - Posted by: Tonny at January 22, 2014 9:21 AM

Tonny,

As stated, Answer to Jake in filter.

Study you reference universally debunked by literally hundreds of other researchers. Irresponsible reporting. No risk in reality. Flies in face of dozens of studies that show either no effect or BENEFIT IN PREVENTING PROSTATE CANCER.


Take your fish oil.

Comment #29 - Posted by: bingo at January 22, 2014 10:07 AM

Did 140119 today. That was the most cruel WOD I've done so far. Exposed some major weeknesses...

Comment #30 - Posted by: Tomas (Sweden) 39yo/177cm/70kg at January 22, 2014 10:08 AM

Filtered x 2

Comment #31 - Posted by: bingo at January 22, 2014 11:27 AM

@bingo

I am pretty new to Crossfit, need advice. Looking to purchase a rower for my garage box. I noticed that the Concept 2 is the rower of choice by many affiliates and the games. Are there any other rowers out there that will do the job? Looking to save a few duckets! Thanks in advance.

Dustin

Comment #32 - Posted by: dustin at January 22, 2014 12:21 PM

Fish oil is wonderful for it's anti-inflammatory properties.

When discussing the prostate and prostate cancer, one must understand that essentially all men have prostate cancer in their lives. "All" is a broad net, but for the purpose of conversation it holds true.

Most of us simply die of other causes before the prostate cancer gets us. In fact, if you speak with oncologists many will recommend no treatment of prostate cancer in a male over age 75, simply because they are likely to die of other causes prior to any cancer issues. It's a complex subject with lots of risk vs benefit analysis, but I stand on the fish oil side.

Comment #33 - Posted by: Gavin at January 22, 2014 12:42 PM

@dustin, any rower is better than no rower, but the standard is the C2, so you would be best off finding one of those so you can compete/compare on an even field with everybody else. $900 is the standard cost, but you can find older models (or even current models that are hardly used!) on Craigslist (etc.) for much cheaper.

HQ posted a video a couple of months ago in which Josh Bridges mentioned he found a new C2 rower at a garage sale for something like $150. The owner had no idea what it was worth and hardly used it.

Comment #34 - Posted by: Gavin at January 22, 2014 12:44 PM

We all know that fish oil is good for many reasons, but the question is - take it in suplements or eat fish

Comment #35 - Posted by: Tonny at January 22, 2014 1:04 PM

@Tonny,

Sure, eat fish. It's brain food! Seriously, in order to get enough Omega-3 fatty acid in the triglyceride forms DHA and EPA it is necessary to take a supplement.

Comment #36 - Posted by: bingo at January 22, 2014 1:48 PM

@Dustin,

Nope. Sorry. C2 or bust, Brother. Save money by trying to find an older one on eBay, Craig's list, etc.

Comment #37 - Posted by: bingo at January 22, 2014 1:50 PM

So very paleo Bingo.
Anyway thanks for the opinion, and I'm realy sorry that we couldn't see the answer for Jake.

Comment #38 - Posted by: Tonny at January 22, 2014 2:26 PM

So very paleo Bingo.
Anyway thanks for the opinion, and I'm realy sorry that we couldn't see the answer for Jake.

Comment #39 - Posted by: Tonny at January 22, 2014 2:26 PM

So very paleo Bingo.
Anyway thanks for the opinion, and I'm realy sorry that we couldn't see the answer for Jake.

Comment #40 - Posted by: Tonny at January 22, 2014 2:26 PM

Sorry man, conection and filtering problems

Comment #41 - Posted by: Tonny at January 22, 2014 2:43 PM

2 mile Run
2k row
2 mile run

41:53

Comment #42 - Posted by: Price at January 22, 2014 4:17 PM

waiting on tomorrows WOD. Its 5 somewhere

Comment #43 - Posted by: SEAN at January 22, 2014 5:05 PM

Did yesterday's Wod

20 min AMRAP

21 Benches (135)
21 Pull ups.
Got 4 rounds plus 10 benches

Then:

Muscle Clean 5-5-5-5-5 (95-100-105-115-125)
Hang Power Clean 3-3-3-3-3 (135-140-145-150-155)
Power Clean 1-1-1-1-1 (155-160-165-175-180)

Question: does it matter if the strength part of your workout is after the met-con?

Comment #44 - Posted by: Jake at January 22, 2014 5:20 PM

@Tonny,

Answer to Jake post 19.

Comment #45 - Posted by: bingo at January 22, 2014 6:03 PM

Thx Bingo and Tonny. My goal is to gain muscle mass to my 189 lb frame. So ill have lots of protein....but how much fast digesting carbs?

Comment #46 - Posted by: Jake at January 22, 2014 6:16 PM

35:57

Comment #47 - Posted by: Pacers at January 23, 2014 10:10 AM

My question for you is, can it really matter what I take in as long as I stay below the calories I'm allotted? I really don't feel like having to eat these high-density foods which is leaving me struggling to eat.

Comment #48 - Posted by: Adipex-P at January 23, 2014 4:28 PM

@Adipex-P,

Who's talking about "high-density foods"? Dude/Dudette, do you have any idea how much broccoli you need to consume to get 9g of carbs? Do you mean LOW-density foods? That part of the question I would sorta get.

Pretty sure your post is the very first one to mention "calories", a metric with which neither the Zone nor Paleo even trifles. We don't really measure calories in CrossFit, in or out, unless they're on your C2 in Fight Gone Bad.

Not sure how else to address your question. Sorry.

Comment #49 - Posted by: bingo at January 24, 2014 3:52 PM
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