Thursday the 2nd of June, 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups6 Sit-ups
Post time to comments.

How important is nutrition in your training? A little? A lot? Who cares?
Post thoughts to comments.


2fit2cross said...

Go, GO!
50 double unders
2 rope climbs
10 ghd sit ups

12: something.

Adam said...

In response to your question about nutrition - it has taken me a long time (I am old) but i now believe it to be as important as the training itself both for performance and everyday health.

I see shocking improvements in people on the Zone and Paleo diets every day. I would love to hear about others successes.

DM said...

The older you get, the more important it becomes. They hammer it home at the cert's that nutrition is number one. Perhaps we go a little light on that in here, but that'll change with the upcoming challenge. Nutrition is 80% of the game. You can exercise your ass off (or on, with squats) all day and not gain much if you continue to eat garbage. Ask the top performers how they eat. Whether it's Zone, Paleo or 'just eating well' it won't be fried chicken every day.
Eat right, but eat what you like.
Personally, I 'just eat', but I also spent a time weighing and measuring so eyeballing comes naturally now. Lots of greens/veggies/some fruit, good protein/fat and still some grains.
My body does well with it and performance continues to improve, with cheat days included. That said, about two years was spent with a strict diet before any cheating came into play.
ALSO, Joseph Phelan recently got his CF nutrition cert and is a good resource for all things on this topic.

Slim Biscayne said...

I made some very strong initial gains in performance and some limited gains in body composition from just making the change from coach potato to doing Ross Training and functional fitness at the old Garage with Dan. At that time he told me that most trainers will tell you that fitness and body composition is 80% nutrition and 20% activity. He then went on to say that that was a lowball for most people and was intended to not scare anyone away. He figured that for me and for most people it was more of a 95% to 5% split.

From the very beginning I was encouraged to keep a food journal and to start making better food choices. This was not easy for me at all. I could blame my upbringing in Brooklyn, Queens and Long Island. For an Italian/Irish American kid eating homemade lasagna and pizza was the norm. I could pass it off on my unhealthy lifestyle in my late teens and early 20’s which were spent in attempt to consume as many drugs and as much alcohol as I could. It doesn’t really matter. Left to my own devices, I tend to eat poorly, not sweets as much as salty, carb-rich foods.

It has been a process for me since starting on the path to fitness about a year or so ago -slowly cutting items out, trying different approaches, falling off the wagon, etc. Now I have been fairly well dialed in and am eating zone/paleo about 50% of the time, straight paleo about 30% and eating whatever the rest of the time. Whenever I have time, I weigh and measure and when I don’t I eat paleo.

I have seen many improvements, over a long arc, in many different areas. I have lost two pants sizes from a 42” waist to a 38”. I have gone from over 38% body fat to under 18%. I went from zero pull-ups to 7. My deadlift went from 300ish to 470. I went from feet-on-the-ground bar dips to unassisted ring dips. I have completed two sprint triathlons. I feel better and recover faster. I have the best 500m row in the gym to date. I haven’t lost a single pound (240-5 lbs.), but these other metrics tell me that fitness is built on the back of nutrition and activity. For me, who is not an naturally slim person, nutrition is a huge part of that equation.

JLP Education Blog said...

Eating zone for almost two months now and still waiting for some noticable results. Dom says he sees change from soft to firm, but I'm still waiting for the jelly to go away. I was pescatarian for five years and two weeks ago started eating meat again. It's incredible how much stronger I feel with a better protein intake. Been doing crossfit now for five months, but the past month have seen vast improvements. I'm now using the Olympic bar and today I did my first unassisted Kip pullup! It's amazing to see how everyone in the gym has transformed their bodies and strength level :-)

todays workout with scaled pullups 15,12,9,6,4,4. Finished at 17:something.

Yamakoa said...

WOD with 2x rope climb
Grip was fried.
1.5 pood 2 x 1 min swing 28/28
Burpee ladder - completed round 16 and did 12 more in round 18 before time expired
Rx'd 14:58
16 lbs pood 2 x 1 min swing 30/32
one burpee shy of completing round 16.

Dom - inspiring story and your candor is much appreciated. Keep up the good work buddy.

Slim Biscayne said...

Scaled pullups to 3 dead hangs per round, all else rx. 16:22.

27 1.5 pood kb swings before WOD and 28 after. 2,4,6,8 on burpee ladder. Smoked.

PANOS said...

Back squats 5-5-5-5-5
(65x5, 115x5, 135x5, 185x5)W/U


200mtr run
50 du's
109 ghd sit up
(w/ 200mtr finish)

2fit2cross said...

Nutrition is key. The only way to get more pull ups (besides doing more pull ups) is to eat right. I have seen the performance effects of good eating and bad eating.

Bad: At the start of the new year i tried eating strict paleo. But I didn't eat enough or have proper post workout nutrition. During a workout Dan and Pete had to spoon feed me some maple syrup to get through.

Good: I have been on a modified paleo diet for about a month now. I have a cheat day (I hate to call it this, wrong connotation). I have gained some weight but not fat, my Fran (not rxd) time went down by three minutes, and i am feeling pretty great. I have been sleeping a lot less, and although this isnt good for overall health and longevity, my body is handling better than when I wasn't on Paleo.

CrossFit, as a athletic laboratory, has come up with two baselines for good nutrition: Zone and Paleo. Those two lines have been combined to Paleo - Zone; weighing and measuring and eating all calories from whole foods (no grains).

The baseline of Paloe, and Zone have been tested and shown to improve body composition. improve performance, and improve a sense of well being (the three major markers, IM), of a good diet). At the core of each of these diets is controlling insulin response to food and thus mitigating disease.

In all the reading i have done, there is some really compelling evidence that not only will I perform better in my workouts, I will also be healthier longer if I pay healthy (no need to develop neurosis around this) attention to my diet.

"Vanilla Guerilla" said...

To further the importance of nutrition and hydration, look at this perspective: Do no training for 1 week, you will likely feel great and "hungry" to get back into the hot box with complete recovery. On the other hand, try not eating or drinking for 1 week and you all can guess what kind of shape you will be in come the weeks end. Diet, hydration and training are most certainly NOT exclusive of one another. They must work synergystically for optimum health and strength. Much of the battle for men in particular, is insulin and estrogen related. The emphasis to keep endogenous insulin and estrogen levels low is paramount in successful training and overall well-being. This is best done by lots of cruciferous vegetables, low amounts of high glycemic carbohydrates and processed foods. And for heavens sake, DONT DRINK THE TAP WATER. An article featured on cnn.com found thousands of pounds worth of pharmaceuticals contaminating the very water which comes to our homes. Most prevalent are birth control and anti-depressants.. Well, at least we should all be happy! Bottom line, be conscience of what indeed you are eating, train hard, with variety, proper hydration and sufficient recovery. Good luck to all and "STAY HUNGRY"!

DM said...

I gave up birth control to drink tap water.

Overhead press
135x1 (fail at 2)
125x4 (fail at 5)x2

Go, GO!
50 double unders
2 rope climbs
10 ghd sit ups

200mtr run
50 du's
10 back ext.
(w/ 200mtr finish)

50 1 1/2 pood kb swings straight.

1 L rope climb for good measure.

dibo said...

2 rope pulls per round, 17:30. 1.5 pood 30 reps, post wo 1.5 pood 31 reps. burpee ladder to ten.