Tuesday, January 12, 2010
Monday, January 11, 2010 at 06:22PM WOD for Tuesday:
Deadlifts 5-3-1-1-1
3 rounds:
1 minute Sumo Deadlift High Pulls (115/75)
30 second rest
1 minute Push-ups
30 second rest
Post total repetitions for each round.
CrossFit recommends two diet strategies: the Zone Diet and Paleo. The Zone Diet is a great starting point in terms of developing an awareness in portions. The above food is from Man v. Food (5 pound burger, 2 pounds of bacon and cheese, and 5 pounds of fries). Free t-shirt to the first person to post amount of protein blocks.
The CrossFit dietary prescription is as follows: (www.crossfit.com)
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition. (www.crossfit.com)
Reader Comments (4)
Here goes...I will be shocked if this is even close – seems like a crazy amount of protein blocks!
5lb burger = 80 blocks?
2lbs bacon and cheese = 10 blocks bacon/7 blocks cheese?
5 pounds of fries = 0? This falls under carbs
DLs
WU 5 x 95
5 x 185, 3 x 215, 1 x 260, 1 x 270, 1 x 270
1st rd (11 + 34 = 45)
2d rd (11 + 26 = 37)
3d rd (9 + 21 = 30)
Total Reps 112 as rx'd
Congrats Matt on the new deadlift PR!
WOD - 148 as rx'd
I can't believe I let Danielle beat me.
DL 5-3-1-1-1
215-225-235-240-245(f)
WOD- 162 as rx'd.
SDHP sets 26-19-18
Push ups 43-32-28
Next workout Ryan- Ne-Yo.