Monday, May 25, 2009

Fred's Zone


3 boiled eggs
2 slices turkey bacon
15 almonds
2 apples

Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
egg 3.00 210 14g 645mg 195mg 3g 0g 0g 18g x
Raw Apple 10.00 170 0g 0mg 0mg 43g 0g 0g 0g x
Almonds 15.00 105 9g 0mg 0mg 3g 2g 2g 5g x
Butterball Turkey Bacon 2.00 50 3g 0mg 270mg 0g 0g 0g 4g x

Thank you the Daily

Click totals for charts! Totals: 535 26g 645mg 465mg 49g 2g 2g 27g
% of your daily value 26.75% 39.23% 215% 19.38% 16.33% n/a n/a 53%

Cals Fat Cholest Sodium Carbs Sugars Fiber Protein

26g Fat = 9 blocks
49g Carb = 5.5 Blocks
27g Protein = 4 blocks

Let's say you are trying to eat 4 blocks, the only thing not over is the protein. You need to scale back the fat and carbs. Less apple, and drop the almonds (sucks).

Try this:

Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
egg 1.00 70 5g 215mg 65mg 1g 0g 0g 6g x
Raw Apple 7.00 119 0g 0mg 0mg 30g 0g 0g 0g x
Butterball Turkey Bacon 3.00 75 5g 0mg 405mg 0g 0g 0g 6g x
Egg White 2.00 32 0g 0mg 110mg 0g 0g 0g 8g x

Scrambled eggs of 2 whites and one whole (large).
3 slices Turkey bacon(butterball brand)
No almonds
1 large apple or 1.5 medium apples (7 oz)
That's almost exactly 3 blocks on everything

REmember, what's different about the Zone is that each macronutrient is equally represented and balanced at EVERY meal. That means some careful juggling and some time measuring, but can really pay off for those unaccustomed to this type of control.

Now, for Rx... Try doing 21 blocks a day for 2 weeks. If you comply 90% or more, and you are not losing weight, than try 19, then 18 etc until it works, or you die.

Good luck dude, and be sure to tell me or Mark how it goes!

Make sense?

Not bad?

Compared to comparable Crossfitters...

It gets even better when you eliminate Robbie, Cam and Scott for actually being over the line for lightweights.

This was the ranking for LW 1000m Male 30-40 years old.

Here's how I hang with NO restrictions as to weight class, age or gender:

New 1000m PR

Working through some issues with technique, with one of my clients who used to row competitively, I was to pscyched up to not try and pull something fast.

My previous PR had been 3:47.

I did 3:41 today, and it was a little easier overall. I think my rowing is really starting to come along. I mean that time is pretty solid for an amateur light weight, especially one that rarely rows!
I think I tip the scale at about 155 right now.

Also, I am considering saving my time and posting A LOT less here. Sorry guys. I can still use this as a format to store info (videos and pics) and to answer specific questions from friends, but the unsolicited advice I receive from experts is hard for me to ignore, and that's not productive for me at all.

Thursday, May 21, 2009

My Search

My Search function reveals all

Saturday, May 9, 2009

Workin the gymnastics

Working my handstand, I have decided that
the freestanding paralette handstand is going to be my crowning achievement.
I have also decided to get there by way of a press to handstand from the paralettes.

On my way there, there's this:

The rock and roll from Full Circle on Vimeo.

Friday, May 8, 2009

Pictures of real estate

Walk Around the Big Blue Box from Full Circle on Vimeo.

Here are some pics of 'the Big Blue Box'

9012 Hermitage Road

We are the Truth

Matt can be wordy.
Don't let it mess you up. Take the message!

I often blame my lack of popularity on my tendency to say things like this. It may not force you to change your panties, but this is the truth.

It must be real; if it is, then there are no advanced or secret techniques.

The functional martial arts he refers to (like the way he mentions Judo first :) ) are real. They work. Working on getting better at them will be a meaningful journey.

Olympic Lifting is real. You either lift the weight, or you don't. And there is a BEST way.

Crossfit is real. You can either get it done in X time or you can't. Following that path WILL make you a better person. And there is a BEST way.

Thursday, May 7, 2009

snatch work 5-7-2009

Hit some low pulls
some high pulls
some snatches
and some romanian deadlifts

Snatch Workout 5-7-2009 from Full Circle on Vimeo.

Wednesday, May 6, 2009

Who would win in a fight?

Hitler or Greg Glassman?

Who had the bigger army and more devout followers?

Who could hold sway over a rally better?

It's a tough call...

Saturday, May 2, 2009

More Complex training

Complex Lifting Video:

Complex Lifting: Squat and Jump from Full Circle on Vimeo.

I have posted on complex lifting before:

Here's a variation I did yesterday to make our WOD at Crossfit Full Circle a little more fun.
I have been concerned that my progress in the O lifts has been stalling some, mostly because I haven't added anything to my squat or deadlift in forever(almost all my training is dedicated to improving form in the O lifts and mastering new gymnastics skills). I also have not been working at a really high level of peak power. Crossfit has been improving my 'fitness', just not my strength, speed or power. So I will be working the strict press West Side style for a few weeks, and working knee/hip strength/power complexes to complement them. See if I can put a few pounds on my CFT, as well as start hitting bigger high pulls so I can start cleaning and snatching more.