Wednesday 06/10/09

Today's WOD: "Helenor"
Teams of Two
Three Rounds For Time:
Run 400 Meters
21 KB Swings (M:55# W:35#)
12 Pull Ups (Chin Over Bar)

** One team member completes one round of Helen. Once completed, the other team member starts their one round of Helen.
** Only one team member can work at a time. Overall time is kept for all six rounds (3 rounds per team member).

Post times in "Comments" ...

Post by Anthony Bainbridge - Elite Canuck CrossFitter - regarding his nutrition & schedule
"My nutrition guidelines are pretty simple and while they may reflect a lot of zone principles, I don't follow the zone. The main reason is because I've been tracking my calories for so long that it doesn't make a lot of sense to add an extra step (eg, converting everything into "blocks"). While that may be easier/useful to some, it seems like a dumbed down version of what I already do. And considering that blocks only count the dominate calories from each food (ie, you only count fat from nuts, ignore the protein), it's less accurate. I realize counting the calories we eat isn't an exact science, but why make it less accurate than necessary?

Anyway, here are my basic nutrition principles:

Protein is at least 1 gram per pound of body weight from the following sources: beef (sirloin, eye round, lean ground beef), chicken breasts, pork chops, and a protein powder blend (Nitrean). I do eat other meats, but the ones listed are daily.

Fat is at least 0.5g per pound of body weight from the following sources: cashews, almonds, natural peanut butter, and fish oil. Obviously there are other fats in my diet, but I try to get the majority from these sources.

As long as the above two conditions are met, the rest of my calories can come from whatever combination of protein/fat/carbohydrates I want. For the most part it's balanced (30/30/40), but percentages don't really concern me too much.

Carbohydrates mostly come from the following sources: baby spinach, peppers, mushrooms, bananas, oranges, and apples. I also eat bread, pasta, and oatmeal every so often (maybe 3-5 times a week?).

I do have shakes (Nitrean) on occassion because they are convenient, but I'm not a believer in the "post workout window." When I get back from the gym, I snack on whatever is easy while I make dinner. Sometimes that is a shake, but usually it's a couple bananas and a handful of cashews. Hell, sometimes it's a couple of ice cream sandwiches and a granola bar. ;)

You can view my training schedule in my journal (located in the WOD forum), but it is essentially:

Monday - Crossfit WOD
Tuesday - Crossfit WOD
Wednesday - 5x5 strength training (squats/bench/rows)
Thursday - Crossfit WOD
Friday - Crossfit WOD
Saturday 5x5 strength training (deadlifts/military/chinups)
Sunday - Rest

If the WOD happens to be a rest day, I'll do one of the girls or whatever sounds like fun at the time. I also participate in judo and grappling, although they have been sporadic the past month or so.

I hope this helps! If you have any other questions, feel free to ask!"