Tag Archives: Diet

My Thumb Hurts

I couldn’t think of a better title. Sorry. I think it hurts because I was really forcing the hook grip last night and I think I might have mashed it a little too hard. Anyway… it was another long night with some awesome programming, great PR’s, and lot’s of hard work by some good friends. Here’s mine:

  • 50 GHDs
  • 50 GHBEs (35#)
  • 3 minute KB complex (1.5 pood)

Then, we did the the following protocol for dead lift, clean & jerk, and front squats:

  • 5 @ 60%
  • 3 @ 70%
  • 2 @ 80%
  • 1 @ 90%
  • 1 @ Current 1RM
  • 1 @ Current 1RM + 2-5%
5@60% 3@70% 2@80% 1@90% 1@RM 1@RM+





















A few notes on the fails… my grip totally went away on my dead lift. I think it was actually due to the again faster grip things. I was able to hold on to 465# just fine with just chalk. For the C & J, my hook grip psyches me out. It still feels really weak, so I’ll start to pull, then just drop it because it feel like the barbell is going to fly out of my hands. For the front squat, I really just don’t know my 1RM, so after doing 265#, which felt easy, I decided to jump up. A little too much, I think.


  • 1 set of max reps dips: 16 reps

In other news, little Miss Brenna has actually slept really well during the past 2 nights which has been absolutely phenomenal. The different in how I feel when I get sleep is completely night and day and affects almost everything about my daily life. I can handle things so much better. I am sure that this is true for everyone to some degree, but I do know some people that can operate just fine on 4-5 hours. I am not one of those people. Never have been.

At the suggestion of my good friend Ryon, I am experimenting with the lean gains protocol (http://www.leangains.com) and actually seeing some results. This is very exciting and after the first week of following it, I am compelled to continue on to see what it does for me. I can see (again, in just 1 week) difference both in the mirror and on the scale, which has not really budged for quite a while.

There are some things about this that are not “paleo”, like the use of supplemental protein, but I have always been OK with self experimentation as long as I see good results from it. Hell, I was skeptical about “the paleo diet” a few years ago and decided to give it a shot. If I were stubborn about trying that, I don’t know where I’d be right now.

At any rate, I have learned a few things about my particular eating situation over the past week that I think are really simple tweaks that might work for other people that aren’t seeing results on “paleo” aside from the 16 hour fast/8 hour eat window:

  1. I am eating just too much from a caloric standpoint. Robb Wolf talks about “not being a hoover”. As in, it doesn’t matter what eating diet/protocol you follow, if you are a normal size person that has a normal level of activity (i.e. NOT Michael Phelps @ 12,000 cals/day), eating 5000 cals/day of all paleo foods isn’t going to help you drop LBs. Lean gains requires that you count calories to some degree. While I am not neurotic about it, looking at how many calories are in certain things, especially fats/oils has been eye opening. I still use the same cooking oils, I’m just not as liberal with them. Which leads me to point #2.
  2. I was not getting nearly enough protein. Both Robb Wolf and Martin from lean gains talk about getting 1-2g/# of bodyweight of protein per day. For dude like, me, that’s A LOT. While I typically don’t like to supplement with whey and things like that, getting at least 200g of protein per day results in A LOT of meat and eggs, so I’ve started adding some whey in on workout days. The right tool for the right job, right?
  3. Timing of meals totally matters (for me, anyway). Lean gains is a protocol of timing your eating, not so much WHAT you eat. I suppose it’s not technically “paleo” although it can totally be. It sounds really complicated at first but after a week of working on it, it’s really not that bad. It’s really split in 2 columns:
Workout Days Non-workout Days
  • Eat a bit more from a caloric standpoint*.
  • Eat a bit higher carb.
  • Eat your largest meal of the day AFTER your workout.
  • Eat a bit less from a caloric standpoint*.
  • Keep the carbohydrate intake low.
  • Eat your largest meal as your breakfast.

*This requires finding your BMR and knowing approx. how many calories are in what you eat. I have pretty much ball parked it up until this point, but am slowly figuring stuff out.

Weekend Workouts

Friday was a relatively light work day. Normally, I go over to Jose’s house to work on Friday’s but he’s leaving for a trip, so we decided to work remotely. Since he had to go and pick up a van over lunch, I took the opportunity to accompany V to a Crossfit nooner.

3/5/2010 – Stairway to hell:

  • 100 double unders (sub 300 singles)
  • 90 back extensions
  • 80 squats
  • 70 sit ups
  • 60 lunges (1 per step)
  • 50 push ups
  • 40 box jumps
  • 30 KB swings (1.5 Pood)
  • 20 burpees
  • 10 pull ups

My time was 23:51 Rx. Well, 1/2 Rx? I did 300 singles, not double unders. I would have been there until the evening class if I would have tried. I guess I just need to work on them outside of WODs. Anyway… this workout seemed never ending. Even half way through, it still seemed like I had a ton of work still left to do. Sometimes, it’s just important to finish…

3/6/2010 – Saturday morning, we did the 300 challenge, a first for me. 

  • 25 pull ups
  • 50 dead lifts (135lb Rx)
  • 50 push ups
  • 50 box jumps
  • 50 floor wipers
  • 50 KB clean & jerk (1 pood, 25 per arm)
  • 25 pull ups

I came really close to finishing this one, but unfortunately, I will have to give myself a big, fat, DNF. I had 21 pull ups left when the cutoff time of 20 minutes came. Despite that, I am really proud of the effort that I put forth for this one.

I had a conversation with Lance after this WOD. I was lamenting the fact that I didn’t finish and he made a great point. He said that your body doesn’t care if you don’t finish. Your heart, lungs, cardio system, and muscles don’t give a crap. As long as you work hard, you have made a huge deposit into your “health account”. I wasn’t really feeling badly about myself, but this was really good to hear.

I was also really proud of V b/c she used the Rx weight for dead lifts. That’s right, ladies, 95lb dead lifts 50 times. That’s no joke. She also didn’t have to go down to her knees for the push ups. Can your girl do that? (Ryon, don’t answer)

Other than all that, it was a pretty, well… interesting weekend.

The chiropractor we have been going to told us about a place in Leander that sells grass fed beef and pork called the Sassy Pea market. We went there on Saturday to check it out and they had a pretty good selection of stuff. I would like to eventually buy 1/2 a cow and stash it in the freezer, but for now, we just got a few things to try; some short ribs, an arm roast, and some stir fry beef. They didn’t have any ground beef and they were out of pork.

They also have farm eggs, which makes me very happy.

We also had a conversation with them about selling our Perfectly Paleo products at their store. They did tell us that they are trying to do a little farmer’s market type deal and we might be able to sell there at some point. That’s a whole other blog post.

I am sore… and drained in every way I can imagine. Great way to start the week.