Snatch and Deadlift

Snatch

72.5kg x 1 x 4

Deadlift

150kg x 5

160x1

170x1

180x1

185x1

Just wanted to pull 400lbs today. 407 went up pretty easy. I think if I do a 1RM day I will PR, that makes me happy. Snatch felt really solid. 75kg next time.

Two Days, One Post

(Me and Sophia)

Yesterday I went to the base gym and did a short Press.  It was interrupted because I got a chance to coach a few guys on some Olympic lifts.  I have had fun coaching in Edmonton but I am really looking forward to running our first Boot Camp in Calgary.  After Three of us did a Tabata Row session and I rowed 1010m.  

Today I just did a short Deadlift.  315x5, 320x5, 325x5.  I think my 5 rep PR is 340lbs.  I am in Calgary for a few days with my dad so I am looking forward to another O-Lifting session.

I Need to get More Sleep...

(Tyler hits his first Deadlift PR at 275lbs! Good Job Tyler, you are improving more and more every day)

Deadlift ME x 1

Worked up to only 385lbs, a full 35lbs off my PR. I didn't expect to pull 420lbs today but I was dissapointed in my lift. I took the 9 hours of sleep I got every night as a student for granted. I am lucky if I get 6 hours working shifts....I am blaming this to some dips in performance. What does everyone else think???

21-15-9

GHD situps

Ring Push-ups

4:52

Paleo vs. Infertility - You must be Warned!

(Note in the top pictures that the lines supersede each other)

There was a point in the nutrition cert, this past weekend, that Dani and I glanced at each other with horror. Robb discusses a whole slew of diseases and problems that can greatly benefit from eating Paleo and doing CrossFit only 2 x per week. (If you are not sure what eating Paleo is, read this, ask questions in comments. I will eventually be doing a more detailed post on this stuff). The Topic we found fascinating, but scary, was infertility. This post will explain why if you Eat Paleo and do CrossFit you WILL get pregnant.

Now I am not a doctor, nor an expert, I am just passing on knowledge from someone who has been studying this for years and has seen great success and lots of babies.

The problem is increased insulin or insuline insensitivity from eating too much JUNK.

What are too many bagels and ice cream bars doing? To create a fertile egg (in a nutshell), your estrogen levels are superceded by progestorone, which is a sex hormone binder. With increased insulin your progestone levels drop and with increases levels of insulin you get an increase in levels of androgen which is responsible for creating estrogen. So, you are increasing estrogen and decreasing progesterone. If they don't supercede you will not get pregnant and end up with a longated menstration or a abnomal cycle. This is a basic barebones explaination, if you want to geek out on this or challenge what I say, read this first. All of this hormone stuff is new to me so I am learning a lot as I go, if I goofed something up let me know.

Basic concept which Robb has proven time and time again, not just with infertility but general good health, weight loss and disease prevention.

Eat Paleo, do CrossFit 2x a week and you will get pregnant. He told some great stories about couples who have been tryign for years to have a baby that were successful in less than a month. Other stories about couples who weren't trying but were graced with a baby. I personally spoke with a couple who it took almost 6 months to have their first child, pre crossfit, but only two weeks after both have been doing CrossFit and been eating Paleo. (The guy seemed dissapointed when he told me this).

So, if you want to get pregnant, take some of the THOUSANDS of dollars you would spend in a clinic, put it in a savings account and try this out for a month.

If you aren't looking to get pregnant, you have been warned, be careful, "you will get pregnant on this shit!" - Robb Wolf

Zone Recipe

Deadlift 5x5
WU
45lbx5 2 sets
135 x 5
185 x 3
247 x 2
Work Set
291 x 5
302 x 5
315 x 5
326 x 5 (not fluid enough)
315 x 5
I am happy with this lift today. I was moving the bar very well up until 326lbs. I did the 5 without much problems but the bar wasn't moving as fluidly as the other sets so I dropped back down for my final set.

Zone Recipe
1 1/2 cup snow peas (2 blocks carb)
3 cups bean sprouts (1 block carb)
1/2 orange (1 block carb)
4 oz chicken (4 blocks Protein)
24 almonds (8 blocks fat)

Boil the snow peas and bean sprouts while heating up the chicken in the frying pan. Strain the snow peas and bean sprouts and toss them in. Add a bit of soy sauce. While doing all this toast the almonds in a separate pan. Cut up an orange, through it all together and enjoy.

This is a good meal because it is fast, easy and zone. You can pretty much add whatever vege's you want. Depending on how much time you like to spend in the kitchen you can make your stir fry even better. Like my workouts, I cook for time, so recipe's I post will all be doable in sub 15.

No Shirts, No Shoes No Service

(Jeremy doing Kettlebell snatches - at crossfit london shirts and shoes are optional!)

Deadlift 5x5 and Tabata Kettlebell snatches
WU
45lbs x 5 x 2 sets
135 x 5
190 x 3
245 x 2
Work set
290 x 5 x 5 sets
Tabata Kettlebell Snatches 10, 10, 10, 10, 8, 8, 8, 6,
I was not happy with this performance, leading up to the TSC (Tacticle Strength Challenge) I could hold 11's for 10 intervals. On a positive note atleast there is lots of room for improvement.

So this morning, because it was a heavy lift i did it at the military base gym instead of crossfit London. I was deadlifting with my shoes off and a out of shape and overweight fitness staff member told me to put my shoes back on. I get nothing but problems when I workout at that gym (yes I know I break the rules Steve and damage their cheap floor with my kettlebell) BUT it is just my inner desire to try and motivate the civilian fitness staff to try Crossfit or "drink the koolaide." Correct me if I'm wrong but Greg Glassman (founder and mastermind of Crossfit), opened Crossfit to the public via the world wide web in 2001 motivated by 9/11 so that he could give a fitness program to military personel which prepared them better for the physical demands of combat. Did it catch on? Well one way to find out is to look at the elite...the Navy Seals have completely adopted the Crossfit program and the Marines are close. Infact, the Crossfit community is raising money through Operation Phoenix to outfit the Marine Core with equipment. In my opinion, if you are military of police and you are not doing crossfit, you are wasting your time. You can spend less time and get stronger and more fit faster with crossfit and there will be a lower injury rate. (this is all proven if anyone wants citations just ask) This allows more time for crucial job training. So, it frustrates me that civilian fitness staff with their fancy degrees in exercise science and kinesiology cannot even define true fitness or are not striving for it themselves. The Canadian military is slowly adopting crossfit, mainly in back corners withing infantry battalions and Special Forces Units. We need to give our head a shake and wake up, stop worrying about how nice the gym looks and if I have a shirt or shoes on and start preparing our soldiers more for the intense conditions and physical demands of combat.