Meatball!!!!!

(Am I really a meatball for doing 8 weeks of SS?)

Program B
Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
135x5------------80x5-----------95x5
195x3-----------115x3---------135x3
255x2-----------145x2---------170x2
Work set
275x5-----------170x5---------195x3
275x5-----------170x4---------195x3
275x5-----------170x4---------195x3
------------------------------195x3
------------------------------195x3
It is weird that the lift I had the least interest in improving is the one that is improving the easiest. My power clean is going to hit my goal of 205 very soon. I wish my bench press and strict press increased as easily! I will be back up to 280 on Monday with my squat, my depth and strength has made great gains after scaling back 10 percent. I am very happy with this.

So I did not GOMAD for the past two days because of one of life's curveballs and I weighted in at 187lbs today. That is down a lot from my previous GOMAD weight of 192lbs. I predict that when I am done this SS program and I get back to CrossFit, with a more strict zone, I will cut back to my previous weight of 175 ish in no time. I could be wrong but lets spare the debate and wait three weeks when it all goes down.

Paleo Burgers

(Dani makes great Paleo Burgers)

Program A
Back Squat-------Press------Dead
WU
45x5x2---------45x5x2-----45x5x2
12ox5-----------50x5-------150x5
180x3-----------75x3-------215x3
235x2----------100x2-------290x2
Work set
270x5-----------117x4------330x5
270x5-----------117x4
270x5-----------117x4
Damn Press....so frustrating....it's just weak. But I am making gains still. I'll have to repeat 117 on Monday and hit atleast 13 before I go up. I am still very happy with my squat and dead. I'm going to have to look for some plates becasue I am going to blow by 340 soon.

A while back I did a post on eating clean. Paleo burgers are great because you can enjoy a delicious burger without having to worry about those nasty complex carbohydrates. Remember grains are bad if you want to increase your performance or be healthier. Add a salad or some other vege's and you have an excellent meal. If it is post workout, try making some fries out of squash, take advantage of the insuline sensitivity post workout so you do not get the carb crash from eating complex carbs at other parts of the day. I'll talk more on this at another time, but if you going to cheat, cheat after your workout!

I haven't tried to order a Paleo burger at a fast food joint yet, mainly becasue I do not frequent them. If I am in a bind and end up having to hit a greasy, delicious burger place I will ask them to wrap it in lettuce and see what they say. Should be interesting...

If you don't want to get blown up....Stay out of a minefield!

I am bothered recently at the news regarding the death of three Afghan children. The children were killed by an Unexploded Ordinance in a field that has been known to be used for range practice. They are blaming us for the death, which is BS. For all of you that are interested here is the real story:

The children were killed because their fathers make them go collect scrap metal. What they do is gather around where we are conducting our range practice, which is usually in the middle of the desert, and they wait until we are done. The minute we leave it is like throwing a handful of change at a group of homeless people. The children go crazy trying to collect as much as they can. The fighting that goes on is hilarious, in most cases they just beat each other with their shoes.

In this case I imagine they were searching the area where the rounds were landing, which isn't wise, and the children were messing around with a unexploded shell. They should have known better because that country has been at war forever. Staying clear of landmines and UXO's should be as common knowledge as, for us, to look both ways before crossing the street.

The villagers know we conduct range practice in that area, and to stay out. They also know that we will dispose of UXO's for them. The Canadian Forces is very cautious when conducting these operations and actually cares about keeping the area safe. They were blown up because of poor parenting and for messing with something they should have known not to mess with. It is unfortunate but blaming us isn't going to help their country.

Focus, Focus, Focus

Program B
Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
120x5-----------75x5-----------85x5
175x3-----------110x3---------125x3
235x2-----------140x2---------165x2
Work set
265x5-----------167x5---------190x3
265x5-----------167x5---------190x3
265x5-----------167x4---------190x3
------------------------------190x3
------------------------------190x3

The more I focus on my lifts the better I get. It really helps to have Ben, Jeremy and Brad watch me and pick up on my errors. Thanks guys. It is a good feeling to not only see the progression in the weight, but the technique, at every session. Although I am looking forward to getting back into the CrossFit WOD's, I'm having a good time with these lifts.

I've Found my Depth

(Dani Pressing today)

Program A
Back Squat-------Press------Dead
WU
45x5x2---------45x5x2-----45x5x2
12ox5-----------50x5-------145x5
170x3-----------75x3-------210x3
230x2----------100x2-------285x2
Work set
260x5-----------115x5------325x5
260x5-----------115x4
260x5-----------115x4

I'm very happy with my progress in technique and depth of my squat. Decreasing the weight was a great decision. Now I just have to maintain a good depth and technique while making gains each session. If it gets really hard I will just increase by 2 or 3lbs. The deads were solid and pretty easy but I am not going to push it back up too fast. My press was junk today....I was caught leaning back to0 far on the last reps and just lost it. I need to focus more...that's all.

Obama Visits Canada

Today President Obama had his first foreign visit and landed in Ottawa on his impressive air plane. (Our plane isn't as impressive, I have actually flown in it a few times, we use it for troop transport to the middle east). I followed the visit today on the CBC while I hammered out an essay on the Armenian Genocide. It is amazing to see how many people went to parliament hill to catch a glimpse of the President who seems to have a Rock Star popularity here. With a 82% approval rating in Canada, some 3000 people, from all over the country, stood in the cold on parliament hill to see the President arrive. I think Prime Minister Harper only has a 42% approval rating, but I wouldn't be surprised if that has gone up because of how he was endorsed by Obama today. Now I guess it is up to Harper, to see if they will maintain a good relationship. It didn't seem like it today but I think the US has big expectations for us. Between tightening up envinonmental restrictions on our oil sands and extending our mission even longer in Afghanistan we may butt heads with our neighbours in the near future. The one thing I personally took away from todays press confereance was the language used regarding trade. They both talked about loosening up our borders, which worries me. I have done a fair bit of research into NAFTA and trade (with lots more to come), and I feel we are moving in a direction which is establishing a foundation for a North American Union. There is lots more to talk about on this but I will leave it for now.

President Obama is a very inspirational, intelligent and seemingly good man. But at the end of the day he is a politician with the most powerful country in the world. The US is a great neighbor and ally but as Canadians, we have to look out for our own interests. That means we cannot get caught up in hype, excitement, or economic problems. We need to really examine policies and the direction our government wants to take us; then we need to make informative decisions on what is best for us.

On a lighter note, it was good to see President Obama stopped to grab a Beaver Tail on his way out of town. It is definitely on the list of one of the things you must do while visiting our capital city.

Attainable Goals

(From the Archives - picture taken December 12th 2005. I thought Brad would like this - he brought up, the other day, how we hung out 3 years a go before we really met and became friends a few years later. This is the night he is talking about - I must of been having too much fun because I didn't remember what he was talking about until I found the picture - it must of been before he came out of his shell.)
Program B
Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
120x5-----------75x5-----------80x5
160x3-----------110x3---------120x3
230x2-----------140x2---------160x2
Work set
255x5-----------165x5---------185x3
255x5-----------165x5---------185x3
255x5-----------165x5---------185x3
------------------------------185x3
------------------------------185x3
I am now about 2 pages into Rip's section on Programming in 2nd ed. Starting Strength. It is interesting when he discusses the hierarchy of lifts; heaviest to lightest being: Deadlift, Squat, Bench and Power Clean followed by Press. My power clean is much, much better than my bench, my bench is really weak as you can see below. I think the reason for this is that I never used to bench press, I have a good technical understanding of the clean and am pretty efficient when I want to be. I thought my bench press would improve a heck of a lot faster than it is. But Rip touches on that decribing the Press's to improve the slowest because of the few muscles they use compared to the other lifts. He ranks the deadlift as imporving the fastest because of the ambundance of muscles being used and limited range of motion around the knees and hips. I saw a huge improvement in my deadlift in a short period of time and was hoping for the same in my other lifts but I understand it is going to take time. I am going to honor my 6 week strict commitment to SS before I dabble into any WOD's but I may end up going 8 weeks. Depending on how fast I reach my goals which are:
Squat: 305lbs x 5
Bench: 185 x 5
Press : 135 x 5
Clean : 205 x 3
Dead : 375 x 5
Doing the Math these goals are attainable with small linear gains if I do not get stuck.

Lighter Loads

(Ben working on his handstands with a nice cushion incase he falls)

Program A
Back Squat-------Press------Dead
WU
45x5x2----------45x5x2----45x5x2
115x5-----------50x5-------135x5
160x3-----------75x3-------205x3
225x2----------95x2-------285x2
work set
250x5-----------112x5------315x5
250x5-----------112x5
250x5-----------112x5
I dropped my squat weight 10 percent to work on technique and depth and it worked out great. If I have the time and patience I will upload before and after videos. I will hopefully maintain tight technique and good depth working my way back up to 280lbs and beyond. I droped my dead for the same reason and I am happy with the results. My press is getting stronger but I am taking it slow so I don't get stuck.

Getting Low

(I had a great visit with my Grandparents Friday)

Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
125x5-----------75x5-----------75x5
180x3-----------110x3---------115x3
250x5-----------140x2---------159x2
work set
280x5-----------165x4---------180x3
280x4-----------165x4---------180x3
280x5-----------165x3---------180x3
180x3
180x3
Friday was an interesting lift day. I was pumped to lift 280 and they were all legit but my form was sloppy and inefficient. I had enough depth to pass but I want more. I want to squat really deep more than I want to squat really heavy; every time I lift it seems like I get better so I am going to scale it back 10 percent and focus on depth and technique. My bench press is weak, I'm going to try 165 again and get more than 11. Rip says, if you fail, to try again two more times before you scale the weight back. I think I just need to focus more and lift the darn weight.

Gallon a Day Keeps the Doctor Away

(Back when I was zoning hard and sitting at 170lbs)

Program A
Back Squat-------Press------Dead
WU
45x5x2----------45x5x2----45x5x2
125x5-----------50x5-------155x5
180x3-----------70x3-------225x3
245x2-----------95x2-------300x2
work set
275x5-----------110x5-----340x5
275x5-----------110x5
275x4-----------110x5
Today I had went out with my business feasibility group for some wings after we handed in our huge report. I had two glasses of something I shouldn't have before I lifted. I'm blaming that for missing my last squat and struggling a bit on my press. I took video of every warm up set and work set for my squats. It helped a lot....I fell apart on my last set but I know what I did wrong and what I need to do to fix it. Mainly, I need to work on keeping my chest up. I was happy to see my depth is good, (not ridiculous like Jeremy), but the crease in my hip looks well below my knee.

Weight update - I initially weighed in at 179 pre-GOMAD Feb 1 - Today I weighed in at 189.
I took some pictures when I started and I will do a 2 or 3 week comparison. I am obviously gaining weight and I am sure my Met-Con is getting really poor but I am getting stronger and it will eventually pay dividends when I get back into the CrossFit program. I am also buying Homo milk now so it's 3.25% and tastes a lot better!

Clothing Mishap

(Jeremy getting right into the hole at 335lb for 5 - I'm amazed at how deep he squats)

Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
120x5-----------75x5-----------75x5
175x3-----------105x3---------115x3
240x5-----------140x2---------159x2
work set
270x5-----------160x5---------175x5
270x5-----------160x4---------175x5
270x5-----------160x5---------175x5

Today my last set of squats was really ugly because my underwear ripped on the 2nd rep...it was not a pleasurable set. I lost focus on my bench press....should have hit all 15 no problem.

Nutrition Certification

Dani and I will be going to Robb Wolf's Nutrition Certification April 18th at CrossFit Chicago. We are very excited to learn from such an expert in nutrition and athletic performance. Check out his blog on the side of my page!!

Here's some info on him from the CrossFit main page: "Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu."

"Of course there's alot of spending it's a STIMULUS PACKAGE!"

Program A
Back Squat-------Press------Dead
WU
45x5x2----------45x5x2----45x5x2
120x5-----------45x5-------150x5
175x3-----------70x3-------225x3
225x5-----------95x2-------295x2
work set
265x5-----------108x5-----335x5
265x5-----------108x5
265x5-----------108x5
Felt good today, everything is progressing well.

I can't say I have ever been swept up into the "Obama fever." But watching the news this morning he sure had me laughing when he was responding to John McCain calling his economic package a "spending bill." He was getting arguments, from opposition, that it is not a stimulus bill but a spending bill....haha....well even he laughed when explaining that the whole point of stimulating the economy is spending cash. I like Obama's seemingly no BS approach to politics. He is calling the Republicans out on playing games when the US economy is taking some serious down turns. It may be a dream to think that everyone can get along and work together to make things better for our neighbors to the south. Unfortunately, politicians will always be politicians....and even though billions of people in the world are hoping the US pulls out of this slump in a timely fashion...the games will still continue.

Ditch the Sandwich Have a Salad

(Contrary to Homer Simpson you can make friends with Salad...and live longer to enjoy them)

Some of you may be wondering what I mean when I say eating clean? What I am referring to is eating carbohydrates with a low-glycemic index...such as vegetables and fruit. We refer to these as "good carbs". Bad Carbs are those with a high glycemic index such as bread, rice etc. Eating a lot of carbs with a high glycemic index along with sugar and lack of exercise can lead to Hyperinsulinea. Google hyperinsulinea ...what do you find as related diseases? Obesity, coronary heart disease, cancer, diabetes etc These are very common in both Canada and the US right now...why do you think that is?

Try cutting out the bad carbs....instead fill about a third of your plate with meant and the other two thirds, pile with fresh vegetables and fruit. Toss in some good fat such as nuts and seeds. For breakfast, avoid the orange juice, have some eggs with vege's, fruit and water. Coffee is good just avoid the sugar.

This is a very simple and basic explanation of eating clean...(feel free to add more in comments if you like). Anyone really intrigued that wants more information...there is lots available. For starters you can check out Robb Wolf's blog. His blog will give you basic information on how to eat clean and go into more complex information involving disease prevention, fasting and other juicy topics.

A quick guideline: shop the perimeter of the grocery store. Eat meats and vegetables, nuts and seeds, some fruit, little starch and no Sugar.

Not only will you feel better, look better and perform better but you will live longer. So ditch the sandwich and have a salad.

Former Premier Ralph Klein

Back Squat-----Bench Press-----Power Cleans
WU
45x5x2----------45x5x2--------45x5x2
115x5-----------70x5-----------75x5
170x3-----------100x3---------110x3
225x5-----------135x2---------145x2
work set
260x5-----------155x5---------170x5
260x5-----------155x5---------170x5
260x5-----------155x5---------170x5
Happy with my progression. I just went up 2lb on the squat to work on really good depth, after reading Rips chapter on the squat I wanted to try a few things. I think it's important to not be afraid of getting into that hole....good things will happen.

Ralph Klein was Provincial Premier of Alberta from 1992 until 2006. His was an interesting leader....here are a few quotes that describe what he was like.

“Curiosity motivated many requests from visiting politicians, dignitaries and businessmen. They know it doesn’t add up: a high school dropout with a couch potato physique and a legendary liver bruising thirst (which didn’t take a sobering until 2001) could not possibly have triumphed in two political realms (municipal and provincial) in difficult economic times, winning three elections at each level by ever-increasing margins and still remain an ordinary guy in attitude, out look and image. They know it can’t be done. If Ralph Klein is real, they want to see it for themselves.” (Martin, 2002)

Known for his fondness of booze, Klein would commonly throw his aides into a scramble when he would all of sudden come down with the "flu" in the morning. This is what he had to say after kicking his habit, “You know I find its so good to wake up without a hangover, I say, why did I do that to myself? When I don’t go on a toot and I haven’t been on one for a while, I feel real good and I’m up and ready to go at it!” (Martin, 2002)

Only in Alberta, (the wild west), could a person like this not only govern for so long but get popular support that rivaled communist countries!

GOMAD (Gallon of Milk a Day)

(roughly 5 days worth of milk - Costco does have its benefits)

As part of SS, Mark Rippetoe recommends drinking one gallon of milk a day on top of a solid diet. "heavier is eventually necessary if stronger is to occur" The milk aids in increasing the amount of calories consumed in a day. There are other ways of gaining weight but as a student I opted GOMAD. "Milk works because it is easy, it is available, it doesn't need any preparation, and it has all the components necessary for growing mamals." (Mark Rippetoe, 2nd ed. Starting Strength) There is more to it but that is the simple version.

Ben actually emailed Robb Wolf about this (check out his blog on the right hand side...he is truly an expert on nutrition for athletes) and he gave it the green light to try for 2 months. I trust Robb more than any medical doctor or someone who has a PhD in nutrition.

Sill not conviced? Here is what Rip said to someone asking about GOMAD, "It is because over thirty years of direct observation has demonstrated to me that when trainees drink one gallon of milk added to their regular diet and train in a progressive linear fashion, they gain significant muscular bodyweight, and those that do not drink their milk, even in the presence of progressive linear training, fail to do this. They also fail to continue progressive linear training for the same length of time, because this is facilitated by the steady weight gain. I understand that you're asking me if I have controlled for other factors such as failure to do the program correctly, and the answer is yes, of course I have, because I am not a complete idiot. Those that will not do the program are not being considered when I make these remarks, because that would be too ****ing obvious a hole in my analysis. The difference in the milk drinkers is that THEY GET BIGGER THAN THE ONES WHO WON'T DRINK THE ****ING MILK. Please tell me that you understand this now."

Last Day of HSPU Challenge

(Monika Showing all the guys in the gym how to do pullups)

Program A
Back Squat-------Press------Dead
WU
45x5x2----------45x5x2----45x5x2
115x5-----------45x5-------150x5
165x3-----------70x3-------225x3
225x5-----------95x2-------300x2
work set
258x5-----------106x5-----353x5
258x5-----------106x4
258x5-----------106x4
My Press suffered today because of the 55 HSPU's I did last night. I should have hit all of those easily. I was not happy with my set of 5 for the deads, on my second rep I ripped my shins open really bad and had to stop and finish the rest after I got the bleeding under control. I am stupid for not wearing pants or taping up my shins because of the scar tissue I have.

Today is the last day of the HSPU challenge. I will do 30 today and be done with it. My full attention will be on making linear gains in my lifts.

Preperation

In preparation for my break from CrossFit WODs and movement into a Starting Strength routine I have been slowly chipping away at Mark Rippetoe's book. It is hard to read when I have so many other books to get through but I have been making good progress. I have finished the section on squatting and I am very impressed with the detail, explanations and jokes provided. He does an excellent job of describing the lift in great detail which includes anatomy and all the common faults with corrections. I really enjoyed one part regarding spotting, "Any lifter that bails out of a missed rep and leaves the spotters holding the bar should be beaten with a hammer." He has a no BS approach to teaching people how to lift effectively and safely. I know his program has proven results and will aid me in reaching my long term fitness goals.

Today is day 29 of my 30 day HSPU challenge. I will finish just in time so that it will not take away from my press this week. What challenge is next guys?

I have done 500 burbees in the last 7 days for "sins" in my Sugar sin Burpee challenge. I am going to tighten that up a bit because they are starting to get to me. Super Bowl tonight so I might end up making it an even 700 in 7 days. But then thats enough....