Fitness thread anyone?

[RobPaulson]

oh good lord do NOT give blood and work out in the same day. very bad idea. my buddy gave blood a few mornings ago adnt hen proceeded to play in a baseball game that night, he almost passed out. he said he DEF should have sat that game.

just dont give blood, or reschedule for AFTER your workout.

[numbnuts240]

Giving blood and working out, does this work?

This is something I've never done, give blood that is. What's the recovery time like? Could I get a high rep leg workout in a few hours later or will I face plant it warming up on the treadmill?

yeah, don't do that. you're going to be too weak.

[marlin29311]

Giving blood and working out, does this work?

This is something I've never done, give blood that is. What's the recovery time like? Could I get a high rep leg workout in a few hours later or will I face plant it warming up on the treadmill?

Did it once in HS...wasn't a great decision...I should have sat out of my baseball practice. I was lightheaded and nauseas the entire time. It's not really that great for your body either.

[rootS13]

So, saturday I felt quite faint after my workout (rolled out of bed and went to xfit... not ebst idea ever), so I decided to break down and buy one of the snacks they have at the gym. The one I went with was called a PaleoKit, I chose it cause it was listed as 378 calories, which i knew i needed (faint and all). It was $7 (ouch) but I didnt care... it was so small I couldnt believe it was almost 400 calories. The kids are comprised of free range beef jerky, fruit and nuts.

Impressions? AWESOME. It was so good, the seasoning its sealed in it s absolutely delicious, and for a 100% paleo meal/snack, it was so convenient. It actually filled me up and I was not hungry again for another 2-3 hours (thats usually about how long 400cals lasts me during the day anyway). Now, I know, $7 is a lot for a snack. However, when you know it includes high quality ingredients, I dont mind dropping the $$ on it.

I just ordered a bunch of the website. I figure I will just keep a pile of them for my 'oh s***' moments when I need some food fast to hold me over a few hours. I already buy my own driedfruit/nuts mixtures and make my own beef jerky, but this stuff just SCREAMS convenience. I figure I make up the cost considering how much jerky/fruit/nuts i consume (good lord the TWSS's in this posts are relentless) at such a low cost. this will cover me for when i'm running low or dont have portions rationed out prior. This is going to be far from an every day snack, but once in a while, when i'm low on something, this will save my @$$ when i'm trying to stay as paleo as possible. (not to mention PERFECT for backpacking )

My gym is talking about having a Paleo competition. Everyone puts in 10 bucks and at the end of the month, whoever lost the most body fat % wins the money. Im actually hoping they decide to go through with this.

[bigbadberry3]

Who the h3ll created muscle ups . . .

[RobPaulson]

Who the h3ll created muscle ups . . .

i laugh but its cause i know EXACTLY what you mean haha. they are stupid hard. mad stability muscles y0.

[rootS13]

lol...

Today we did amrap 2 minute rounds of...
Push ups
Pull ups (W/ Band :/ )
Butterfly Situps
Box Jumps 24''
Air Squats

Amount I completed : 44-17-42-18-48

[Empty V]

...You could have some kind of "structural" injury as I like to call it as opposed to just inflammation alone. For example...

Thanks! From reading your link I think it's Chondromalacia Patella. I'm going to make an appointment tomorrow with a PT who specializes in CrossFit. Hopefully we can figure this out. Our CrossFit coach looks at this as an opportunity to work on other things. I know one girl on Oahu who broke her leg and used a skateboard while on the row machine. Man these people are dedicated, I love it.

Thanks again Looney, your info has helped immensely.

[Empty V]

Who the h3ll created muscle ups . . .

Yeah dude those are crazy. When you get a muscle up it's like a right of passage. I'm a long ways away form there myself but it's one of many goals to look forward to.

[Empty V]

lol...

Today we did amrap 2 minute rounds of...
Push ups
Pull ups (W/ Band :/ )
Butterfly Situps
Box Jumps 24''
Air Squats

Amount I completed : 44-17-42-18-48

Nice! How much longer are you in the intro class for? I'd like to hear your thoughts on exercises other then bodyweight/metcon ones. Next time you go ask them if anyone is going to the CrossFit Games next month. If you don't know what they are check this out CrossFit Games 2010 Los Angeles If they do have people coming out you can extend my invite for them to come kick it in our little CF Thousand Oaks tent city.

Today's WOD

Warm-Up
3*3*3 Front Squats
Since my knee is so jacked up I rowed 1000m instead.

Cash-Out
AMRAP 12min
10 Burpees
20 Double-Unders or 40 Singles

I only made it through 3 rounds but that was mostly because I chose to do double-unders. Last week I finally got consecutive double-unders and made it up to 4 which was an amazing breakthrough. Today I finally found a rhythm and got 12 in a row, once. I am still stoked! Lots of people were hitting 6 and 8 but almost all of them were doing singles.

[rootS13]

My intro classes end this Thursday. So, I still have 3 more classes. Im not sure if anyone is going to the ones in CA. I know the coaches just came back from something in Jacksonville.

On Saturday the 19th, we're having a beach WOD which Im looking forward too.

[RobPaulson]

On Saturday the 19th, we're having a beach WOD which Im looking forward too.

that sounds awesome...

/jealous of location

[Empty V]

My intro classes end this Thursday. So, I still have 3 more classes. Im not sure if anyone is going to the ones in CA. I know the coaches just came back from something in Jacksonville.

On Saturday the 19th, we're having a beach WOD which Im looking forward too.

Nice! Be sure to let them know we'll have shade and water for them at the games if they come by. It's an awesome community and if anyone has any connection it's always great to hang. Let us know how the beach WOD is, I'm sure it'll be something super creative and extremely difficult.

Today's Class

Warm-Up
Push Press 5*5*5
Myself and 2 others did 95#, 105# and 115# Right now my 3RM(rep Max) is 125#

WOD A
AMRAP 7min
5 Pull-Ups
5 V-Ups (Laying on your back touch your hands to your feet keeping arms and legs straight)
5 Supermans (laying on your stomach extend your arms and legs like superman flying)

Rest 3min

WOD B
TABATA Ring Dips.

On WOD A I scored 7 rounds plus 5 pull-ups. I'm able to do 5 kipping pull-ups in a row but decided to use the thinnest band for time purposes. The actual RX for WOD B was TABATA Wall Balls but I substituted ring dips because of my knee. For this one we added up all of our reps and I ended up with 64. Some of our fire breathers hit 80+ for the wall balls, just insane!

As of today I've lost a total of 26lbs and I'm ready for the next 28.

[RobPaulson]

wow, finally after a 3 day slum, feeling like crap and just not getting good workouts, today was an AWESOME workout!!

5 RFT:
30 squats
12 kip pullups
21 box jumps
2min Rest

I dont remember my time right now, it was around 18mins though i think. What I do remember is doing EIGHT FREAKIN KIPS WITH GOOD FORM IN A ROW!!!! The first few rounds of pullups were ROUGH, but in the 3rd round i fell into a rhythm and just banged out the 12, surprising myself by staying up and constant for the first 8!!

And the results of trying to perfect my kip? first case of crossfit hands haha


good end to a s*** day.

[Empty V]

good end to a s*** day.

Nice Rob! I got my first tear in April at CrossFit Memphis. Those guys are crazy when it comes to lifting, everyone there is a hardcore power lifter. Our warm-up was 135# front squats 5*5*5 and the WOD was 21*15*9 of 75# snatches and pull-ups. Needless to say it was nuts.

[bigbadberry3]

Too many manicures?

[Looneybomber]

s***, I've torn up my hands worse than that jerkin off. Suck it up!

[nissangirl74]

On the Diet side of things, I discovered the importance of reading the nutrition labels on certain foods, especially cereals. Greg and I were eating a bowl of cereal a couple of days ago and I was shocked to see how bad the "good-for-me" cereal really was. I decided to do a comparison of the different cereals we have in the pantry and I was shocked at the results.

I compared all the cereals on four levels: calories, cholesterol, fat, and sodium. For what it's worth, NONE of the cereals contained any cholesterol. Half a cup of skim milk kicks it up to 1%. It also kicks up the calorie content by 40.

Cereal Calories Fat Sodium RDA Amount of cereal

Blueberry Special K 100 0 grams 170 mg 7% 3/4 cup
Cookie Crisp 100 1 gram 150 mg 6% 3/4 cup
Protein Special K 100 3 grams 110 mg 5% 3/4 cup
Lucky Charms 110 1 gram 190 mg 6% 3/4 cup
Multi Grain / 110 1 gram 160 mg 7% 1 cup M.G., 3/4 cup H.N.
Honey Nut Cheerios
Cocoa Pebbles 120 1 gram 190 mg 8% 3/4 cup
Honey Comb 130 1 gram 180 mg 8% 1.5 cups
Oatmeal 150 3 grams 0 mg 1/2 cup
Frosted Mini Wheats 180 1 gram 0 mg 1 cup
Raisin Bran Crunch 190 1 gram 210 mg 9% 1 cup
Raisin Bran 190 1.5 gram 350 mg 15% 1 cup
Cracklin' Oat Bran 200 7 grams 150 mg 6% 3/4 cup

[numbnuts240]

best workout ever, yes better than xfit, p90x, gym sessions, etc: good ole fashioned manual labor. i lost weight, put on muscle, and feel worlds better after chopping out my sidewalks, digging to set heights and pitches, and setting forms. my diet never changed, nor did my drinking habits. best part, it was free. i can't wait for a clear night off so i can chop wood the real way, on a wide log with an axe. none of that pansy splitter s*** for me.

[marlin29311]

Not all of us can imitate immigrant labor...

[numbnuts240]

concrete work is a guido thing. now, had i suggested picking oranges or trimming hedges...

[marlin29311]

My post still works :-p

[numbnuts240]

unless you're a tomahawk, it doesn't.

[RobPaulson]

Too many manicures?

LOL naahh, i am a software engineer. i work with PCs all day. its kind of hard to develop any kind of toughness in your hands when you type for a living... unless you do crossfit

[Looneybomber]

I compared all the cereals on four levels: calories, cholesterol, fat, and sodium. For what it's worth, NONE of the cereals contained any cholesterol. Half a cup of skim milk kicks it up to 1%. It also kicks up the calorie content by 40.

It's so much the numbers/metrics, because 40 calories is pretty insignificant in the grand scheme of things. What's more important is seeing what exactly is in the food. Let me grab some out of my cupboard.

Here's the ingredients in Fiber One frosted shredded wheat.
Whole grain wheat, sugar, corn bran, guar gum, gelatin. Then added vitamins and minerals.

Here's multigrain cheerios.
Whole grain corn, whole grain oats, sugar, whole grain barley, whole grain wheat, whole grain rice, corn starch, brown sugar syrup, corn bran, salt, trisodium phosphate, distilled monoglycerides, canola and/or rice bran oil, color added. Then added vitamins and minerals.

At least neither has high fructose corn syrup, monosodium glutamate, hydrogenated oils/fats, or palm oil; things common in a lot of foods that folks should avoid. 10g of palm oil vs. 10g of olive oil will still have the same 90 calories, but the 10g of olive oil promotes fat loss, while palm oil raises blood pressure and cholesterol levels since it's a saturated fat. So it's not the quantity (calories/grams) that only needs to be worried about, it's the quality of those calories/grams that you're looking at.

[Urabus GodofTraction]

Special K is notorious for being sugar wrapped in clever marketing. Even the "better" for you Fiber One has sugar as the second ingredient... which would take it right off my good list.

Either way, cereal in the morning? Not a good idea for people who want to lose weight. Or anyone, for that matter.


Crossfit note: I'm in Spokane right now for USAF Water Survival, and the instructors have built their own private Crossfit gym in their building, and are intensely competitive about it.

[Looneybomber]

Special K is notorious for being sugar wrapped in clever marketing. Even the "better" for you Fiber One has sugar as the second ingredient... which would take it right off my good list.

Fiber One frosted shreaded wheat.
Fiber 9g
Sugar 12g
Protein 5g

12g of sugar = 48cal, which I burned during the warmup part of my 10mi bike ride after my workout.

[nissangirl74]

Either way, cereal in the morning? Not a good idea for people who want to lose weight. Or anyone, for that matter.

What do you eat for breakfast? Cereal in the morning is not an option for me anymore. The medicine I have to take for my thyroid has to be taken first thing in the morning and I can't have anything with calcium or iron in it for four hours after I take it. (ghey) So that eliminates most breakfast foods in general, except for fruit. I am really having to re-structure my diet because of this medicine and it sucks. A lot of stuff that is good for you slows the absorption of the medicine, so it is off limits: fiber and walnuts are off limits any time of the day, calcium and iron are restricted to the evening meal. That sucks almost as much as the condition.

[Urabus GodofTraction]

Special K is notorious for being sugar wrapped in clever marketing. Even the "better" for you Fiber One has sugar as the second ingredient... which would take it right off my good list.

Fiber One frosted shreaded wheat.
Fiber 9g
Sugar 12g
Protein 5g

12g of sugar = 48cal, which I burned during the warmup part of my 10mi bike ride after my workout.

As you said, you need to look at quality, not just quantity. That 48 calories to me is useless, because it's pretty much instantly injected into my system, monkeying with insulin levels and absorption. Not a good way to start my day.

What do you eat for breakfast? Cereal in the morning is not an option for me anymore. The medicine I have to take for my thyroid has to be taken first thing in the morning and I can't have anything with calcium or iron in it for four hours after I take it. (ghey) So that eliminates most breakfast foods in general, except for fruit. I am really having to re-structure my diet because of this medicine and it sucks. A lot of stuff that is good for you slows the absorption of the medicine, so it is off limits: fiber and walnuts are off limits any time of the day, calcium and iron are restricted to the evening meal. That sucks almost as much as the condition.

That better be one hell of a thyroid problem to suffer through that! No fiber, ever? I sprinkle benifiber or flax seeds on pretty much anything I can get my hands on. Damn.

Well my morning meals are pretty much unavailable to you then. A few years ago I did an experiment with different foods for breakfast because I was continuously reading that a lot of Europeans (white folk) aren't really genetically designed for complex carbohydrates (polysaccharides in this case) so early in the morning. So I did a week of the typical American breakfast; cereal, bagels, toast, etc and then a week of protein and fat heavy mornings; eggs. yogurts, fruit, nuts etc. I was a totally different person when I cut back on my mostly wheat intake.

A typical breakfast for me will be 3-4 eggs (most of the time the "egg beaters" egg whites, but some days real eggs for variety) often with a topping (mushrooms, Classico's excellent Tomato and Basil pasta sauce, etc), and a half cup of Fage greek yogurt with a drizzle of agave nectar or frozen fruit (currently working my way through a 5lb bag of blueberries). On rare days I'll throw a slice of Oroweat Double Fiber bread into the toaster. The whole wheat and the toasting slows down the insulin rollercoaster bread is known for. Such a meal weighs in at about 300-500 calories, depending on the use of bread and if I go for a glass of milk (generally not in the mornings; sugar intake and all). These days, because I've had plenty of time to train and lift, I'm working in 1 or 2 oz of olive oil into every meal for 300-400 near-perfect extra calories.

[nissangirl74]

That better be one hell of a thyroid problem to suffer through that! No fiber, ever? I sprinkle benifiber or flax seeds on pretty much anything I can get my hands on. Damn.

I have an appointment the 16th of this month. I am going to ask my doc if there is an alternative that doesn't have such an impact on my diet. It doesn't seem to have helped the symptoms much so I'm not real stoked about staying on it. FWIW, I haven't eliminated all the fiber from my diet, at least not completely. Unfortunately, I can tell the effect the decrease has had on me.

It sucks: I quit smoking, quit drinking four cups of coffee for breakfast, started eating healthy, getting some exercise, and my thyroid decides to take a s*** on me. I'm not saying "Poor me" or anything like that but it sucks that I finally made the effort to get healthy and my body starts to shut down.