Pat and I met at my gym. We could not really decide what we wanted to work on, so we opted for Snatches.
Started with some muscle snatches. and worked up to 135lbs I missed it a couple times and honestly I do not remember if I got it once. I want to say yes I did... but I also want to say I set a world record. Pat maybe you could remind me. I then saw Pat stick, after 2 misses, a 180lb PR. good for you bro.
Pat mentioned something, and I want to just put it in words here. That the Squat Snatch is probably the hardest lift, and the only exercise that uses almost all of the 10 fundamentals of what we as CrossFitters see as fitness. I could not agree more.
10 April 2009
06 April 2009
Double Day
I am going to be adding on to this post later. I have not lifted all weekend, and really wanted to do some O-lifts today. Last week I focused on doing more METCON's with heavier loads. This week, I am going to do mostly mainsite WOD, along with O-lift skill developments. So this morning I went in and just did muscle snatches.
it went like this:
4x3
65x3
75x3
95x3
95x3
The last muscle snatch was probably the toughest one. I really wanted to just focus on the pull and the hips. I then finished with 3 95lb power snatches with very little base change, and full hip movement.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Last time I did this one, I went all the way down to 3 reps, and finished in 16:24 this time I did it as RX and finished in 11:51. Still like this one.
it went like this:
4x3
65x3
75x3
95x3
95x3
The last muscle snatch was probably the toughest one. I really wanted to just focus on the pull and the hips. I then finished with 3 95lb power snatches with very little base change, and full hip movement.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Last time I did this one, I went all the way down to 3 reps, and finished in 16:24 this time I did it as RX and finished in 11:51. Still like this one.
05 April 2009
Zonediet.com
This is an almost daily e-mail I receive from the Zone website.
New study points to superiority of the Zone Diet
By Dr. Barry Sears
The two major problems that plague diet studies are (1) they are too short in duration, and (2) the subjects rarely maintain the diet they were supposed to follow. In a recent study published in the Journal of Nutrition with Don Layman of the University of Illinois as lead author, both these problems were overcome. In this study done at two separate locations, 130 obese men and women were placed on iso-caloric diets (1,700 calories for females and 1,900 calories for males). Half were following the Zone Diet guidelines (30 percent protein, 40 percent carbohydrates, and 30 percent fat), and other half were following the USDA Food Pyramid dietary guidelines (15 percent protein, 55 percent carbohydrates and 30 percent fat). The subjects had weekly educational meetings to maintain the appropriate diets.
At the end of one year, those on the Zone Diet had lost 38 percent more fat mass than those on the USDA Food Pyramid diet. The LDL levels were the same in both groups, but the triglyceride levels were much lower and the HDL higher for those following the Zone Diet. As Don Layman stated, “studies that report there is no difference among diets also report that subjects were not carefully following the diets. It is very important to realize the difference between diet compliance and diet effectiveness.” Bottom line—the Zone Diet is once again more effective than the usual low-fat, high-carbohydrate diet where virtually everyone fails to maintain initial weight loss.
New study points to superiority of the Zone Diet
By Dr. Barry Sears
The two major problems that plague diet studies are (1) they are too short in duration, and (2) the subjects rarely maintain the diet they were supposed to follow. In a recent study published in the Journal of Nutrition with Don Layman of the University of Illinois as lead author, both these problems were overcome. In this study done at two separate locations, 130 obese men and women were placed on iso-caloric diets (1,700 calories for females and 1,900 calories for males). Half were following the Zone Diet guidelines (30 percent protein, 40 percent carbohydrates, and 30 percent fat), and other half were following the USDA Food Pyramid dietary guidelines (15 percent protein, 55 percent carbohydrates and 30 percent fat). The subjects had weekly educational meetings to maintain the appropriate diets.
At the end of one year, those on the Zone Diet had lost 38 percent more fat mass than those on the USDA Food Pyramid diet. The LDL levels were the same in both groups, but the triglyceride levels were much lower and the HDL higher for those following the Zone Diet. As Don Layman stated, “studies that report there is no difference among diets also report that subjects were not carefully following the diets. It is very important to realize the difference between diet compliance and diet effectiveness.” Bottom line—the Zone Diet is once again more effective than the usual low-fat, high-carbohydrate diet where virtually everyone fails to maintain initial weight loss.
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