Some awesome piece of gym equipment
on the HQ site today.
go 187th!!

http://performancemenu.com/forum/showthread.php?t=2675

interesting post about CF and programming

as for zone diet, paleo hre is how i am going to decide what to do:

Gillian-I want to eat whatever it is that you are eating, and not eat what you don't wat and then i want to borrow your genes for a few weeks and see what I can do for myself. wow girl! now those are some cocktail arms-forget it -cocktal everything! congrats again!

mike- nice picture of you and two friends on the flickr site. those were sponsors right?

oh and thanks to tyler for a good workout yesterday
3 rounds of 40lb cleans (20lb dumbells each arm) , 10 pushups, 15 45 lb overhead squats (reduced from 65 when i nearly toppled over and threw the bar back on him-good times).

11 something-almost all time spent on overhead squats. especially 3rd round. i suck at those. need to practice a lot.

then tabats sit ups on the incline bench at some insane vertical angle. by 4th round i spent 10 seconds cursing tyler out for not disclosing that this was not exacly a tabata "sit up" exercise. and he laughed. anyway great workout. thanks.
need to make angie up. great time everyone. wow.

i am chatty this morning

Total - 384

I'll take some of those G-Star genes as well.....

juan, I was wondering the same thing, what the heck is that thing?

This Friday: Brooklyn Rest Day Dinner, tentatively scheduled for 8.30 at Marlow & Sons in Williamsburg, Brooklyn (where Avery works!)

Please post here if you would like to attend so that we can get a rough head count.

Attending so far: Kurt, Jeff, Juan, Moon, Good Sam

Marlow & Sons is right on the Brooklyn side of the Williamsburg Bridge - a couple blocks from the Marcy Ave JMZ, a few more from the Bedford Ave L.

http://maps.google.com/maps?hl=en&ie=UTF8&q=Marlo+%26+Sons&fb=1&near=Brooklyn,+NY&cd=1&ll=40.712427,-73.960626&spn=0.013727,0.017166&z=16

Come out and do the WOD at the Brooklyn Box beforehand (starting at 6)!

im in this friday! Finally, a friday off. believe it or not, this was my first total ever. Felt really weak and tired so it kinda sucked, but interesting

squat 170
press 75
dead lift 185
total 430

i had nothing for the DL. My max is 205. But at least i got the total done.

I won't be back in time to join everyone for the rest day dinner. Hope everyone has a great time, and a happy birthday to Jeff a few days early.

In for dinner.

Thanks Dan!

Chris its a RTCH (rough terrain container handler) pronounced 'wrtch' its used to pick up and move around those big 40ft containers you might see on ships and such.

http://www.olive-drab.com/images/id_rtch_700_12.jpg

it obviously has other uses.

I'm in for Marlow & Sons on Friday night.

I got to stop in a week or so ago while Avery was working to check out the place. While I didn't eat a meal there, I did get to try out one of the desserts she'd made and it was wonderful.

Avery was telling me how the restaurant makes use of local purveyors for its meat, poultry, fish, vegetables, etc. Given the food politics that we've often discussed here on the blog, it's cool to have a Rest Day Dinner at a restaurant that's actually making the effort to be organic, local, and sustainable in what it serves.

TOTAL: 715

Back Squat 245F, 225, 235*
Shoulder Press 135, 155F, 145*
Dead lift 315, 335*, 355F

great job, Gavin and Josh

Hey Brian D and anyone else,

You smmarized your diet yesterday, but could you explain your schedule for the IF approach? I was told that eating one day two meals before 6pm, then the next only one after 6pm works well. Looking for more input on the matter as well as how much most people tend to eat during their limited spaces of time to eat.

I'm in for dinner on Friday.

Personally I like to separate my meals by 12hrs or more at the least, that's if I eat 2 full meals. For me that is breakfast and dinner. Before breakfast it's hard for me to get some activity in so I tend to eat light then, usually some fruit and cold cuts or a yogurt. If I'm not eating breakfast I will grab a handful of mixed nuts or grapes to disperse throughout the day. However, by the end of the day (post-exercise) I will shovel down about 3-5 plates of food from the school cafeteria, all with vegetables, meat, fruit, and some rice.

My friends and g/f think I am nuts for not eating in the morning and at lunch but I tell them that this works for me. People have to realize that the body has plenty of glycogen stores to get you through the day and exercise, and you don't need to be eating as much as you think you need to be.

Man do I miss the days of the cafeteria. sigh

205
105
285

When I IF, I do it more "caveman" style in that there is no schedule. Primitive man had times of feast or famine, so I try and make sure that there is no rhyme nor reason. My fasts are usually between 16-17 hours (anything less than 15 hours, research shows, isnt really effective). Now some do a compressed eating schedule, which is they eat all their calories between say, 10am-4pm. The Performance Menu is an excellent source of info for all this.

Squat: 245
Press: 130
DL: 315 (PR)
Total: 690 (+50 from last time)

As for my take on the Zone/Paleo debate vs. just low carb...one of the main points that I took away from both some of the Zone books as well as Good Calories, Bad Calories is that you can and will lose weight on a low calorie diet, however, you won't lose as much weight as quickly without keeping your insulin levels low.

In addition to this, a calorie restricted diet in which you keep low insulin levels will just suck much less in the end. Because of the inverse relationship between elevated insulin levels and the ability of your body to utilizes fatty acids (fat) in the blood stream vs the utilization of blood glucose and how this effects the storage of fat and ultimately hunger (read: an individual in a state of internal starvation because their high insulin causes their body to store the calories that intake), any diet that controls insulin will lead to a person losing weight more naturally through homeostasis rather than starvation.

I see it as a matter of working with your body verses working against it. On the Zone/Paleo diets, [the right] food[s] is [are] your friend. In Jenny Craig, ect..., food is an hostile that must be quarantined your hunger attacks like a guerrilla insurgence.

m/31/205/6'1
245
110
300
655

up 55 from a year ago. no improvement in the press.

Easing back into Teh Total.
Press: 125 - but I got SO close to a 130.
Squat: 285 - Felt good, just didn't want to go nuts.
Deadlift: 315 - Disappointing but I just couldn't seem to get the pull going. That and I forgot about the mixed grip thing until Court reminded me.

725. But I will claw my way back into the 800's....oh yes...I will.

Thanks for the input guys. Have fun with that 10k in NYC.

First Total ever, after a year plagued by injury...

BS: 225, 245, 265*
SP: 105, 45, 45 ---- Light weights for a recovering shoulder
DL: 285, 315, 335*

Also, I'm in for the Dinner in Brooklyn on Friday. I'll be coming from a work thing so I might be a little late...

Can't wait to see what is cooked up in class tonight!