Weighted Chins, Deadhangs/Pistols

Foam Roll 10x@
Passovers 10x
OHS w/PVC 10x
Split snatch drills w/PVC

Weighted Chins
BWx1
+55x1
+80x1
+100x1
+115x1
+125x1-Felt a little strong then last time, but chin did not fly over bar

Post Conditioning
10,8,6,4,2
Pistols L leg
Pistols R leg (alternating)
Deadhang

Did not keep time, but all sets unbroken. This did get my breathing rate up.

Back Squats, Jump Rope

Passovers 10x
OHS w/PVC 10x
BE 10x
GHD Sit-ups 10x
Kipping Pull-ups 10x
HSPU 10x
Foam Roll 10x@
Mobility stretches

Back Squat-WL belt, barefeet, butt to pad
135x3
225x1
275x1
305x1
325x1
335x1
345x1-Goal Set

Jump Rope- a few circuits of singles, running in place, double unders. The running felt good. DUs were okay the first few sets.

Ate a bunch of pasta and bread Friday (larege gluten dose). Felt bad yesterday, then yesterday ate some salsa and chips, and red peppers with dinner. Joints hurt this morning, nothing too bad, note both the gluten and nightshades. Will see how I feel later after heavy squats.

HSPU, Fixed Gear

Foam Roll 10x@
HSPU
Hand on floorx5
Hands on push-up handles x5
Hands on parallettes x4-came off wall on #4

All done head to ground, heels against wall.

Fixed gear ride 45min. First time riding the fixed gear all kitted up. Felt awesome.

Fixed Gear

30min, easy ride with Jack on his BMX.

Split Snatch, Deadlift, Wall ball

Foam Roll
Olift warm-up
Split snatch drills

Split snatch
65x1
95x1
135x1
155x1
175x1
185x1
195-failed in comp...back left knee did touch the ground, but the lift felt solid and I finished the lift
205xFx3-tried 3 times, had the height on the first

Deadlift
205x3
275x3

Wall Ball
28-28 (2min b/t sets)

Well, I think I maybe a splitter. The 195 would have been red lighted, but the lift felt good. Will go back to my current program. The deads were deload week. Easy rest of the week.

Weighted Chins

Passovers 5x
OHS 5x
BE 10x
GHD Sit-ups 10x
Kipping Pull-ups 10x

Chins
BWx5
+20x5
+45x5

For 10min: double unders followed by 5 toes to bar. I did not count rounds or DUs, but the DUs did not flow like yesterday.

Back Squats

Deloading week...

Foam Roll 10x@
Passovers w/PVC 10x
OHS w/PVC 10x
BE 10x
GHD Sit-ups 10x
Kipping pull-ups 10x
HSPU 10x

Back Squats:
45x5
135x5
225x5

Worked on double unders. Felt good, managed to string a few together. Last set i counted 32.

Weighted Chins

Foam Roll 10x@
Passovers w/PVC 10x
OHS w/ PVC 10x
BE 10x
GHD Sit-ups 10x
HSPU on push-up bars 8x

Chins:
BWx5
+45x3
+70x1
+90x1
+105x1
+115x1
+125x1-Just got chin over bar, consider staying here

10-8-6
45lbs KB Snatch L/R arms
Deadhang pull-ups (10,7-1,3-2-1)

First time doing KB Snatches >45lbs in awhile. Let's see how the hip holds up

Deadlifts, Double Unders

Foam roll 10x@
Passover w/ PVC 10x
OHS w/PVC 10x
BE 10x
GHD Sit-usp 10x
Kipping pull-ups 10x
Push-ups 10x

Deadlift
135x5
225x3
275x1
315x1
355x1
375x1
395x1-Goal Set

Foam Roll 10x@

Jump Rope
A few sets of double unders and running in place. Worked on and off for about 7min.

Back Squats, Wall Ball

Foam Roll 10x@
DeFranco Agile 8 5-10x@
Passover w/PVC 10x
OHS w/PVC 10x
BE 10x
GDH Sit-ups 10x
Kipping Pull-ups 10x
HSPU on push-up handles 5x

Back Squat-leather belt, butt to 11" pad, HD Bar
45x5
135x3
225x1
275x1
305x1
325x1
335x1

Wall Ball
25-25-15 (2min b/t sets)

Good lift. Ate some nightshade tonight. Note that.

Deadlifts, DU practice

Foam Roll 10x@
OHS w/PVC 10x
BE 10x
GHD Sit-ups 10x (not too low)
Kipping Pull-ups 10x
HSPU on push-up handles 7x

Deadlift
135x5
225x3
295x1
345x1
355x3-Goal set. Grip was getting looser on #3

Double practice
3 sets

I am feeling my R hip again. It was the press yesterday morning that did it. Initially, it was a push press at 205x3. I had too much lay back. I does not feel "out", but it may pop out. I went slow on the deads, it did not bother me during that lift. Well, I guess I am on thin ice for awhile.

Press

Foam Roll 7x@
Passovers w/PVC 7x
OHS w/ PVC 10x
BE 10x
GHD Sit-ups 10x
Kipping pull-ups 10x
Shoulder Prehab w/2.5lb plates

Press
45x5
95x3
115x2
125x1
135x1
145x3-Goal set, felt heavy, felt a little strain in lower back on the last rep

Post:
Toes to door frame
15-10 (1min rest b/t sets)

Shoulder Prehab w/blue band

Weighted Chins, KB Complex

Foam Roll 5-10X@
Passovers w/PVC 5x
OHS w/PVC 10x
BE 10x
GHD Sit-ups 10x
Push-ups 10x

Chins
BWx3
+35x3
+55x3
+75x1
+85x1
+95x3-Goal set, felt strong enough

35lbs KB Complex
2 Rounds, 1min b/t rounds

10 2-handed swings (hardstyle)
8/8 1-handed swing
6/6 Snatch
4/4 Clean and Press

Tried to focus on staying tight through the movements. Back felt this a little. I did not push it. Back may just be feeling it because I have not done them in a long while.

Back Squats

5min jump rope worked on running, DUs, singles, etc. Strung a good set of running in place.
Foam Roll 5x@
BE 10x
GHD Sit-ups 10x
DH Pull-ups 5x
HSPU on push-up handles 5x

Back Squat-barefeet, belted, butt to 11" pad
45x3
135x3
225x3
275x3
305x3-Goal set, felt strong

Wall Balls
30-30 (16,5,9), 2min rest b/t sets. Wheels came off on the second set. In hindsight, 30-30 maybe pushing it. Next, go 30-25, with 2min b/t sets

Fixed Gear Ride

Got a fixed gear bike. I used to ride the rollers a lot when I was younger so riding the fixed gear is nothing new. Also, it is CrossFit endorsed. No surprise, one great thing about CrossFit is they really know which exercises provide the most bang for the buck. It is a shame that for most CrossFit has become nothing more then exercising the fastest in the name of high intensity. Their belief is that this is the intensity that is most important to improving capacity. I disagree, but nonetheless, CrossFit does has valid points at its orgin.

Rode 55min with Jack on the river trail. Did not push it, just getting the hang of riding fixed gear.

Press

Foam Roll 7x@
Shoulder Pre-hab 7@ Y-T-W-Ext Rot
Hip Prehad 7@

OHS w/PVC 10x
BE 10x
GHD Sit-ups 10x
Pull-ups 10, deadhang from beam

Press
45x5
95x3
115x1
125x1
135x5 (Goal set)

Stretching, mainly shoulders/upper back

Busy week, busy day. Skipped any accessory work.

Deadlifts

Foam Roll 5-10x@
5 Passovers w/PVC
5 OHS w/ PVC
BEx7
GHD Sit-upsx7

Deadlifts- wore WL belt (not leather belt)
155x3
225x1
275x1
325x1
335x1x5-Done fast, brief let go of bar and stood up b/t reps

Post: 2sets of DUs. Felt okay. I had some rythm and bounce but they felt a little forced.

My lower back was hurting today. It got tight at work, due to sitting too long on the edge of my seat. By the time I got home, it felt all right. I took this slow and at no time did any lifts hurt nor did I feel like I was not listening to my back. We will see how it goes tomorrow.

Fruit, Fructose, Baby and the Bathwater

I am wondering if the pendulum is swing too far on the fruit is bad for us side. Many paleo "authorities" are recommending little to no fruit. Why is this? Fruit, no doubt, was consumed all during our evolution. Do you think the ideal to limit fruit intake is throwing the baby out with the bathwater?

In the article, Fructose, Insulin Resistance, and Metabolic Dyslipidemia, Journal of Nutrition and Metabolism, 2005, 2:5, it states "For thousands of years humans consumed fructose amounting to 16–20 grams per day, largely from fresh fruits."

I believe most people do not realize that fructose is not the main source of carbohydrate in fruit. Rather, it usually accounts for about 30%. Most fruit has fiber, glucose, fructose and sucrose as the sources of total carbohydrates.

I have started to consume a moderate amount of fruit. After all, it is summer and they are in season. On any given day my fruit intake may look like this: breakfast 2 kiwis, lunch, 1 small plum, 1 small peach, dinner 2 cups of watermelon. Let's break this down I used nutritional information found here.

2 Kiwis: Total CHO 22gms, total fructose 6.6gms
1 Plum: Total CHO 7.5gms, total fructose 2.2gms
1 Peach (small one from the market): Total CHO 12gms, total Fructose 2gm (note sucrose is 6gms, so let's say that give 3gm more fructose)
2 Cups watermelon: Total CHO: 22gms,fructose 10gms, sucrose 4gms (2gms more fructose).

So, this large dose of fruit, totally CHO load was 62gms, total Fructose load was 26gms. This is about 20% above what the article recommends (16-20), but it also reflects a rather large daily fruit intake (total 6 serving of fruit).

I would love to hear every one's feedback on this. I feel this is important because many people are hearing the dangers of excessive fructose consumption, just go to Dr. Harris's Panu blog, and thinking fruit is bad.

My opinion on fruit, like all CHO consumption is that it is an individual thing. We all probably need about 50-150gms a day. While I concur that there are no essential CHO and our bodies can function without them, I ask, can our bodies perform optimally with low, very low, or even no CHO. If one chooses to consume a moderate level of CHOs, 50-150gms, but also believes in Paleo principles, I definitely see a place for fruit in their diet.

Weighted Chins

Foam Roll 10x@
OHS w/ PVC 5x
BE 10x
GHD Sit-ups

Chins:
BWx5
+35lbsx3
+55lbsx1
+70lbsx1
+80lbsx5-Felt stronger then 2 weeks ago, move up to 85lbs next time.

Busy, busy next 4weeks. I am working a ton before taking some time off. I still plan on sticking to a training plan, just focusing on heavy weight, low volume. Accessory work minimal, some skill work. I have to remember to not push training in this time.

Back Squat, Wall Ball

Foam Roll 5-10x@
Passovers w/PVC 5x
OHS w/ PVC 5x
BE 5x
GHD Sit-ups 5x
Kipping pull-ups 10x

Back Squat-belted, bare feet, to 11" pad, low bar

135x5
225x3
255x1
275x1
285x5-felt good, good "pop" on fifth, but I did not bounce out the hole.

Wall Ball
25-25 (2min rest b/t sets)-felt good, getting the feel of using the thumbs to drive the ball forward toward the wall (this will allow the ball to bounce back and set up a better positioning on the catch).