Recent WODs

6/25/2010
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

37:01. SHIT time. This one is like the WOD that never ends though, and if your DUs need work like mine do, its just a grind. Happy to have just gotten it done.

6/27/2010
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Didn't even keep time - this one's brutal for a big guy. And my pullups have improved by leaps and bounds, but not enough to knock this one out of the park. Did 1 set as RXed, then did 6 sets with 30 pounds 2-2-5. Finished with 4 sets of kipping pullups. FML.

Crossfit heard

http://games2010.crossfit.com/blog/2010/06/hugs-not-drugs,589/

WOD for 6/22/2010

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

45:15

I am totally destroyed. I don't recommend running 5 800s on pavement when its 101 degrees in Denton, TX. Just sayin.

Paleo Diet book Marinade

There's a marinade in The Paleo Diet for the Barbecue shrimp and its so good I've been using it on everything. Not sure why, but it just tastes incredible. Very simple, too:

1/4 cup olive oil
2 T lemon juice
1/8 t paprika
dash of cayenne pepper
3 cloves garlic

I could drink the stuff.

WOD for 6/21/2010

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

13:31

Rob Orlando pushing the limits of the human body

According to this article, Rob Orlando - strong man and elite Crossfitter - is now running a sub 6 minute mile and is down to 185 lbs while still back squatting over 600 lbs. This guy defies logic.

I've often thought to myself that what you're seeing with Crossfit is such quick and dramatic adaptation of the human body, that its almost as if we're observing evolution in a compressed timeframe that makes it "visible to the naked eye." Any questions about the effectiveness of Crossfit should be adequately addressed by this unbelievable human specimen.

That being said - I believe that Crossfit should be stressing drug testing more at this point. Its not that I don't believe the claims that are being made. However, Crossfit is a very confrontational philosophy, and the community has been very aggressive in their claims. I would imagine there are individuals who would like to see those claims tarnished, and all it would take would be Rob or another elite athlete being suspected of using PEDs to undo several years of hard work built up by the Crossfit community. Its in the Crossfit community's best interest to ensure that PEDs don't ever become in issue.

Me vs. Ryan

My goal for the past couple of years has been to undergo a transformation similar to Ryan Reynolds' for Blade Trinity. After a couple of years of experimenting with various supplements, diets, workout regimens, trainers, etc. I think I've found the optimal combination.

I had to work in the opposite direction as Ryan - from what I read he was extremely thin and had to eat so often that he even got up in the middle of the night to eat. For me it was a matter of cutting body fat without losing the muscle mass that I had. My eating schedule stayed pretty much the same, I just had to change the composition. His diet sounded similar to mine/Paleo - no sugar, no salt, no starches, lots of nuts/seeds and fruit, etc.

All in all, I feel I've made more progress towards my goal in the past 2 months than in the entire 3-4 years prior. The combination of Paleo dieting and Crossfit (with some MMA/boxing cross-training, and minimal supplementation) in my opinion has proven far more effective for me than any other combination of diet, workout routine, and supplementation.