I heard Anne smiled through all 20-some minutes of her Birthday WOD too

Today’s WOD is in honor of Coach Jen’s birthday which was yesterday.  She said she’s turning 21 so I was tempted to do Fran but after last week’s Baby Fran decided we’d do a couple of her favorite movements.  The pullups are chin-ups:  Palms facing you and strict!  If sets of 5 are easy for you feel free to add a chain or two.

I’m going to talk about an eating experiment I’m doing but with one caveat:  This is for people who are on a Paleo template, have their eating pretty much dialed, and have a low level of emotional attachment to food.  We’ve got a 30 day “Whole 30” (google it) challenge coming up next month so don’t by any means feel obligated to do what I’m doing.  On the other hand, if you’re able to think of food as fuel and don’t mind a short-term increase in met-con times balanced out by leaning out quickly read on.  For the next 16 days I’ll be following a simple eating template.  On days 1, 2, and 3 I’ll eat no more than of 25g of carbs.  That’s pretty much a packet of ketchup and so what that really means is only leafy green vegetables.  Otherwise I’ll be eating lean meat and fat from the healthiest sources possible.  For me that’s olive oil, egg yolks, and avocados.  Overall I’m striving to take in slightly more calories than I normally do so anytime I’m hungry I’ll eat and load up on meat & fat.  On the evening of day 4 I’ll carb up from healthy sources like sweet potatoes, fruit, maybe even some rice while continuing to eat a ton of lean protein and good fats.  I’ll repeat this cycle of 3/1 for 16 days.  During this time I expect to drop 2-4% of my bodyfat while maintaining the same weight or even slightly gaining.

There really aren’t a whole lot more details than this.  I’ve been eating a Paleo template for the last 5+ years and like to experiment occasionally and see how my body responds.  I expect some ketosis and for day 3 to suffer a little as my glycogen is depleted but then the evening carb up on day 4 should put refuel my tanks.  If you’re interested and have questions let me know but again….this is for people who have their eating down pat and want to play with leaning out a little.  Typically as you lean out your performance will increase until you reach a point of diminishing returns.  From there you’ll add fat until you’re at the point of optimal performance.  For me that’s 6-8% BF with my strength being highest on the high end of that range.

30/Aug/2011 “Happy Birthday Jen WOD”

5 Rounds for time

3 Deadlifts

5 Chin-ups

Gold:  315/223  Silver:  225/153  Bronze:  Scale as needed.  Go heavy but with great form.


Oly:  Hang C&J x 5 @ 60%, C & J x5 @ 70%.  Focus on finishing the shrug on the clean as well as quickly shooting your front foot out on the jerk.  Or come to our 5:30pm Oly class.

Endurance:  Run 10x100m on grass.  %’s:  70, 70, 80, 80, 80, 90, 100, 100, 100, 80.