This is probably one of the last semi-warm fall weekends here in New Jersey, so I went for a 10-mile land paddle on my longboard with my Kahuna Big Stick. It was a blast, but also a great full-body workout. I am finding that the way to go fast is to shift my center of mass forward using the stick as the fulcrum during the stroke, and that means quite a bit more leg and core work than usual. I am also finally getting good at going up hills and getting up to speed paddling on my left side. I am also finding that it’s much harder to paddle in regular shoes than it is in FiveFingers or Sanuks. I really like the near-barefoot feel on the board to maintain control – I had several exciting moments today because it’s harder to feel the board through thicker soles. I also experimented with using my Windows Phone as a helmet-cam. Here’s the vid:
I love my Windows Phone 7 with the new Mango update and the Round Timer app because it lets me photo-document my results. This is a level of accountability that did not exist when I was in college, and I think it’s great – same philosophy as using visual controls in lean manufacturing. This is also an aspect of CrossFit that resonates with me – using the whiteboard, posting photos on the blog, being accountable because your workout is transparent to others. As in business, this is the best approach to motivate flawless performance.
Next project is video analysis of technique. Talk about a slice of humble pie.
Thanks to the Trotter Family YMCA in Houston for hosting me tonight and basically being the friendliest people on the planet! I was on a business trip which involved a team cooking activity at Sur La Table, at which I made a modified Emerald City Salad and enjoyed doing “Iron Chef” with a bunch of colleagues.
So after a long day, I decided to stop in at 10PM for a short late-night WOD to restore mental sanity. I missed doing the Bear Complex at Crossfit Ignite this week, so I decided to try 5 rounds of 7 reps of the Bear, followed up by a chaser of back squats at 205 and 215.
What’s the Bear Complex? An integrated movement incorporating:
- Power Clean
- to Front Squat
- to Press
- to Back Squat
- to Press
I decided to test the video capabilities on my Windows Phone 7 Series, and check my form. I found that the WP7 video is equal to or better quality than a Flip SD camera, which is awesome. The drawback is that you can’t yet send your video to the cloud automagically like you can with pictures. Hopefully this is coming in an update.
My form, on the other hand, could use some work! For one thing I am integrating the power clean with the front squat instead of separating them. And my presses are still a little squishy. Oh well learn and do better next time.
Here’s the vidcap from the final round:
Over the holidays I read The Four Hour Body by Tim Ferriss and The Paleo Diet for Athletes by Loren Cordain. Here’s some impressions, some common themes, and some inconsistencies. I’ve been slowly trying to navigate the various philosophies and nutritional advice that in some way intersect with the CrossFit movement, and these two books put together are something of a magnum opus.
The Four Hour Body is a sweeping manifesto, covering a wide range of topics from fat loss to strength gain to swimming and bedroom skills. I enjoyed his interview with Brian MacKenzie and the million links to useful info.
Loren Cordain’s book is a good introduction to the paleo philosophy, tempered with the needs of a competitive athlete.
Here are some things I’m going to try:
1. Total Immersion swimming and Aqua Sphere goggles. Tim’s right on this one…these are the only goggles I’ve ever owned that don’t leak, not ever. It’s been a while since I’ve been in the pool, but I’ve been trying the Crossfit Endurance WODs in the pool and they are extremely challenging when you are forced to breathe on a limited cadence!
2. The “Effortless Superhuman” protocol…very similar to what Crossfit Ignite’s programming has been during the strength phases of our programming. Now I am starting to understand why we do a lot of work at 75%-95% of max but seldom lift at 100%.
3. Vitamin D in the winter.
5. I will try to have a no-grains breakfast at least 2 days per week.
6. I will not feel guilty about having a carb shot after a workout.
Inconsistencies I noticed:
1. Milk is panned by both authors for its insulin effects, but Ferriss talks about a muscle gain protocol calling for up to a gallon a day.
2. Ferriss paints fruit in a poor light, but also talks about a glass of fruit juice having insulin-regulating effects. Cordain recommends all the fruit you care to eat.
3. Ferriss is OK with legumes, Cordain is not except for green beans.
4. Both advocate some form of workout to prime the muscles to receive foods, however Ferriss contends that food is not absorbed quickly enough to really fit into the 30-minute post-workout window prescribed by Cordain.
5. Nobody seems to mention the coconut thing, which seems to be a favorite in the CrossFit community.
6. I think each chapter of The Four Hour Body has to be taken individually depending on its specific purpose. For example, things that work for fat loss conflict with things that work for muscle gain or for superhuman endurance – it cannot all be taken in total, but rather depends on what you are trying to achieve.
At any rate, The Four Hour Body is so full of detail that it more like a reference book, and I had to download it onto my Kindle for Windows Phone 7.
So I will try a few new things, especially at breakfast, and not feel guilty about my “Four Fingers WOD” as Kelly Starrett terms it, especially if the four fingers pour is a nice glass of Clos Pegase Syrah 🙂