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WOD:
AMR in 9 min;
5 HSPU
10 pistols
15 sit ups
score: 9 rds + 5 HSPU and 6 pistols, wanted 10 (video to come)
+
chest to bar running clock chest to bar chin ups practice - 15 rds easy
+
10 sets of 15 walking lunges - 10 sec b/t sets

last wod at cabin, beautiful setting today, all outside in mild temp's with just bodyweight, lotsa fun...first wod was great breathing practice for Mary...chest to bar chin ups will make that lady MUCH harder in the future, will definitely have to mentally get prepped for that one....

working on the feeding as well pre wod's up here...as usual, making the gut almost completely empty (i.e. no eating 4-5 hours before) ensures a high powr output workout for me...again another shot against science, as is usually prescribed by the aerobic based university science to have "complex and slow releasing carbohydrates 2-2.5 hours before THEN some carbs up to 30 g pre exercise"...if i did that, which i have done in the past, i canot survive on high intensity exercise...so over time i changed it and tested it more and more...that is, got further away from the workout time...i remember my PB's like Murph with vest at 31 min and change, i did not eat 6 hours prior...this week i played with some PFC balancing and some little fuel about 2 hours prior and STILL no change, funny how things remain the same...last few WOD's (thurs and fri) were much BETTER feeling de to nothing in gut...problem with this is that it is tough for those willing to try it to ensure you get enough in your gut after without over tipping the insulin response...so i have found that ensuring your first meal is higher in protein and carbs (more carbs to protein if met con dominant and more protein to carbs if weight training dominant) and then within the next hour to 90 minutes following get another meal that is more PFC balanced (lower on carbs if you're training for weight loss)....then follow on as usual works well
when not done correctly...as in waiting for the gut to empty, then training, then eating big, then waiting another few hours is that you'll eat your face off for the rest of the day...
if it's early am training as i have done many times it works fine...if mid am or noon as it was here this week then big AM meal - 5 blocks of prot/carb and 12-15 blocks fat, then waiting 5 hours ensures high output....works for me as well as others...give it a try, it'll take some time to get used to but it works....
remember "food is ONLY fuel"!!!!!!!

6 comments:

Trevor said...

hmmm,I have gone sometime 2-3 hrs without eating on most occasions although last weekend I had a big breakfast at 7:30am and never even considering eating again and went to track about 12:30 and had a pretty decent workout. I guess like you said James it takes some getting used to and pre and post workout fueling is important

Sifton said...

Totally agree with james' philosophy on the eating and WOD's (or at least in my case). It has taken lots of trial and error in regards to meals pre and post WOD.
I believe that both are vital to improvement and progress.
The tougher the WOD the farther away the meal should be. All WOD's are intense but as the energy systems are different so is each pre and post meal. Good to read differences in MC and W WOD meals.
Tough to convince yourself that you will have enough energy to complete the task with an empty stomach, I have always been able to so, so far!

Sifton said...

As an aside to this topic, I find it interesting to read what Micheal Phelps eats on a continuous basis. Any comments on that topic James, how it can be, that one athlete can eat so far from what we would call "Clean" and he can perform at such high levels? Thanks.
I understand that food creates a hormonal effect, but would not eating 12000 calories of what seems to be just garbage, just seem to be the last choice of food for an Olympian. What is even more questionable is his endorsement of Frosted Flakes, Money can drive people to interesting decisions, but I guess that topic is about ethics and not diet.

Trevor said...

I'll have to search that article Rob. There does seem to be a lot of athletes out there that eat stuff that we would not even consider.

Sifton said...

Trevor, here is an article with an outline of what he eats, I am astonished.

Breakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelet. One bowl of grits. Three slices of French toast topped with powdered sugar. Three chocolate-chip pancakes.

Lunch: One pound of enriched pasta. Two large ham and cheese sandwiches with mayo on white bread. Energy drinks packing 1,000 calories.

Dinner: One pound of pasta. An entire pizza. More energy drinks.

from this site.
http://www.nbcolympics.com/wtvj/news/newsid=219672.html

Sifton said...

oooops here is that actual article link


http://blogs.wsj.com/health/2008/08/13/the-michael-phelps-diet-dont-try-it-at-home/