You are hereThe CrossFit Prescription for Nutrition
The CrossFit Prescription for Nutrition
The CrossFit diet
The simple prescription is this:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research quot;hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction†is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
There are countless people at CrossFit Oakland who have made the Zone a lifestyle! Look around you, ask questions and when your ready to take the leap talk to us, and we can help you get started!
Here's an excerpt from "Getting off the Crack" by Nicole Carroll
That said, at ten blocks per day, I found the first three weeks of the Zone to be
some of the hardest days of my life.
Day 1: The 3pm tuna sandwich put me over the edge. I had been hanging on by a thread all morning. I ate the two ounces of tuna, one piece of toast, one tablespoon of Mayonnaise, and lettuce that was supposed to be a satisfying lunch…twenty minutes later my stomach was grumbling and I was FREAKING STARVING! To this day I will not eat tuna sandwiches. The hunger was the worst. I could not believe I would survive on such a small amount of food. I was living meal to miserably small, unsatisfying, two-block meal. At some point each day for the first
week I ended up on the couch crying. Maybe some part of me really thought I was going to die.
Day 2: CrossFit Santa Cruz: I told the Glassmans I was starving. They said, “You’re not hungry. It’s just a craving for the insulin response.†I argued, “No. I really am hungry; my stomach is grumbling twenty minutes after eating. I think I need more food…DON’T TELL ME I’M NOT HUNGRY!†To which Greg responded, “Eat two blocks of low-GI [glycemic index] veggies at your meals and then tell me you’re honestly hungry.â€
I tried it. It helped. Broccoli became a truly beautiful thing in my life. Meals held me over longer. But socially I was useless. Every ounce of energy I had was going into just sticking with it. People would ask the daily nicety “How are you?†and all I wanted to say was, “I am on this stupid diet and it’s killing me.†And so it went for many days.
Day 13, CrossFit Santa Cruz: Fat Fran. I was using 65 pounds for the thrusters and it felt like 165. It sucked. Everything sucked. I would cry on warm-up runs, in the bathroom after workouts, if someone looked at me weird. I cried A LOT. I was also craving fat like it was ice cream. More than anything I wanted to sit down with a jar of almond butter and a spoon. I was clearly too lean. I was at 111lbs. from 115 and ripped. My performance times were down by minutes and I was an emotional wreck. Because I was somewhat lean to begin with Greg originally suggested I start the diet at 2 or 3x fat. I ignored him, thinking less fat would be better. I was stubborn, stupid and fat phobic. Now I was paying the price.
Day 14: I began to add more fat into my diet.
Day 21: I was eating five times the fat allotted in the standard Zone prescription, up from the original 15 grams to 75 grams per day. Once I made that change, it got much easier because the benefits came quickly. With the “crack†cravings quelled and little thought of wanting more food, I was now chasing results.
How did I make it to this point? What kept me going through the first brutal weeks? Most likely it was a combination of stubbornness, anger and curiosity. I was pissed that this moderate way of eating was kicking my ass. I thought it should not be this hard and that I should not give into my own weak will. Furthermore, around day 3, I was told that I was complaining too much to get a cheat day. Then I became doubly pissed. I decided I would show her, and do the freaking diet even if it killed me. Finally, I was intrigued. Clearly this was powerful stuff. I started to feel more confident that if I got over the hump and dialed it in properly, it would have a profound affect on me.
And indeed it did. I had never experienced so directly and consistently the practice of not giving up when it gets hard. Every time I entered my kitchen I had the opportunity to fail. It would have been so easy. But I didn’t, and I cannot describe emphatically enough the rewards—both physical and mental— that getting through that has brought to my life.
I went from not believing I could survive on the Zone to not believing how much I could thrive on it. In just 4 weeks.
Try it.
Post your own version of getting off the crack to comments.
Great post Nicole.
*off topic
Last weekend I volunteered for an adventure race down in Half Moon Bay. It was a little recon mission for me to see what adventure racing is all about. The event was a blast and I think CFOers, with a little practice, would wreck shop on the competition. I am interested in putting together a team for their upcoming event in Tahoe: http://www.bigblueadventure.com/pub/main2.asp?daEvent=8&daPageName=INTRO
I envision interested people would get together when we can during rest days for kayaking, trail running, mountain bike rides and orienteering. Even if you are not interested in the event everyone would be welcome to come play
Relinquishing junk. Stage one, preparation. For this you will need one room which you will not leave. Soothing music. Tomato soup, ten tins of. Mushroom soup, eight tins of, for consumption cold. Ice cream, vanilla, one large tub of. Magnesia, milk of, one bottle. Paracetamol, mouthwash, vitamins. Mineral water, Lucozade, pornography. One mattress. One bucket for urine, one for feces and one for vomitus. One television and one bottle of Valium, which I've already procured from my mother, who is, in her own domestic and socially acceptable way also a drug addict. And now I'm ready. All I need is one final hit to soothe the pain while the Valium takes effect.
Relinquishing junk. Stage one, preparation. For this you will need one room which you will not leave. Soothing music. Tomato soup, ten tins of. Mushroom soup, eight tins of, for consumption cold. Ice cream, vanilla, one large tub of. Magnesia, milk of, one bottle. Paracetamol, mouthwash, vitamins. Mineral water, Lucozade, pornography. One mattress. One bucket for urine, one for feces and one for vomitus. One television and one bottle of Valium, which I've already procured from my mother, who is, in her own domestic and socially acceptable way also a drug addict. And now I'm ready. All I need is one final hit to soothe the pain while the Valium takes effect.
what's up with tomorrow's WOD? Long distance running's for suckers.
Jonathan,
that post was awkward the first time but twice?
despite the lack of popularity, is anyone interested in meeting for tomorrow's WOD (in the evening) outside of the gym? Track, lake, trail anything is better than the streets imo.
Lau,
WTF is wrong with you? Only losers with men's bathroom sign tattoos on their calves would run a 15K.
You almost redeem your self, however, with "that post was awkward the first time but twice?"
one more thing to share for O lifting fans:
http://www.youtube.com/watch?v=lJRJL7eMN9M
Bah! Learn to do pull ups...
That was uncalled for.
wow, does no one know what that quote's from? where's your love of heroine in cinema? the double post was accidental, by the way.
One of the more impressive things in that video Lau linked: Casey doing 500 lbs. stiff-legged deadlifts (at 4:02)
There is no way in hell I'm going to run 15K. I think I would do permanent damage to something. Not to mention that it would take me 2 hours.
I'll see what MJJ cooks up for me instead tomorrow morning (and no rowing 15K either)
Jonathan: Trainspotting?
bingo
ok, this is going to be long, but nicole's post has inspired me to expand a little on the topic of insulin etc. "a low-glycemic diet consequently severely blunts the insulin response"-- you don't actually want to blunt the insulin response, but you do want to allow your body to continue to respond to insulin so that cells will be able to absorb glucose and use it as energy (insulin allows glucose to enter cells).
Many factors influence insulin secretion but the most important is the amount of glucose moving from the blood into the beta cells of the pancreas. Insulin should respond to even small rises of blood glucose, resulting in insulin secretion. As long as your body continues to respond to insulin then high insulin levels are not a problem, at least not for a while. But generally high insulin levels over a long period of time can lead to insulin resistence, which is termed "pre-diabetes" or it can lead to hypoglycemia. If you have insulin resistence your muscle, fat and liver cells do not use insulin properly. The pancreas tries to keep up with the demand for insulin by producing more. Eventually the pancreas cannot keep up with the demand and excess glucose builds up in the bloodstream. Many people with insulin resistance have high levels of blood glucose and high levels of insulin circulating in the blood at the same time. And persistent elevation of glucose levels is termed diabetes mellitus. Without insulin or by not producing enough insulin, or your body not responding to insulin, you are prohibiting your cells from being able to take in glucose (glucose can only enter cells via insulin) and use it for energy, which leaves you with excess glucose in your blood, which leads to diabetes. Something that is particularly scary about insulin resistence and pre-diabetes is that you usually will not have symptoms, you may have one or both for several years without knowing anything. CFO surely helps fending of insulin resistence, as lack of exercise (which none of us at cfo lack) further reduces muscles' ability to use insulin, and as stated above, lack of ability to use insulin is what causes many of the health problems such as type 2 diabetes, hypertension, high LDL levels and low HDL levels etc.
Did i really just explain that insulin resistence leads to diabetes 3 times in one paragraph? so yeah, in case you missed it....insulin resistence leads to diabetes!!! And in my case too many hours studying leads me to babbling on about something that i could have said in a sentence...
That article by Nicole Carroll has always rubbed me the wrong way. Not because I don't buy the Zone diet or it's powerful effects (I emphatically do), but because she over-emphasizes and seems to revel in how hard it was for the first two weeks, and pretty much glosses over the fact that SHE made it hard by not eating enough fat. Had she done it properly from the start, it would have been much easier.
It strikes me as somewhat ridiculous that all of the angst and pain that she focuses on (to the point of taking pride in her stubbornness) would have been easily avoided had she just started by eating more fat like they told her to.
The title of the article should be something like: "How I screwed up the zone for two weeks and made myself miserable and weak by simply not eating enough additional fat"
The article isn't really about getting off the crack at all. It is about how her stubbornness and screwed up relationship to food in general and fat in particular created a miserable and counterproductive experience until she got over her fat-phobia and actually did it properly.
The real point to me is that if you eat enough fat, you won't crave the sugar and starch, and you will feel great on the zone and perform better instead of worse. This is the take-home message, not how she got through her self-inflicted miserable experience with stubborness, anger, and curiosity.
No offense to Nicole, who is an amazing athlete, but that is the way I see it.
Lau,
I would love to do the adventure race, so please keep me posted on training events. The date is Sept 20th so we have about 2 months to get ready.
I have a mountain bike but no kayak. I guess we have to rent our own kayaks and equipment. Do you know if 2-person kayaks are acceptable?
Allen,
Good point about the article. The thing about Nicole C. Is she can say anything and I will nod my head like a puppy dog oblivious to the pool of drool forming at my feet.
Two man kayaks are accepted, even three man. Kayaking is the first gathering I would like to put together. Connor, MJJ, Loren and Jo have expressed interest so far. Tamalas bay is a pretty sweet place to go...
journey,
Your a nerd and that's hot.
Olympic lifters use so much gear; special shoes, weightlifting belts, wrist and knee wraps, tight suits... what's up with all that.
Since when is 9 miles long distance?.... bunch of fatty fat fats!
Allen-
I think the reason that article by Nicole Carroll rubs you the wrong way is b/c she is a little "off the rocker" Regurgetating key Crossfit lingo such as "this is powerful stuff" and "profound effect".
Maybe I'm just saying this because she, along with the average 13 y/o female can overhead squat more weight than myself.
Lau-
I had some friends that competed in that Adventure Race in Half Moon Bay.... they said the Pacific dominated them!! The sprint distance races (approx. 2 hrs.) furnish the inflatable kayaks for the racers, only the longer distance races (6-12 hr, which I'm sure is much longer than any crossfitter wants to do) do you have to get you own kayak. I did on of the Big Blue Races 2 months ago and that series has a pretty small participant field.... good for beginners b/c even if you suck its still pretty easy to get on the podium and get a medal. Kinda like kindergarden where even if you suck you get a smiley face, "nice job", and moved on to first grade; however this attitude does not prepare you for real life/getting chased by lions.
Lau,
being a nerd i need to correct the above statement and change it from "your a nerd and that's hot" to "you're a nerd and that's hot". since nerd does not belong to me, you don't want to use the possessive form of "you" but rather the contraction of "you are". ha ha i kid. i actually have no credentials to correct another person's grammar since i can write about as well as i can back squat!!
I used to think that the Zone diet was stupid because is was just another sip of the Crossfit Kool-aid and people were only doing it because some fat guy with Oakley wrap-around sunglasses said it makes you do pushups faster. Well...I'm now trying "to Zone" myself and it seems to work (I dominate Brandon on a more regular basis now). I’m only trying it because I felt like I had reached a plateau in my performance and was willing to try something new. It’s not that I was eating bad before, but it definitely wasn’t “Zoneâ€. I don't think that it is all that hard to do, but I agree that whole "fat multiplier" is very counter-intuitive. I have eaten up to 32 block in a day (I'm shooting for 25) and according to Mike I need to "add more fat". However, adding fat is a lot harder for me than you would think. Does anybody have a list of good fats that they would like to share? Because there are only so many avocados, peanuts, and olive oil that one man can eat in a day!
Nabil,
For the record, I was held back and had to have two years of kindergarten…seriously
Daniel,
I buy Macadamia nuts at Costco and eat them like candy after/with meals for extra fat. One Macadamia is supposed to be one block. Almonds work too but you have to eat more of them and they are not as tasty.
Almond butter works well too, or peanut butter...
I am still a bit confused about the fat blocks though. Mike, is a fat block supposed to be 1.5 g or 3 g?
Nabil, I think you just hit the nail on the head...
Allen,
Thanks for the input. I don't think that i've ever had a macadamia nut before. But according to wikipedia:
"Macadamias are highly nutritious nuts. They have the highest amount of beneficial monosaturated fats of any nut. They also contain 9% protein, 9% carbohydrate, 2% dietary fibre, calcium, phosphorus, potassium, sodium, selenium, iron, thiamine, riboflavin and niacin."
I agree, Allen. I pretty much adore Nicole C. but that isn't a great or well titled article... especially since I adore "the crack" and it truly is the cause of my Zone demises, which occur frequently. Cookies, ice cream, bagels, bananas, etc. But every meal is a new opportunity to eat correctly...
I am now officially starting the Zone for the third time in my Crossfit career and enjoying much better success because of Daniel. He both motivates me with the 6 blocks of meat on his plate at dinner and with the evil stares from across the room when I try to sneak a chip or two at his parents house.
However, I can't say for certain whether it's the Zone or the increasingly stiff female competition that it having effects on my performance at the gym. Somewhere in that nexus of causes, I've been finding modest but concrete gains:) Go Crossfit Oakland!
"I dominate Brandon on a more regular basis now."
Daniel,
You just f'd with the wrong bull.
Daniel, Macadamias are REALLY tasty too. You need to go buy some today and start eating them by the handful. They are little healthy fat balls and fat is tasty.
Candace/Daniel, while you are at Costco picking up the macadamia nuts, make sure NOT to buy the twelve-pack of hagen dazs ice cream bars with chocolate/almond coating. They may sound like a good way to get extra fat, but they really aren't. I don't care what TomC says...they are my one biggest vice (crack hit) lately and it needs to stop.
Veron Davis (Tight End for the 49er's):
Below is a sample of his daily food intake. I have no idea if it comports with the zone principals espoused by Crossfit, but he is 6'3, weighs 250, has a 4.3 40, a 460lb bench press, a 355lb power clean, and a 685lb squat.
Breakfast: 3 scrambled eggs + low-fat cheddar cheese + turkey bacon on a 100% whole-wheat bagel + 20 oz. orange juice
Preworkout: Branched-chain amino acids (BCAAs) + creatine with carbs
During workout: 20 oz. Gatorade
Postworkout: 40 g whey/casein protein powder with 60 g carbs + 1 banana
Lunch: BBQ chicken pizza (8-oz. chicken breast + low-fat cheese + barbecue sauce + black beans on a flour tortilla) + mixed berries + water
Dinner: 8 oz. lean red meat + 2 cups brown rice + 2 cups steamed veggies + water Snack: Protein/carb RTD + peanut butter and jelly sandwich on whole-wheat bread + water
other supplements: multivitamin, essential fatty acids
Total daily nutrient intake: Approx. 4,500-5,000 calories, 20%--25% from protein, 50% from carbs, 25%-30% from fat
http://www.yoursportsnightcap.com/wp-content/uploads/2007/09/t1_davis.jpg
Oh dang, Lau. Journey just got all grammatical on your a**! That's my girl - grammar/punctuation gang in da house! I love the zone - I refuse to be the "Modern Jackass" referenced last week on This American life & I am trying to fully understand the ins and outs of eating the way I do and not be a blind follower. I simply understand that I eat better, feel better, fit into my clothes better, and have a better relationship with food than I did before the zone. Don't get me wrong - if I could achieve all of the aforementioned on pasta, fries, macaroons and marzipan I would do it in a hot second. Still, I am absolutely loving my new eating habits and look forward to every meal way more than I did before.
Journey, your are really working hard on your studies (and making some incredible gains this month despite your heavy load at school)!
Once I stopped eating pasta, bread, pizza, rice and isolated sugar foods, I stopped falling asleep at inopportune times. I used to have to re-dictate charts over and over because I would be falling asleep...(not from boredom, as one might think). I keep a ton of fruit, cheesesticks and macadamia nuts around to have ready for the times I'm not ready to prepare a meal. I make about 12 hardboiled eggs a week, and keep a binder in the kitch with the conversions for most foods. Also, fine cooking magazine has a good list of carb/fat/protein for all their meals as a quick guide, so I can just augment this or that to balance. My rough spot is being really hungry and just looking for anything to eat quickly. I also appreciate that most double double cheese burgers are zone. :) Regarding the article, i wonder why an athlete like Nicole would skimp to 10 blocks a day. that seems way to low for her body weight and activity level. no wonder she struggled, even with the low fat problem. I struggled on 12/day before I asked Nicole O and she told me about the added fat. I found that cooking in oil wasn't enough, has to be fat added separate from oil, and best when eaten at the beginning of a meal. so now i just eat 3-6 maca nuts b4, and I can go a good 4 hrs b/n meals. I'd be curious to know what total blocks people are using as point of comparison.
Lau has been pwnd by über nerd.
Nabil, is that really a men's bathroom sign tattoo on your calve? That's HOT!!! Airport or truck stop?
Amy - I never do fewer than 11 blocks - the few days I tried 10 blocks were not good days; I wouldn't want to eat that little. I've done 12 blocks a few days but realized I didn't need that much food, so 11 seems to be the magic number for me.
Lau - How does it feel to be pwnd?
You go, Journey! You're post was awesome and your even that much hotter now (yes, I'm kidding on the spellings).
Ever since trying Zone, I got my first few dead-hangs, I can't stop eating peanut butter, and my pants fall down when doing double-unders.
On another note, someone please save Scrabulous! What the hell am I supposed to do at work now?!?!
It's not even 10:30 and there are about 30 comments. I am impressed. So much to respond to...
I second Allen's recommendations on macadamia nuts. They are really tasty and just loaded with fat. If you need to take in 5X fat, you need to make friends with macadamia nuts. There's also heavy cream, but I think macadamias are a denser source of fat. Don't forget whole milk. That's got a nice helping of fat along with protein and carbohydrate.
With regard to what Vernon Davis (or other pro athletes) do, I would not look to them for what I should do. Many of these cats are genetically gifted individuals who will be strong whether they eat well or not. They also don't sit in front of a computer for 8 hours a day, making their meal plans even less relevant to me. Also, many pro football players end their careers as semi-disabled bags of massive injuries. Mr. Welbourn, regardless of his pecs, cannot do a full depth squat, nor can he press a bar fully over his head. He's still in the midst of his professional career. That's less than good and not something I wish to emulate.
As a loyal cult member, I have been on the Zone since mid-December, although I tend to supplement my 17 to 19 blocks with a bit of milk throughout the day. I didn't gain 20 lbs in April and May just to let it all go away again. It feels quite normal to eat this way and I am not craving sweets.
***** Irony alert ******
Actually, I gorge myself on doughnuts, ice cream, vodka, and pasta all day every day. I spurn physical activity of any kind and insist upon only the highest glycemic carbohydrates with every meal. The Zone is a lie and working out is a waste of time.
Nabil - did you do a sprint or full length race? how long did it take you, and how did you place?
Lance,
I'm pretty sure it's(Hopefully this is the correct use of the apostrophe in this context. I think "it's" is the contracted form of it is, as opposed to "its" which is the possessive form.) the airport. Yeah, apparently Nabil had a pretty awkward run-in with Larry Craig in the Minnesota airport bathroom a couple of months ago.
> Nabil had a pretty awkward run-in with Larry Craig
Hey, the guy has a relatively wide stance. Let cut him some slack.
Daniel has single handedly converted Brandon to the zone with that one remark. Its been rumored that while embracing the zone full force, Brandon has already enlisted the help of the plastic surgeon from Face Off to obtain Barry Sears' stunningly sexy face.
I'm just curious however, Allison NYC also does the zone, if I zone will I look like her? (if the answer is yes I'm buying a scale and consuming nothing but blocks from this day forward)
And as a side note..
TomC-
If you EVER compare John Welbourn to Vernon Davis... or ANY other athlete, I'll personally cut off your head with a rusty butter knife, discard your head by punting it into the Bay, pour low quality, melted vanilla ice cream down your throat, then kick your lifeless body in the groin until I either reach exhaustion, or your body simply disappears as it would in one of those uber violent video games that reinforce the message to today's youth that you can murder someone and the whole thing will quickly go away without the sweat and hard work that comes from a hack saw and a bath tub of sulfuric acid.
Brandon,
It's "it's."
Lau,
I'd be down for some adventure racin' once all this wedding stuff is over.
Traveling kills me. I haven't been working out regularly and I've been eating like crap. Helen had her way with me last night - in a bad way. I had to go home and cry and bleed in the shower, like the scene from "Leaving Las Vegas."
Maybe one day, Mike can do a post about workouts on the road. I thought something like that got started when Connie was out of town for work.
I always start off well but get bored of doing pushups/situps/squats every night so then I stop doing it and just start eating onion rings and drinking Guiness instead. Which is awesome actually.
Brandon-
If by awkard you are reffering to the 9 months where I carried Senator Craig's baby, while sleeping on a cot in his bedroom then yes, it was "awkward". But the love that has ensued is nothing short of pure heaven!
Allen-
I did a sprint. As I stated earlier its about 2 hours. Stop asking me how I placed, its about "having fun" and "finishing". If you ask me how I placed again I'll make certain your chiropractic office is hit with some kind of malpractice suit.
Daniel, I would like to hear more about how you “dominate Brandon on a more regular basis now.†And please explain in the same detail as Journey outlined insulin resistance.
MJJ, Robyn, Connor, and I did a rather sadistic sub for the 15K this morning, if anyone else doesn't feel like spending an hour and a half ruining their knees:
Row 500
25 HSPU
25 Wall balls
25 Deadlifts @ 185#
25 Double-unders
Rest 90 sec. after last person finishes
Row 500
25 ball slams
25 KB swing @ 1.5 pood
25 OH squats @ 95#
25 Thrusters @ 115#
Rest 90 sec.
Row 500
25 Box jumps 26"
25 burpees
25 SDHP @ 95#
25 Hang power clean @ 135#
Oh, and major props to Tom A., who did a sub-9 (8:43?) Helen, C2B.
Nabil,
It sounds like you need a hug. Mr. Welbourn is a big man (quite the cuddly one, too, I hear) and I'm sure he would be happy to oblige.
One other note on the Zone. Many people make claims of increased mental clarity due to following it. This rates rather highly on my BS meter. I notice no difference in how I think whether I am eating in the Zone or not. I've always had a room temperature IQ and no amount of protein will ever fix that. There have been some other changes that I detail below.
Since following The Zone, I've noticed that I am able to dodge bullets much better than before. Like Remo Williams, I can now hear the tendons creaking in the fingers of my would-be assassins as they pull the trigger and can more effectively get out of the way. I also rediscovered my sensitive side while watching Wall-E recently. Sniff, he's just a lonely little robot with a big heart. I attribute my heightened awareness of my inner child to the reduction of blood insulin levels.
Nabil, I am deeply offended. I mean, I must rate pretty low on your scale if the best you can do is threaten me with a lawsuit. Tom C on the other hand gets the butterknife/headpunt/ice cream/kick in the groin/sulfuric acid bath/hacksaw treatment, which is a much more interesting way to go.
I guess you just love him more than me. I'm going to go cry now, and later I will run the 15k with a 50 lb vest on the Bart tracks to prove to you my worth. If I survive, I hope you'll think up a more interesting fate for me.
Oh, and sorry to hear you didn't do so well in the sprint. Maybe you should have signed up for the long one?
> Olympic lifters use so much gear; special shoes, weightlifting belts, wrist and knee wraps, tight suits... what's up with all that.
Triathletes need so much gear: special shoes, special bikes, speedo swimsuits, shaven legs, headcaps... What's up with that?
> One of the more impressive things in that video Lau linked: Casey doing 500 lbs. stiff-legged deadlifts (at 4:02)
Casey's a beast, but his fiancee is the super freaky one. Natalie Woolfolk was snatching 95 kg in that video. That's about 210 lbs! I think she weighs less than 140 lbs.
lau,
how does it feel to be pwnd on by the uber nerd?
lau,
how does it feel to be pwnd on by the uber nerd?
Robyn - nice work yesterday! I was trying really hard to keep up with you, going so far as to imitate your pullup technique. I was also trying really hard to get sub-15. Alas, I failed on both accounts. Maybe next time!
I just want to know what it means to get pwnd on.