I had to do two 20 minute presentations---really short, and fairly basic. I touched on a lot of the same topics I always do; whole foods vs processed, how food affects hormones, the "whys" and "whats" of Paleo/Primal eating, hydration, etc etc. Both presentations were well received, with about 80 folks in attendance for each session. There were some great questions afterward, and I tried to spend as much time answering questions after as possible. While I was nervous at the start of the first presentation, I absolutely love talking nutrition, and I had a blast!
Check this next video out; it's been posted around a fair bit, but it's one of THEE best visual demonstrations of the importance of functional range of motion/foam rolling/stretching/massage therapy.
If you don't jump all over your foam roller on your days off after watching that, well, you'll end up like the atrophic, sarcopenia-stricken shuffling geriatrics I see in nursing homes. That ain't no way for a mammal at the top of the food chain to go. Kill fuzz. Kill it dead.
I posted about the awesome properties of mustard a short time ago, here.; I came across another tidbit on mustard from Mark Verstegen's Core Performance website. Some soundbites from the article on the world's best condiment:
- Cramps can be caused by a deficiency in acetylcholine, the neurotransmitter that stimulates muscles to work. Mustard contains acetic acid, which helps the body produce more acetylcholine. (The mustard is consumed, not applied topically.)
- There’s about 200 mg of sodium in one tablespoon of mustard, which is the same as eight ounces of Gatorade Endurance, so a couple packets of mustard would provide some good sodium and prevent or help with cramping.
The whole dealio can be read here.
Assorted Training Entries
April 29th, U of L
Indoor rock climbing x2 hours.
Did a shwack of hard, hard inverted bouldering problems; forearms were fried bad. There's absolutely no way I WON'T be getting better as a climber, because the guy I climb with continues to make the hardest routes look easy. I feel my technique is getting better everytime.
May 4th, CFLA, 1PM
1RM Squat Clean
165#x1, 185#x1,205#x1, 215#x1, 220#x0
Awesome, awesome PR day! I came in with the mindset of NOT hitting a PR, as my 3RM last week felt brutally heavy. Used the accelerated warmup like I did with my deadlift, and lo and behold, a PR appears. I videoed the 205#/215#/220#, and I had to laugh watching the 220#---I pulled it basically to my clavicles. In the wise words of Coach Fyfe "You could have powercleaned that you idiot!" Well said.
75 KBS, 24kg (53#), 2:19. Didn't go for speed, just a steady pace, and didn't put it down.
May 5th, CFLA, 1PM
A highly disappointing 170#. This makes no sense to me, as my 3RM is 165#. I tried numerous times at 175#, with various grips, shoes, and no shoes. Was going to do some 1000m sprint intervals after, but got talking to a buddy, and just decided to call it a day.
U of L, 7PM
More climbing; still getting owned on the 5.10d/5.11 routes, but feeling really good on the 5.9. Mastered some of the bouldering problems I couldn't get last week. Gotta start lead climbing inside if I want to get any quality outdoor climbing done this summer.
May 6th, Firehall #1, 4PM
Stupid busy day, so all I got in was 22 minutes on the treadmill, 2% grade, at 7.5mph.
May 7th, Firehall #1, 12PM
Did a modified circuit of what we've done in the past with the guys:
30sec on/30sec off, 5 round MetCon
- Goblet squats (65#DB)
- Push Up Rows(45#DB)
- Plyometric Lunge Jumps
- Curl-to-Press (35#DB)
- Double Unders
May 8th, CFLA, 2PM
Brutal shitty weather lately, but was finally able to get on my bike.
22KM round trip bike to-and-from CFLA
OverHeadPress95#/105#/115# x5, 120#x4 (almost)
Split Jerk150#/155#x5, 165#x3
I feel, after my 1RM pushpress disappointment, that I need to address my overhead strength weakness. Therefore, today was a sub-max volume day; I wanted to get in a larger number of sets than I usually do.
Weighted Static Planks, 60second hold42#, 90#, 90#.
I strapped on the two weight vests we have at CFLA (20# each), and jumped on the scale to get an exact weight; for the 90lbs of weight, I threw Heather's beautiful Rogue sandbag on my back, which weighs in at 48lbs. For the second 90# set, I tried to set it lower on my upper back---which made that 60 seconds a HELLUVA lot harder than the first.