the spaz of fitness has arrived

Foodstuffs and Linear Progressions

In Food, Training, WOD on June 25, 2012 at 2:37 pm

Welcome to Day 5 of my “Whole 14” challenge. Breakfast is served:

I’ve found that a really easy, convenient breakfast is to mix canned seafood (today, crab… yesterday, salmon; the day before, tuna…) with an egg and fry it in a pan with some olive oil. It turns into something between an omelet and a burger patty. You can also play around with seasonings. Today, there was oregano, rosemary, and thyme. Yesterday I went with something spicier– chipotle and paprika. Also reheated leftover veggies from last night, and whipped up a quick paleo mousse for the hell of it. I didn’t use the maple syrup since it’s not “whole 30 compliant,” and I added coconut oil as well as… wait for it… mashed cauliflower. I know it sounds weird, but I had leftover, unseasoned cauliflower and it’s utterly tasteless when you blend it in, I promise. It just tastes like coconutty chocolatey goodness. … really.

Stop judging me.

I may have licked the food processor.

And the food processor blades.

I also only used 2 TBSP cocoa powder, which is why it’s a lighter color than the one on the recipe’s website. Personally, I thought it tasted plenty sweet without the maple syrup, but if some of you are trying to stay Whole 30 compliant and need the touch of sweetness, I imagine dried fruit (dates? figs?) could do the trick– or maybe some applesauce or 100% fruit juice of some kind.

I also still wanted something starchy, so I ate a 1/2 microwaved sweet potato. I’ve just accepted the fact that I’m going to eat more starches than most people on the Whole 30.

I had a pre-WOD snack of turkey + almond butter (yes, I combine deli meats with nut butters… I actually didn’t think this was strange until I started telling people this), then the gym.

Today, I managed to pull 1.75x bodyweight for 5reps for my Deadlift, but I know my form was hideous before the end, so I’m actually going to stay at this weight and repeat it next week, hopefully for better form. I did some more research on linear progressions, particularly the CrossFit football template (since I’m doing the 70’s Big S&C Program and the two are very similar). According to the CFFootball experts, most of their athletes require a reset by week 12. They recommend that you then take the lift back to where it was 3 weeks ago and start back up. Most linear progressions peter out around 20 weeks, when all the lifts stall out.

I’m actually creeping up on week 12, so it makes sense that my lifts are starting to feel a little wobbly. I hope to push this for at least another month or two. My press has already been reset once… my clean is getting wobbly, and we know I have concerns about my squat. However, I hope to still see gains on my bench. They recommend that you ride the linear progression until all lifts stall out, which I intend to do . After that, I hope to look into another strength-focused program, but probably one less linear (I mentioned before that I really like CrossFit Strength Bias).

Anyway, after the deadlifts, I did 3 sets of pull-ups, and actually participated in the box’s WOD today. It’s been a while since I’ve done a more traditional CrossFit workout and I’ve been missing them. Besides, today looked quick and like it would clock in well below my 15 minute time cap:


50 Double-Unders

40 American Kettlebell Swings (1.5/1pd)

30 Walking Lunges with plate overhead (45lbs/25lbs)

20 Med Ball Cleans (20lbs/14lbs)

10 Squat Clean Thrusters (95lbs/65lbs).

A quick, fun chipper.

After the WOD, I repeated the post-WOD snack of a hard-boiled egg and a nuked sweet potato:

Confession: I’m a sucker for oddly-shaped produce…

Then shower and lunch. Still feeling more sore than usual. I don’t actually miss or crave the taste of my recovery shakes anymore, but I’d still like to reintroduce them after the Whole 30 to see if there were actually helping with my recovery… otherwise I can’t explain the increased achiness of my past couple of days.

Anyway… yesterday was actually a surprisingly productive flurry of writing for me. Let’s hope today I can maintain some of that momentum. Happy Monday, folks.

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