3 Rounds of
- 10 Unbroken Power Cleans (scale the weight so you aren’t resting between reps)
- 10 Burpees
Charlottesville's most experienced functional fitness and weightlifting center.
3 Rounds of
37 thoughts on “Tuesday Workout: Deadlift”
click the link in my name for some good instruction on how to properly lift weights. LOL
Uncomfortably funny video. Altho I wonder if he’s a little … special.
Best line ever – “You can also do this.” (flaps arms like he’s taking off)
(Like E, I was also sad to miss this wod, hope to be in today.)
1. Ian that video made my night.
2. Very sad to miss this wod again!
3. That picture is awesome (not only because I’m dead center in it. Martha’s in it, too!). The team camaraderie during that cert WOD was incredible.
WOD: 3:57 (77#)
WOD: 3:44 (67#)
WOD: 3:31 (45#)
I know this is just stirring the paleo pot, but I thought this article has interesting ramifications for the entire paleo premise-
Jeff, I think you are over-simplying the premise of paleo/primal nutrition. You equate paleo nutrition to only eating literally what was available in paleolithic times. Sure, people could have adapted to better deal with a modern diet, but looking around at record levels of obesity and other diseases that have a relationship to nutrition, for the general population, that argument would be false. The premise is how do we keep people the most healthy through their eating choices and if we are guided by some evolutionary, genetic and food availability studies, then we can make a better set of nutrition guidelines that don’t make people obese, give them diabetes, heart disease or prevent them from reaching their athletic potential.
Secondly, while not a controlled trial, we’ve seen dramatically positive results from primal/paleo nutrition prescription across a wide range of people, from high end CrossFit athletes to sedentary people. Unless you have a highly specialized population (endurance athletes who may need high carb diets… but that is even debatable), you should ask “does a paleo/primal ever reduce performance, health, recovery, etc when compared with the other options?” If there were better options, you bet we would support them.
Third, genetics play a huge role in how your diet affects you. Some people can consume gluten without much problem, others have celiac disease. Some can consume lactose all day, others have an intolerance. The point is if you don’t start with a base case, how do you ever know the effect of a western, high carb diet on your system. Nutrition problems don’t manifest overnight, but starting with guidelines that work for a general population and have some evolutionary basis would be a good approach. The alcohol gene for Asians doesn’t make alcohol healthy, it just makes it not immediately poison. That doesn’t make alcohol an optimum part of your diet.
Finally, before you critique something that has worked for thousands and thousands of people, I suggest you try it. I think a 60 day personal trial of paleo nutrition is in order. If you don’t feel and perform better, then maybe it doesn’t work for you. I have yet to find one person who stuck with a strict nutrition trial and didn’t experience improvements.
I’m not arguing that paleo doesn’t work. People lose weight on the Atkins diet as well, and people lose weight on the South Beach diet, the zone diet works for its folks as well. I’m just saying that the premise of the paleo diet, which is that certain foods are unhealthy because we did not evolve with them, is wrong, not that it doesn’t work. Obviously everyone needs to eat different foods to suit their personal needs and eating too much or too little of one thing is not healthy at all.
Conversly, just because a food has been processed (to a certain extent) doesn’t make it unhealthy or unnatural. We’ve evolved to process that as well. Now, eating deep-fried oreo or stuffing your face with pounds of Entemen’s coffee cake is not good, but neither is eating nothing but meat, then you’ll get a case of mal de vache, which used to kill mountain men in the early nineteenth century. If people are obese today it’s not the fault of bread, it’s the fault of obese people not moderating their diets and being active.
Either way, every food does something different. Depending on who you are and what you do, different foods and diets will work well. I’m not arguing against the efficacy of a paleo diet, just against the idea that it is somehow inherently superior to any other, particularly on the basis of its basic premise which is that the only healthy food is food we’ve evolved with because people haven’t changed since paleolithic times which is untrue.
In fact, I could make the argument that we have only survived so well because we were able to create a high-energy staple food, bread and other grains, which have provided most of the food for most of the world’s population for 5,000 years.
Anyway, I didn’t want to start an argument, just put out someting I found interesting about the paleo diet. I doubt it’ll change anyone’s opinion one way or the other. If the paleo diet works for you, great, for me I doubt it’ll change anything enough to be worth the sacrifice. I like eating my guacamole with chips.
Can’t reply to Jeff’s last post directly, but the statement, “if people are obese today it’s not the fault of bread, it’s the fault of obese people not moderating their diets and being active” is way too simplistic. There have always been people who eat too much and exercise too little. There are now WAY more obese and diabetic people than ever before – chalking it all up to a world-wide loss of will-power is a cop-out.
At any rate, I have no idea why that article was written as though we should be surprised that evolution is still going on. Bear in mind that evolution only cares about what you do before you pass on your genes. Things that kill you when you’re 50 aren’t going to be taken care of by natural selection.
Jeff – Survival and health are different things. As a society, we can’t afford to eat naturally raised animals and vegetables.
I agree that society exists because of agriculture, but the effects of living past 40 and eating a high carb diet are obviously negative (maybe not for everyone, but for a majority of people). Consider a different name and expand your understanding of nutrition based on a variety of factors and theories. They converge towards what looks like “lean meats, vegetables, seeds, fruits, nuts, little starch and no sugar.” Brand it whatever you want.
Here are some resources for you to start:
An even easier way to start… If it doesn’t grow from the ground or didn’t have a mother, don’t eat it. Of course, Diet Coke flows naturally from the center of the earth. (Yes, I know…)
I have a couple of different points here — first off I think paleo-primal is a little too strongly against grains. Whole grains are good for you and there is evidence that where they could, hunter-gatherers used them, particularly for winter food. If you live in the right climate area it is not difficult to gather them in the wild (Native Americans and wild rice for instance) and they are a very good way to store energy.
Secondly, i wanted to mention there is even evidence that we are evolving to eat our (admittedly crappy) Western diet — people of European or Asian descent (where modern agricultural systems were first developed) are healthier eating modern refined grain based diets than people with genetics from other regions of the world. Ethnicities coming most recently from a traditional diet are also the most unhealthy on the modern diet — Australian aborigines for example. (course this could be caused by inherited behavior changes instead of actual genes…)
So, I’m not saying that we should just all eat white bread, but if we did, isn’t it interesting that it would be less bad for some of us than for others of us? I think in the long run it is bad for everyone, because even in those more adapted it really just delays the onset of illness until after child-bearing is done (ahem. my own parents for instance)
After giving this whole thing a lot of thought, I have decided that it’s ok for me to eat whole grains with my vegetables and protein because my ancestors have been doing it for a long, long time, and can anything that grows from the ground be that bad?
Just wanted to add that I think Kyle is advocating a really reasonable and realistic approach — starting with the paleo primal base and then adding other things to your diet as your own body allows.
Couldn’t help not joining in… but only with a couple comments.
First, to second Kyle: don’t critique anything until you try it. Otherwise you just produce poor arguments with no real weight behind them.
Second, to add to Joelle’s comment on just smart ways of eating: if it comes in a package it’s probably not ‘real’. Stick to the extremities of the grocery store. Know where your food came from. Think of the “1700” rule (if you couldn’t have found it in 1700, like Ho-hos for example, then don’t eat it).
Grains will always be debated, and for some people they don’t cause irritation or bloating and maybe are quite healthy, but be smart about those grains (like what Emily said don’t just be eating WonderBread every meal of the day). Some people with gluten-intolerances can steal eat rice, beans, some oats and buckwheat just fine, things that most of us would categorize as ‘grain’ (quinoa is NOT a grain, by the way. I only know this because it’s Kosher for Passover. Okay that was random).
Every person’s physical make-up is different and there are tons of healthy eating guidelines out there to follow. And Jeff, I have done the diets. I suffered through Atkins to support my dad. My mom and grandmother both advocated high grain no fat diet. I’ve done the “if I eat a muffin or cookie — or both — a day but run a couple miles a day it will all cancel out” theory. I’ve gone a year without ice cream in college. I tried the Mediterranean diet (made sense given how many summers I spent there). I could go on. Though I have found that following a mostly Primal diet is the best fit for me, I do agree that following a ‘strict Paleo — if the cavemen didn’t have it don’t eat it — rule’ is absurd. But, then again, some people seem to dig it. …
All I’m saying and have ever said is that the basic premise of the paleo diet, the we haven’t evolved since paleolithic times and therefore should eat what plaeolithic people ate is flawed. Based on that, a moderate intake of certain things, grains and sugars included, is perfectly ok. I have no doubt that the paleo diet does wonders for people who need certain things, but it’s not for me and I refuse to believe it is the superior diet. I say that partly because I do not believe there is A superior diet. I also am not naive enough to thing that people are just fat because they are lazy, there are a whole slew of other socio-econimic factors involved, for example, in modern Western society for the first time ever it is poor people who tend to be obese and upper and middle class folks who tend to be skinny. Obviously there is more going on there. I don’t think a diet is a silver bullet to anything, however.
I think it’s difficult, impossible really, to properly evaluate *any* diet because there isn’t solid research on it showing which components are really important. Even if you had a study that showed that paleo-eaters were healthier in some way, you’d have no idea why. Is it because paleo folks eat more protein, eat higher quality foods, is dairy the real culprit, is it the preservatives, is it the difference in type or amount of carbs, should we blame mcdonalds? etc etc. Until we record what everyone on the planet eats and does all day and run the World’s Largest Regression, we won’t know. Maybe I should switch my dissertation topic … nah …
Hillary, you are totally right about it being impossible to evaluate a diet. Not only for the reasons that you mentioned, but because the experimental design is impossible. Controlled, double-blind experiments can’t exist – for some reason, people tend to resist eating nothing but standardized Diet Pellets with perfect Zone ratios for every meal over the course of their entire lives.
In this area, all we can really do is look at trends and speculate. There may actually be an ideal diet out there, but we’ll never prove it. Figure out what makes you feel good today and we can all compare notes in 30 years.
One thing that I think everyone is missing is that our hunter gather ancestors were extremely active all day. Even more so than most crossfit athletes. The entire paleolithic population was forced to be active in order to survive. It was no small task to take down a large animal and requires extraordinary physical fitness or gather nuts for hours in the forrest. That being the case, the paleolithic people needed a diet extremely high in protein and fat to support their active lifestyle. Most people today cannot even fathom that amount of physical activity and therefore do not need a diet so high in protein and fats. Our jobs have gotten more sedentary with the improvements in technology. If you sit at a computer all day, it doesnt matter how much protein you eat, your never going to be healthy, and eating fats with a sedentary lifestyle will make you fat.
I do agree that the western creation of processed foods is detrimental to the healthyness of our current population. By processing foods, such as white bread, lots of nutritional value is removed.
Jeff to your point of the poor class being overweight today and the upper class being healthy, that has to do, with the mojority of the poor class not being able to afford healty food, like quality meats and vegetables, and instead resorting to fast food and prepackaged food. It used to be that eating out was a luxury and cooking at home was all that most people could afford, with todays dollor menus, its often cheaper to take the family out thant it is to cook at home. During the 1800’s and prior, poor people were skinny because they could not afford to eat period, and it was a lack of food that kept them this way. This is still evident in many third world countries, where there is no food available. The rich and powerful control the food and ore often overweight, because they are gluttons and overindulge while the poor starve.
Paloe may not be practical for everyone and may not work for everyone, but there is definitely a benefit to eating naturally raised foods. Small amounts of sweets, sugars and grains have actually been proven to help maintain a healty diet. When the body is deprived of the food is craves the most, like strict Atkins diets and others, it often sends a chemical reaction to the brain causing the dieter to break the diet and overindulge in unhealthy foods, So eating a moderate amount of unhealthy foods can actually be healthy. I typically eat really healthy for breakfast lunch, and midday snacks, then eat whatever I want for dinner. I dont feel bad about eating a greasy bacon cheese burger, because I know I have eaten healty all day. I also dont have urges to eat unhealthy for lunch or breakfast, because I know I can have what I want for dinner. This may not work for everyone, but its what I have found that works for me.
DL: 132# (back didn’t feel good during this lift, and Ben kept telling me I was losing my lumbar curve, so didn’t chance it and dramatically dropped the weight)
WOD: 3:50, 89#
WOD: 4:21 (89#)
331, 331, 287, 308, 308
243, 253, 265, 270, 275
3:02 @ 111#
DL:221, 231, 243, 243, 248
Wod: 3:22 @ 89# –1 sec slower than last time 🙁
DL: 267, 272, 277, 282, 292
WOD: 3:30 @ 111# (not unbroken)
DL: 243# x5
WOD: 3:09 @ 111
WOD: 3:12 @ 111
DL: 111# x5
WOD: 5:00 @ 50#
felt like poop.
DL: 309, 331, 397, 418, 418
WOD: 2:45 (22 second improvement)
DL: 110KG, 130KG, 130KG, 110KG, 100KG
WOD: 3:32 (50KG)
DL: 214# X5
WOD: 3:17 @ 89#
DL: 133#x2, 155#x3
WOD: 5:24 @ 57# (way slower than last time 🙁 Can’t wait to get back into the groove.)
DL: 287 x1, 299 x4
WOD: 4:56 @ 111#
DL: 243, 267, 267, 277, 272
WOD: 4:45 @ 111
DL: 155# * 5
WOD: 3:36 @ 67#