Wednesday, 07.21.10: Daily WOD

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Rest Day

LifeAsRx Apparel: CrossFit Games 2010 - Carson, CA

Farve Drama Continues... - PFT

Saban calls for a freeze out - PFT

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46 Comments:

1. JOHN - YOU'RE JUST SO SEXY! HAHA.

THANKS FOR ALL THE SUPPORT AT THE GAMES THIS WEEKEND. CAN'T WAIT TO DO SOME CF FB TRAINING NOW!!! YAAAAYYYYY!
Comment by CHYNA CHO — July 20, 2010 at 9:20pm
2. Huge Bama fan, season ticket holder, have met Saban, blah blah blah.

I can see how frustrating it has to be for him and other college coaches to have to watch out for 100 of his players and keep them away from shady agents, etc. I know the situation with Marcel Dareus is rough, but I know for a fact that Marcel is saying he paid for his trip to South Beach. Whether or not that turns out to be true is still being investigated. Love or hate Saban, but he runs a very clean, VERY disciplined program. I think he is just letting out his frustrations a bit.
Comment by Mike K — July 20, 2010 at 10:43pm
3. Interesting article re: Saban. He's his usual control freak self, but I can't help but think he brings the problem on himself. When he aggressively recruits top tier talent from NFL-pipeline states, Saban knows full well that they are going to come with A LOT of baggage. He wants to enjoy all of the benefit while passing the costs and risks onto another party.

As you know by now I waste no opportunity repping my Hawkeyes, but Iowa has never had an agency problem during Ferentz's tenure. OWI's seems to just fall from the sky here in Iowa, but Ferentz and his staff have spoken openly about "knowing what kind of player they are getting" when they recruit. A coach has the power to exercise discretion, and some (Saban) don't. Don't feel sorry for the guy. Generally, I don't think we should view college coaches as victims in this situation. The know full well what is going on, and benefit from it incredible (see: Pete Carroll and National Championships)
Comment by One_ill_KevinJ — July 21, 2010 at 5:39am
4. I have been searching for the off season workouts but cant find it anywhere. Will there be a separate post once the workouts shift to in-season? I'm new to the site but have been following the workouts for a couple of weeks now. Great stuff
Comment by Jacob Smith — July 21, 2010 at 6:02am
5. Jacob, yes. When the In-Season begins, there will be on Off Season SWOD/DWOD and an In-Season SWOD/DWOD. The In-Season I believe will begin next week, so, take a look in the archives and search around late July 2009 to early August 2009.
Comment by C. Lake — July 21, 2010 at 6:42am
6. Oh yeah, John. When are we getting our "Forging Purdyful Athletes" shirts??? Haha you rock the unicorn well.
Comment by C. Lake — July 21, 2010 at 7:01am
7. @C.Lake What unicorn? I couldn't get passed the shorts.
Comment by TheNiz — July 21, 2010 at 7:24am
8. John, it's quite obvious you wear size small shirts just so you look bigger....
Comment by freddy c._one world — July 21, 2010 at 7:37am
9. I did not know they pink in Giant. Haha. Badass. There's a man comfortable with his sexuality.

GFY rxd
Comment by Trose — July 21, 2010 at 7:54am
10. Bought 5 gallons of whole milk today, and ordered some stuff from APS. I'm 170 now. School is in 2 weeks so that may be a problem, but 185 or bust!

Thanks for the insight guys, love the forum here. Cheers.
Comment by casey 5'10'' m/170/23 — July 21, 2010 at 8:04am
11. Hey Lake, that's not a unicorn. It's a...death...stallion? Nicely done John. Everyone better watch out, pink is the new black. John's startin' it.

"If you're not bleeding or throwing up, you're not working out!"
Comment by McQ — July 21, 2010 at 8:05am
12. Question for everyone here, figure I'd nail it out on a rest day when the comments are clear. So in the last few months I've made some incredible strength gains, unfortunately I lost some discipline in my diet in doing so, and I ended up putting on more chub than I'm comfortable hauling around. It's slowing me down and and forces me to do more unnecessary work.

My Question for you guys is: would I be able to lose some fat on John's program? Should I change it up and switch over to something that is more met-con intensive as an attempt rebuild some of my conditioning? Should I just modify John's program by scaling down so I can get a higher power output? I'd love to be able to maintain my strength or dare I dream, still get stronger. Any thoughts would be greatly appreciated.
Comment by IanT — July 21, 2010 at 8:26am
13. That picture kicks ass.
Comment by Lauren — July 21, 2010 at 8:27am
14. Cute outfit, John. Too bad the picture cut out the "Hannah Montana" flip flops...
Comment by Zach@CFLV — July 21, 2010 at 8:41am
15. #12 IanT - Been doing the program for the past 6 months now. Gained 10lbs of bodyweight, lost about 4% bodyfat and am still PR'ing on most everything. I'd stick with the program and work hard on tweaking the diet.
Comment by DL — July 21, 2010 at 8:50am
16. Ian... I have actually lost body fat on this program since I started and gained a ton of strength. I eat a lot of the right foods but really cant gain weight and dont minds if I dont. I consider myself one of the Lil guys on this program. I realize at 195# that might be more middle ground, but most of the guys I regularly associate with on here and my crew are about 30 lbs bigger than me. They all drink milk like water. I done have the stomach for it.
I am however constantly doing other shit during the day that may contribute to loss of body fat I dunno.
In a nutshell. Hit this program hard. I dont focus on my weight I focus on being more powerful stronger and faster You will learn toove the weight more explosively or you will lose the fat you don't want but it all comes down to how hard you hit this program. There is no need to modify.
My opinion bro only. I know a lot of guys on here will tell you its ok to have chub you gotta learn to move it.
Comment by Trose — July 21, 2010 at 8:59am
17. Ian, what Rose said. My body works the same way. Milk is one of those things that I will drink when my body NEEDS it. A key to strength is listening to your body. I function pretty well at a lower BW. I have a shark metabolism so my body naturally kinda sheds fat. But, with that being said:

It also depends on your goals. I wrote a late post last night saying I was going to get on whole milk again (I went off of it cause my diet is so dialed in I was recovering perfect without it). I am so I can gain weight. Simple as that. I want to be 185. If I can hit that, I think that will be my ideal BW to throw up some serious weight without the need to increase or decrease BF or BW. If it happens it happens. And I have stopped worrying about BF a long time ago...getting strong is way more fun. As you get stronger, you will be able to throw yourself at these workouts on a completely different level, thus you will burn more cals. and build more muscle. Summarized: Get strong.

Decide for yourself what your goals are. You can always strip fat, that is the easy part. Getting really damn strong...that takes hard work. I'd rather be really strong then strip the fat not the other way around. But hey, I am a very small dude compared to some of these monsters on here so keep on open mind to what they have to say if they decide to post.

Play around with your diet (I know you want the perfect answer, but there really isn't one) and see how your performance does.
Comment by C. Lake — July 21, 2010 at 9:22am
18. DL, Trose, C. Lake, Thank you guys for your well thought out, well articulated replies. For more information I'm 23, 5'8" at 205#s right now, and I know I could get down to 185#s. Being able to do a pullup without a 20# weight attached would greatly increase my work capacity.

How should I go about tweaking my diet? I'm going to go old school crossfit-zone here and say my plan is as follows: 18 blocks with 5 carb blocks deleted and subbed with fat, also roughly 1/2 of my carbs Post WOD. I stick to paleo foods, except the whey protein shake I have after one of John's WOD's.

I've started playing soccer during lunch at work to get some extra conditioning/agility work with which I'll add about 2 zone blocks to my meal after-wards to help with recovery.

Again, sorry if you guys don't follow the old zone method of calorie counting.

I know John program's the DWOD's to compliment the SWOD's, which is why I hit them as Rx'd, even if it means having to slow down. For example on June 28th, I completed 6 rounds, whereas I see C. Lake completed 10 rounds. Should I be leaving my ego at the door and reducing some of the load so I can get a higher power output? Or is the weight prescribed intended across the board? (since I have seen many WOD's scale to x% of your 1RM)
Comment by IanT — July 21, 2010 at 10:09am
19. Sorry, meant 5'10". If that changes anything. <_<
Comment by IanT — July 21, 2010 at 10:33am
20. KevinJ,

I see your point. However, it is almost impossible to control 100 athletes all of the time, and agents need to play by the rules. Saban is known to recruit athletes with high character, and last year pulled the offer of several kids who weren't up to his standard. He also brought the graduation rate up to one of the highest in CFB, has a very strict disciplinary system in place for class/character issues, and brings in the best motivational speakers to motivate his players to be solid individuals. The media likes to portray him as a douche-bag, but the people who know him and know how he runs his program know better. He and his wife are very solid, classy people. He certainly isn't Pete Carrol, that is for sure. However, he is a DEFINITE control freak lol. Bama has only had 2 problems with agents in the last 3 years, and this situation may be unwarranted. In the other situation, the player (Andre Smith) was suspended immediately and not allowed to play in the bowl game. it wasn't even his fault, his Uncle made contact with the agent and the player was not even aware of the situation at all. Good luck to the Hawkeyes, hopefully you guys lay a beatdown on Ohio State this year.
Comment by Mike K — July 21, 2010 at 10:52am
21. Ian... Diets across the board are going to be different. Like Lake said, there are no perfect answers. You have to take the guidelines that are given to you and customize it to yourself and your body and what it needs. I know my diet is different then Big Shane, and it is definitely different than Judass and his Paleo brownie (haha), but all of us will tell you our diets are working for us.

In regards to the WODs here is how I look at it. Hit it rxd if you can. The strength in those wods are of vital importance. If you get 6 and Lake gets 10 so be it. This is a building process. It will not happen overnight. Eventually you will get stronger and you will be the one getting 10. The only time I would advise a scale is if technique and form are in question. If it is one huge aspect I took away from the Cert last month it was form and technique are much more appreciated than a high number. If you can lift the rxd weight and keep your form tight and strong than hit it. Even if you have to slow down to get it done right.

Hope that helps.

On a side note. It fascinates me that agents will continue to get off scott free while the Universities and coaches are reprimanded. Players are the ones that make the ultimate choice when they know they are doing wrong, but agents are targeting talent as soon as they enter college. Is some instances before. They make claims like "no one will know" "you need to jump on board now or it will be too late" " Millions of $ are waiting for you". Yet continually all we talk about are the athletes and the institutions. If it recruiting violations or some other things in which the program is at fault, bring it down hard, but when we are talking about agents... They need to be brought out. I believe it was Saban that said an agent caught in violation should have license suspended for two years. Completely agree.

GFY rxd
Comment by Trose — July 21, 2010 at 11:14am
22. Mike K: Your points are well met. In the interests of full disclosure, I am a law student (you can hate me too, it's okay). I'll have to continue to watch this unfold, and we'll dig it up. I didn't know Saban was so big on recruiting character, but i'm awfully happy to hear about it. It's hard to argue with a coach who graduates athletes who handle themselves well. The intra-squad discipline is good too.

@IanT: My 2 cents-- I am a whole milk drinker. I went from about 205 in January to about 220 last month. With that weight, however, has come some serious strength gains that have increased my work capacity incredibly. I'm a little softer, but not much.
The reason I think milk is such a great addition to a diet is because it allows someone to easily scale calories in and out. Receently, I thought I was getting a little too heavy relative to my strength, and have been drinking 1/2 gallon (as opposed to GOMAD), and saw an immediate weight drop. I'm sitting pretty at 215.5, and will probably begin drinking more milk when I feel I'm losing my strength. That ease of scaling is hard to come by, in my experience.

This program alone provides, IMO, ample intensity and volume for weight loss. However, I have a training buddy who has a hard time losing weight, and he mixes in some Cindy and Chelsea, Karen and Nancy WODS on off days to get some longer duration WODs. It helped him drop weight while staying with the program (he had some good gains in that period too). I didn't need that additional work, but if you do it's an option that you can explore.
Comment by One_ill_KevinJ — July 21, 2010 at 11:32am
23. Ian,

I started this program at about 193-194 and have dropped to 185-187 without really trying. I feel faster and I am stronger. I am not a GOMAD guy, but I do drink about 40oz of whole milk on workout days. High protein, good amount of fat and low carbs is working pretty well for me. I am seeing improvement across the board.


Comment by Ryan @ CrossFit 714 — July 21, 2010 at 11:33am
24. Doesn't count since your middle name is badass Ryan. Hahaha

GFY rxd
Comment by Trose — July 21, 2010 at 11:36am
25. Ian...Trose and C.Lake are right on. The diet question is a tough one that is so personalized it just takes a good deal of tweaking, trial and error to dial in what works for you. That being said I know where your coming from: I use a modified-paleo-zone-ish approach, taking things suggested by many others, to make it my own. I set the amount of protein, and then tweak fat and carbs on how I feel, and more importantly how I'm performing. To me, it doesn't do me any good to look ripped if I cant Snatch for shiz.
So you're starting in a good place, start over on the nutrition page and do some web searches for paleo or paleo-zone (it's where you started so Id say stick with it) and start experimenting. Set your diet, give it 3-4 weeks and track how you look, feel, and perform...and then do it all over again. Hope that helps.
P.S. Keep the milk in there for recovery. I found some grass-fed, un-homogenized milk that is damn tasty. Natures protein drink.
Comment by DL — July 21, 2010 at 12:06pm
26. LOL

Trose, try that "pyramid helen" from the games. It really sucked. I did it with a couple sheriff's lastnight and yacked. Our fast guy was 18:40.
Comment by Ryan @ CrossFit 714 — July 21, 2010 at 12:07pm
27. OR, we could all just say screw eating and recovering right , get some multi-colored tank tops with mythical creatures on the front, and lift heavy weights with our new found supernatural power due to our magic "armor".( McQ, your death stallion will have to be black, John already has the white one).
Comment by C. Lake — July 21, 2010 at 12:24pm
28. Trose, DL, KevinJ, Ryan, thanks again for your input. I'll have to take your guys advice into consideration and work on my nutrition to progress my advancement.

So how many of you guys IMF? I've been trying it on the Sunday/Wednesday rest days. I found it really sucked the first few times, but then eventually it got easier, and taught me I don't always have to be eating.
Comment by IanT — July 21, 2010 at 12:35pm
29. IanT, I can't really contribute anything else to what's already been said. I can say that it requires patience to gauge diet's effect on the body. I am an insulin-resistant person because I feel pretty much the same no matter what I eat. I have no clue what the "zone" feels like. So, what works only manifests in SLOW weight gain/loss and strength gains, the latter being affected by much more than diet...My point is that you should be patient, meticulous, and thoughtful to get the most out of this program.

A resource with abundant discussion on diet/nutrition that is in general agreement with this program (with the always controversial dairy) if you have the time to read...http://robbwolf.com/.
Comment by Clinton Canaday - 24/6'3"/225 — July 21, 2010 at 12:42pm
30. I call Pegasus. I'm sure Jay wants the menatour (no idea if that how you spell it). Hahaha.

GFY rxd
Comment by Trose — July 21, 2010 at 12:45pm
31. On the diet front, I've definitely cut way back on the bread, pasta and other high carb shit that is prevalent in the American diet since I've started this program. Plenty of eggs, meat, fish, tons of water, whey protein after workouts, fish oil, some milk but not to the levels of you animals on here.
Also drink a fair amount of beer which is against the "grain" on Paleo but it's so damn good.
The results: Maintaining weight around 255 but def tighter than when I started. Looking and feeling better. Strength is nearing levels of when I played o-line in college (at 270) and my work capacity is off the charts in terms of the historical me.
Great stuff. Keep up the good work.

Kevin J--Go Hawks! Looking forward to big things this year.
Comment by CBOS — July 21, 2010 at 1:10pm
32. Rose nice choice, and Jay fits the profile. I am going to have to go with Atlas.

Judass...I have not seen you on the board all day. Therefore you awarded the mighty...Ewok.
Comment by C. Lake — July 21, 2010 at 1:25pm
33. Bwahahahaha. Oh fuk Lake. If you only knew how dead on you might be. Hahahaha. WWII!!! That's good shut

GFY rxd
Comment by Trose — July 21, 2010 at 1:35pm
34. Judass just txt me and he has dibbs on a Mermaid. I will take a My Little Pony. Does that count as a mythical creature???

Lookin good Big John. Dig the new haircut as well. haha. GFY!!!
Comment by ShaneP — July 21, 2010 at 1:53pm
35. Actually, you know what, I am gunna have to go with the infamous Chupacabra. The most majestic mythical creature.
Comment by C. Lake — July 21, 2010 at 1:59pm
36. And Shane, My Little Pony has to count. I am pretty sure they walk on rainbows.
Comment by C. Lake — July 21, 2010 at 2:01pm
37. Right on rose I gotta have minotaur none of you have a head to compare to it. Big john, wow I mean wow! It takes a man of your staTure to pull thaT one off,nice job. Hey guys eatmore clean food drink lots of milk n water, work out like an animal and rest and recover well
Comment by jaybird — July 21, 2010 at 2:22pm
38. Re: Saban. Um, he's not exactly a prince. He oversigns his classes, and then runs kids off. Slimy...he doesn't give a damn for his kids (except the ones who can help him win). Its not the pros, man, its college.
Comment by bretk — July 21, 2010 at 3:03pm
39. Bretk, glad you know Saban personally and know his class and character. I had no idea you were so close to the program or the kids who play for the program. He over signs because we usually lose several players to attrition each year. Every single roster in the country is allowed the same number of players. It only makes sense to keep the best ones. As far as not caring for his players, you are absolutely 110% wrong about that and I know this for a fact. I understand many hate him and that is very fair, but at least have a legit reason for disliking him (not some media hype that is untrue). It sounds good and many rival fans love to badmouth the guy for "running off kids", but inside the program the facts about what truly happens is much, much different.

Don't believe everything you read, especially if you don't know what truly goes on. I'll never bad mouth another program, primarily because I have no idea what goes on inside that program.
Comment by Mike K — July 21, 2010 at 3:16pm
40. I just discovered that coconut M&M's are the shit...Is that a fair paleo-ish compromise? Or, does anyone have any fairly easy paleo recipes that have coconut? I've just been blending it into my whole milk with blueberries, etc. I think that Paleo treats has something with coconut, but I'd like something homemade (read, on a homemade budget).
Comment by Clinton Canaday - 24/6'3"/225 — July 21, 2010 at 3:17pm
41. I would also like to add that over signing is no longer allowed by the SEC, as the conference officially banned it last year. We also did not over sign last year whatsoever. The kids who were "ran off" either quit on their own, was forced out due to character issues (in accordance with the intrasquad disciplinary setup, ie: skip too much class, etc) or wanted more playing time, in which the University and Saban helped the player in question find a suitable school to transfer to that would give those opportunities. Again, this is how things work. Anyone who says different does not know what truly happens inside Saban's program.
Comment by Mike K — July 21, 2010 at 3:23pm
42. Lake my man. Ewok?? Really?? To tall to b an Ewok unfortunately for you might be to short. GFY!!
Comment by Judass — July 21, 2010 at 3:52pm
43. I was just trying to think of a cool name for a unicorn, so I jammed two words together to make it super-hardcore. If we're gonna ride something mythical, I'm with Shane. Riding a mermaid is probably difficult to figure out at first, but I think it would be time well spent. But if we're gonna go based off of sheer mythical prowess, I'd have to say Lyger. It's bred for its skills in magic.

"If you're not bleeding or throwing up, you're not working out!"
Comment by McQ — July 21, 2010 at 4:25pm
44. Haha Judass! What's up bud? I had to throw something at you today, you were too quiet. Yeah........to short? C'mon. I feed my pet Ewoks to McQ's Lyger, it helps with its skills and magic. GFY, lets get after it tomorrow brotha.

Comment by C. Lake — July 21, 2010 at 4:47pm
45. what are ya'lls take on creatine
Comment by kris 19/5'7/158 — July 21, 2010 at 6:05pm
46. Ian, I throw coconut milk (get the organic stuff, it tastes better) and throw it in everything. Shakes, coffee, sweet potato mash. Easy way to add good fat.
Comment by DL — July 22, 2010 at 4:32am

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