I myself have pretty much eliminated dairy from my diet (will never completely eliminate anything and still have it occasionally when I’m over at other peoples houses and eat A LOT of eggs and drink goat milk) and would not put anyone on the gallon of milk a day program (many people are allergic to it or sensitive to it and have problems efficiently digesting it and there is just way too much sugar, chemicals and hormones for my liking, but I don’t know enough about it to give an “official”/educated opinion and it definitely has worked for some people (especialy people who were on calorie deprived diets and not getting enough protein and fat initially) so heres some research to make up your own opinion:

http://www.cathletics.com/forum/showthread.php?p=44440#post44440

Cool thing about it is you can see all the mental preparation going on before hand.

I will coat boneless thin chicken breasts or fish fillets in a combo of egg/mustard and then place in pan and top with almond flour and any spices/herbs. I will drizzle under and over some coconut oil and bake.

Monday-

• Morning (Coach 6:30/7:30am, Langara 9-5)
  • 10 skips, 20 double unders *8
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU)
  • Bench Jumps 10*2
  • Power snatch on blocks (above hips)-1 set 3 @15kgs, 1 set of3 @25kg, 3 sets 5 @45kg
  • Jerk + Jerk on the rebound -3 @15kg, 3@35kg, 3@50kg, 5 sets of 2 @60kg
  • Back Squat -7@ 60kgs, 5 @75kgs, 3 sets of 5 at 90kgs
  • Snatch high pull 50kgs 3 sets of 7
  • Snatch Grip Bench Press 95lbs 3 sets of 10
  • Bent Knee Jumping Good Mornings 35kgs 3 sets of 10
  • Snatch Grip Shoulder press from behind neck 30kg 3 sets of 10

Tuesday

• Morning (Coach 6:30, 8am, 10-5 Langara)
  • 25 rowing strokes, 20 rolling medball situps, 5 pushups *5,
  • 530 ring plank rotations
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU, 8pm/9pm coach)
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Medball throws
  • Power snatch from hang -15kgs *3, 35kgs*3, 42kgs 5 sets of 3
  • Power clean from hang -15kgs*3, 35kgs*3, 53kgs 5 sets of 3+3 jerks
  • Push Jerk-35ks*3, 50kgs*3, 60kgs*3, 70kgs 5 sets of 2
  • Snatch high pull from hang-50kgs 3 sets of 7
  • Bench Press 65lbs *3 105lbs 3 sets of 10
  • Weighted back extensions 25lbs 3 sets 10

Wednesday

• Morning (6:30/7:30/8:30/9:30 Coach, 1pm meeting)
  • 15 russian twists, 5 overhead abmat, 5 pushup *6,
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU)
  • Bench Jumps 10*2
  • Power Clean on Blocks 15kgs*3, 35kgs*3, 53kg 5 sets of 3+3 jerks
  • Drop Snatch 15kgs*3, 35kgs*3, 45kgs-5 sets of 3
  • Front squat 45kgs*7, 65kgs*5, 80 kg 3 sets of 5
  • Clean high pull 70kgs 5 sets of 5
  • Snatch Grip Bench Press 65lbs*10, 95lbs 3 sets of 10
  • Bent Knee Jumping Good Mornings 35kgs 3 sets of 10
  • Snatch Grip Shoulder press from behind neck 30kg 3 sets of 10

Thursday

• Morning (6am/7am/coach, 8:30-5:30 Langara)
  • 250m Row, 7 Medball throws, 4 bench jumps, 25 rolling abmat situps, 5 pushups *4
  • ring /shoulder stabilization work
  • 530 ring plank rotations
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2, 15lb *1, 35lb *1
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)* 1, 35lb*1, 55lb*1, 85lb*1
• Evening (7pm/8pm Coach)

Friday

• Morning (7am/8am/9am/10am coach, 12-5 Langara)
  • 10 skips, 20 double unders *8
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU)
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Medball throws 2 sets of 10
  • Power snatch-3@15kg, 3@35kg, 45kg 5 sets of 3
  • Power clean and jerk 3@45kgs, 57kg 5 sets of 2+3 jerks
  • Back Squat 7@65kgs, 80kgs*5, 90kgs 3 sets of 5
  • Clean Deadlift 80 kg 5 sets of 5
  • Bench Press 65lbs*10, 105lbs 3 sets of 10
  • Weighted back extensions 25lbs 3 sets 10

Saturday (9-12 Langara, 12-4 Coaching Cert, 4-6 O-lifting Program)

• 250m Row, 7 Medball throws, 4 bench jumps, 25 rolling abmat situps, 5 pushups *4
• Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2, 15lb *2, 35lb*2
• Drop snatch 40kgs 5 sets of 3
• Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*1, 35lb*1, 55lb*1, 85lb*1
• Push Jerk-105lbs*3, 125*3, 145*3, 155 5 sets of 2
• Front Squat 135*7, 155*5, 175lbs 3 sets of 5
• Snatch Deadlift 60kgs 5 sets of 5

Sunday (8/9/10 coach, 11-3 Coaching Cert, 4-6 Coach)

• Annie w pushups 50/50/5/40/40/5/30/30/5/20/20/5/10/10/5
• ring /shoulder stabilization work
• 530 ring plank rotations
• Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2, 15lb *2, 35lb *2
• Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk) *1, 35lb*1, 55lb*1, 85lb*1

(2) In 3 weeks I’m going to Reno to see Rob Wolf in person. Any questions for him? Start making a list and Check out the article on his blog right now: http://robbwolf.com/?p=285

(4) I just bought a ¼ bison and am going to have a dinner party next Saturday November 22nd at 7pm (reminder to those of you who have not yet registered there is also a snatch clinic from 12-3 and 3-5 that Saturday). Let me know if you are coming so I know how much to cook up. Going to do a roast, make some bison meatballs and have a couple other things going on!

(5) Hows it going? How you feeling? Been sticking to it? Keep us up todate.

(6) Rosita has made a request for breakfast ideas that do not involve protein powder or eggs. Give us what ya got.

(7) just got another 1400 in donations for dans family bringing the total collected to $4000!!! (I know this has nothing to do with nutrition but was excited and wanted to share :)

Post updates and questions to the comment section.

kel

Shorted the second attempt at 55kgs and then on my 3rd attempt at 55kg:

Second competition was Western Canadians in March 2008. Made the first attempt at 55kgs missed the second attempt at 57kg, made the third (no videos )

Third competition was canadian nationals in May 2008. Missed the first attempt at 58kg pretty badly, here’s the second attempt at 58kg:

But then the third attempt at 61kgs was rushed and ugly:

Fourth Competiton was in July 2008. First attempt at 58kg was a rushed miss. Second attempt was clean:

but then third attempt at 61kgs was pretty weak:

Fith competition was this weekend, November 2008 (my one year aneversary of lifting). First attempt was a solid 58kg, second attempt at 61kgs was nice until I relaxed near the end and had to go swimming with my write leg to be able to stand up with it:

Third attempt at 63kg just got lazy at the end:

So… just got back from provincials.

Attempts were scheduled to qualify me for Canadian Nationals (this was the first competition within the qualifying period). Our plan was to work on being focused for my first attempts (bad habit or rushing the first attempts) and being patient on the pulls.

Started with a 58kg Snatch which was solid (which was big for me because I have had a tendency to rush my first attempts). Second attempt was 61kg bar felt light but I relaxed and my right leg swung out on the landing but I was still able to stand up with it and it counted. Third attempt at 63kg (which would have been a new max) gain felt light but among other things swung the bar out, and let the feet go wide making the landing unbalanced and me running away from the bar that flew behind me.

But I was pretty happy with the snatches, still a lot of technical things to work out, but all three attempts felt light and I was so much more patient with my first pull (which was my goal of the weekend) and 61kg was a new competition PB.

Jerks were real nice in the warmup, but I was letting my back relax on the cleans. First attempt Clean and Jerk was 77kg (what I needed to qualify for nationals) wasn’t the prettiest clean or jerk that I had ever done, but it got the job done. Second attempt was 81kg. Clean was actually really nice but I stood up and completely lost focus breathing while I was doing the dip and let the bar slide down my shoulders making the jerk a pathetic attempt. Second attempt at 81kgs clean wasn’t bad but the jerk…. You’ll have to wait for the video, words cannot describe my jerk problems! Again, completely lost focus at the top, let the elbows drop, paused at the bottom of the jerk and then tried to drop under the bar. Not my finest moment. Found it real easy to clear the mind and be focussed for the cleans but had a hard time resetting the mind before the jerk. Who knew it was so hard to stay focused for 5 seconds :).

Disappointed with the jerks, but won the 58kg weight class and qualified for nationals so all and all wasn’t that bad of a day.

Thanks to everyone who came out and watched. Next comp will be the end of January in Port Alberni. 65/83 here I come!

kel

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” — Yuri Vlasov, Soviet Weightlifter

I believe I have felt what he is talking about here a couple of times in each of the main sports I have done, wrestling, powerlifting, and Olympic weightlifting. I will always remember each time I felt this way. When it happens to you, you will know it, and it is at this time that your mind is truly right, and prepared for maximal effort. ” glenn pendlay

Lets hope I can achieve that state at provincial championchips tomorrow morning. Compete at 10am at Lord Tweedsmuir Highschool in Surrey if anyones interested. Unfortunatly Josh had to withdraw but will be back in the competitive swing of things in January.

Also rather liked this quote from our own Joy Albert:
“I would wish you luck for this weekend, but luck is for the unprepared! Focus on nothing You got this.” joy

You might have noticed that the nutrition approach we recommend at CrossFit NorCal is a bit…oh, shall I say, contrarian? Where the USDA, AMA and the rest of the Government sponsored entities recommend grains and legumes as the base of the diet, we recommend lean meat, fruits, vegetables, nuts and seeds.

That’s crazy, right? aren’t we going to die from heart disease and cancer if we eat meat? How will we ever get fiber if we don’t eat grains!? I mean, fruit and veggies…what have they got to offer?! I’m being fecetious here, I hope you get that. I do understand our recommendations fly in the face of what we are told to eat from nearly every source you can find…what’s the deal? Well…the deal is, our nutritional approach, a diet the attempts to emulate that of our paleolithic ancestors, is without a doubt the best route to optimized performance and health. Big claim? Yep, but easy to back up. Folks start with us, tweak their food, then look, feel and perform better. Every measurable bio-marker such as cholesterol, triglycerides or blood pressure improve…depression resolves. It just works, because this is the way we are wired to eat. But hey, what the hell do I know? I’m just the crazy guy in the shed telling people to do weird stuff like sleep more, take fish oil and increase their protein intake. How could I possibly be right about this? Well…here are a few interesting things for y’all to consider: