Adam's Fitness Blog: Max Deadlift

Friday, October 23, 2009

Today's Log

Sleep: Went to bed at 12:30A and woke up at 5:30A. Not much sleep to say the least.

Food:

Breakfast - Ate at 9:15 and had 3 egg whites, salami (5 thin strips), chives and maybe 1/4 cup of shredded cheese.

Lunch - None

Snack - None

Dinner - 4 tacos with chx, beef x 2, pork grilled onions, lime and corn tortillas

Liquids: 3 Cups of coffee w/ 3 tbls of Heavy Cream. It was an early morning...

Exercise: Heavy Deads. Maxed out but only hit 365# today. Not a PR but I have not dead lifted in about 3 or 4 months... SHAME!

Stretch: No stretching today. Been taking it mellow since my neck has been sore from wrestling with Mike

Need a Zone Meal?

Breakfast:

1/2 cup Easy Egg Beaters (or other Egg substitute) (2 blocks protein)
1 teaspoon olive oil (3 blocks fat)
One slice of fat free cheese
2 strips of Turkey Bacon
1 soft tortilla (2 blocks carb)

Lunch:

4 cups shredded cabbage [1C]
3/4 cup snow peas cut in thirds [1/2 C]
1/2 cup red bell pepper chopped [1/2 C]
3 oz white meat chicken cut in small pieces [3P]
3 tsp slivered almonds [2F]
1/2 tsp sesame oil [1F]
3 tbsp fat free ginger soy dressing [1C]

Dinner:

1 small taco shell [1C (Check label)]
3 oz shredded chicken breast [3P]
9 olives
1/2 cup salsa [1C]
1/4 cup black beans [1C]

10 General Physical Skills

Cardiovascular/ Respiritory Endurance- The ability of body systems to gather , process and deliver oxygen.
Stamina- The ability of body systems to process, deliver, store, and utilize energy.
Strength- The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility- The ability to maximize the range of motion at a given joint.
Power- The ability of a muscular unit, or combination of muscular units, to deliver maximum force in minimum time.
Speed- The ability to minimize the time cycle of a repeated movement .
Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
Agility- The ability to minimize transition time from one movement pattern to another.
Balance- The ability to control the placement of the body's center of gravity in relation to its support base.
Accuracy- The ability to control movement at a given direction or at a given intensity.

The ten general physical skills list that CrossFit follows were determined by Jim Crawley and Bruce Evans, founders of Dynamax (those med balls that we like to use) and two legit track and field coaches. You may not agree with the list, but take a good look at it. I think it definitely defines the skill set of elite CrossFitters.

Adam's Fitness Blog

Friday, October 23, 2009

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