January 16-17 Weekend, 2010: new website announcement!

Rest this weekend. You all deserve it!

Delta 5 Fitness will have it's own dedicated website by Monday! The address will simply be delta5fitness.com. After it is fully functional I will shut this site down and concentrate on building that one. It will have a comments section and it's own forum, which I am VERY excited about. I will encourage each one of you to not only comment on the daily blogpost, but also post your training/nutrition log on the forum. I will lead the way and facilitate that portion of things. The new site will be so much better! :)

Soooo... did anyone read that journal article from yesterday?

Hunter-Gatherer Diets: A Different Perspective
http://www.ajcn.org/cgi/content/full/71/3/665

Post thoughts!

Comments

[Herm]

thank you for all the well-wishes! Pokey, if I made it to the pre-polygraph interview, have they called people from my contacts already? Am I pretty much there if they express an interest after I submitted the 'Personal History Statement' that had all of those personal and family contacts in it? What questions should I expect at the pre-polygraph interview? I'm assuming that I should try to wow them with professional image and put my Army officer face on. Thoughts?

Posted late yesterday:

Paul, after hearing Mark Sisson tell his story about his struggles to stay healthy as an elite runner and learning to live more 'primal', I'm convinced that living healthier applies to every athlete, not just average joes. Also, keep in mind that there is a huge difference in elite health and elite athleticism.

[Pokey]

*************
FRAT

This post is about Polygraphs. I was going to email it straight to Herm but thought some of you may find it interesting. Some of you may not.

So...read on.....or skip this post....

***********

Herm - I'm not sure about California but in Maine we cannot have someone take a polygraph unless there is a conditional offer of employment - which means, in Maine, if you been offered a poly you have a job if you pass (well-we have a pyschological exam after too- don't know how I snuck by on that one)

So, is that true in California? If, so, then you should be good.

When you are hooked up to the polygraph they can only ask yes/no questions. Meaning your answers have to be either yes or no. So, the pre-poly questions are asked and on the poly they will ask, essentially, if you were telling the truth during the pre-poly phase. If, you were like me, and you remembered stuff in between the pre-poly and poly there will be time to talk about those things too. When you go in for the actual poly they will ask you if there is anything else. That' when you tell them the remembered stuff. If you remember more during the poly they will have to disconnect you-clarify the answer-then "hook" you back up.

Types of questions:
have you ever engaged in beastiality? I didn't even know what beastiality was until I was asked this question.
Have you ever smoked marijuana?
when was the last time? How much? How many times?
Have you ever used cocaine? LSD? Methamphetamine? etc etc

They'll ask about crimes. They'll ask about employers such as stealing from employers etc. They'll ask about misuse of work time such as have you ever called in sick to work when you were not really sick.

Now, let me throw in the caveat that my experience is from Maine only. I don't know what they'll do for you. It should be similar to what you go through but they may have a different view of some of the particulars.

What should not be different is that they expect the truth. Just tell the truth.

They may ask some follow up questions too. Example: I have never ever smoked marijuana, used cocaine etc. but I have been in the room when cocaine was being used and denied it when offered to me. I have been in a room with ALOT of marijuana smoking going on. But I have never ever used any drug other then alcohol. (I have never even tried a tobacco cigarette.) So when they asked me if I ever used marijuana and I said no they found this hard to beleive and the polygraph showed some "inconsistencies". I explained the situations - they hooked me back up- asked the questions again - and I was all set.

Stephen may have some input here as well as he just took a polygraph (or two). Most of the questions should be the same.

**************
FRAT out
**************

[Pokey]

I guess I scared everybody away today. Sorry.

Stephen-awesome on your job. I hope your new living arrangements work out and that it is relatively close to your new job.

I wasn't able to exercise yesterday so did yesterday's make up day today.

DL-3-3-2-2-1-1-1

245-275-295-315-325-345(PR)-345

I was surprised but obviously excited about the PR. The earlier lifts were slow. I did 325 and it went up nice. So, instead of going to 335 (old PR) I just jumped right over it. and nailed it. The second lift was very slow and I probably should have taped all the lifts for form. I probably broke down.

Anyway then I did the 400m run, thruster, snatch metcon.
I scaled thrusters to 95#s and snatches to 35#s.
23:31

I liked that one. Though, I found it difficult to get full hip extension on the snatch prior to going under the dumbbell.

Herm- I hope Delta5 had good showing for your park workout today. I'm looking forward to your report!

[www.facebook.com/profile.php?id=628153884]

Pokey - I appreciate the well-wishes. Huge congrats on your PR - that's a LOT of weight.
Lot to post, hmmm - training - 6th day in a row today - should have rested. Did 4 x 200 meter sprints with 60 sec. rest between - my times successively got faster and my last one was 34". Workout was supposed to be AMRAP 12 minutes of 3 HSPU, 6 Box Jumps (24" guys/20" gals), 9 GHD situps. But since I can't do HSPU, they were having us use a full ROM but the instructors were pulling our legs to help us back up. I didn't really care for this style modification, but whatever - I tried to just move fast on the other parts - I didn't track the number of rounds.
Nutrition - great except for still no breakfast, too much water, and still late-night chocolate binges. Other than that I'm eating lots of oranges, apples, bananas, some avacado, spinach, carrots, eggs, chicken, lean pork, raisins, almonds, walnuts, larabars - not measuring, just eating.
Polygraphs - pretty much the same in Virginia as what Pokey described - the first one I got nervous when they asked about "anything else that I feel might disqualify me" or something like that, so the examiner asked me about it again after and I explained to him about my concern with my back (I had already revealed this). Other than that, both times they went over the questions twice before, and then asked them twice in the polygraph. I found it hard both times to breathe how they wanted me to, and to sit straight, looking forward with no movement. They basically want normal breathing like you do when you're not thinking about it which is very hard to do when you're thinking about breathing right :)
But basically the asked about drug use, murder, rape, beastiality ( I had to ask too), theft, stealing time, etc. Also a few "normal" questions (what is your name, are you lying about anthing on this test, etc.)
FRAT - I hope everyone is doing well. I'm good, very tired, but good, just taking stuff slowly and trying to work through some things in preparation for moving and the academy. There's a few members and trainers, guys and gals, at Crossfit Obsession, who are training for the games. Based on their performance and intensity, I expect at least a couple of them to make it past regionals to the games.

God Bless

stephen

[www.facebook.com/profile.php?id=628153884]

Oh snap - Herm - very excited about the new website - you're doing so great with everything - I'm praying for you and Patty

[Daniel Krull AKA "Franiel"]

January 16, 2010

Saturday 100116

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

I kept it simple stupid and didn't time it and did:

45/15 X 8

That's good enough for me!

"PROPS TO THA FRAT!!!"

Franiel

[Playoff Beard]

Pokey, congrats on the monster pr brother! Way to go!

Stephen, take a rest my brother! This is a marathon, not a sprint :-)

Man hugs to the FRAT!

[Benny]

I did read the article. It's well-researched and accurate, I'm sure. However, the author seems not to have drawn a distinction between survival and optimal nutrition for maximum utilization of potential.

Its widely accepted that humans have become a widely adaptable and successful species. We are able to live lifespans beyond 99% of other creatures of the world on nearly any combination of foods, provided there is a macronutrient balance of essentially amino acids and sugars. Proteins can replace proteins, sugars can replace sugars. One makes us move and the other makes us think, to break it down to the simplest terms.

But to really maximize our potential, we have the unique ability to tailor our nutrition to match our goals. No other species does that (ok maybe white sharks somehow understand they get more calories from seals than from surfers... but that's about as far as it goes).

Optimizing nutrition to maximize potential goes way beyond survival - and way beyond the newest powdered shake from GNC. Choosing the exact right protein, fat, and carbohydrate sources, with the proper phytonutrient (vitamin) balance as well as the perfect Omega 3's to help absorb the leanest protein are an option for anyone. But an option ignored by most and unacknowledged by the article's author.

Just $.02 from a guy with a 20-year-old degree in Anthropology & Archaeology...

back squat 3x(290x5)
bench press 3x(195x5)
weighted pullups 3x(25x5)

[Gene]

Last Day on performance menu strength cycle, max attempts on these lifts:
Snatch: 95-115-135-145-150PR-155f x3
C&J: 155-185-195-200PR
Press: 135-140PR-145f x3
Back Squat: 135-185-225-275f-265f

So, 3 pr's out of 4, which is pretty f'ing cool if you ask me! This 6 week cycle added 55# to my snatch (hold the jokes), 25# to my C&J, 10# to my press, 35# to my back squat (though I couldn't hit my pr today, and 15# to my front squat. Yahoo! I think I'll do Fight Gone Bad Monday or Tuesday to see where my metcon is. Should be interesting!

[Benny]

Hey Gene, clairvoyant much?

If you ever see lottery numbers, promise you'll post them here just like your FGB premonition? Much like Pokey & Stephen who've never smoked maryjane, I've never personally bought a lottery ticket or done any real gambling or any kind. But if you all of a sudden came up with some numbers, I might have to run down to 7-11.

Great work on the P-Menu lifts, BTW. That's hard work.

[Benny]

real gambling OF any kind...

[Playoff Beard]

Nice work Gene.

[Pokey]

I wonder how the Herminator did with the delta5 park workout?

[Pokey]

Rest Day WO

cfwu x 2

tabata pullups
14,12,11,10,8,8,8,7

tabata abmat situps
12,13,15,13,15,13,13,13

tabata 24" box jumps
10,10,10,9,9,9,9,9

all while my little one did her wod tabata ring pullups and tabata abmat situps

and my wife did hers
10-8-6-4-2 not timed
med ball deadlifts(used regular basketball)
pvc push press

[www.facebook.com/profile.php?id=628153884]

Gene and benny1 - great numbers guys - ya'll are getting really strong!
So I'm doing some serious chilling today - only thing I did was wash my car and cut my hair(15 minutes with the buzzer - yea for bald guys) besides going to church. I'll be posting for the next two weeks, then after that I won't be around much folks. I'll try to check in and post a note once in awhile, but my academy training is going to be pretty demanding. I'll be here though and I'll be back - maybe I'll get a chance on Sundays or something to post, I don't know, we'll just have to play it by ear. Hope everyone is having a great Sunday.
God Bless

[Cookie]

Killer little wod per Coach Herm today (used the bar only) row 500m, 21 sp, row 500m 21pp, row 500m 21pj - 12:05 I was SMOKED!!! I thought going into it - i should use at least #75..... um so glad I didnt!!
Lovin the PRs folks!! Keep em comin!! I got a cool Cream of Mushroom recipe Im gonna try out today or tomorrow. I will be sure to report back!

[Paul Casimir]

Did my b-day WOD today (4 days late).

18-13-9 power cleans @75lbs and burpees.

Time 9:17.

My lungs were hurting afterward and I was coughing for a while. Never had that happen before. I pushed pretty hard because I didn't want to disappoint Herm! Did the round of 18 unbroken. That is the most burpees I've ever done without stopping.

I'm gaining weight back after being sick, even with dairy out of the picture now. Hope to be back to 175 soon. Project Eat More is working.

A team of 3 co-workers and I won a weight loss contest at work. The contest went from Thanksgiving to last week, about 5-6 weeks. The team that lost the most weight won $40 gift cards. We came in 1st out of 75 teams with a loss of 40 total pounds, mainly due to illness and techniques learned from a guy that does MMA who has to make weight for fights. Sure we gamed the contest somewhat, but I firmly believe this was not a fitness contest, it was purely a weight loss contest. The intention of the organizer may have been fitness, but I'm guessing other teams that lost weight lost bone and muscle in an unhealthy manner, while I didn't. I'd like to promote a fitness contest in the future at work where the benchmarks go way beyond just weight. Someone posted on the main site they had one that measured improved performance in moving yourself 2 miles, grip strength, max pushups, and things like that. Much better measurement of fitness than weight, and if you are measuring % improvement, then unconditioned people have a great chance of winning too.

Good luck with the new website Herm.

Gene, great PRs.

Stephen, the academy is lucky to have you, great job.

Kathleen, I can't stop thinking about what you said with teens saying "there's no food" when the fridge is packed with meat and veggies. I have two teen daughters and that is totally true.

[Xtina]

It has been a long time since I posted, and I have missed so much! Just going through a funk and trying to find the right balance with student-teaching, working out, my son, yada-yada-yada. My girls took me out last night, which is what I needed. Felt good to let loose a little and play dress-up! What's the use of working out so hard, when you don't get to show it off every now and then.
The wods are going really well, and I'm happy with my trainig progress. My diet needs to get back on track, but like I said in my very last post, when I'm going through my phase, I sabotage myself so badly, and I stayed true to form :( But I am getting back on track and doing some self talk that Pony and Goat talked to me about! It's working so big thanks to you two!
Cookie- Miss you lady and your WOD today looked intense! I want to do it!

Herm-congrats on the new website! Very cool.....

Stephen- I'm so freaking Happy for you!!! Congrats on the JOB! You are an animal.....take a day off!

Kathleen, I don't have a teenager yet, but my son says the same thing about food in the fridge. I think by "no food" they really mean nothing "simple" which sounds weird, because fruits and veggies are the simplest but our society is made to believe they are not.....great example is a commercial I saw today about some fruit a day fruit drink; shows a girl dumping her brown ripe banana out of her purse and make it look like it would just be easier to get the fruit drink. ahhh.....

Well I have missed all of you guys, but unfortunately I think it may be like this through the spring until I finish up my student teaching.
Hope you all had a great weekend and take care!!!