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tryna see how ima tatt my whole face #thewhole9 #riptraesavage

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Real fans look like this @smk311 #Resurrectionofreal #stillreppin #shirts #hoodies #thewhole9 I'm just happy to turn peers into believers

[have-do-be-blog]

Workout Journal + Chat with Dallas and Melissa (The Whole 9 Life)

Trained today. Things went well. Not as much pop as usual, but I'm working through that. Recording weights used as benchmark for strength loss/gain and post Whole30 goals. 

What was done: 

*RAMP + Core: Kneeling chops - 2x10ea 

*Power: Power cleans - 1x6, 5x3 - 205# + 2 fails at #215 (meh - gotta work on technique) 

*Strength: 

Deadlift - 3x12 - 185# 

Bench press + Inline SA overhead lunge on half foam roll - 3x12/6-8ea - 185#/12kg 

Face pulls + Hardstyle swings - 3x12/12 - 90#/24kg 

*Metabolic: 

KB snatches + Overhead doubles static hold (active rest) - 30:30(a) for 3min - 16kg 

KB Swings + Speed rope - 15:15 for 7min - 20kg 

Now for the good part. I ran into Melissa Hartwig (first), then Dallas Hartwig (after) and talked Whole30, my energy and recovery, and some tips and tricks. 

First on workout energy: 

Mellissa - on low performance energy and long recovery times: need more protein AND healthy fats for b-fast and lunch (for me) 

Melissa - on low energy in general: need to make sure, as you transition from using sugars to body fat as energy, to get enough carbs to sustain solid energy throughout the day and through workouts. That is usually some starch (not white potatoes). So yams, taro, banana, etc. 

Dallas - on intensity and Whole30: there's a bit of a dichotomy between the Whole30 and extremely intense training. For example, my training at Gym Jones, CrossFit Opens, Marathons, Tri's etc. Those activities require glucose (lots). On Whole30, you're eliminating any added sugars and grains (where most athletes get their carbs), and only getting carbs through starches and fruit/veg. Advice: put your intense training goals on hold for 30 days and mix in some longer/low intensity work (which is a great thing to mix in anyway), use medium/low intensity intervals (like 20:40 and 30:30 with lower intensity movements), etc. 

Dallas - on moodiness: you'll likely see some moodiness from days 1-12, but after it should normalize (subside). If you see moodiness beyond that, it's likely that you're still in acceptance phase and there are other stressors that need to be addressed as well. 

Dallas/Melissa - on post Whole30: use the post Whole30 guide at the end of the eBook to step through the re-introduction of foods. They're very methodical about it. For example, you do a full dairy day and then you go super clean for 2-3 days after to watch what happens to your moods, your sleep, your skin, your GI, etc. (in order of likeliness to be affected first/last). 

My own notes: Eggs are a must. We ran out today and I'm like "shit!". Avocados are a must (see note above about dietary fats and training). Breakfast and lunch should be the same size as dinner - need to break a longstanding habit here. Must do pre-post training meals as prescribed in the Whole30 guide. 

[have-do-be-blog]

The Whole 30 Journal - Two key changes

Two things have changed significantly since I started The Whole 30 13 days ago.  I dream. Have had more dreams this month alone than the previous 5 months of 2012 combined.  The second, is equally important; I haven't needed caffeine once. The two are related for sure. Sleeping much deeper, not needing any caffeine to push me through the afternoon. Definitely.  However, I will go back to using caffeine pre-workout. It's a really effective supplement. But, I'm going to be really cautious about adding it back in.

[have-do-be-blog]

Workout journal + The Whole 30 Journal Entry - Day 12

Another training session down. Here's what was done - sticking to Cosgrove's NROL cycle - now on Maximize (Phase 3): 

*RAMP + Core: plank band pulls + side plank band rows - 2x10ea 

*Power: Split jerks - 2x5 

*Strength: 

Goblet squat (AtoG) + Suspension row - 3x12 

SL deadlift with barbell (corrective) + SA KB strict overhead press - 2x12ea 

Combo: reverse lunge cable row - 3x12ea 

Metabolic: Incline treadmill sprints - 20:40 for 10min @9.5 incline @9mph 

Again, felt a bit sluggish and I fueled up better this time. Had a solid breakfast with eggs, avocado, and grapes. Had a pre workout snack of 3 apple slices and almond butter + 1/2 banana. I was thinking I didn't have enough carbs so I added the banana. 

Post workout was...yet again...1/2lb organic ground beef patty, avocado, pico, over medium egg, and 1 yam roasted with olive oil and s/p...in the form of yam chips. 

[have-do-be-blog]

The Whole 30 Journal - Week 1 in the books and feeling like a million bucks.

A few random thoughts - in unorthodox journalistic style I saved the best for last.  

I learned a few things about eating out this week. It's hard. Extreme PIA for waiters and waitresses.  Otherwise, the ebook is solid on recommending how to order and what to ask for.  On another note 1 WEEK DOWN! Feeling like a million bucks. Except, traveling this week, and maybe super-sensitivity to low quality ingredients and/or crappy cooking oils like veg/peanut oils seemed to have an effect on me overall. I'm pretty sure even though I asked in every case, I got exposed to some of that crap. I'll know better when I'm eating at home again and only getting the best, unadulterated stuff. 

Also, for two or three years now, training as much as I do, and having a few little knee issues, I've regularly taken Aleve for anti-inflammatory purposes. Had surgery on my left knee for a tear in my patellar cartilage last May. Again, more, fairly consistent Aleve to reduce inflammation from training. Since going on The Whole 30, I haven't taken Aleve once. I literally have no fluid or swelling in my knee at all. Loose as a goose...no tightness. I've trained as normal, in fact Monday and Wednesday sessions were wicked on the knees. Wednesday was GVT Front Squats. That is: 

*Speed/agility work on the field with some bear crawls 

*GVT

Front squat - 10x10 (135#) 

Good morning - 4x12 

Plate slide ham curls - 4x12 

That's 100 reps of front squats and no inflammation in my knee at all after a good few years of consistent inflammation. 

I'm suggesting that my chronic joint inflammation could very well be correlated to diet. Purely anecdotal yes. Real, yes. Hmmmmmm.