Guide to eating Paleo

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Kie's prediction for the Crossfit Open 2012

This is just a prediction for fun

*** Post 2012 Open Update ***
Updated with actual WODs and comments

Prediction Workout 12.1
10 min AMRAP of:
15 toes to bar
25 push-ups
35 box jumps

Equivalent Workout 12.3
Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes To Bars

Comment: My 12.1 and the actual 12.3 are fairly close.

Prediction Workout 12.2
15 min AMRAP of:
10 one arm dumbbell snatch
20 kettlebell swings 1.5 pood

Equivalent 12.1
As many reps as possible in 7 mins of:
Burpee

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.

Comment: Nobody saw that coming, totally different from anything I predicted.

Prediction Workout 12.3
5min AMRAP of:
Snatch 60kg

Equivalent Actual Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Comment: Similar on the sticking snatch weight, glad I trained heavy on snatches.

Prediction Workout 12.4
10min AMRAP of:
100 double unders
30 overhead squat 50kg
10 muscle ups

Equivalent Actual Workout 12.4
12.4 record: 148, 240
Complete as many rounds as possible in 12 mins of:
150 Wall Balls, 20/14 lbs, 10/9 ft
90 Double Unders
30 Muscle Ups

Comment: So I was right that there would be a similar hard trek with the best getting to muscle ups to separate themselves from the pack. The actual 12.4 is a much cooler WOD than my prediction.
Prediction Workout 12.5
20min AMRAP of:
10 pull-ups
10 wall balls
10 plyo-push-ups
10 Jumping alternating lunges
10 double unders

Equivalent 12.5 record: 39, 48
Complete as many rounds as possible in 7 mins of:
3 Thrusters, 100 lbs
3 Pull Up (Chest To Bar)s
6....

Comment: Yeah, cool to compare to last year. I was way out with a final chipper style AMRAP. Is that an oxymoron?

Conclusion

I'd say 

prediction 12.1 maps to actual 12.3, 

prediction 12.4 maps to actual 12.4 and 

prediction 12.3 maps to actual 12.2

Not bad for a first try , looking forward to 2013 to try again.

List of Good Fats

"Fats are good for you", "Eat fat to lose fat" etc. But where do you go from there? Obviously KFC and deep fried stuff are not good for you. So what fat is?









Fats to Eat
The fat your find on the outside of meat
Avocados
Macadamia nuts
Coconut oil, coconut water, coconut, milk , coconut cream
Bacon
Cold olive oil - never fry with it.
Egg yolks
Duck & duck fat
Goose
Organ meats
Pate
Silvery fish like herring, sardines, and anchovies for their omega 3 fats
Other fatty fish like Salmon, trout, and mackerel
Prawns
Crab
Lamb
Pork
Spam and other cured meats
Olives


Borderline
Dairy


Fats to Stay away from
Cheap dark chocolate like "Ghana" often contains Soy Lecithin

Seed oils

Processed fats

Hydrogenated oils like margarine

Types of Fat
monounsaturated fat
(all available carbon bonds are tied up with a hydrogen atom making it immune to rancidity or spoilage)
polyunsaturated fat
(contain two or more pairs of double bonds without hydrogen atoms occupying the open space making it wide open for oxidation)
saturated fat

NOTE: Foods containing monounsaturated fats reduce low-density lipoprotein (LDL) cholesterol, while possibly increasing high-density lipoprotein (HDL)

NOTE: A good guide (if somewhat simplified) is “is the fat a solid or liquid at room temperature?” Liquid fats (vegetable oils) tend to be polyunsaturated, while fats with higher melting points (animal fats) tend to be saturated or monounsaturated. Hydrogenation of vegetable fats (removing some or all of the unsaturated spots) is what makes margarine solid at room temperature. Most nut oils tend to be monounsaturated

http://www.westonaprice.org/know-your-fats/skinny-on-fats

How Much Blood is Required to Run 1kg of BodyFat

I'd like to know this because as my bodyfat is reducing, my heart rate is dropping. It must be that my heart has less day to day work to do in order to keep house.

All I can find so far is this:

Assuming a male of 6ft 600lb- approximately 22L of blood. 175lb- approximately 8.5L of blood.

Females would have less blood than males.

This was calculated using Nadler's Formula:

For Males = 0.3669 * Ht in metres^3 + 0.03219 * Wt in kgs + 0.6041
For Females = 0.3561 * Ht in metres^3 + 0.03308 x Wt in kgs + 0.1833