tag:blogger.com,1999:blog-57653800521067002252024-03-14T00:36:51.133+09:00kieblogkiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.comBlogger746125tag:blogger.com,1999:blog-5765380052106700225.post-4077982292285683642018-09-05T11:35:00.001+09:002018-09-05T11:35:55.835+09:00Amish Chicken Run - September 2018Amish Chicken Run - September 2018<br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/NbriwrzyILw" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com1tag:blogger.com,1999:blog-5765380052106700225.post-84500465954611145622018-09-02T02:28:00.001+09:002018-09-02T02:28:25.220+09:00Chloe's First Birthday - August 2018Chloe's First Birthday - August 2018<br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/QRKVQW12xVQ" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com1tag:blogger.com,1999:blog-5765380052106700225.post-2818172867582110502018-08-12T21:39:00.001+09:002018-08-12T21:39:16.398+09:00Lunch in Koriyama - July 2018<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/zD0BhHGxktM" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-74453751809380486382018-08-11T21:26:00.001+09:002018-08-11T21:26:01.186+09:00Bullet Train to Koriyama - July 2018<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/sHNcC-YyEYU" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-54144904382268372132018-07-13T14:57:00.001+09:002018-07-13T14:57:36.116+09:00Pie Eating Competition Chicken Squabble Learning to Swim - August 2017<span style="background-color: white; color: #111111; font-family: Roboto, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">Summer fairs are great in America, they have a real countryside feel. Loved watching the pie eating competition. Our Ayam Cemani Chicken Faustino Asprilla has stopped laying eggs and is jelous of other egg layers so pecks them out of the nesting boxes. That is one nasty hen! Evan making some progress (and some tears) with his swimming lessons.</span><br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/iSPy1AF-d1E" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-91442702624588931022018-07-13T09:55:00.001+09:002018-07-13T09:55:59.757+09:00Pie Eating Competition Chicken Squabble Learning to Swim - August 2017Summer fairs are great in America, they have a real countryside feel. Loved watching the pie eating competition. Our Ayam Cemani Chicken Faustino Asprilla has stopped laying eggs and is jelous of other egg layers so pecks them out of the nesting boxes. That is one nasty hen! Evan making some progress (and some tears) with his swimming lessons.<br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/WBb06olQEQM" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-85073592767568196232018-07-09T21:22:00.001+09:002018-07-09T21:22:27.438+09:0010. Baby Chloe is Born - August 2017<br /><br />
On August the 31st, 2017 we welcomed baby Chloe Hina Drea at Paoli Hospital, Pennsylvania U.S.A. Our family is complete! With Irish, British, Japanese, and now an American!<br /><br />
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<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/TMHCSmepJro" width="480"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-47230764140304286202018-07-06T20:13:00.001+09:002018-07-06T20:13:54.947+09:009. Post Office With Alex - July 2018<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/yeO6E0Y7njk" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-48152484406259532662018-07-04T22:20:00.001+09:002018-07-04T22:20:21.933+09:007. Baby Getting Closer - July 2017Saki looking big on her birthday with baby Chloe on the way soon. Naho, Shun, and Takeru came to visit so we went to NYC, and to the shore.<br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/OGXU3CGWr2M" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-34857970815014412982018-07-04T22:07:00.001+09:002018-07-04T22:07:18.934+09:006. Kaiten Sushi - July 2018Kaiten sushi dinner out with the grandparents<br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/zz7nTDNmwr0" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-2087346554075355092018-07-03T08:02:00.001+09:002018-07-03T08:02:04.705+09:005. Friday Night is Karate - June 2018While we're in Japan Alex has been doing Karate once a week on Fridays. It's very different to the babysitting style karate in America. The kids learn lessons and how to do kata.<br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/39G_3ajIKXs" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-53490148032209261522018-07-01T20:09:00.001+09:002018-07-01T20:09:10.730+09:005. Friday Night is Karate - June 2018<br /><br />
While we're in Japan Alex has been doing Karate once a week on Fridays. It's very different to the babysitting style karate in America. The kids learn lessons and how to do kata.<br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/TFTrFMBusV4" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-13171591219017200662018-07-01T10:47:00.001+09:002018-07-01T10:47:25.186+09:001. Terminally Sick Restaurant - June 2018<span style="background-color: white; color: #111111; font-family: Roboto, Arial, sans-serif; font-size: 14px; white-space: pre-wrap;">We went out to a local restaurant that is closing down at the end of the month because the owner is terminally ill. Everyone in Fukushima is going there for one last time.</span><br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/1aFWO8YqrL0" width="459"></iframe><br /><br />
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<br />kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-47579806404568494392018-07-01T09:50:00.001+09:002018-07-01T09:50:09.983+09:004. At the peaches - June 2018The sakurambo cherries are all harvested and sold. Now it's on to the peaches. Before the cherries we went round all the trees and reduced the number of peaches on each branch, and removed any odd shaped ones. Now that the peaches are bigger, we have to put them all in bags to protect them from the rain, and to stop the peaches going red.<br /><br />
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<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/pKFmh4i1txw" width="459"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-5614672330090706782014-07-18T11:47:00.000+09:002014-12-26T14:25:55.590+09:00Permanent Residency Application Submitted<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlP5DzQGOD3BBeq2cKTX0I-ssqIJ36xdGE8XOSpTQZJAy0KIfNqmePVWF5zcjTWjM7ksN6VipvGIRmQIsE8lFr-ZqMlYUyDJv2-PoRFFQiHjX8tsVnDC_HLWz7JOMDj8yvVcr39wdBnUc/s1600/Record+of+what+was+submitted+on+20140718.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlP5DzQGOD3BBeq2cKTX0I-ssqIJ36xdGE8XOSpTQZJAy0KIfNqmePVWF5zcjTWjM7ksN6VipvGIRmQIsE8lFr-ZqMlYUyDJv2-PoRFFQiHjX8tsVnDC_HLWz7JOMDj8yvVcr39wdBnUc/s1600/Record+of+what+was+submitted+on+20140718.jpg" height="104" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Click to enlarge to see chart of submitted items.</td></tr>
</tbody></table>
As of July the 9th I've lived and worked in Japan for a whole 10 years. Big pat on the back for me, I'm officially one of those tired looking gaijin slumped at the bar in Golden Gai. People have been surprised that I can use "chopstick" about 3,500 times and I finally understand after being told 400 times that Japan has 4 seasons.<br />
<br />
So to make housing loans easier down the line I decided to get my 永住権 or permanent residency.<br />
I looked up the new points system chart and can see that I have enough points to meet the 70 required.<br />
<br />
40 pts: from being age 38 and earning plenty of money<br />
20 pts: from working in Japan for 10 years<br />
10 pts: from having a degree<br />
<br />
Here's what I submitted this morning at the Shinagawa middle of nowhere immigration centre:<br />
<br />
1. Application form<br />
2. 1 photo attached to application form with tiny bulldog clip<br />
3. Certificate of residence (住民票)<br />
4. Residence tax proof of payment certificate for the last 3 years<br />
5. Proof of your guarantor's income for the last year.<br />
6. Certificate of employment<br />
7. 3 years of certificate of income and withholding tax<br />
8. Letter of guarantee, signed by guarantor (wife).<br />
9. Letter of recommendation written by hand - not required, but helpful.<br />
10. Copy of your bank statement - not required, but helpful.<br />
11. Colour copy of property deeds<br />
12. Colour copy of degree certificate<br />
13. Colour copy of residency card from and back<br />
14. Colour copy of passport<br />
15. Colour copy of all family member passports on one sheet<br />
<br />
NOTE: Certificate of 'registered matters' (外国人登録原票記載事項証明書<br />
gaikokujin touroku genpyo kisai jiko shoumeisho) was recently discontinued with the introduction of those new residency cards and now the 住民票 will do.<br />
<br />
NOTE: I never got around to the 'Letter stating the reason you want to apply, in Japanese.'<br />
<br />
NOTE: I was going to submit the family register 戸籍謄本 too, but I forgot to pick it up yesterday. What's on that that isn't on the 住民票 anyway?<br />
<br />
NOTE: There are points if you have the Japanese proficiency JLPT level 1. I probably should have submitted proof of Japanese ability.<br />
<br />
NOTE: I should have submitted proof of all volunteer work I've done. Japanese blogs say that stuff helps.<br />
<br />
NOTE: Kuyakusho told me income tax payment certificate 所得課税証明書 / shotoku kazei shoumeisho is the same as 住民税の課税証明書 jyuminzei no kazei shoumeisho and wouldn't give it to me. So I only submitted 3 years of 住民税の課税証明書 jyuminzei no kazei shoumeisho.<br />
<br />
NOTE: For bank statements I copied one 通帳 from Mizuho bank showing dates as 2004, and another recent 通帳 from SMBC showing the massive loan for a house we just got in 2014, ten years later. Shinsei bank that I use for my monthly pay is internet only, and totally awesome for a regular bank because they have free bank transfers, good forex rates, and free ATM withdrawals.<br />
<br />
NOTE: My wife was my guarantor, she has no current employer so no certificate of employment.<br />
<br />
NOTE: Did not supply map to my house.<br />
<br />
NOTE: Permanent residency application submitted on Friday, July the 18th 2014.<br />
<br />
Tips:<br />
<br />
1. Doors at the middle of nowhere Shingawa immigration centre open at 8:30am. At 8:30am there's usually a queue of about 50 people all after different things. When the doors open everyone runs in different directions to where they need to be. Be near the front of the queue and run upstairs to counter B.<br />
<br />
2. Counter B is for all visa application stuff. Get to the counter before 9am and you collect a number.<br />
<br />
3. With any luck you have a low enough number to be in the first flight of people being served. Write your address on a postcard, say thank you and you could be out of there by 9:10.<br />
<br />
<span style="color: red;"><b>*** 2014/12/05 UPDATE ***</b></span><br />
Got a letter from the immigration centre asking for:<br />
1) Wife's Kosseki Tohon (戸籍謄本)<br />
2) 3 years of tax statements including this year.<br />
<br />
I'm sure I sent this stuff in the July application, but asking for this stuff rather than just failing the application is a great sign. Went straight down to the ward office, got the requirements, and sent back.<br />
<br />
<b><span style="color: red;">*** 2014/12/15 UPDATE ***</span></b><br />
Phoned up the immigration centre to ask how the application is going. Bloke said: "Daibu susunde imasu ne, kongetsu-chu ni kekka ha deru to omou". Very promising!<br />
<br />
<b><span style="color: red;">*** 2014/12/22 UPDATE ***</span></b><br />
Getting impatient so phoned up again. Bloke said: "Shinsei ha saisyuusteki na joutai desu. Koko ha 26nichi made kedo, girigiri nennnai ni todoku to omou"<br />
<br />
<b><span style="color: red;">*** 2014/12/25 UPDATE ***</span></b><br />
Went to take the wrapping paper rubbish out on Christmas Day, and what a Christmas present in the post box! Postcard telling me to come to the immigration centre to pick up my permanent residence arrived!<br />
<br />
<span style="color: red;"><b>*** 2014/12/26 UPDATE ***</b></span><br />
Picked up my permanent residence card:<br />
1) Arrived at the immigration centre at 11am<br />
2) Got 8,000 yen's worth of revenue stamps at family mart<br />
3) No queue so handed postcard, passport and gaijin card straight in at the counter<br />
4) 5 minutes wait<br />
5) Picked up old gaijin card with hole in it, new gaijin card with "永住者" on it, and passport.<br />
<br />
<span style="color: red;"><b>Questions:</b></span><br />
1) So now what happens if I leave Japan? The permanent residency is held in my gaijin card. But when you leave Japan you have to hand that in.<br />
<br />kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com1tag:blogger.com,1999:blog-5765380052106700225.post-74004558221675359682014-04-30T15:16:00.000+09:002014-07-24T10:15:01.568+09:00The Arttu Summer 2014 Strength CycleAfter the The <a href="http://kiedrea.blogspot.jp/2013/09/the-arttu-strength-cycle.html">Arttu Winter 2013 Strength Cycle</a> yielding modest gains in strength numbers, and the open over, it's time to embark on the 1st of 3 more strength cycles up to Christmas.<br />
<br />
The target is to get 5kg on the backsquat per cycle and achieve bodyweight (80kg) snatch before the year ends.<br />
<br />
Strength training 3 days a week, with a Sunday snatch/clean and jerk weightlifting session.<br />
Strength training will begin with an olympic lift, then finish with back squats.<br />
Back squats will vary from heavy low rep to build strength, to medium weight medium rep, to light weight high rep to build muscle.<br />
Every 4th week is a deload week.<br />
<br />
<span style="color: red;"><b>Beginning stats on 20140420 (Sunday)</b></span><br />
<br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><b>Back squat 114kg</b>
<b>Snatch 74kg</b>
Clean 97kg
Jerk 91kg</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Clean and Jerk 87kg
Deadlift 145kg</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Bench 88kg
OHS 101kg
Press 62kg
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Front squat 102kg
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Weighted pull-up 26kg and weighted dip 38kg</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><br /></span>
<b><span style="color: red;">End stats on 20140719 (Saturday) after 12 weeks.</span></b><br />
<b><span style="color: red;"><br /></span></b>
<span style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><b>Back squat 121kg<span style="color: lime;"> (+6kg)</span></b><span style="color: #333333;">
</span><b>Snatch 75kg</b></span><b style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><span style="color: lime;"> (+1kg)</span></b><span style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><span style="color: #333333;">
<b>Clean 100kg</b> </span><span style="color: lime;"><b>(+3kg)</b></span><span style="color: #333333;">
Jerk ??kg</span></span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><b>Clean and Jerk</b> <b>90kg</b> </span><span style="color: lime; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><b>(+3kg)</b></span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">
Deadlift 1??kg</span><br />
<span style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><span style="color: #333333;">Bench ??kg
OHS 101kg
</span><b><span style="color: #333333;">Press 58kg </span><span style="color: red;">(-4kg)</span></b><span style="color: #333333;">
</span></span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Front squat 1??kg
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Weighted pull-up ??kg and weighted dip ??kg</span>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-32204026766934474402014-01-31T14:42:00.001+09:002014-01-31T15:07:31.616+09:00Kie's Predictions for the Crossfit Open 2014<div class="separator" style="clear: both; text-align: center;">
</div>
After my <a href="http://kiedrea.blogspot.jp/2012/02/kies-prediction-for-crossfit-open-2012.html">predictions for the 2012 Crossfit Open two years ago</a>, and my <a href="http://kiedrea.blogspot.jp/2013/03/after-my-predictions-for-2012-crossfit.html">predictions for 2013</a>, I'll have a shot at predicting what to expect this year. I am a crossfitter who is a fan of all the games dating all the way back, and know all the open and regional workouts. Again, this is just for fun:<br />
<span style="color: red;"><b><br /></b></span>
<span style="color: red;"><b>Prediction Workout 14.1 -</b></span><br />
<div>
7min AMRAP<br />
Hand release push-ups<br />
Double unders<br />
Wall Ball<br />
3 / 6 / 9 / 12 / 15 / 18 / 21</div>
<div>
<br /></div>
<div>
Reason:<br />
There's a ladder every year.</div>
Like all years it's all inclusive, everyone get's some of their $20 worth.<br />
Ladder format has never been applied to more than a couplet.<br />
<div>
<span style="border-collapse: separate; border-spacing: 0px; font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;"><br /></span></div>
<div>
<span style="color: red;"><b>Prediction Workout 14.2 - </b></span></div>
<div>
10min AMRAP </div>
<div>
Grace + Isabel</div>
<div>
<br /></div>
<div>
Reason: Beginners will remain included but struggle with Grace, average guys will struggle with Isabel, and it's a met-con for the elite. Good way to separate things out on week 2. One barbell makes it logistically easy and everyone knows the benchmarks.</div>
<div>
<br /></div>
<div>
<b><span style="color: red;">Prediction Workout 14.3 - </span></b></div>
10min AMRAP of:<br />
60 Bar-facing burpees<br />
30 Overhead squats 55kg<br />
10 Muscle-ups<br />
<div>
<br /></div>
<div>
Reason:<br />
This is the comparison workout for 2014.<br />
3 years of difference so HQ can brag about how everyone is getting stronger etc.<br />
Overhead squats have had too much of a hiatus.<br />
There has to be a workout in the format of 13.3 with a horrible buy-in, some skill, then fatigued muscle-ups.</div>
<div>
<br /></div>
<div>
<b><span style="color: red;">Prediction Workout 14.4 - </span></b></div>
<div>
18min AMRAP<br />
9 Toes-to-bar<br />
12 Sumo DL Highpull 100lb<br />
15 Backsquat 100lb</div>
<div>
<br /></div>
<div>
Reason:<br />
There's usually a long one.<br />
A controversial movement for 2014 - "That barbell wasn't up to clavicle!"</div>
<div>
<br /></div>
<div>
<span style="color: red;"><b>Prediction Workout 14.5 - </b></span></div>
<div>
EMOM</div>
<div>
7 Thruster 100lb<br />
7 Chest-to-bar</div>
<div>
Score is number of reps up to their incomplete round.<br />
<br /></div>
<div>
Reason:<br />
Last workout is always 100lb thrusters and CTB in some combination.<br />
Not sure if this is the right guess because some elite guys will go forever.</div>
<div>
<br /></div>
<div>
<b><span style="color: red;">Comments:</span></b></div>
<div>
1. Overhead squats haven't been in since 2011. They weren't in 2013 either, that's too long.</div>
<div>
2. 2012 and 2013 tested the heavy snatch, this year is likely to be the year of the heavy clean & jerk and snatch will only be used in a light power form if it's in.</div>
<div>
3. Pistols and HSPU might come up, but they didn't last year after I worked on them so I'll leave them alone and have healthier knees for it.<br />
4. There was so much controversy/hassle with box jumps last year I reckon they'll leave them alone this year.</div>
<div>
5. I'll update this post after the open with the actual workouts and a review.<br />
<br />
<b><span style="color: blue;">Update - Here are the actual WODs</span></b><br />
<br />
<div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><span style="color: blue;"><b>14.1</b></span></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<br /></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><span style="color: blue;"><b>14.2</b></span></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<br /></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><b><span style="color: blue;">14.3</span></b></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<br /></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><span style="color: blue;"><b>14.4</b></span></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><br /></span></div>
<div style="orphans: 2; text-align: -webkit-auto; widows: 2;">
<div style="font-family: Tahoma;">
<span style="font-family: Arial; font-size: 17px;"><span style="color: blue;"><b>13.5</b></span></span></div>
<div style="font-family: Tahoma;">
<span style="font-family: Arial; font-size: 17px;"><span style="color: blue;"><b><br /></b></span></span></div>
<div style="font-family: Tahoma;">
<span style="color: #38761d; font-family: Arial;"><b>What the 2014 CF open would look like if I planned it:</b></span></div>
<div style="font-family: Tahoma;">
<span style="color: #38761d; font-family: Arial;"><b>14.1</b></span></div>
<div style="font-family: Tahoma;">
<span style="color: #38761d; font-family: Arial;"><b>AMRAP 5</b></span></div>
<div style="font-family: Tahoma;">
<span style="color: #38761d; font-family: Arial;"><b>1 muscle-up</b></span></div>
<div style="font-family: Tahoma;">
<span style="color: #38761d; font-family: Arial;"><b>500 OHS at 90kg from the floor</b></span></div>
<div style="font-family: Tahoma;">
<span style="color: #38761d; font-family: Arial;"><b><br /></b></span></div>
<div style="font-family: Tahoma;">
<span style="color: #38761d; font-family: Arial;"><b>14.2</b></span></div>
<span style="color: #38761d; font-family: Arial;"><b>10 minutes to find</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b>1RM Hang snatch</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b><br /></b></span>
<span style="color: #38761d; font-family: Arial;"><b>14.3</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b>30min AMRAP</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b>row</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b><br /></b></span>
<span style="color: #38761d; font-family: Arial;"><b>14.4</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b>10 minutes to find</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b>1RM back of neck split jerk</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b><br /></b></span>
<span style="color: #38761d; font-family: Arial;"><b>14.5</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b>One arm dumbbell snatch ladder</b></span><br />
<span style="color: #38761d; font-family: Arial;"><b><br /></b></span>
<span style="color: #38761d; font-family: Arial;"><b><br /></b></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<br /></div>
</div>
</div>
kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com2tag:blogger.com,1999:blog-5765380052106700225.post-20586396891205519282013-10-10T10:44:00.000+09:002013-10-10T14:09:15.613+09:00Shroom TECH Sport - Review<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDYXOHrwWIFOoepbNc_JtSo2syDAzHPk_zOkPo0N_7fFzcJ948CWqZ1OqbSZ2q6JB_2VNpNEJTEIKBnoOGQoTBvHYTmC9yFX4IDN388eN-BYnMOli1p9Q4QcvXnA9WTDuTNMrsm6DeBpU/s1600/10-10-2013+10-43-15.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDYXOHrwWIFOoepbNc_JtSo2syDAzHPk_zOkPo0N_7fFzcJ948CWqZ1OqbSZ2q6JB_2VNpNEJTEIKBnoOGQoTBvHYTmC9yFX4IDN388eN-BYnMOli1p9Q4QcvXnA9WTDuTNMrsm6DeBpU/s320/10-10-2013+10-43-15.png" width="203" /></a></div>
About 6 months ago I listened to Robb Wolf on the Joe Rogan podcast discussing Onnit Labs products. Joe Rogan was asking Rob about what he thought of the ingredients in some of the Onnit labs products. To sum up Robb Wolf said they were all natural so he saw no reason not to try them. Joe Rogan said they are all amazing products and he loves them all.<br />
<br />
Then last month, the owner of Onnit Labs was a guest on the wodcast podcast. He explained his products very well and the one I was interested in most was "Shroom TECH Sport". There's lots of explanations of what it does on the internet but basically it gives you 50% more oxygen while working out. To me this sounded too amazing not to try because I'm always gassed during workouts.<br />
<br />
It arrived last weekend so I decided to test it.<br />
<br />
<span style="color: red;"><b><br /><br />Test Plan</b></span><br />
<br />
8 hours sleep the night before<br />
Paleo food the day before<br />
Train fasted<br />
Train at 7am (1 hour after waking)<br />
Leave one day rest between workouts<br />
<br />
Train the below workout:<br />
<br />
<br />
"Small"<br />
<br />
Three rounds for time of:<br />
Row 1000 meters<br />
50 Burpees<br />
50 Box jumps, 24" box<br />
Run 800 meters<br />
<br />
The reason I chose the above workout is because I know it gasses me out, it's long so any differences would show up in a big way, all the movements require little skill, and my rowing is very consistent.<br />
<br />
<b><span style="color: red;">Control Result</span></b><br />
<br />
Time: 52 mins 42 seconds<br />
<br />
<span style="color: red;"><b>Test Result</b></span><br />
( 3 Shroom TECH Sport pills were taken 45mins prior to workout start as per instructions on the bottle )<br />
<br />
Time: 51 mins 34 seconds<br />
<br />
<b><span style="color: red;">Conclusion</span></b><br />
<br />
Does nothing.<br />
<br />
I did not feel any different between workout 1 and workout 2. When I do the same workout back to back I always improve my result so a 68 second PR in such a long met-con is normal for me. Had no feelings of being energised and my recovery between rowing, burpee sets, box jump sets, and 800m felt no different.<br />
<br />
Irrelevant information: I did the workouts with a friend who got around 45 mins<br />
<br />
This was a pity because I really wanted this product to work after reading a lot of bad things about Aubrey Marcus (WarriorPoetUS). There are a lot slandering comments about him on the internet related to phishing scams and people lose respect for him because he has another company that sells vibrators for men.<br />
<br />
I also wanted this product to work so I could train harder. I will not be using it again and will make use of <a href="http://support.onnit.com/customer/portal/articles/333802-refund-procedure">Onnit's refund policy</a>. I'll update this blog post with how the <a href="https://www.onnit.com/forms/return-refund.php">refund</a> goes later.<br />
<br />
<br />
<br />kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com1tag:blogger.com,1999:blog-5765380052106700225.post-33282366440659607662013-09-17T17:50:00.001+09:002014-04-30T15:20:59.305+09:00The Arttu Winter 2013 Strength CycleI'm following Arttu's strength cycle to the letter, doing no other work in the gym. I'll go in the gym, do the menu, and get out to rest/recover. The only other things I'll do myself is mobilise before, stretch after, eat clean and sleep well. I've no idea what he has in store, and that's the best way if I'm going to follow blindly. All I know is that we'll do it until Christmas, then test maxes again.<br />
<br />
<span style="color: red;"><b>Pre Cycle (3 weeks)</b></span><br />
<span style="background-color: white; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Before we start focusing on increasing strength, I want to know your strength goals, where are you looking to be at and what kind of weights you wanna be throwing up? Also what is your biggest weakness (as in what is your weakest lift)?</span><br />
<span style="background-color: white; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;"><br /></span>
<span style="background-color: white; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">L</span><span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">et's spend the next few weeks finding your PR's on all the big lifts and movements.</span><br />
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;"><br /></span>
<span style="background-color: white; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Back squat, front squat, deadlift, clean, snatch, OHS, press, bench, weighted dips and chins.
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">
I want these spread in to a span of 2 weeks or even 3 weeks, I want you to wake up in the morning and have the feeling that today I can lift some heavy sh*t! You have to be physically and mentally ready when hitting your 1 rep maxes. Once we find your 1 rep maxes then will start to focus on increasing those numbers and attacking your weaker points.
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">
The way I want you to divide them (whatever day you start on):
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">
Day 1: Back squat
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 2: Snatch
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 3: Clean
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 4: Deadlift & Bench
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 5: OHS
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 6: Press
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 7: Front squat
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 8: Weighted chins and dips
</span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; white-space: pre-wrap;">This does not mean to go 8 days straight I want you to have at least 1 rest day in between.
</span></span><b style="color: red;">Result</b><br />
<div style="margin-top: 10px;">
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Day 1: Back squat 110kg
Day 2: Snatch 73kg
Day 3: Clean 92kg
Day 4: Deadlift 145kg & Bench 88kg
Day 5: OHS 95kg
Day 6: Press 62kg
Day 7: </span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Front squat 92kg
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Day 8: </span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Weighted pull-up 26kg and weighted dip 40kg</span></div>
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</div>
<div style="margin-top: 10px;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0fkZlbGFMFk_mUZ0G0Q_KOc7tcJUKskOmA7AUdODTk01hEZl7hMa8kAWs_9vrRgk-dPvQ5OZqp3N66oe3WOsoWVqiPriyohY0PzziMcKe9vUPlqm8uVlvRxGkg0X8Srn2oftS-A-OsS0/s1600/september2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0fkZlbGFMFk_mUZ0G0Q_KOc7tcJUKskOmA7AUdODTk01hEZl7hMa8kAWs_9vrRgk-dPvQ5OZqp3N66oe3WOsoWVqiPriyohY0PzziMcKe9vUPlqm8uVlvRxGkg0X8Srn2oftS-A-OsS0/s640/september2.png" height="458" width="640" /></a></div>
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><br /></span></div>
<div style="margin-top: 10px;">
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><br /></span>
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><br /></span>
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><br /></span>
<b style="color: red;">Week 1</b><br />
<span style="background-color: white; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Plan is to take the 1RM numbers found in the 3 week pre-cycle and work on building lifts at 85% of that. Increasing numbers until 10 reps at 85% of pre-cycle 1RM is accomplished.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /> Irrelevant to the strength goal, but so as not to lose all cardiovascular ability. There will be short, 4-8min met-cons thrown in.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /><span style="line-height: 17px; white-space: pre-wrap;">Day 1: 3 Pos Clean 70%/75%/78%/78%, 3-3-3-3 Jerk 3-3-3 FS</span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 2: Hang Pwr Snatch 55%/65%/75%, Snatch Pull 80/85/90, OHS 3x5, Snatch Press 4x5</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 3: Clean 55%/65/75/85, Spl Jrk 75/80/85, Clean Dead 80/85/90, HPwr clean 5x10</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 4: 20 min met-con</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><br /></span>
<b style="color: red;">Week 2</b><br />
<br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 1: Hng Sq Snatch 65%~85%, Hang Sq Clean, BS 80%~90%</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 2: Pwr CL/FS 65~85%, Clean Dead 5x3, Spl Jrk </span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;">65~85%</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 3: Pwr Sn+3OHS 55~65%, Cl Hi Pull 3x2, Sn Pu-press 3x3, BS 90% 1x5</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;"><br /></span>
<b style="color: red;">Week 3</b><br />
<br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; white-space: pre-wrap;">Day 1: </span><span style="line-height: 17px; white-space: pre-wrap;">Sn Pull + Sn Hi Pull + Pwr Sn </span></span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;">55~65%, Pwr Sn x2x4, Sn Dead 3x3, BS 70~90%x2</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 2: Long Met-con</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 3: Cl+2 jerk </span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;">65~75%, FS 85% 2x5, Good Mornings 30%(BS) 8x4</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 4: </span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Long Met-con</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 5: Pwr Sn 75% 1x8, Pwr Cl 75% 1x8, OHS </span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;">65~75% 3x4, Bent O Rows 40%(dead) 4x4</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 17px; white-space: pre-wrap;"><br /></span>
<b style="color: red;">Week 4 - deload week</b><br />
Plan this week is to not go above 55% of maxes and to do all eccentric movements fast. fast out of the hole, fast bar movement off shoulders etc.<br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 1: Push Press 55%, Met-con
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 2: 3 Pos clean 55%, Push Jerk 55%, FS 55%, Met-con
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 3: 3 Pos snatch 55%, Snatch Pull 55%, OHS 55%</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">
</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;"><br /></span>
<span style="color: red;"><b>Donnie Shankle Seminar Lifting</b></span><br />
<span style="color: red;"><b><br /></b></span>
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Day 1: Snatch 69kg
Day 2: Clean & Jerk 83kg PR</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><br /></span>
<b style="color: red;">Week 5</b><br />
<b style="color: red;"><br /></b>
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 1: Snatch, C&J, back extensions 5x10
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 2: Snatch, OHS 1RM, Good Morning 4x10
</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;">Day 3: Snatch, C&J, BS, Snatch Dead</span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 17px; white-space: pre-wrap;"><br /></span>
<br />
<span style="color: red;"><b>UPDATE</b></span><br />
<b style="color: red;"><br /></b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; white-space: pre-wrap;">It was a massive undertaking to write all exercises and weights and sets on here as well as on my BTWB page.</span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; white-space: pre-wrap;"><br /></span></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; white-space: pre-wrap;">All together this cycle lasted for 3 weeks pre-cycle and then 13 weeks, here are the results.</span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; white-space: pre-wrap;"><br /></span></span>
<span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; white-space: pre-wrap;"><b>Results</b></span></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; white-space: pre-wrap;"><br /></span></span>
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Back squat 114kg
Snatch 74kg
Clean 97kg
Deadlift 145kg & Bench 88kg
OHS 101kg
Press 62kg
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Front squat 102kg
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Weighted pull-up 26kg and weighted dip 38kg</span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><br /></span>
<span style="color: red; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><b>Gains</b></span><br />
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;"><br /></span>
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Back squat </span><span style="color: blue; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">4kg</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">
Snatch </span><span style="color: blue; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">1kg</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">
Clean </span><span style="color: blue; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">5kg</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">
Deadlift untested & Bench untested
OHS </span><span style="color: blue; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">6kg</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">
Press </span><span style="color: red; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">-3kg</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Front squat </span><span style="color: blue; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">10kg</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">
</span><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">Weighted pull-up untested and weighted dip </span><span style="color: red; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; white-space: pre-wrap;">-2kg</span><br />
<br />
<br /></div>
kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-30257437121444836842013-09-04T12:50:00.003+09:002013-09-04T17:15:27.284+09:00Protein in easy to Use Packets<b><span style="color: red;">Which one is the healthiest?</span></b><br />
<b><br /></b>
<b>Labrada Nutrition, Carb Watchers Lean Body Hi- Protein Meal Replacement Shake </b><br />
<br />
Price per packet: $2.683<br />
Protein per packet: 40g<br />
Carbs per packet: 12g<br />
Fat per packet: 4.5g<br />
Price per gram of protein: $0.067<br />
<br />
Strawberry Ice Cream: LeanPro (cross flow micro ultrafiltered whey protein isolate, cross flow micro ultrafiltered whey protein concentrate, <b><span style="color: red;">soy protein isolate</span></b> [non-GMO]), natural & artificial flavors, EFA Plex (<span style="color: red;"><b>sunflower oil</b></span>, creamer [<span style="color: red;"><b>high oleic sunflower oil, corn syrup solids</b></span>, sodium caseinate, mono- and diglycerides, dipotassium phosphate, tricalcium phosphate, <span style="color: red;"><b>soy lecithin</b></span>, tocopherols], MCT oil, flaxseed oil, borage oil), Fiber Plex (polydextrose, Fibersol 2 Fiber, <span style="color: red;"><b>cellulose gum, oat flour, rice bran</b></span>), vitamin & mineral blend (di-calcium phosphate, magnesium oxide, ascorbic acid, vitamin E acetate, niacinamide, electrolytic iron, zinc oxide, d-calcium pantothenate, pyridoxine hydrochloride, copper gluconate, riboflavin, vitamin A acetate, thiamin mononitrate, folic acid, potassium iodide, cyanocobalamin), beet juice powder, salt, sucralose, acesulfame potassium.
Allergen Information: Contains milk, <span style="color: red;"><b>soy</b></span>.<br />
<br />
<span style="color: blue;">Conclusion: Contains too much sh*te.</span><br />
<br />
<h1 style="font-family: Arial, sans-serif; font-size: 20px; margin: 0px 0px 15px; padding: 0px;">
EAS, Myoplex Original Shake Mix</h1>
<div>
Price per packet: $2.339</div>
<div>
Protein per packet: 42g<br />
Carbs per packet: 22g<br />
Fat per packet: 4.5g<br />
Price per gram of protein: $0.056</div>
<div>
<br /></div>
<div>
<span style="color: #3a3134; font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;">Whey protein concentrate, calcium caseinate, </span><span style="font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;"><span style="color: red;"><b>corn maltodextrin</b></span></span><span style="color: #3a3134; font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;">, milk protein isolate, dairy creamer </span><span style="font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;"><span style="color: red;"><b>(sunflower oil</b></span></span><span style="font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;"><span style="color: #3a3134;">, sodium caseinate, mono- and diglycerides, potassium phosphate, </span><b><span style="color: red;">soy lecithin</span></b><span style="color: #3a3134;">, tocopherols), </span><b><span style="color: red;">oat fiber</span></b><span style="color: #3a3134;">, natural and artificial flavor, calcium phosphate, vitamin and mineral blend (magnesium oxide, dl-alpha-tocopheryl acetate, ascorbic acid, niacinamide, ferrous fumarate, zinc oxide, calcium pantothenate, manganese gluconate, pyridoxine hydrochloride, copper sulfate, boron proteinate, riboflavin, thiamine hydrochloride, vitamin A palmitate, folic acid, biotin, chromium citrate, potassium iodide, molybdenum amino acid chelate, selenium amino acid chelate, cyanocobalamin), potassium phosphate, medium chain triglycerides, potassium chloride, sodium chloride, xanthan gum, carrageenan, acesulfame potassium, whey protein isolate, potassium citrate, sucralose, l-glutamine, taurine, egg albumin, sodium phosphate and beta-carotene. Contains milk, </span><b><span style="color: red;">soy</span></b><span style="color: #3a3134;"> and egg ingredients.</span></span><br />
<span style="font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;"><span style="color: #3a3134;"><br /></span></span>
<span style="color: blue;">Conclusion: Not buying the oats and n6 oils.</span></div>
<div>
<span style="font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;"><span style="color: #3a3134;"><br /></span></span></div>
<div>
<h1 style="font-family: Arial, sans-serif; font-size: 20px; margin: 0px 0px 15px; padding: 0px;">
22 Days Plant Protein Power</h1>
</div>
<div>
Price per packet: $3.60<br />
Protein per packet: 22g<br />
Carbs per packet: 9g<br />
Fat per packet: 1.5g<br />
Price per gram of protein: $0.164<br />
<span style="color: #3a3134; font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;"><br /></span>
<span style="color: #3a3134; font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;">Organic whole grain brown rice protein, organic natural flavor, organic guar gum, sea salt, organic stevia leaf extract.</span><br />
<span style="color: #3a3134; font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;"><br /></span>
<span style="color: blue;">Conclusion: Too expensive and I'm not read up on rice protein. Nothing against rice but I like animals.</span></div>
<div>
<span style="color: #3a3134; font-family: Arial, sans-serif; font-size: 13px; line-height: 20px;"><br /></span></div>
<div>
<h1 style="font-family: Arial, sans-serif; font-size: 20px; margin: 0px 0px 15px; padding: 0px;">
Vibrant Health, PureGreen Protein, Version 2.0</h1>
</div>
<div>
Price per packet: $2.776<br />
Protein per packet: 20g<br />
Carbs per packet: 4g<br />
Fat per packet: 1.6g<br />
Price per gram of protein: $0.139<br />
<br />
no ingredients listed<br />
<br />
<span style="color: blue;">Conclusion: Can't choose this one because the ingredients weren't listed. Sorry Vibrant health.</span></div>
<div>
<br /></div>
<div>
<h1 style="font-family: Arial, sans-serif; font-size: 20px; margin: 0px 0px 15px; padding: 0px;">
Tera's Whey, Organic Whey Protein</h1>
</div>
<div>
<div style="font-family: Arial, sans-serif; font-size: 13px; line-height: 20px; padding: 0px;">
<span style="font-family: 'Times New Roman'; font-size: small; line-height: normal;">Price per packet: $2.865</span><br />
<div style="font-family: 'Times New Roman'; font-size: medium; line-height: normal;">
Protein per packet: 21g</div>
<div style="font-family: 'Times New Roman'; font-size: medium; line-height: normal;">
Carbs per packet: 4g</div>
<div style="font-family: 'Times New Roman'; font-size: medium; line-height: normal;">
Fat per packet: 1.5g</div>
<div style="font-family: 'Times New Roman'; font-size: medium; line-height: normal;">
Price per gram of protein: $0.136</div>
<br />
<span style="color: #3a3134;">Organic dairy whey protein concentrate, organic vanilla, organic stevia leaf extract, </span><span style="color: red;"><b>organic soy lecithin</b></span><span style="color: #3a3134;">.</span></div>
<div style="color: #3a3134; font-family: Arial, sans-serif; font-size: 13px; line-height: 20px; padding: 0px;">
Gluten free, rBGH free, non GMO</div>
<div style="font-family: Arial, sans-serif; font-size: 13px; line-height: 20px; padding: 0px;">
<span style="color: #3a3134;">Packaged in a plant that handles, stores, and processes dairy, egg, </span><b><span style="color: red;">soy</span></b><span style="color: #3a3134;">, and wheat.</span><br />
<span style="color: #3a3134;"><br /></span>
<span style="color: blue; font-family: 'Times New Roman'; font-size: small; line-height: normal;">Conclusion: Cleanest, endorsed by Jeremy Goldstrich</span></div>
<div style="font-family: Arial, sans-serif; font-size: 13px; line-height: 20px; padding: 0px;">
<span style="color: #3a3134;"><br /></span></div>
<div style="font-family: Arial, sans-serif; font-size: 13px; line-height: 20px; padding: 0px;">
</div>
<h1 style="font-size: 20px; line-height: normal; margin: 0px 0px 15px; padding: 0px;">
Garden of Life, RAW Protein, Beyond Organic Protein Formula</h1>
<div>
<div style="color: #3a3134; padding: 0px;">
<span style="color: black;">Price per packet: $1.92</span><br />
<div style="color: black;">
Protein per packet: 17g</div>
<div style="color: black;">
Carbs per packet: 3g</div>
<div style="color: black;">
Fat per packet: N/A</div>
<div style="color: black;">
Price per gram of protein: $0.113</div>
<br />
Brewer's yeast (saccharomyces cerevisiae), lactobacillus bulgaricus, natto.</div>
<div style="padding: 0px;">
<span style="color: red;"><b>Contains (fermented) soy.</b></span></div>
<div style="color: #3a3134; padding: 0px;">
Contains no filler ingredients, artificial colors or preservatives<br />
<br />
<span style="color: blue;">Conclusion: Where is the protein coming from? Yeast?</span></div>
<div style="color: #3a3134; padding: 0px;">
<br /></div>
<div style="padding: 0px;">
</div>
<h1 style="color: black; font-size: 20px; line-height: normal; margin: 0px 0px 15px; padding: 0px;">
Now Foods, Sports, Whey Protein Isolate</h1>
<div>
<div style="padding: 0px;">
Price per packet: $1.91<br />
Protein per packet: 23g<br />
Carbs per packet: 3g<br />
Fat per packet: 1g<br />
Price per gram of protein: $0.083<br />
<br />
<span style="color: #3a3134;">Microfiltered whey protein isolate (providing ß-lactoglobulin, a-lactalbumin, immunoglobulins and glycomacro peptides), natural flavors, creamer powder, organic turbinado sugar, betterstevia [organic stevia extract (stevia rebaudiana) (leaf)], sea salt, xanthan gum, purified stevia extract (stevia rebaudiana) (leaf) and </span><span style="color: red;"><b>soy lecithin</b></span><span style="color: #3a3134;"> (<1 font=""><!--1--><!--1--><!--1--><!--1--><!--1--></1></span></div>
<div style="padding: 0px;">
<span style="color: #3a3134;">Contains milk and </span><span style="color: red;"><b>soy</b></span><span style="color: #3a3134;">.</span><br />
<span style="color: #3a3134;"><br /></span>
<span style="color: blue;">Conclusion: Very cheap and ingredients look as solid as it gets.</span></div>
<div style="padding: 0px;">
<span style="color: #3a3134;"><br /></span></div>
<div style="padding: 0px;">
</div>
<h1 style="font-size: 20px; line-height: normal; margin: 0px 0px 15px; padding: 0px;">
Champion Nutrition, Ultramet</h1>
<div>
<div style="padding: 0px;">
Price per packet: $2.795<br />
Protein per packet: 41g<br />
Carbs per packet: 20g<br />
Fat per packet: 4g<br />
Price per gram of protein: $0.0682<br />
<br />
<span style="color: #3a3134;">Peptol EX (proprietary blend consisting of: whey protein isolate, calcium caseinate, milk protein isolate, potassium caseinate, egg albumen, whey protein concentrate, whole milk powder, sodium caseinate, L-glutamine, taurine, and calcium alpha-ketoglutarate), maltodextrin, natural and artificial flavoring, </span><span style="color: red;"><b>fructose</b></span><span style="color: #3a3134;">, vitamin-mineral blend consisting of: (dicalcium phosphate, magnesium oxide, potassium phosphate, potassium citrate, choline bitartrate, potassium chloride, vitamin E acetate, ascorbic acid, ferrous fumarate, beta-carotene, boron proteinate, biotin, niacinamide, zinc oxide, manganese gluconate, vitamin A palmitate, calcium pantothenate, molybdenum amino acid chelate, copper gluconate, folic acid, vitamin D3, copper sulfate, pyridoxine hydrochloride, thiamine mononitrate, riboflavin, chromium polynicotinate, selenium amino acid chelate, potassium iodide, cyanocobalamin), </span><span style="color: red;"><b>canola oil</b></span><span style="color: #3a3134;">, salt, </span><b><span style="color: red;">soy lecithin</span></b><span style="color: #3a3134;">, xanthan gum, cellulose gum, aspartame*, CitriMax (garcinia cambogia extract), medium-chain triglycerides, carrageenan, bromelain, borage oil, acesulfame-potassium, mono- and diglycerides.</span></div>
<div style="padding: 0px;">
<span style="color: #3a3134;">Contains milk, egg, and </span><b><span style="color: red;">soy</span></b><span style="color: #3a3134;">. </span><strong style="color: #3a3134; margin: 0px; padding: 0px;">*Phenylketonurics:</strong><span style="color: #3a3134;"> This product contains phenylalanine.</span></div>
<div style="padding: 0px;">
<span style="color: #3a3134;"><strong style="margin: 0px; padding: 0px;">Allergy Warning:</strong> Produced in a facility that processes milk, egg, </span><span style="color: red;"><b>soy</b></span><span style="color: #3a3134;">, </span><span style="color: red;"><b>peanuts</b></span><span style="color: #3a3134;">, tree nuts, </span><b><span style="color: red;">soybeans</span></b><span style="color: #3a3134;">, </span><b><span style="color: red;">wheat</span></b><span style="color: #3a3134;">, and crustacean shellfish derivatives.</span><br />
<span style="color: #3a3134;"><br /></span>
<span style="color: blue;">Conclusion: Currently buying cos all flavours taste great and 42g protein. Changing because it contains fructose, canola, soy and traces of other crap.</span></div>
<div style="padding: 0px;">
<span style="color: #3a3134;"><br /></span></div>
<div style="padding: 0px;">
</div>
<h1 style="font-size: 20px; line-height: normal; margin: 0px 0px 15px; padding: 0px;">
Jarrow Formulas, 100% Natural Whey Protein</h1>
<div>
<div style="padding: 0px;">
Price per packet: $1.573<br />
Protein per packet: 17g<br />
Carbs per packet: 6g<br />
Fat per packet: 1g<br />
Price per gram of protein: $0.0925<br />
<span style="color: #3a3134;"><br /></span>
<span style="color: #3a3134;">100% Ultra-filtered Whey Protein from milk, </span><span style="color: red;"><b>fructose</b></span><span style="color: #3a3134;">, natural flavor, </span><b><span style="color: red;">lecithin (from soy)</span></b><span style="color: #3a3134;">, guar gum, Fibersol-2 (resistant maltodextrin), and lo han guo (momordica grosvenorii).</span></div>
<div style="padding: 0px;">
<strong style="color: #3a3134; margin: 0px; padding: 0px;">Contains:</strong><span style="color: #3a3134;"> Milk and </span><b><span style="color: red;">soy</span></b><span style="color: #3a3134;">.</span></div>
<div style="color: #3a3134; padding: 0px;">
No wheat, no gluten, no egg, no fish/shellfish, no peanuts\tree nuts.</div>
<div style="color: #3a3134; padding: 0px;">
Contains NO artificial flavors or artificial sweeteners.</div>
<div style="color: #3a3134; padding: 0px;">
This product contains no added L-Tryptophan.<br />
<br />
<span style="color: blue;">Conclusion: Trying to get away from fructose.</span></div>
<div style="color: #3a3134; padding: 0px;">
<br /></div>
<div style="padding: 0px;">
</div>
<h1 style="color: black; font-size: 20px; line-height: normal; margin: 0px 0px 15px; padding: 0px;">
Jay Robb, Egg White Protein</h1>
<div>
<div style="padding: 0px;">
Price per packet: $2.49<br />
Protein per packet: 24g<br />
Carbs per packet: 4g<br />
Fat per packet: 0g<br />
Price per gram of protein: $0.1037<br />
<span style="color: #3a3134;"><br /></span>
<span style="color: #3a3134;">Egg albumin, xylitol, natural flavor, xanthan gum, </span><span style="color: red;"><b>lecithin</b></span><span style="color: #3a3134;">, stevia, citric acid, and red beet powder.</span></div>
<div style="padding: 0px;">
<span style="color: #3a3134;"><strong style="margin: 0px; padding: 0px;">(Allergen Information) Contains:</strong> Eggs and </span><span style="color: red;"><b>soy (lecithin)</b></span><span style="color: #3a3134;">. This product is manufactured in a facility that processes other products which may contain </span><b><span style="color: red;">soy</span></b><span style="color: #3a3134;">, dairy, </span><span style="color: red;"><b>wheat</b></span><span style="color: #3a3134;">, tree nuts, shellfish, fish, </span><b><span style="color: red;">peanuts</span></b><span style="color: #3a3134;">, and eggs, and may contain traces of all of the above.</span></div>
<div style="color: #3a3134; padding: 0px;">
Jay Robb Egg White Protein contains None of the following ingredients:</div>
<ul style="color: #3a3134; margin: 0px; padding: 0px;">
<li style="margin: 0px; padding: 0px;">No MSG</li>
<li style="margin: 0px; padding: 0px;">No Acesulfame-K</li>
<li style="margin: 0px; padding: 0px;">No Artificial Flavors</li>
<li style="margin: 0px; padding: 0px;">No Artificial Sweeteners</li>
<li style="margin: 0px; padding: 0px;">No Artificial Colors</li>
<li style="margin: 0px; padding: 0px;">No Aspartame</li>
<li style="margin: 0px; padding: 0px;">No Sucralose</li>
</ul>
<div>
<span style="color: #3a3134;"><br /></span></div>
<div>
<span style="color: blue;">Conclusion: Egg protein is interesting. Could try a box of this to find out.</span></div>
</div>
</div>
</div>
</div>
</div>
</div>
<div>
<br /></div>
kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-26648717878727979072013-06-20T12:59:00.003+09:002013-06-20T13:04:30.809+09:00Yama's Pull Up Progession<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ipV7H2GTW0ElccoDf3lqsBvLICLN6IlzQEz8U2bUKJQ7y5RhsftO0NPovMxhvxveHWcqxNp2GnGDB7rjVz65hBUjxIjWcMuVrlkkYCoeMTldIY2SBZfggVSnrMjNj6mRse9JKSuCSh0/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ipV7H2GTW0ElccoDf3lqsBvLICLN6IlzQEz8U2bUKJQ7y5RhsftO0NPovMxhvxveHWcqxNp2GnGDB7rjVz65hBUjxIjWcMuVrlkkYCoeMTldIY2SBZfggVSnrMjNj6mRse9JKSuCSh0/s640/photo+4.JPG" width="640" /></a>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwGMadjKY6dOfP0WNfHtHYzAe54xFMOOjIafwgayJ3sWgT9OAOS458kPHqHV7qFpgZB1qUrLc_A1YkMClDicmRz2EEGs1LlKbrCTFy9j98SFhrandd00bUaqizf1333rAso1NBaeRV9Ew/s1600/photo+2.JPG" imageanchor="1" style="clear: right; display: inline !important; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwGMadjKY6dOfP0WNfHtHYzAe54xFMOOjIafwgayJ3sWgT9OAOS458kPHqHV7qFpgZB1qUrLc_A1YkMClDicmRz2EEGs1LlKbrCTFy9j98SFhrandd00bUaqizf1333rAso1NBaeRV9Ew/s640/photo+2.JPG" width="640" />
</a>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD7_KIVcGLT5W5arJiDEnSHOxEsiqjac-kyyEo1eovmAE_ckqU-Phkn2QNuZgFZWrOFQyMMu-xvQQdGAoH0d9mRVPCl_25dgSfQW47ErDqmjWMzFSmGKd0jOX-N_Dk548JCjBFO_SI6W4/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD7_KIVcGLT5W5arJiDEnSHOxEsiqjac-kyyEo1eovmAE_ckqU-Phkn2QNuZgFZWrOFQyMMu-xvQQdGAoH0d9mRVPCl_25dgSfQW47ErDqmjWMzFSmGKd0jOX-N_Dk548JCjBFO_SI6W4/s640/photo+1.JPG" width="640" /></a>
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<br />kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-46815203911138123302013-05-20T16:27:00.002+09:002013-05-20T16:29:06.153+09:00Kinesio Tape or Rocktape Unfortunately Doesn't Work On Me<div class="separator" style="clear: both; text-align: center;">
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Yesterday our local crossfit ART qualified physical therapist held a seminar on kinesio tape or Rocktape. He's been applying it to my shoulder once a week for weeks now. I tore a muscle in my shoulder in February, confirmed with an MRI and it has been very slow to recover. I leave the tape on my shoulder shower and bathe with it on for 5 days, not really sure what it's doing. I went along to the seminar with my wife in the hope of understanding what the benefits of Rocktape are. I see 50% of crossfitters at the games using it and I was feeling left out because they are all obviously getting some kind of performance enhancement from it.<br />
<br />
Seminar was broken into part 1 alleviating pain, and part 2 taping for performance<br />
Here's what we did at the seminar/break out practice sessions<br />
<br />
<span style="color: red;"><b>Lower Back</b></span><br />
<br />
Put 2 strips up your back, helps when you deadlift.<br />
You can feel the tape is there, maybe it helps as a cue because you can feel it stretching when your back bends and it signals to you that you have lost the lumbar spine and should either reengage it or discontinue the lift.<br />
<br />
<b><span style="color: red;">Knee / Calf</span></b><br />
<br />
Use 2 strips to surround the knee, one piece from ankle up side of leg, split a piece from the ankle, up each side of calf.<br />
The lower leg one seemed pointless. Knee one did give some support in the squat. Not as much support as a knee sleeve though.<br />
<br />
<span style="color: red;"><b>Shoulder / Upper back</b></span><br />
Put a strip in a sideways "V" shape on your scap to your arm/lat.<br />
Make a "#" sign in tape on your upper back.<br />
This is to lift the skin to allow blood flow for recovery.<br />
<br />
<b><span style="color: red;">Performance 1 - Falling Over Test.</span></b><br />
Partner kneels as if shooting a gun, other partner pushes from one side. Choose the side that is the weakest. Apply tape from groin upwards towards nipple. Retest and test subject is magically stronger.<br />
Demonstration was a massive difference.<br />
My wife and I tried this and didn't notice anything different. Lots of other people noticed a difference.<br />
<br />
<span style="color: red;"><b>Performance 2 - Balance Test</b></span><br />
Partner gets on all fours, raises left arm and right leg, other partner pushes down on right leg. Take the weakest side and then apply tape from lower back diagonally up over back.<br />
Demonstration was a massive difference.<br />
My wife and I tried this and didn't notice anything different. Lots of other people noticed a difference.<br />
<br />
<b><span style="color: red;">Performance 3 - Grip</span></b><br />
Put tape on your wrist then spiral outwards finishing back at crux of elbow.<br />
Demonstration was a massive difference.<br />
I tried this by hanging on a pull-up bar for as long as I could with each hand before and after.<br />
Before and after results were the same time.<br />
This test resulted in the what appeared to be the whole room convinced of the powers of Rocktape. Everyone was impressed by this before and after test and I felt ashamed for not feeling the big difference that everyone else did.<br />
<br />
<b><span style="color: red;">Performance 4 - Thruster</span></b><br />
Put tap from spine along arms on both sides. Tape from buttock up both sides of spine towards neck.<br />
Demonstration was a massive difference.<br />
We ran out of time for everyone to try this one.<br />
<br />
<b><span style="color: red;">Conclusion</span></b><br />
Rocktape seems to help a lot of people. After yesterday I've seen a lot of people feel immediate benefit from its application. But it has no place in my gym bag. For me it has no effect and I'm glad I attended the seminar because now I know. My wife and I also had a lot of fun putting tape on each other for 4 hours, later on we had fun in the bath taking it all off. I gave the Rocktape we received at the seminar to a friend, hopefully he'll be a responder.<br />
<br />
It would be more worthwhile spending the time I would use applying Rocktape before training on mobility exercises to loosen up my tight glutes and hips to get a more upright position in the bottom of the squat.<br />
<br />
<b><span style="color: red;">Things that are worth buying in for training (and one person's belief in them)</span></b><br />
<b>Lifting shoes: 80% effective, 20% placebo</b><br />
Heels lifted for better position in the squat (effect), feet feel sucked onto the floor and solid giving a feeling of security (placebo).<br />
<b>Whey Protein: 100% effective</b><br />
<b>Casein Protein: 100% effective</b><br />
<b>Wrist straps: never tried them</b><br />
<b>Gymnastics Tape: 100% effective</b><br />
Without it my skin tears, the proof is there. Therefore with it on I feel more secure.<br />
<b>Knee Sleeves: 60% effective, 40% placebo</b><br />
Slight help out of the squat, injured knee noticeably less painful after a workout (effect). Feeling of security having them on (placebo).<br />
<b>Rocktape: 100% placebo</b><br />
Feels nice having it stuck to you like you're a crossfit games competitor. Helps rehab and performance in most, but so far I have not experienced any benefit.<br />
<br />
<b><span style="color: red;">Some links I found on the internet on Kinesio tape</span></b><br />
<a href="http://www.ncbi.nlm.nih.gov/pubmed/22796389">http://www.ncbi.nlm.nih.gov/pubmed/22796389</a><br />
<a href="http://www.dailymail.co.uk/sciencetech/article-2182471/Kinesio-tape-Researchers-say-evidence-works.html">http://www.dailymail.co.uk/sciencetech/article-2182471/Kinesio-tape-Researchers-say-evidence-works.html</a>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com1tag:blogger.com,1999:blog-5765380052106700225.post-26430304595454204892013-05-09T17:55:00.002+09:002013-06-03T17:22:56.612+09:00Size On for KoreaAs of today I weight in at just under 78kg, 14% bodyfat.<br />
The workouts for Korea have been released and the Chikara Nokorimonos team will not make it past day one due to the requirement of 6 muscle ups for the women. So there's one thing left to really gun for and that's event #2<br />
<img src="http://crossfit-games.edgesuite.net/sites/default/files/styles/regional_header_image/public/2013_RegWorkoutsGraphic_Team_v2.jpg?itok=Ugqw_gbP" /><br />
<br />
Event #2 is 3 rep max overhead squat with the barbell taken from the deck.<br />
<br />
<span style="color: red;">The Target</span><br />
<span style="color: red;"><br /></span>
Size on 12kg up to 90kg in 22 days.<br />
<div>
The thinking behind this exercise is bigger people move more weight.<br />
<br />
<span style="color: red;">The Plan</span><br />
<br />
Eat 4,000 calories on training days paleo and whey shakes post workout and during the day, casein before bed.<br />
On non training days skip breakfast and eat a normal 1,800 paleo calories.<br />
Plenty of sleep<br />
No met-cons<br />
Creatine<br />
Reps schemes in singles or triples.<br />
Sundays: Rest<br />
Mondays: Rest<br />
Tuesdays: OHS test, C&J test<br />
Wednesdays: Rest<br />
Thursdays: Jerk practice<br />
Fridays: Front Squat 5x3<br />
Saturdays: Deadlift 5x3<br />
<br />
<span style="color: red;">Typical Eating Day</span><br />
<span style="color: red;"><br /></span>
coming soon.<br />
<br />
<span style="color: red;">2013/05/09 Starting Stats</span><br />
<br />
Clean and Jerk: 82kg<br />
OHS 1 rep max off the rack: 85kg<br />
OHS 3 reps max off the rack: 80kg<br />
Weight: 78kg<br />
BF: 14%<br />
<br />
<br />
<span style="color: red;">2013/05/14 Week 1 Stats</span><br />
<br />
OHS 1 rep max off the rack: 85kg<br />
OHS 3 reps max off the rack: 80kg<br />
OHS 3 rep max off the deck: 80kg<br />
Weight: 81kg<br />
BF: 14.9%<br />
<br />
<br />
<span style="color: red;">2013/05/21 Week 2 Stats</span><br />
<br />
Clean and Jerk: ??kg<br />
OHS 1 rep max off the rack: 95kg<br />
OHS 3 reps max off the rack: 90kg<br />
OHS 3 rep max off the deck: 82kg<br />
Weight: 83kg<br />
BF: 15.5%<br />
<br />
<br />
<span style="color: red;">2013/05/28 Week 3 Stats</span><br />
<br />
Clean and Jerk: ??kg<br />
OHS 1 rep max off the rack: 95kg<br />
OHS 3 reps max off the rack: 90kg<br />
OHS 3 rep max off the deck: 84kg<br />
Weight: 83kg<br />
BF: 15.9%<br />
<br />
<br />
<span style="color: red;">2013/05/31 Competition Stats</span><br />
<br />
Clean and Jerk: ??kg<br />
OHS 3 rep max off the deck: 84kg<br />
OHS 2 rep max off the deck: 89kg<br />
Weight: 84kg<br />
BF: 16%<br />
<br />
<br />
<b><span style="color: red;">*** 2013/06/03 UPDATE ***</span></b><br />
<br />
Okay so it's just after Regionals and my experiment was a failure.<br />
My target was to put on 12kg but I only managed 6kg. My lifts did go up but not to the 100kg that I was hoping. What I learned was that it's a longer and more gradual process and you can't fast-track getting fat.<br />
<br />
I managed to put on 5kg in the first week, then seemed to plateau. Also I wasn't very diligent in getting 5,000 calories in on lifting days. It's a lot of hard work to remember to eat breakfast, chug protein post workout, as a mid-morning snack, after lunch etc.<br />
<br />
I also changed my technique from clean and jerk, to clean and dip-drive-pop-head-under to get the barbell to back rack. So I stopped practicing the clean and jerk hence no results there.<br />
<br />
<b style="color: red;">Next Step</b><br />
<br />
Putting on a lot of weight fast to lift more weight fast was a quick fix to lift more at Regionals. Now that's done I need to get back to work on the real holes which are flexibility, rack receiving confidence, and proper 1st pull technique off the floor.<br />
<br />
Time to go back to paleo with some basic liftting. I expect a slow decline back to around 78kg/13% bodyfat by August.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br /></div>
kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-31299076852503994322013-03-17T08:54:00.001+09:002013-03-18T13:08:10.426+09:00Custom Open Leaderboards<iframe src="http://games.crossfit.com/lboards/displayLeaderBoard?id=82079&numberperpage=10&page=1" width="638px" height="400px" scrolling="no" style="overflow: hidden; border: none;"></iframe>
<iframe src="http://games.crossfit.com/lboards/displayLeaderBoard?id=82048&numberperpage=10&page=1" width="638px" height="400px" scrolling="no" style="overflow: hidden; border: none;"></iframe>
<iframe src="http://games.crossfit.com/lboards/displayLeaderBoard?id=56868&numberperpage=10&page=1" width="638px" height="400px" scrolling="no" style="overflow: hidden; border: none;"></iframe>kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com0tag:blogger.com,1999:blog-5765380052106700225.post-31545703275740603822013-03-01T15:25:00.002+09:002014-01-31T14:14:16.666+09:00Kie's prediction for the Crossfit Open 2013<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxv2bSsyGdHDYDw1aAR15nImFMxsMhXth1ZfEvksKwtIjnz0dQ0kOFrozJiRxuzC02hh7XC2uTyUlcF-SOwRsN1BQx02EkE2g304XjO6FoioZa04l7I1AYV0c-o_aios1ntZOjo6Ni2bk/s1600/CFgames2013.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxv2bSsyGdHDYDw1aAR15nImFMxsMhXth1ZfEvksKwtIjnz0dQ0kOFrozJiRxuzC02hh7XC2uTyUlcF-SOwRsN1BQx02EkE2g304XjO6FoioZa04l7I1AYV0c-o_aios1ntZOjo6Ni2bk/s1600/CFgames2013.jpg" /></a></div>
After my <a href="http://kiedrea.blogspot.jp/2012/02/kies-prediction-for-crossfit-open-2012.html">predictions for the 2012 Crossfit Open last year</a>, I'll have a shot at predicting what to expect this year. I am a crossfitter who is a fan of all the games dating all the way back, and know all the open and regional workouts. Again, this is just for fun:<br />
<br />
<span style="color: red;"><b><br /></b></span>
<span style="color: red;"><b><br /></b></span>
<span style="color: red;"><b><br /></b></span>
<span style="color: red;"><b><br /></b></span><br />
<span style="color: red;"><b><br /></b></span>
<span style="color: red;"><b><br /></b></span><br />
<span style="color: red;"><b>Prediction Workout 13.1 - </b></span><br />
7mins AMRAP<br />
Wall balls<br />
<br />
Reason: It's all inclusive, crossfit is taking everyone's $20 so they'd piss too many people off if they put pull-ups in the first week and loads of newbie's and girls would lose interest straight off. Everyone can do wall balls and programming burpees again would be too ridiculous. Just as likely to be another single modality that everyone can do. In the rules we might even see a 6" target for wheelchair users<br />
<div>
<span style="border-collapse: separate; border-spacing: 0px; font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;"><br /></span></div>
<div>
<span style="color: red;"><b>Prediction Workout 13.2 - </b></span></div>
<div>
10min AMRAP </div>
<div>
Clean and Jerk 40kgx30, 75kgx30, 100kgx30, 120kgx30</div>
<div>
<br /></div>
<div>
Reason: Everyone loved the snatch WOD 12.2 last year, it brought about loads of PRs and gyms went crazy. Can't do it again and we haven't had a clean and jerk workout since Open 11.2. Rich and Dan to demonstrate face to face.</div>
<div>
<br /></div>
<div>
<b><span style="color: red;">Prediction Workout 13.3 - </span></b></div>
<div>
18min AMRAP</div>
<div>
5 Wall climbers, </div>
<div>
9 grasshoppers, </div>
<div>
14 SDHP@40kg</div>
<div>
<br /></div>
<div>
Reason: There has to be an 18-20 minute AMRAP gasser with 3 different modalities in it. The above 3 could be changed for box jumps, wall balls, push-ups, toes-to-bar, K2E, hang cleans, cleans, light deadlifts. Also SDHPs are in the judges course.</div>
<div>
<br /></div>
<div>
<b><span style="color: red;">Prediction Workout 13.4 - </span></b></div>
<div>
12min AMRAP</div>
<div>
150 Knees-to-elbows</div>
<div>
50 Jump over box</div>
<div>
30 Muscle Ups</div>
<div>
<br /></div>
<div>
Reason: Following on from 11.4 and 12.4 there has to be a 10 minute nightmare followed by a 2 minute nightmare to suck all energy out of you so that you fail that muscle up. Big guns will cruise into a 2nd round, fit guys will re-do the WOD in the hope of getting to the muscle up, mediocre guys will get significantly less reps separating the league table clearly. Also Knees-to-elbows are in the judges course.</div>
<div>
<br /></div>
<div>
<span style="color: red;"><b>Prediction Workout 13.5 - </b></span></div>
<div>
7min AMRAP</div>
<div>
Chest-to-bar Fran Ladder</div>
<div>
<br /></div>
<div>
Reason: There has to be away to compare to last year, that's what crossfit is all about: Timing workouts and measuring against last time to see how much you've improved. Saying that though, you could choose any of the 2012 Open workouts to use as a comparison. I'll go with this one because the results will give people the opportunity to compare 3 years.</div>
<div>
<br /></div>
<div>
<b><span style="color: red;">Comments:</span></b></div>
<div>
1. I wanted to put in overhead squats because they haven't been in since 2011. But I like them too much and that has to cloud my judgement.</div>
<div>
2. I wish my wrist didn't hurt, otherwise I'd be hammering my heavy Clean and Jerk efficiency.</div>
<div>
3. I wish my wrist didn't hurt, otherwise I'd be hammering thrusters.</div>
<div>
4. I've been working on wall balls.</div>
<div>
5. I've been working on chest-to-bars</div>
<div>
6. I've been working on HSPU & Pistols just in case but I hope they don't come up because I'm sh*t at them (most say these are Regionals only exercises, but other than running and concept 2 rower, you can't count anything out that can be filmed continuously and all garage gyms will have equipment for).</div>
<div>
Some say kettlebells will make an appearance this year, but they haven't yet so I steered clear of them. Wouldn't be surprised if they popped up though: 13.1 7min of 1.5 pood? KBS in 13.3? 150 KBS in 13.4?<br />
7. Double unders should be in there, they are bound to come up. But where do they fit into my prediction?<br />
8. I'll update this post after the open with the actual workouts and a review.<br />
<br />
<b><span style="color: blue;">Update - Here are the actual WODs</span></b><br /><br />
<div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><span style="color: blue;"><b>13.1</b></span></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
Proceed through the sequence below completing as many reps as possible in 17 minutes of:<br />
40 Burpees<br />
75 pound Snatch, 30 reps<br />
30 Burpees<br />
135 pound Snatch, 30 reps<br />
20 Burpees<br />
165 pound Snatch, 30 reps<br />
10 burpees<br />
210 pound Snatch, as many reps as possible</div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><br /></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><span style="color: blue;"><b>13.2</b></span></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
Complete as many rounds and reps as possible in 10 minutes of:<br />
115 pound Shoulder to overhead, 5 reps<br />
115 pound Deadlift, 10 reps<br />
15 Box jumps, 24" box</div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><br /></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><b><span style="color: blue;">13.3</span></b></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<div>
Complete as many rounds as possible in 12 mins of: </div>
<div>
150 Wall Balls, 20/14 lbs, <a href="">10/9</a> ft </div>
<div>
90 Double Unders </div>
<div>
30 Muscle Ups </div>
</div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><br /></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><span style="color: blue;"><b>13.4</b></span></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="color: #a74500; font-family: Arial;">As many reps in 7 mins as you can of:</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">3 Clean & Jerks, 135/95 lbs</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">3 Toes To Bars</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">6 Clean & Jerks, 135/95 lbs</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">6 Toes To Bars</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">9 Clean & Jerks, 135/95 lbs</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">9 Toes To Bars</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">12 Clean & Jerks, 135/95 lbs</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">12 Toes To Bars</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">15 Clean & Jerks, 135/95 lbs</span><br style="color: #a74500; font-family: Arial;" /><span style="color: #a74500; font-family: Arial;">15 Toes To Bars</span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><br /></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
<span style="font-family: Arial; font-size: 17px;"><span style="color: blue;"><b>13.5</b></span></span></div>
<div style="font-family: Tahoma; orphans: 2; text-align: -webkit-auto; widows: 2;">
AMReps in 4 mins:<br />
15 Thrusters, 100 lbs | 15 reps<br />
15 Chest-to-bar Pull-ups | 15 reps<br />
15 Thrusters, 100 lbs | 15 reps<br />
15 Chest-to-bar Pull-ups | 15 rep<br />
15 Thrusters, 100 lbs | 15 reps<br />
15 Chest-to-bar Pull-ups | 15 rep</div>
</div>
</div>
kiehttp://www.blogger.com/profile/01303029811985976822noreply@blogger.com3