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

gaspari - superpump250

2010/06/02

fruit punch is tangy and tastes great. gets you in the back of the jaw like those dinasour eggs.

like dark rage, makes me need a dump.

similar sinking feeling.

can feel blood pumping through brain.

taken 30-40 mins before workout.

body still stiff from back and chest workout 2 days previous.

body feels hotter than usual.

1 hour shoulders and arms workout using 10kg dumbells, followed by situps.

apparently it's the best pre-workout supplement in the industry.

didn't feel that much different than without.

arms got tired just like usual.

2011/12/08

Do these things lose their affect after they pass their sell by date? I found a packet of this in the cupboard and drank it before an RPT set of squats this morning. Again, didn't feel much different than without.

Came across an interesting article debunking Nitric Oxide supplements. Apparently Arginine or any crazy form of Arginine does NOT increase nitric oxide in the body. Also they put a lot of stimulants in NO products to make you feel wired. The creatine they use is usually the cheaper and useless "creatinine". The sugar and stimulants in the product give you more energy and focus making the suer think they are getting a good deal. In fact you're better off with a can of red bull and some maltodextrose.


#1 Use creatine monohydrate (CREAPURE is the only brand that does not contain large amounts of creatinine instead of creatine monohydrate).
#2 Take high GI carbs pre workout.
#3 Increase your testosterone levels with a course our "Unleashed" or "LJ100".
#4. Find a supplement containing "Glycine Propion yl-L-Carnitine (GPLC)" that is actually PROVEN to increase Nitric Oxide.

BMR Recalculation

I've been following Martin Berkhan's Leangains protocol for the past year and it's reduced my bodyfat considerably since Jan until now, a lot of that is also due to switching to Paleo. I counted calories to get and idea in the beginning, and now I guess at 2640 (BMR + 20%) on training days and 1760 (BMR - 20%) on rest days. That was using a BMR value of 2200 calories. My bodyfat ranges between 11% and 12% depending on how much beer I drink during the week. Last week I had a friend staying from Denmark and went out on the beers 3 times and BF rose to 12.6%. No drinking this so next time I check BF should be back down under 12.

Just saw this website today with a BMR calculation showing a much lower result. He recommends eating a lot more carbs that I usually eat and less calories overall. It's also interesting what he says about fat on training days. I know it's best to eat carbs post workout to restore muscle glycogen and to spike insulin to shuttle protein to the muscle cells, and less carbs on rest days, but I never gave that much concern to the amount of fat I was eating.


Calculating Leangains Macros based on http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/


Metric BMR Formula
Women: BMR = 655+ ( 9.6 x weight in kilos )+( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66+ ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
Kie: 66 + (13.7 x 76) + (5 x 178) - (6.8 x 35) = 66 + 1041.2 + 890 - 238 = 1759.2 calories


Adjust for Activity
Guides to BMR usually recommend that you use an ‘activity multiplier’ (x1.2~x1.9) depending on your lifestyle/training.
( I won't bother adjusting because I work at a desk and only exercise 3 times a week )

Goal

Choose to ‘Cut’, ‘Slow-Bulk’ or gradual ‘Body-Recomposition’
The calories and thus macros you choose will depend on your goals.

Body-Recomposition: Martin himself refers to a +20%kCal and -20%kCal rule for T-Days and R-Days respectively.
Cut: Your numbers might look something like 2200kCal and 1300kCal. (+10%/-35%kCal)
Slow bulk: Your numbers might look something like 1800kCal and 2800kCal. (+40%/-10%kCal)

Based on the above recommendations, following the 'Cut' guide, I would be eating 1935 calories on training days and 1143 calories on rest days. That seems like hardly any calories at all man, I reckon if I followed that I might lose weight and strength.

I have an "Over-training and Cortisol" experiment that I'm doing first during December, then I'll think about trying this in January.

Main goal is to get stronger, after that start playing with leaning out techniques.

Dymatize Xpand Nitric Oxide Reactor

Tried this before a Bench Press workout this week. Think I'm immune to it, it was gritty, flavour was nice, made me go for a poo, but I didn't get close to my 1RM bench. Pointless supplement.

Why do all these Nitric Oxide ones make me need a poo!!!?

Overrated Supplements

Livestrong.com articles are usually fairly superficial, this one is interesting though.

http://www.livestrong.com/slideshow/550744-the-20-most-overrated-supplements/

I'll stick to casein protein when I haven't eaten much meat on training days and BCAAs before working out.

Note: Written by Alan Aragon who used to be against intermittent fasting and is now a supporter of leangains.com.




Other Leangains links to read:


Bodybuilding celebrity Lee Labrada sets world record in nutritional ignorancehttp://bit.ly/s3ZmHT Read the truth here http://bit.ly/rO1Tqc

http://www.sixpacknow.com/ryan_reynolds_workout.html

Candy, Cocaine, Autism and Schizophrenia | Scientific American http://bit.ly/stNj2g

New study challenges the widely held assumption 'a calorie is a calorie'http://bit.ly/uOQkui Cooked and processed food yields more energy.


Posted this before, but i think it is really important, because i see that a lot people here want to go in a 30-40% deficit, thinking in optimal and faster fat loss, but things do not happen like this...
From Emma Leigh(google if you do not know who is she):

Many people grossly underestimate the time it is going to take them to reach their goal weight, which generally results in frustration, disappointment, and a fall from the diet wagon.
So I just wanted to point everyone to this: http://www.eurekalert.org/pub_releases/2011-08/niod-nrm082511.php

It points out that a '3500 cal deficit' will NOT always = 1# weight loss... <-- this generic calculation fails to take into consideration the many differences seen in individuals (gender, age, race, starting weight, impact after prolonged dieting, etc).

I encourage you to check out the link, and take advantage of this funky timeline tool here: http://bwsimulator.niddk.nih.gov/ which should give you an understanding of realistic timelines associated with weight loss.

Be sure to use the 'advanced tools' when doing so, as these allow you to enter things like your RMR calculations and % carbs calories and bodyfat and what not. Also check out the visual stuff (easier to understand) - as it gives you lots of different options when assessing data (check out the different timeline graphs / tabulated data etc).

Even with that said - at the end of the day it is still just 'another prediction equation' that isn't always going to be accurate. There will always be people who fall outside of these results.
So remember to maintain some common sense


Effects of Resistance vs. Aerobic Training Combined With an 800 Calorie Liquid Diet on Lean Body Mass
http://www.jacn.org/content/18/2/115.abstract

to all LG'ers, who wonder im very lean but still cant see their abs, should i STILL CUT for more definition? here is ur answer, READ THIS:http://bradpilon.com/weight-loss/when-losing-fat-doesnt-work/

They are now doing Intermittent Fasting at Xtreme Couture MMA gym in Las Vegas. Check out Ray Sefo at 9.58mins. Martin your knowledge sure doe get around http://vimeo.com/31732243

Hollywood grade Fuckarounditis!
http://www.bodybuilding.com/fun/kellan-lutz-built-like-a-greek-god.html?mcid=NL-NEWS07110611&rmid=november_newsletter_2011&rrid=1605672

Doctors don't know shit about diet, new study finds http://bit.ly/rzl4hT That people assume otherwise is unfortunate.


Workout tune: http://www.youtube.com/watch?v=TEEc12DqJKI

Worst spotter in the world:
http://www.youtube.com/watch?v=fSTWcMdkWMA&feature=related Bloody Idiot :P


Why does explaining why a cupcake is delicious make us love it less?http://bit.ly/szTqhi 


Japanese girl sets new world record in jumping rope - YouTubehttp://bit.ly/vJxUxp This is pretty crazy.


High-protein/high-dairy diet supports bone health during fat loss and exercisehttp://1.usa.gov/sBPIev New study for the vegans to chew on.

Glycogen Depletion

www.sagewoodwellness.com

Juice Plus + ® Provides the nutritional essence of 17 different fruits, vegetables and grains in a convenient capsule form. Click here to learn more.

It is a nice article but has a few misconseptions: "After a meal, some of the glucose not used immediately for fuel travels to the liver or skeletal muscles, where it is converted to a compound called Glycogen--through a process called glycogenesis--and stored for energy. Any excess glucose is stored in adipose tissue as fat." The convertion of glucose to fat in humans is a metabolical pathway not that easy, it needs days of overfeeding carbs to ocur. And it says that fatty acids need carbs in order to be oxided, not necesarily, i do not want to become a pro carb pro fat discution, but chech tha facts http://1.bp.blogspot.com/_a4wOp8oPuDM/TSof7z0ukMI/AAAAAAAAAAU/mHcVbSkW66E/s1600/Ketosismetabolism.JPG

http://www.bodyrecomposition.com/nutrition/nutrient-intake-nutrient-storage-and-nutrient-oxidation.html

Forks Over Knives (2011)

www.imdb.com

Directed by Lee Fulkerson. With Joey Aucoin, Neal Barnard, Gene Baur, San'Dera Brantley-Nation. Examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods.