ZombieFit

Fitness

Day 4 of the Paleo diet.

by on Feb.03, 2010, under Fitness

So I’m on day 4. I’ve gone completely cold turkey on all refined carbs, caffeine and sugar. Things I’ve noticed:

1. Improved alertness throughout the entire day.
2. Noticeable increase in sensitivity to my insulin response. (blood sugar levels)
3. My cravings for refined carbs are starting to subside, although I want a cup of coffee like a mo’fo at the moment.
4. Still having problems getting the proper ratio of vegetables in my diet, and will be concentrating on eating fruits with very low glycemic loads (nectarines, strawberries and grapefruit) so as to off-set my reliance on those type of carbohydrates.
5. Have only worked out once since I started the diet (on Monday) with no averse effects. Will be doing yoga today at lunch, so we’ll see how I feel afterward.
6. Food seems to taste better, although I’m not sure if that is from purchasing organic food. . . .
7. There is definitely something going on with my body. Most of the websites/articles I’ve read consider this the body cleansing itself. I’m not sure if I’m reacting adversely or complimentary to the diet, I just know I’m reacting.

Anyways, I’ll keep y’all posted as I continue this lifestyle change. If anyone has any questions, comments, or whatever, hit me up through the comment section.

And for some awesome info on the paleo lifestyle please read:

www.robbwolf.com

www.paleodiet.com


www.thepaleodiet.com

www.marksdailyapple.com

**update – just got back from yoga. It went well, although I was famished directly thereafter. Also, I weighed myself, and I have lost 5lbs.

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Importance of Rest & Overtraining

by on Dec.11, 2009, under Fitness, Rest day

A lof of parkour practitioners (I’m looking at you Jeff and Jesus) are so psyched up to train and condition that we forget one of the key parts of every training regimen.

Rest.

Parkour and the type of conditioning we do at ZombieFit is strenuous and can often cause injuries; either through imperfect form, overexertion, over-training, or just stupid bails. You MUST rest. By not resting you’re not allowing your body, and its corresponding musculature, ligaments and joints, to properly heal. I’m not just talking one day after five days of training. For every three to five weeks of training (using a 3 on, 1 off schedule) you should take ONE WHOLE WEEK off.

Yes, I just said that. ONE WHOLE WEEK. Parkour is extremely high-impact. Yes, conditioning can improve your muscle strength and flexibility, and even your recovery. But after a certain amount of time (different for all persons) your recovery will continue to slow down. You’ll notice decreased performance and you have an increased chance of injury. You have the rest of your life to train. Ensure you can do so.

Take a deep breath. Relax. It’s winter. Watch some pk videos and eat healthy. GET SOME REST, and come back harder, stronger and faster.

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WOD: 11/18/09

by on Nov.17, 2009, under Fitness, WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 jumping jacks and 5 burpees.

WOD 25
Tabata This

This is a CrossFit WOD where you use the tabata protocol for four exercises. Air squats, push ups, sit ups and pull ups. This means that you will be performing 8 sets of each individual exercise which includes 20 seconds of work, followed by 10 seconds of rest. Read this post for a more in-depth explanation. In this exercise, there is NO rest in between the exercises. Once you have finished with squats, you immediately start with push ups. Keep track of all repetitions completed for each set. At the end of the WOD calculate the total as your score.

étudiant:
Complete a 1/2 Tabata This. Instead of 8 sets for each exercise, only complete 4.

avancée
Complete the full Tabata This workout using any substitutions necessary, i.e. jumping pull ups for pull ups or push ups on your knees instead full range of motion push ups.

traceur
Complete the full Tabata This workout using correct form and full range of motion for every movement.

Post total reps to comments.

Cool Down
3 sets of 5 parkour squats.

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11/17/09: Rest Day – Tabata & Anaerobic Capacity

by on Nov.16, 2009, under Fitness, Rest day

Rest Day!

Familiarize yourself with “tabata” sets. A tabata set of a given exercise is to complete as many reps of the assigned exercise as you can within 20 seconds followed by 10 seconds of rest. Repeat this seven more times for a total of 8 intervals, which is 4 minutes of total work per exercise.

The tabata protocol was created by several Japanese scientists who were trying to determine the effect of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and V02max. (If you want to check out the actual published article, go here. The study proved that the above-referenced protocol increased aerobic (endurance) capacity and, more importantly, anaerobic capacity by 28%, whereas the purely endurance training did not improve anaerobic capacity at all. Now, why is this important to a traceur?

First, you need to know what anaerobic capacity is. “Anaerobic” means “without air” or “without oxygen.” Anaerobic exercise is a short lasting, high intensity activity where the demand for oxygen from the exercise exceeds the oxygen supply. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. In other words, anaerobic capacity is the amount of power available to a person when their oxygen system is depleted.

Without going into the various energy systems in the human body (we’ll save that for later, promise), it is possible to recognize when you’re using anaerobic power. Think of running a cross-country race (or any other long distance). If you were to sprint at the end of that race while your oxygen system was depleted, you would be using your anaerobic power.

This is important to those who practice parkour as there may be a time when your oxygen system is depleted and you need additional power to jump a gap, climb a wall or perform a difficult vault. Having that reserve of anaerobic power will be essential to completing that movement.

Additionally, performing exercises using the tabata protocol will not only increase that anaerobic capacity, but also increase your cardiovascular endurance and functional strength.

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WOD: 11/14/09

by on Nov.13, 2009, under Fitness, WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 22
Today we are working on the press progression of movements. PLEASE READ THIS PDF

étudiant:
Practice the press movement. Make sure that your feet are shoulder width apart with your elbows below and forward of the bar.

Perform 50 repetitions of the press using a broomstick or pvc pipe. This is NOT a conditioning WOD.

Perform 50 repetitions of the push press using a broomstick or pvc pipe. Ensure that your dip is not too deep. It should be about 1/5 of a squat depth.

Perform 50 repetitions of the push jerk using a broomstick or pvc pipe. Your set up is the same with this movement as the shoulder press and push press. Instead of driving through the dip (like in the push press) you will dip for a second time, causing your body to move underthe bar.

Pause after each rep and correct your form. Think about the movement each rep. Double check your feet, bar and elbow position. If possible, perform the movement in front of a mirror.

avancée
You should be familiar with all three of these movements. If you are not familiar with any of these movements, perform the exercises at an etudiant level. If you have some exposure, but require a spot, then keep the weight on the bar very light. Work on your form now, so that the strength may come later.

shoulder press sets of: 5, 5, 3, 3, 1, 1, 1.
push press sets of: 5, 5, 3, 3, 1, 1, 1.
push jerk sets of: 5, 5, 3, 3, 1, 1, 1.

traceur
The traceur should be intimately familiar with all three of these movements. Work towards your one rep max.

shoulder press sets of: 5, 5, 3, 3, 1, 1, 1.
push press sets of: 5, 5, 3, 3, 1, 1, 1.
push jerk sets of: 5, 5, 3, 3, 1, 1, 1.

Post weight to comments.

Cool Down
3 sets of 25 push ups.

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