Friday, July 31, 2009

Fat Free...

First of all let me say thanks to Brett for letting me contribute to his blog, which I hope I can help a few peaple out regarding their diet.

Cooking with Fat:

As we know when cooking flesh, we subject it to a certain amount of heat for a certain period of time, and most times this includes the fats/oils we have added to the pan or meat. Depending on the specific profile of the fat this can cause structural damage to the fatty acid chain, oxidising it, and increasing its risk of damge once inside the body.

The most stable fats to use are saturated fats, these are solid at room temperature and can be heated to a relatively high heat without change in structure (its smoke point). Monosaturaed fats are next, such as olive oil, and majority polyunsaturated fats should not be subject to high heat at all.

A good saturated fat source for cooking is of course butter, but longer cooking time with butter can burn the sugars and proteins still present. An extremely stable source is beef tallow and lard. These are made using the rendered fat from beef fat or pig fat, repectively. Dripping and lard available at the supermarket in nutritionaly void as it is so highly processed and an be hydrogenated depending on the source.

Heres a quick guide to home made beef tallow (or lard) that I have used to make an excellent cooking medium:

Obtained about 500g kidney fat from the butcher at riverside gardens that only has local grassfed cattle.

Remove any pieces of flesh or blood vessels then cut it up into very small cubes, or alternately you could throw it in the food processor for a few seconds. Layer it out in a large oven safe dish. Have oven pre-heated to 120'c (for fan forcred).

Place the tray in and leave for around 2-2:30 hours. The fat will melt out of the fat tissue and pool at the bottem. Do not leave in so long that the remaining tissue (now crackling) burns.

Remove and drain the dish through a seive to get the clear fat, squeeze out any remaining oil from the soft crackling.

Place the oil in the fridge which will turn white and solid. This can then be broken up or simply cut of whatever you want to use in you cooking. The crackling can also be added to fried foods for extra taste and 'crackle' and will provide a bit more fat to dishes as some will still melt out of it. Or you can eat it on its own with some paprika and lightly salted.

There you have it, some easy to make cooking oil that tastes great, wont oxidise under most cooking conditions and nutritionally sound with a good n-3/n-6 balance and vitamins E and D.

Did I mention I got the fat from the butcher for free...

If anyone has anything they'd like to ask or post on please comment, I'm here to help.

Thursday, July 30, 2009

Relentless Walrus

66mins for 11 km!

I ran this morning to suss out if I would enter the 10.5km or the half marathon.

I think after this mornings plod and my after effects a 10.5 is on the cards.

When i get home Muscle Ups for strength!

Wednesday, July 29, 2009

Wed morning Fun

Warmed up with 800m in 4 mins, Catalyst Athletics Dynamic ROM warm up, 800 in 3:22

Then procrastinated setting up for Cindy!

Did Cindy and got 19 rounds and 3 pull ups.

Then worked Push Jerk finishing with two singles at 80kg.

All in all a good morning!

Tuesday, July 28, 2009

Saturday Session at SXF

This pic is of the last session I have done, I am recovering from the flight from Perth and have a little hammy issue that I am going to rest a bit.

I should be back on the Wagon tomorrow :)

Monday, July 20, 2009


First a set of 3 at 140kg - felt pretty good so I had a crack at a single PB and success at 155kg.

I am not super happy with the form of the single but it went up.


Spot the difference between a good and a bad front squat?

Did a DT variant at the CFNQ box yesterday and 60 hang power cleans later my traps are feeling it. Hoping to hit some deads later today.

Saturday, July 18, 2009

Feet are torched!

ran for 45 mins in five fingers on cross country track and my feet are telling me about it! Too big a jump from 800m to 7km(dumbass) or the plus side everything except the underside of my feet still feels fine.

30 MU for time 9:01 no PB but not bad. - Something to chase Steve.

Gear is ready and waiting for you.

Friday, July 17, 2009

Another PB(sort of)!

BFA this morning 63,100(feet held because stomach feels like it has had a chainsaw through it still from 150 GHD sit Ups)and 9:16 massive PB now I am chasing sub 9 and 8:50 to be exact which is the fastest I have ever run that stinking mile and a half.

More running tomorrow and Sunday(for chocks) - watch this space for running overtraining injures :( and Deadlift withdrawl symptoms.

Thursday, July 16, 2009

Yesterday and Today

Yesterdays Workout is taking its toll!! 150 GHD Sit Ups never leaves me feeling spritely the next day.

This morning I did a Lynne which felt flat but actually turned out to be quite on par(well slightly under) with the one we did with Scott and Craig end of last year.

Pretty happy with that.

Dredging through some old forum stuff and found conjugate periodisation and it sparked my interest. Pre Lynne I did a pyramid 3,5,7,9 reps of Press at 40kg using the 'dynamic method'.

Wednesday, July 15, 2009

Cookie Cutter Program

Crossfit is a cookie cutter program - by definition a Cookie Cutter program is the same for everyone regardless of individual differences or circumstance.

The reason Crossfit is a CCP is because it is training everyone to increase their work capacity across broad time and modal domains by was of using functional movements carried out at high intensity.

So for crossfit to be accepted by someone it is first paramount that they see the goal of crossfit as their goal instead of just reducing body fat or looking better.

My contention is this, that individual modification of Crossfit is possible to achieve what individuals want whether it is strength predominantly or cardio performance. The likes of Crossfit Strength Bias will probably not facilitate an even improvement in all elements of fitness but will still facilitate an increase in all elements with a bias to strength improvement, there is always a trade off.

As Trainers it should be remembered that everyones goals are different and it is rare that someone is going to have goals that align perfectly to those of Crossfit(exceptions being Military/LEO and Athletes in a GPP phase of their periodisation. Some people want to lose weight(Crossfit with a bias to longer Metcons and a focus on diet), some people want to be stronger(CFSB or Rutmans MEBB), some want to be faster at running for an upcoming fun run(CF supplementing a roadrunners type program).

Everyone is different

This morning was largish - warmed up with a 500m row, 800m run and about 100 DU but not unbroken.

3 sets of 5 Front Squats at 80kg which is about 85% of current 1 RM (fith reps were all struggles)

5 rounds of 30 GHD Sit Ups/25 Hip Extensions in 18:30ish not a PB

Ran to work in the volleys - approx 5km at 6 min kms but the longest distance i have covered in these shoes yet and no injuries touch wood!

Monday, July 13, 2009

Commando inspired PBs

Coming off the back of a nail biting, crossfit filled rest day I was pumped so this morning I managed:

71 Continuous Double Unders in my Warm Up (PB)
1 RM OHS of 65kg(PB)
WOD time of 26:44 (PB)

I did the Pull up WOD 3 Weighted,5 Strict and 7 Kipping for 10 rounds.

Sunday, July 12, 2009


A short WOD yesterday and nothing but following the Crossfit Games today.

Check out the updates on CFNQ comments if you want.

I am thoroughly sore in a good way.

Thursday, July 9, 2009

Day of joy!

For whatever reason I was dumb enough to take Cheng's time as a challenge at a WOD I know I am pretty average at and it owned me! I have been flat all day(possible signs of overtraining).

So rather than rest I took the opportunity to jump on the payback train with two WODs I knew I could perform at :

1st WOD 1715hrs CFNQs Tanya Wagner WOD: 50 DU then 3 rounds of 7 C2B Pull Ups and 5 60kg C&J followed by 50 DU

Owned it - I could have been better on the C&J if I was STRONGER and enjoyed putting myself through pain more but I did two beautiful sets of 50 DU unbroken and 3 sets of Chest bruising pull ups no worries all done and dusted in 5:06 my ego needed it.

Trained a client and noticed I still had my 33kg bar set up for Randy so I gave it a red hot go.

Pacoing plan was for a 6 min effort 12 in about 45s then rest the remainder of the min...ambitious much?

12 Power Snatches in 45 seconds twice and then that pacing strategy grew old then 26 in the next 3 minutes gave me 50 at 5 mins(I was starting to worry I might not catch berry but..) a set of 9, an 8 and two 4s had me done at 7:35!

I wish I hit my WODs with the same intensity that I hit the stairs to log on and see if I beat his time!

Wednesday, July 8, 2009

Filthy Fitness

What is Fitness?

Beside the obviously rigorous definition offered by Coach and Crossfit fitness can definitely be classified as a subjective variable especially when used conversationally. If asked if you are fit many will defer to the negative while conjuring images of Commando Steve, Speal or even the person who last beat you by more than 20secs on a workout. So conversationally fitness is relative to the yardstick that you hold the person whose fitness is under discussion.

This discussion comes about because my perceived fitness failed to hit the mark tonight.

An E-pen friend Cheng from SouthernXfit did filthy fifty in 26:05 and said (without having ever worked out with me) "you probably have me on this one".

I replied that my current PB was 28:10 but that I would give it a hit out tonight - now I believed the hype that Cheng had slung my way so I was ready for a 2:30 PB to show him he was right - Unfortunately that didn't eventuate I got a 28:50.

So I am pretty happy with tonights hit out but I am bit disappointed I couldn't live up to the hype.

Are you fit?

Tuesday, July 7, 2009

new 2.4 PB

Ran a 9:54 2.4 this morning volleys and all.

Monday, July 6, 2009

Deads, Swings and Double Unders

I think I kicked the virus at last!

This morning I did 3 sets of 2 deads at 140 - pretty happy with that, still on the long road to picking up 160 once.

Then I had a go at the CFNQ Sunday WOD which was CFBs at some stage earlier:

10 rounds of 15 swings and 15 DU - cruised the first 3 rounds then lost my round a minute status at about round 5 and finally finished in 11:11 with the worst case of forearm pump ever!

On a side note I noticed OPT is prescribing triple unders in his WODs.

Breakfast is Bacon Chops from the new Angelinas deli in Fairfield waters - I hope they are good!

Sunday, July 5, 2009

Im back! NorCal On Ramp Day One WOD

Warmed up with the Day One WOD for the on ramp:

300m Run, 15-12-9 (Push Ups, Body Rows, Squats) 300m Run 5:15

Then looked for a 1 RM Front squat F at 100 and succeeded at 95kg.

Saturday, July 4, 2009

Check this out Steve - Solid Nutrition advice

Matt Posted this at CFB and I have been following Byers Blog since Robb Wolf linked to her on his blog.

Solid advice/challenge.

Friday, July 3, 2009

Playing with triples

Did deads yesterday 5 sets of 3 at 130kg

and Today did strict press 3 at 60kg and 2 more at 62.5kg

Probably be Strength for the next couple of Days until this virus leaves my system!

Thursday, July 2, 2009


F'n runny nose and little fever.

Feel like shit but hopefully I will give some deadlifts a hit today!

Problem is Warming up gases me too much!

Wednesday, July 1, 2009


PBed my snatch with a neat 40kg, Errica learned the hard way about active shoulders - slight subluxation!