[grole]

Will

Now you've gone and done it. You got me searching the web for nutritional info for guiness.

I am amazed at how much the figures vary between the various sources, so I ended up settling for the calorie counter at guiness.com. According to that

Guiness has (per 100ml)

P 0.33, C 2.79, F 0.

Per pint (568ml) = P 1.87, C 15.84

In my searching I also found this article Oh my Guiness

Quotes include

Quote

A University of Wisconsin study last fall found that moderate consumption of Guinness worked like aspirin to prevent clots that increase the risk of heart attacks.

Quote

Tucker recently participated in a study that showed beer, either dark or light, protects bone-mineral density because of its high levels of silicon, which allows the deposit of calcium and other minerals into bone tissue

Quote

Guinness has a higher concentration than lighter beers of vitamin B, which lowers levels of homocysteine, linked to clogged arteries. And researchers have found that antioxidants from the moderate use of stout might reduce the incidence of cataracts by as much as 50 percent.

It's milk's line, but beer gives you strong bones, too.

"The reason, we think, is that beer is a major contributor to the diet of silicon," says Katherine Tucker, an associate professor of nutritional epidemiology at Tufts University's Friedman School of Nutrition Science and Policy.

That's good enough for me.

Now I just need to justify the copious amounts wine I also drunk later in the evening and the Indian meal. The indian, shouldn't be too bad, I am sure I have seen loads of articles on the benefits of chilies.

[Will Walshe]

grole, on Jun 3 2008, 10:12 AM, said:

Will

Now you've gone and done it. You got me searching the web for nutritional info for guiness.

I am amazed at how much the figures vary between the various sources, so I ended up settling for the calorie counter at guiness.com. According to that

Guiness has (per 100ml)

P 0.33, C 2.79, F 0.

Per pint (568ml) = P 1.87, C 15.84

In my searching I also found this article Oh my Guiness

Quotes include







That's good enough for me.

Now I just need to justify the copious amounts wine I also drunk later in the evening and the Indian meal. The indian, shouldn't be too bad, I am sure I have seen loads of articles on the benefits of chilies.

Nice work! I didn't know about the antioxidants. I think that's enough evidence to re-classify Guinness as a vegetable.

The classic excuse for wine consumption is that you're trying to supplement with resveratrol.

[grole]

I guess I had better get back to putting my training here in my training log

3/6

Fun evening today. Met up with Johan and went along to the gymnastics class he goes to.

Spent the time learning to swing and dismount on the parallel bars, doing various things on rings, some back ward roll thingies and getting the hang of getting up and onto a bar.

Hard work and rather humbling when you see the stuff some of the others do.

So, 'just' need to work on my flexibility, strength, balance and agility for a year or two with lots of practice and I might qualify as a beginner. OK, maybe not that bad, but I certainly have a long way to go.

[grole]

4/6 *!$%ing work

Got out of work and rushed home to get my stuff for Thai boxing. Called by the boss as I walked in the door, spent the evening working on critical issue.

5/6 Thai Boxing

Warm up with a sort of running on spot/punching, alternated with push-ups and stretches

Then rinse and repeat of

Punch & Kick partner or bag in various combinations
Some exercise (push ups, crunch thingies, etc)

Cool down - various light stretches

-----

Really enjoyed the session tonight. Like with tuesday's gymnastics session it is a bit disheartening to see how unfit/unskilled I am compared with some others, but this just makes me want to get better so it ain't a bad thing.

The guy who owns the gym (and is the head instructor) gave me lots of help and encouragement during the class! This may be partly because I obviously don't always understand all of the instructions given in dutch during the class (which is fair enough as I can't expect them to switch the lessons to english just for me).

Shoulders and back really achy right now, but at least my torso isn't black and blue like it was after the last session.

[grole]

Long overdue for an update here (even if there isn't much to tell).

Was back in the UK all last week after another 12 hour journey back. Am beginning to really hate Belgium. Nice drive from Utrecht down to Belgian border on a bright sunny afternoon, hit Belgium and had to sit in traffic jams pretty much all the way through Belgium, with weather overcast / rainy. Once I hit France weather was fine and managed to shoot down to Dunkirk at way above the speed limit, just in time to see my ferry leaving the dock as I cleared the passport checks. Naturally this delay meant I hit every bit of night time road works around the M25 when I finally did reach the UK.

Anyway, having real motivation problems last week. Missed about 50% of my planned workout sessions, and when I did go out I really couldn't get into it and did pretty pathetic and half hearted sessions.

One good spot was Crossfit London's kettlebell seminar. Yet again, Andrew delivered an excellent session. Met Mister-C too.

Returned to Utrecht, on Sunday night.

16/6

2 round crossfit warm up (subbing supermans and assisted pull ups, for back extensions and regular pull ups))

Practice session, working on some gymnastic progressions (beginners steps) for V-sits, a side plank thingy, knee raises on bar, chair dips, roll outs etc.

Went out to practice kicking the punch bag, but that really just wasn't happening so I came back in and had a heavy (for me) play with KB.

All out swings with 16k KB, two handed, then one handed. Wasn't counting the numbers but just went full out until I couldn't do any more. Then practised cleans, shoulder presses and snatches with the 8k bell. Really pleased with them as before Andrew's session I couldn't get the cleans and snatches without battering my wrists. Did the same with my 16K bell, but still struggling with the movements with that kettlebell and banging my wrists a bit.

[grole]

One other good thing from last week that I should mention is that I managed to get my hands on four empty beer kegs at the weekend from the landlord at my local. Left two in the UK and Johan will be receiving a couple of them this week.

I did discover empirically just why you shouldn't just press in the release valve on them without covering it with a towel or rag first. Still nothing that a complete change of clothes and a shower can't fix.

[grole]

17/06 PM

Thai boxing.

Good session! My punches are definitely improving, but my kicks are still somewhat limited by my flexibility (and lack of skill). Am getting close to keeping up with the other drills and stuff too, although my press ups are starting to be an embarrassment. switching to knee press-ups after a bit just isn't very cool!

[grole]

18/6

Crossfit Holland with Johan

Rotations, CFWU.

(Scaled) Diane

25-15-9 Reps for time.

Deadlift 60k (~60% BW)
Push up with feet in rings


Time 24m20s.

Switched to ring push ups after first round. Took lots of breathers, especially in the second round, which is where most of the time went.

=====

Really struggled with this, particularly the push ups. As mentioned in yesterday's write-up my push ups are becoming an embarrassment. I really need to spend more time on them.

Hopefully I should be able to add some pics in when Johan emails them to me.

[grole]

Just the one pic, and not very flattering

[grole]

24/6 CFH with Johan

Skills session

Failed : Dead hang pull-up

Alternating
- Jump to Chin up position, hold for 2s, take 5s to lower
- Military press x5

Mil presses 20k, 25k, 30k, 35k, 40k (F), 35k, 37.5k (PB)
Varied grips on bar lowers, then stopped after first 35k press.

A quick practice with Beer keg snatches (empty keg, keg + 20l water). The 20 litre slosh that occurs when you snatch the loaded keg up totally blew any stability I had and nearly through me backwards onto me backside a couple of times. So used the empty keg for ....

... a workout that Johan called 'Peter' but I prefer to call 'Beer and burps'

10 rounds (10 reps, then 9, ... all the way down to 1)

Beer keg snatches
Burpees (with press up)

20m 18s of sheer hell! Started off thinking the empty keg was too light, but the burpees really wiped me out. after the 6 rep round, dropped the press up from the burpees.

Johan went through the same workout beside me with the 20l loaded keg and finished in about 14 minutes.

=======

Rested & recovered for about 30 minutes then off to the gymnastics class.

Practised on the rings and parallel bars for about 30 minutes then my knee started really hurting and I sat out the rest of the lesson.

I think I may have to see the doc about my right knee, as it has been giving me problems on and off since the 'motorway overpass workout' three weeks or so back.

========

Went back home absolutely knackered and put some frozen peas on my knee for a bit.

[grole]

26/6 CFH with Johan

Usual rotations and warm up, then

5 x 3 Front Squats 20k, 30k, 25k, 40k, 45k

5 x 5 High Pull 20k, 20k, 25k, 30k, 30k

L-Sit progressions

Right knee still painful. Alternated hot/cold compresses a few times before bed.


27//6 Rest day

A little bit of gymnastic progression practice then attempt at early night, but took ages to get to sleep.

Right knee still painful. Alternated hot/cold compresses a few times before bed.


28/6 CFH with Johan

Short session due to oversleeping and arriving late plus Johan having family commitments afterwards.

Bear complex practice.

2x round of 3 sequences (Wood staff, 9k bar)

4 rounds of 5 sequences (20k bar, 20k bar, 30k, 40k)

Need to work on cleans!

!%$^@ right knee still painful.

[grole]

30/6 CFH With Johan

A sort of Cindy ladder

On the minute
1 Jumping rope pull up
2 Push ups on paralettes
3 Air squats

Multiplying numbers each round, resetting count when failed to complete in minute

R1 1,2,3
R2 2,4,6
R3 3,6,9
R4 4,8,F
R5 1,2,3

and so on up to round 15. Couldn't manage to get the 4,8,12 round completed in one minute. Totally down to the push ups, even when I started restricting ROM.

Push ups continue to be an embarrassment for me, must do something about this.

Right knee a lot less painful

01/07 AM 20km Cycle (To work)

Slow steady pace. Once my legs get used to cycling again may start upping the rate and using an interval timer.

Right knee getting a bit sore by the end of the journey

[grole]

1/7 PM 20k Cycle (back home again)

Slow and steady again.

Knee definitely getting sore again.

[nickyhusky]

Knees are a bugger. mine have played up at various times in the past. I found that if you push them when they're sore they get worse.

[grole]

nickyhusky, on Jul 3 2008, 08:31 AM, said:

Knees are a bugger. mine have played up at various times in the past. I found that if you push them when they're sore they get worse.

I wish I could figure out what sets it off.

After resting up for a few days it seemed to get worse.

Sometimes when I work out my knee is quite painful in the evening, other times it is fine.

After a work day of Bus, Train, 20 min walk to the office, 8 hours at a desk, 20 min walk, train, bus : My knee hurts (more often than not).

Certainly at the end of a 20km bike ride to/from work I was starting to feel each downward push with my right leg.

It is never 'really' painful, just different levels of soreness.

Part of the problem is that the soreness appears to be delayed, so I am never exactly sure what is causing the soreness. Is it extended inactivity, impact related, or movement related.

The only time it started really hurting during an activity was during a gymnastics session. But during that session I had just been doing stuff on rings and parallel bars, so there shouldn't have been any effect on my knee. However this session was a couple of hours or so after the Beer barrel snatches and burpees session, which probably would have involved the knee enough to cause pain.

Grrr

[grole]

2/7 - 7/7 Resting up

Trying to rest up and let my knee recover a bit. See if this makes any difference.

Back home in the UK for the weekend.

[grole]

6/7 - 8/7 Sick with summer cold

Off work yesterday and today.

8/7

During the day

Assisted chin ups practice with thin Iron Woody band.

Either foot in band x10 or knee in band x4

PM

Had a go at The Bear

Intended plan 5 rounds of 7 sets

Power Clean
Front squat
Press
Back squat
Press

Without putting bar down during a round.

R1 8.7k (just my Decathlon 1.75m bar)
R2 18.7k
R3 29.7k
R4 39.7k F 2nd set, 34.7k 3 sets, 31.7k 2 set
R5 32.7k

In round 5 each set was more like individual lifts rather than a sequence

A bit disappointed but I can live with that. As always it gives me something to improve on. Having difficulty going from front squat with bar on shoulders/arms to press. Need to have a chat with Johan for some corrections methinks.

Chickened out a bit as I didn't really have the option of dropping the bar in the 90cm gap between wood stove and coffee table in my living room.

[grole]

9/10 Extra rest day.

Was ready to go to Thai Boxing, but decided not to. Taking it easy for a bit as my knee seems to be getting better and I don't want to mess things up again. Going to try sticking to one on, one off routine for a few days.

Johan away next week, so should be able to fit in two or three Thai boxing sessions next week.

Continued trying to grease the groove with assisted chin ups. Each time with thin band, doing either 4 knee in band or 10-11 with foot in band

10/10 PM CFH with Johan

More of a skills session than anything

Warmed up with some yoga sun salutation (I think thats what they were called)

Practised cleans., lots of cleans, staff, 20k bar, wall ball. Rinse and repeat with a couple of press ups mixed in and loads of corrections.
-------

Later (at home)

Continued GTG Assisted Chins. 4 knee-in-band or 10 foot-in-band. Struggled a bit this evening probably just tired.

[grole]

11/7 Rest day

Continued GTG pull ups

13 w foot in thin band, 4 knee in band

12/7

Continued GTG pull ups

15 with foot in thin band, 5 knee in band.
I guess I should mention this is with a doorway pull up bar. So foot in band means more assistance and reduced range of motion.

9:30pm

Crossfit Warm up.

2 rounds, 15 each OHS, Situps, Supermans, Assisted pull ups (med band) , Parallette Dips.
My dips are definitely improving.


Untimed Magic 50 20, 16k bell

Still struggling with snatch with 16k bell

Two rounds wiped me out.

I should have done this much earlier in the day, I am sure I could have done more earlier in the day rather than waiting until I am tired (and hungry). Too much procrastination on my part.

[grole]

13/7 Rest day / Working

14/7 Unplanned rest day - Didn't finish work until 10pm

15/7 Thai Boxing.

Good session. Arms a bit sore after and only a few minor bruises. Press ups still embarrassing

Continuing to GTG with assisted pull ups (thin band). 5 knee in band, 15 foot in band

16/7 AM

Thought I would check my unassisted pull ups. Managed 2 pull ups, but the second probably wasn't good enough to count as an official pull up as chin barely reached bar. Due to low bar (in 2m doorway), pull ups done with knees in front of body (but not quite to chest).

Still aiming to get to 5 DH pull ups by the end of the month (started at 0 last month). Have some doubts as to whether or not I will succeed, but I reckon it is within reach.