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following on from the CFFB experiment (and finding it wasn't really what I wanted) I'm now looking more at a self programmed strength element built around the CF mainsite. Planning on doing 3on 1off, with 2 days of strength + metcon and 1 say just metcon. I'm also thinking about adding in the GWOD in to this as it appears to be mostly skills based and shouldn't cause too many problems.

Anyone got a view?

In a similar way to Mister C, I'm now planning a change in direction.
I want to get back to my old body and get strong again, but want to maintain a decent level of general fitness. To this end I've been looking at both CF strength bias and CF Football. I think CFFB looks like the best of both worlds and seems to have a system I am comfortable with following on a day to day basis.

Has anyone had expereince with either CFSB or CFFb and care to share any issues or positive stories?

Have to also say I'm looking forward to knocking back the milk again...

Inspired by the resurrection of the paleo shopping thread I thought about how no one had or talks much about herbs and spices. I think of myself as a bit of a foodie and the herbs and spices in my cupboard, fridge and garden are the cornerstone or make or break in most of my meals.

It's easy to transform some sometimes bland paleo ingredients in to culinary masterpieces with a little bit of knoweledge and some cupboard space.

Spices - My main spices are cumin, turmeric, fenugreek, garam masala, chilli powder, coriander and smoked paprika. Adding these to chicken with some chopped tomatoes is an instant curry. each of them alone, and in the right quantities, can transform a dish. Normally it's just a sprinkle of each or one or two. Make sure you get the proper spices and not spice mixes whose main ingredients are normally sugar and salt. Garam masala is a favorite of mine and I use it in most curries, either to marinade the chicken in (with some ginger and garlic) or in the sauce. Also Cumin gets added to probably about a third of all the meals we have, curries, chillies, tagines etc. If going for a proper curry then it pretty much all gets used! You can cook a big batch of chicken thigh tikkas early in the week and then use them as snacks or meals later in the week (just marinade the chicken for an hour or so in ginger, garlic, a bit of EVOO, juice of 1/2 lemon , turmeric and a little chilli. you can add some plain yogurt mixed with garam masala about 20min before then end then grilling (if you're also doing dairy). If you learn how to use these then you can really mix up some basic ingredients which I find vital in keeping the family interested when cooking for everyone.

Herbs - Find some flavours you like by going to a garden centre and smelling or rubbing the leaves of some herbs, they pretty much taste as they smell. When you find 4 or so that you like, get a big pot and plant them in your garden, window box, outside the kitchen door. There are some more hardy than others - I think you could grow mint and rosemary on the moon pretty much but basil is hard to keep going. Once you have a little herb garden somewhere you can pretty much bung them in at any point in the cooking process. marinade, saute with onions for a base for a sauce, in to the sauce for a slow cook, sprinkle on top for a bit of punch at the end. The more robust the herbs the eralier it's best to use it in the cook. rosemary need to be destalked, leaves bruised and added early (or used for marinade) for example. Some favorites of mine are chives - great on scrambled eggs; thyme or lemon thyme - great in a cottage/shepherds/fish pie or anything with onions really; rosemary is great with beef joint or lamb shanks; mint obv with lamb or as part of a lamb burger mix for the barby; basil is great in salads or added to italian style tomato sauces; coriander is a great finisher for curry and also great in thai food or in a thai style salad with red onions etc. You can also use dried herbs in much the same way but these need to be cooked to get the falvour out of them.

Hopefully that's useful to some, just thought I'd share.

Should you feel overtrained as you step up your training?
I've stepped up recently and towards the end of my cycles (4 on 1 off) I've been feeling overtrainined - mostly affecting sleep. I was thinking that this should really be part of the training effort, i.e. to use cues like this to tell you when to have a rest day. Also that prehaps you should feel overtrainined now and again to ensure your body is being pushed. What're your views?