Wednesday, 18 Aug, 2010

Posted by Mandee on August 17, 2010   |   35 Comments

Weighted pull-ups 1-1-1-1-1-1-1 reps

Dave Lipson 165lbs (BW 215lbs). Post loads and body weight to comments.

Compare toย 100314.

Bacon grease: the fountain of youth?

โ€œThe Soft Science of Dietary Fatโ€– Gary Taubes

“Mainstream nutritional science has demonized dietary fat, yet 50 years and hundreds of millions of dollars of research have failed to prove that eating a low-fat diet will help you live longer”

Question of the Day- Does a “fear of fat” still plague your household or guide the eating habits of anyone you know or care about?

35 responses to “Wednesday, 18 Aug, 2010”

  1. klowe says:

    re Fear of Fat.
    Unfortunately yes. It took a lot of reading and understanding for me to come to the conclusion that the right fats are indeed friend. My observation is that the only way a family member will make the change is if they do the homework and research on their own. Believe me….I’ve tried sharing the knowledge I’ve gained and tested but years of official government indoctrination and bastardization of fat usually makes my points about fat being healthy fall on deaf ears. It is frustrating but shy of anyone in my house I’ve pretty much given up. I’ll tell them where to get good info if they ask but otherwise….I’m done.

  2. Emily D. says:

    Love this pic!!! Tracey is one hot mama!!

    • tracey says:

      AWWW! thanks Em. All I can think of while looking at this picture, is the grass that made me itch from head to toe. IT WAS HOT as a mofo for sure! ๐Ÿ™‚

    • Emily D. says:

      my ankles are still all eaten up from that grass.

      Hot and itchy…such a bad combo!

  3. Naveen says:

    QOD: yes – me. Don’t get me wrong, I eat a high-fat diet, but that doesn’t mean I’m not afraid. I follow a pretty strict paleo+dairy+beer diet, measuring everything and currently keeping daily carbs at 60g/day, protein at 250g, fat at 180g (lots of it saturated). I’ve read a ton (Gary Taubes book, 2 of Barry Sears’ books, lots of blogs), have some biochemistry/physiology background and am no stranger on PubMed. There is no consensus in the science community – it’s easy to find studies backing up every point of view – and some of these are based on completely ridiculous experiments (for example, starting with mice that are genetically engineered to develop diabetes, then feeding one batch a high soybean oil diet and one batch a high casein diet). I believe that my current dietary beliefs reflect the best course based on what I know, but still, it’s impossible to forget what you’ve been hearing for your whole life, especially when you’re staring down a mountain of ribs (sauce on the side), and with so many people and publications continuing to disagree with you.

    btw, I did weighted pullups last Thursday (weird numbers because we were using KBs): 40, 85f, 61f, 61f, 53. The 61 was only an inch away both tries… next time.

  4. Aaron says:

    Not anymore…I like to fry my bacon in a couple teaspoons of butter every morning. Then I get the rest of my fat during the day from walnuts, almonds, avocados and evoo. But like Kevin, it’s been an evolution for me. My old diet habits consisted of low fat, high protein and lots of bread and pasta. Now I welcome the fat, plus it tastes so damn good. I really try to follow zone but measuring everything just doesn’t happen everyday but it has made me much more conscious about eating balanced everytime I eat, including my snacks.

  5. Aaron says:

    65(prev pr)-70-75-80-85(pr)-80-70 (bw 143)

  6. Tye says:


    First time with weighted pullups, fun stuff.

  7. Jake Naumcheff says:

    Strong work by everyone this morning. Kudos to Chris for breaking the belt and getting a solid lift of 130#

  8. Aaron says:

    130?!? Broke the belt?!? WTF?!? Don’t know about the rest of you, but I’m looking forward to the hockey season.

  9. Justin says:


  10. Tasha W says:

    Tracey, I love seeing those pigtails a flyin’!!!

    • tracey says:

      Thanks girl! that was Stacy’s idea for the pigtails…since I can’t sport a full on pony. ๐Ÿ™‚

  11. Robert S. says:

    How many times has someone said to me, but that’s so much fat or I don’t need that much fat in my diet. It has been shoved down our throat for years, and the simple observation that Americans have been getting fatter and sicker over that time frame should be provide enough evidence to help us understande that this may not be working. Like Kevin, I have tried to get folks around me to understand what I feel like would be their best course for nutrition, but most times it’s a lost cause. I must admit that I enjoy researching and talking about nutrition so much that I still bombard people with my thoughts.

    As far as what I do, I have changed up where I’m getting my fat from over the last couple of months. All of my fat comes from either animal sources (Grass fed beef/butter mostly), coconut milk/oil, and a crap load of macadamias. I toss in the occasional handful of cacao nibs too.

  12. Kyle Mosier says:


    I couldn’t get one after I matched my PR from this time last year, but I think my bodyweight (175 – 180) has gone up by about 5 pounds, so that is probably the difference.

  13. Penelope says:

    5-8-10(PR)-12X-12X-12X-12X (Strict PUs).

  14. Jake Naumcheff says:


    PR by 20#

  15. dunnbball says:

    At Crossfit South Shore on Long Island…

    Warmup and 10 minute Ring Dip Ladder with Red Band

    WOD in 16:43 of
    800m run
    9 Bear Complex @ 65lbs
    400m run
    7 Bear Complex @ 65lbs
    200m run
    5 Bear Complex @ 65lbs

    Bear Complex: Power Clean to Front Squat to Push Press to Back Squat to Push Press then back to starting position

    The push press from the back squat position was my limiting factor. It was much harder than the push press from a front squat position.

  16. Robb Dempsey says:


    matched my PR from last fall, but failed with 2.5 extra pounds. pretty miserable.

  17. Robert S. says:


    75 was my previous pr, so today was a good day.

  18. LeshaS says:

    No strict PU’s ๐Ÿ™
    Ring-rows with 20 in box under my feet
    Strict PU’s with skinny blue band

  19. Mandee Miller says:

    5 – 8 – 10 – 12 – 15 – 17.5 – 20(x) – 20(x)

  20. Patrick says:

    55-65-80-90-100-110-115(pr) BW 165

  21. Tasha W says:

    Same wod as Lesha. Band pullups and ring rows with 12″ box. Started w 11 pullups, down to 5 last time. 5 box ring rows each time. All the gals in 430 worked hard and did really well!!

  22. Patrick says:

    QOD: My wife is a “fat-o-phobe” and I’m sure there are Snack Wells and a multitude of other 100 calorie carb packets in the pantry. Unfortunately, she’s part of the WeightWatcher, Jenny Craig, NutriSystem, USDA, AMA herd. Mooooo… happily chewing her cud right up to the gate of the slaughter house. I love her, but I can’t change her. Ain’t gonna try.
    I agree with Kevin, it’s a waste of energy and time to try and change peoples minds about fat. It was hard for me to wrap my mind around also, like Naveen I had to look into the literature. I was amazed to find that what was taught as the absolute truth of Fat = Atherosclerosis/Cancer/CAD/Death is based on such flimsy research. It took me well over a year of CF’ing to figure out that I just can’t recover on the Zone diet fat recommendation. But, that’s just me, YMMV

  23. klowe says:

    100, 110, 120, 130, 140x, 135, 140 (chin to bar. Jake said it was ” iffy” if chin made it over) – so X

    I think 145 was old PR so was a bit off today. The 5 hours of yard work might have something to do with it. Who knows? Who cares? Next time!

    • klowe says:

      had to go back to 10-19-2009 to find the last time I did weighted pullups (man time flies…does not seem like almost a year ago!)

      Old PR was 135. So it was a tie – so close on the 140pr – ugggh

  24. Kerri says:

    Band pull-ups with skinny band, then added another skinny band a couple sets in

    5pull-ups/5rr on 12″ box each round.