Shroom TECH Sport - Review

About 6 months ago I listened to Robb Wolf on the Joe Rogan podcast discussing Onnit Labs products. Joe Rogan was asking Rob about what he thought of the ingredients in some of the Onnit labs products. To sum up Robb Wolf said they were all natural so he saw no reason not to try them. Joe Rogan said they are all amazing products and he loves them all.

Then last month, the owner of Onnit Labs was a guest on the wodcast podcast. He explained his products very well and the one I was interested in most was "Shroom TECH Sport". There's lots of explanations of what it does on the internet but basically it gives you 50% more oxygen while working out. To me this sounded too amazing not to try because I'm always gassed during workouts.

It arrived last weekend so I decided to test it.



Test Plan

8 hours sleep the night before
Paleo food the day before
Train fasted
Train at 7am (1 hour after waking)
Leave one day rest between workouts

Train the below workout:


"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

The reason I chose the above workout is because I know it gasses me out, it's long so any differences would show up in a big way, all the movements require little skill, and my rowing is very consistent.

Control Result

Time: 52 mins 42 seconds

Test Result
( 3 Shroom TECH Sport pills were taken 45mins prior to workout start as per instructions on the bottle )

Time: 51 mins 34 seconds

Conclusion

Does nothing.

I did not feel any different between workout 1 and workout 2. When I do the same workout back to back I always improve my result so a 68 second PR in such a long met-con is normal for me. Had no feelings of being energised and my recovery between rowing, burpee sets, box jump sets, and 800m felt no different.

Irrelevant information: I did the workouts with a friend who got around 45 mins

This was a pity because I really wanted this product to work after reading a lot of bad things about Aubrey Marcus (WarriorPoetUS). There are a lot slandering comments about him on the internet related to phishing scams and people lose respect for him because he has another company that sells vibrators for men.

I also wanted this product to work so I could train harder. I will not be using it again and will make use of Onnit's refund policy. I'll update this blog post with how the refund goes later.

The Arttu Winter 2013 Strength Cycle

I'm following Arttu's strength cycle to the letter, doing no other work in the gym. I'll go in the gym, do the menu, and get out to rest/recover. The only other things I'll do myself is mobilise before, stretch after, eat clean and sleep well. I've no idea what he has in store, and that's the best way if I'm going to follow blindly. All I know is that we'll do it until Christmas, then test maxes again.

Pre Cycle (3 weeks)
Before we start focusing on increasing strength, I want to know your strength goals, where are you looking to be at and what kind of weights you wanna be throwing up? Also what is your biggest weakness (as in what is your weakest lift)?

Let's spend the next few weeks finding your PR's on all the big lifts and movements.

Back squat, front squat, deadlift, clean, snatch, OHS, press, bench, weighted dips and chins. I want these spread in to a span of 2 weeks or even 3 weeks, I want you to wake up in the morning and have the feeling that today I can lift some heavy sh*t! You have to be physically and mentally ready when hitting your 1 rep maxes. Once we find your 1 rep maxes then will start to focus on increasing those numbers and attacking your weaker points. The way I want you to divide them (whatever day you start on): Day 1: Back squat Day 2: Snatch Day 3: Clean Day 4: Deadlift & Bench Day 5: OHS Day 6: Press Day 7: Front squat Day 8: Weighted chins and dips This does not mean to go 8 days straight I want you to have at least 1 rest day in between. Result

Day 1: Back squat 110kg Day 2: Snatch 73kg Day 3: Clean 92kg Day 4: Deadlift 145kg & Bench 88kg Day 5: OHS 95kg Day 6: Press 62kg Day 7: Front squat 92kg Day 8: Weighted pull-up 26kg and weighted dip 40kg

Week 1
Plan is to take the 1RM numbers found in the 3 week pre-cycle and work on building lifts at 85% of that. Increasing numbers until 10 reps at 85% of pre-cycle 1RM is accomplished.

Irrelevant to the strength goal, but so as not to lose all cardiovascular ability. There will be short, 4-8min met-cons thrown in.

Day 1: 3 Pos Clean 70%/75%/78%/78%, 3-3-3-3 Jerk 3-3-3 FS
Day 2: Hang Pwr Snatch 55%/65%/75%, Snatch Pull 80/85/90, OHS 3x5, Snatch Press 4x5
Day 3: Clean 55%/65/75/85, Spl Jrk 75/80/85, Clean Dead 80/85/90, HPwr clean 5x10
Day 4: 20 min met-con

Week 2

Day 1: Hng Sq Snatch 65%~85%, Hang Sq Clean, BS 80%~90%
Day 2: Pwr CL/FS 65~85%, Clean Dead 5x3, Spl Jrk 65~85%
Day 3: Pwr Sn+3OHS 55~65%, Cl Hi Pull 3x2, Sn Pu-press 3x3, BS 90% 1x5

Week 3

Day 1: Sn Pull + Sn Hi Pull + Pwr Sn 55~65%, Pwr Sn x2x4, Sn Dead 3x3, BS 70~90%x2
Day 2: Long Met-con
Day 3: Cl+2 jerk 65~75%, FS 85% 2x5, Good Mornings 30%(BS) 8x4
Day 4: Long Met-con
Day 5: Pwr Sn 75% 1x8, Pwr Cl 75% 1x8, OHS 65~75% 3x4, Bent O Rows 40%(dead) 4x4

Week 4 - deload week
Plan this week is to not go above 55% of maxes and to do all eccentric movements fast. fast out of the hole, fast bar movement off shoulders etc.
Day 1: Push Press 55%, Met-con Day 2: 3 Pos clean 55%, Push Jerk 55%, FS 55%, Met-con Day 3: 3 Pos snatch 55%, Snatch Pull 55%, OHS 55%

Donnie Shankle Seminar Lifting

Day 1: Snatch 69kg Day 2: Clean & Jerk 83kg PR

Week 5

Day 1: Snatch, C&J, back extensions 5x10 Day 2: Snatch, OHS 1RM, Good Morning 4x10 Day 3: Snatch, C&J, BS, Snatch Dead


UPDATE

It was a massive undertaking to write all exercises and weights and sets on here as well as on my BTWB page.

All together this cycle lasted for 3 weeks pre-cycle and then 13 weeks, here are the results.

Results

Back squat 114kg Snatch 74kg Clean 97kg Deadlift 145kg & Bench 88kg OHS 101kg Press 62kg Front squat 102kg Weighted pull-up 26kg and weighted dip 38kg

Gains

Back squat 4kg Snatch 1kg Clean 5kg Deadlift untested & Bench untested OHS 6kg Press -3kg Front squat 10kg Weighted pull-up untested and weighted dip -2kg

Protein in easy to Use Packets

Which one is the healthiest?

Labrada Nutrition, Carb Watchers Lean Body Hi- Protein Meal Replacement Shake 

Price per packet: $2.683
Protein per packet: 40g
Carbs per packet: 12g
Fat per packet: 4.5g
Price per gram of protein: $0.067

Strawberry Ice Cream: LeanPro (cross flow micro ultrafiltered whey protein isolate, cross flow micro ultrafiltered whey protein concentrate, soy protein isolate [non-GMO]), natural & artificial flavors, EFA Plex (sunflower oil, creamer [high oleic sunflower oil, corn syrup solids, sodium caseinate, mono- and diglycerides, dipotassium phosphate, tricalcium phosphate, soy lecithin, tocopherols], MCT oil, flaxseed oil, borage oil), Fiber Plex (polydextrose, Fibersol 2 Fiber, cellulose gum, oat flour, rice bran), vitamin & mineral blend (di-calcium phosphate, magnesium oxide, ascorbic acid, vitamin E acetate, niacinamide, electrolytic iron, zinc oxide, d-calcium pantothenate, pyridoxine hydrochloride, copper gluconate, riboflavin, vitamin A acetate, thiamin mononitrate, folic acid, potassium iodide, cyanocobalamin), beet juice powder, salt, sucralose, acesulfame potassium. Allergen Information: Contains milk, soy.

Conclusion: Contains too much sh*te.

EAS, Myoplex Original Shake Mix

Price per packet: $2.339

Protein per packet: 42g
Carbs per packet: 22g
Fat per packet: 4.5g
Price per gram of protein: $0.056

Whey protein concentrate, calcium caseinate, corn maltodextrin, milk protein isolate, dairy creamer (sunflower oil, sodium caseinate, mono- and diglycerides, potassium phosphate, soy lecithin, tocopherols), oat fiber, natural and artificial flavor, calcium phosphate, vitamin and mineral blend (magnesium oxide, dl-alpha-tocopheryl acetate, ascorbic acid, niacinamide, ferrous fumarate, zinc oxide, calcium pantothenate, manganese gluconate, pyridoxine hydrochloride, copper sulfate, boron proteinate, riboflavin, thiamine hydrochloride, vitamin A palmitate, folic acid, biotin, chromium citrate, potassium iodide, molybdenum amino acid chelate, selenium amino acid chelate, cyanocobalamin), potassium phosphate, medium chain triglycerides, potassium chloride, sodium chloride, xanthan gum, carrageenan, acesulfame potassium, whey protein isolate, potassium citrate, sucralose, l-glutamine, taurine, egg albumin, sodium phosphate and beta-carotene. Contains milk, soy and egg ingredients.

Conclusion: Not buying the oats and n6 oils.

22 Days Plant Protein Power

Price per packet: $3.60
Protein per packet: 22g
Carbs per packet: 9g
Fat per packet: 1.5g
Price per gram of protein: $0.164

Organic whole grain brown rice protein, organic natural flavor, organic guar gum, sea salt, organic stevia leaf extract.

Conclusion: Too expensive and I'm not read up on rice protein. Nothing against rice but I like animals.

Vibrant Health, PureGreen Protein, Version 2.0

Price per packet: $2.776
Protein per packet: 20g
Carbs per packet: 4g
Fat per packet: 1.6g
Price per gram of protein: $0.139

no ingredients listed

Conclusion: Can't choose this one because the ingredients weren't listed. Sorry Vibrant health.

Tera's Whey, Organic Whey Protein

Price per packet: $2.865

Protein per packet: 21g

Carbs per packet: 4g

Fat per packet: 1.5g

Price per gram of protein: $0.136

Organic dairy whey protein concentrate, organic vanilla, organic stevia leaf extract, organic soy lecithin.

Gluten free, rBGH free, non GMO

Packaged in a plant that handles, stores, and processes dairy, egg, soy, and wheat.

Conclusion: Cleanest, endorsed by Jeremy Goldstrich

Garden of Life, RAW Protein, Beyond Organic Protein Formula

Price per packet: $1.92

Protein per packet: 17g

Carbs per packet: 3g

Fat per packet: N/A

Price per gram of protein: $0.113

Brewer's yeast (saccharomyces cerevisiae), lactobacillus bulgaricus, natto.

Contains (fermented) soy.

Contains no filler ingredients, artificial colors or preservatives

Conclusion: Where is the protein coming from? Yeast?

Now Foods, Sports, Whey Protein Isolate

Price per packet: $1.91
Protein per packet: 23g
Carbs per packet: 3g
Fat per packet: 1g
Price per gram of protein: $0.083

Microfiltered whey protein isolate (providing ß-lactoglobulin, a-lactalbumin, immunoglobulins and glycomacro peptides), natural flavors, creamer powder, organic turbinado sugar, betterstevia [organic stevia extract (stevia rebaudiana) (leaf)], sea salt, xanthan gum, purified stevia extract (stevia rebaudiana) (leaf) and soy lecithin (<1 font="">

Contains milk and soy.

Conclusion: Very cheap and ingredients look as solid as it gets.

Champion Nutrition, Ultramet

Price per packet: $2.795
Protein per packet: 41g
Carbs per packet: 20g
Fat per packet: 4g
Price per gram of protein: $0.0682

Peptol EX (proprietary blend consisting of: whey protein isolate, calcium caseinate, milk protein isolate, potassium caseinate, egg albumen, whey protein concentrate, whole milk powder, sodium caseinate, L-glutamine, taurine, and calcium alpha-ketoglutarate), maltodextrin, natural and artificial flavoring, fructose, vitamin-mineral blend consisting of: (dicalcium phosphate, magnesium oxide, potassium phosphate, potassium citrate, choline bitartrate, potassium chloride, vitamin E acetate, ascorbic acid, ferrous fumarate, beta-carotene, boron proteinate, biotin, niacinamide, zinc oxide, manganese gluconate, vitamin A palmitate, calcium pantothenate, molybdenum amino acid chelate, copper gluconate, folic acid, vitamin D3, copper sulfate, pyridoxine hydrochloride, thiamine mononitrate, riboflavin, chromium polynicotinate, selenium amino acid chelate, potassium iodide, cyanocobalamin), canola oil, salt, soy lecithin, xanthan gum, cellulose gum, aspartame*, CitriMax (garcinia cambogia extract), medium-chain triglycerides, carrageenan, bromelain, borage oil, acesulfame-potassium, mono- and diglycerides.

Contains milk, egg, and soy. *Phenylketonurics: This product contains phenylalanine.

Allergy Warning: Produced in a facility that processes milk, egg, soy, peanuts, tree nuts, soybeans, wheat, and crustacean shellfish derivatives.

Conclusion: Currently buying cos all flavours taste great and 42g protein. Changing because it contains fructose, canola, soy and traces of other crap.

Jarrow Formulas, 100% Natural Whey Protein

Price per packet: $1.573
Protein per packet: 17g
Carbs per packet: 6g
Fat per packet: 1g
Price per gram of protein: $0.0925

100% Ultra-filtered Whey Protein from milk, fructose, natural flavor, lecithin (from soy), guar gum, Fibersol-2 (resistant maltodextrin), and lo han guo (momordica grosvenorii).

Contains: Milk and soy.

No wheat, no gluten, no egg, no fish/shellfish, no peanuts\tree nuts.

Contains NO artificial flavors or artificial sweeteners.

This product contains no added L-Tryptophan.

Conclusion: Trying to get away from fructose.

Jay Robb, Egg White Protein

Price per packet: $2.49
Protein per packet: 24g
Carbs per packet: 4g
Fat per packet: 0g
Price per gram of protein: $0.1037

Egg albumin, xylitol, natural flavor, xanthan gum, lecithin, stevia, citric acid, and red beet powder.

(Allergen Information) Contains: Eggs and soy (lecithin). This product is manufactured in a facility that processes other products which may contain soy, dairy, wheat, tree nuts, shellfish, fish, peanuts, and eggs, and may contain traces of all of the above.

Jay Robb Egg White Protein contains None of the following ingredients:

• No MSG
• No Acesulfame-K
• No Artificial Flavors
• No Artificial Sweeteners
• No Artificial Colors
• No Aspartame
• No Sucralose

Conclusion: Egg protein is interesting. Could try a box of this to find out.

Yama's Pull Up Progession

Kinesio Tape or Rocktape Unfortunately Doesn't Work On Me

Yesterday our local crossfit ART qualified physical therapist held a seminar on kinesio tape or Rocktape. He's been applying it to my shoulder once a week for weeks now. I tore a muscle in my shoulder in February, confirmed with an MRI and it has been very slow to recover. I leave the tape on my shoulder  shower and bathe with it on for 5 days, not really sure what it's doing. I went along to the seminar with my wife in the hope of understanding what the benefits of Rocktape are. I see 50% of crossfitters at the games using it and I was feeling left out because they are all obviously getting some kind of performance enhancement from it.

Seminar was broken into part 1 alleviating pain, and part 2 taping for performance
Here's what we did at the seminar/break out practice sessions

Lower Back

Put 2 strips up your back, helps when you deadlift.
You can feel the tape is there, maybe it helps as a cue because you can feel it stretching when your back bends and it signals to you that you have lost the lumbar spine and should either reengage it or discontinue the lift.

Knee / Calf

Use 2 strips to surround the knee, one piece from ankle up side of leg, split a piece from the ankle, up each side of calf.
The lower leg one seemed pointless. Knee one did give some support in the squat. Not as much support as a knee sleeve though.

Shoulder / Upper back
Put a strip in a sideways "V" shape on your scap to your arm/lat.
Make a "#" sign in tape on your upper back.
This is to lift the skin to allow blood flow for recovery.

Performance 1 - Falling Over Test.
Partner kneels as if shooting a gun, other partner pushes from one side. Choose the side that is the weakest. Apply tape from groin upwards towards nipple. Retest and test subject is magically stronger.
Demonstration was a massive difference.
My wife and I tried this and didn't notice anything different. Lots of other people noticed a difference.

Performance 2 - Balance Test
Partner gets on all fours, raises left arm and right leg, other partner pushes down on right leg. Take the weakest side and then apply tape from lower back diagonally up over back.
Demonstration was a massive difference.
My wife and I tried this and didn't notice anything different. Lots of other people noticed a difference.

Performance 3 - Grip
Put tape on your wrist then spiral outwards finishing back at crux of elbow.
Demonstration was a massive difference.
I tried this by hanging on a pull-up bar for as long as I could with each hand before and after.
Before and after results were the same time.
This test resulted in the what appeared to be the whole room convinced of the powers of Rocktape. Everyone was impressed by this before and after test and I felt ashamed for not feeling the big difference that everyone else did.

Performance 4 - Thruster
Put tap from spine along arms on both sides. Tape from buttock up both sides of spine towards neck.
Demonstration was a massive difference.
We ran out of time for everyone to try this one.

Conclusion
Rocktape seems to help a lot of people. After yesterday I've seen a lot of people feel immediate benefit from its application. But it has no place in my gym bag. For me it has no effect and I'm glad I attended the seminar because now I know. My wife and I also had a lot of fun putting tape on each other for 4 hours, later on we had fun in the bath taking it all off. I gave the Rocktape we received at the seminar to a friend, hopefully he'll be a responder.

It would be more worthwhile spending the time I would use applying Rocktape before training on mobility exercises to loosen up my tight glutes and hips to get a more upright position in the bottom of the squat.

Things that are worth buying in for training (and one person's belief in them)
Lifting shoes: 80% effective, 20% placebo
Heels lifted for better position in the squat (effect), feet feel sucked onto the floor and solid giving a feeling of security (placebo).
Whey Protein: 100% effective
Casein Protein: 100% effective
Wrist straps: never tried them
Gymnastics Tape: 100% effective
Without it my skin tears, the proof is there. Therefore with it on I feel more secure.
Knee Sleeves: 60% effective, 40% placebo
Slight help out of the squat, injured knee noticeably less painful after a workout (effect). Feeling of security having them on (placebo).
Rocktape: 100% placebo
Feels nice having it stuck to you like you're a crossfit games competitor. Helps rehab and performance in most, but so far I have not experienced any benefit.

Some links I found on the internet on Kinesio tape
http://www.ncbi.nlm.nih.gov/pubmed/22796389
http://www.dailymail.co.uk/sciencetech/article-2182471/Kinesio-tape-Researchers-say-evidence-works.html

Size On for Korea

As of today I weight in at just under 78kg, 14% bodyfat.
The workouts for Korea have been released and the Chikara Nokorimonos team will not make it past day one due to the requirement of 6 muscle ups for the women. So there's one thing left to really gun for and that's event #2


Event #2 is 3 rep max overhead squat with the barbell taken from the deck.

The Target

Size on 12kg up to 90kg in 22 days.

The thinking behind this exercise is bigger people move more weight.

The Plan

Eat 4,000 calories on training days paleo and whey shakes post workout and during the day, casein before bed.
On non training days skip breakfast and eat a normal 1,800 paleo calories.
Plenty of sleep
No met-cons
Creatine
Reps schemes in singles or triples.
Sundays: Rest
Mondays: Rest
Tuesdays: OHS test, C&J test
Wednesdays: Rest
Thursdays: Jerk practice
Fridays: Front Squat 5x3
Saturdays: Deadlift 5x3

Typical Eating Day

coming soon.

2013/05/09 Starting Stats

Clean and Jerk: 82kg
OHS 1 rep max off the rack: 85kg
OHS 3 reps max off the rack: 80kg
Weight: 78kg
BF: 14%


2013/05/14 Week 1 Stats

OHS 1 rep max off the rack: 85kg
OHS 3 reps max off the rack: 80kg
OHS 3 rep max off the deck: 80kg
Weight: 81kg
BF: 14.9%


2013/05/21 Week 2 Stats

Clean and Jerk: ??kg
OHS 1 rep max off the rack: 95kg
OHS 3 reps max off the rack: 90kg
OHS 3 rep max off the deck: 82kg
Weight: 83kg
BF: 15.5%


2013/05/28 Week 3 Stats

Clean and Jerk: ??kg
OHS 1 rep max off the rack: 95kg
OHS 3 reps max off the rack: 90kg
OHS 3 rep max off the deck: 84kg
Weight: 83kg
BF: 15.9%


2013/05/31 Competition Stats

Clean and Jerk: ??kg
OHS 3 rep max off the deck: 84kg
OHS 2 rep max off the deck: 89kg
Weight: 84kg
BF: 16%


*** 2013/06/03 UPDATE ***

Okay so it's just after Regionals and my experiment was a failure.
My target was to put on 12kg but I only managed 6kg. My lifts did go up but not to the 100kg that I was hoping. What I learned was that it's a longer and more gradual process and you can't fast-track getting fat.

I managed to put on 5kg in the first week, then seemed to plateau. Also I wasn't very diligent in getting 5,000 calories in on lifting days. It's a lot of hard work to remember to eat breakfast, chug protein post workout, as a mid-morning snack, after lunch etc.

I also changed my technique from clean and jerk, to clean and dip-drive-pop-head-under to get the barbell to back rack. So I stopped practicing the clean and jerk hence no results there.

Next Step

Putting on a lot of weight fast to lift more weight fast was a quick fix to lift more at Regionals. Now that's done I need to get back to work on the real holes which are flexibility, rack receiving confidence, and proper 1st pull technique off the floor.

Time to go back to paleo with some basic liftting. I expect a slow decline back to around 78kg/13% bodyfat by August.

Custom Open Leaderboards

Kie's prediction for the Crossfit Open 2013

After my predictions for the 2012 Crossfit Open last year, I'll have a shot at predicting what to expect this year. I am a crossfitter who is a fan of all the games dating all the way back, and know all the open and regional workouts. Again, this is just for fun:









Prediction Workout 13.1 -
7mins AMRAP
Wall balls

Reason: It's all inclusive, crossfit is taking everyone's $20 so they'd piss too many people off if they put pull-ups in the first week and loads of newbie's and girls would lose interest straight off. Everyone can do wall balls and programming burpees again would be too ridiculous. Just as likely to be another single modality that everyone can do. In the rules we might even see a 6" target for wheelchair users

Prediction Workout 13.2 - 

10min AMRAP 

Clean and Jerk 40kgx30, 75kgx30, 100kgx30, 120kgx30

Reason: Everyone loved the snatch WOD 12.2 last year, it brought about loads of PRs and gyms went crazy. Can't do it again and we haven't had a clean and jerk workout since Open 11.2. Rich and Dan to demonstrate face to face.

Prediction Workout 13.3 -   

18min AMRAP

5 Wall climbers, 

9 grasshoppers, 

14 SDHP@40kg

Reason: There has to be an 18-20 minute AMRAP gasser with 3 different modalities in it. The above 3 could be changed for box jumps, wall balls, push-ups, toes-to-bar, K2E, hang cleans, cleans, light deadlifts. Also SDHPs are in the judges course.

Prediction Workout 13.4 - 

12min AMRAP

150 Knees-to-elbows

50 Jump over box

30 Muscle Ups

Reason: Following on from 11.4 and 12.4 there has to be a 10 minute nightmare followed by a 2 minute nightmare to suck all energy out of you so that you fail that muscle up. Big guns will cruise into a 2nd round, fit guys will re-do the WOD in the hope of getting to the muscle up, mediocre guys will get significantly less reps separating the league table clearly. Also Knees-to-elbows are in the judges course.

Prediction Workout 13.5 - 

7min AMRAP

Chest-to-bar Fran Ladder

Reason: There has to be away to compare to last year, that's what crossfit is all about: Timing workouts and measuring against last time to see how much you've improved. Saying that though, you could choose any of the 2012 Open workouts to use as a comparison. I'll go with this one because the results will give people the opportunity to compare 3 years.

Comments:

1. I wanted to put in overhead squats because they haven't been in since 2011. But I like them too much and that has to cloud my judgement.

2. I wish my wrist didn't hurt, otherwise I'd be hammering my heavy Clean and Jerk efficiency.

3. I wish my wrist didn't hurt, otherwise I'd be hammering thrusters.

4. I've been working on wall balls.

5. I've been working on chest-to-bars

6. I've been working on HSPU & Pistols just in case but I hope they don't come up because I'm sh*t at them (most say these are Regionals only exercises, but other than running and concept 2 rower, you can't count anything out that can be filmed continuously and all garage gyms will have equipment for).

Some say kettlebells will make an appearance this year, but they haven't yet so I steered clear of them. Wouldn't be surprised if they popped up though: 13.1 7min of 1.5 pood? KBS in 13.3? 150 KBS in 13.4?
7. Double unders should be in there, they are bound to come up. But where do they fit into my prediction?
8. I'll update this post after the open with the actual workouts and a review.

Update - Here are the actual WODs

13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

13.3

Complete as many rounds as possible in 12 mins of: 

150 Wall Balls, 20/14 lbs, 10/9 ft 

90 Double Unders 

30 Muscle Ups 

13.4

As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars

13.5

AMReps in 4 mins:
15 Thrusters, 100 lbs | 15 reps
15 Chest-to-bar Pull-ups | 15 reps
15 Thrusters, 100 lbs | 15 reps
15 Chest-to-bar Pull-ups | 15 rep
15 Thrusters, 100 lbs | 15 reps
15 Chest-to-bar Pull-ups | 15 rep

Testing Sups

Animal Cuts
No Effect, didn't feel any different, didn't do anything it said on the tin.

Launch
Pre-workout supplement
No effect

Ripped "Juice" EX2
Unmatched Appetite Suppression - Tear Fat Away!
No Effect, taken pre-workout, no euphoria, no increased energy, ate breakfast, huge lunch, big dinner after.

Testosterone Sups

Was reading an article on the BBC about this guy Dr Jeffry Life in Los Angeles who's 74 and stays lean and keeps muscle on with weekly testosterone injections. Sounds like a treatment with no side-effects and can keep you living for longer. So with my latest iherb order I chose "T-Male" as my free sample. Took it in the morning and felt nothing. 

Afterwards I read a bit about it and it contains something called "tribulus" which does not increase testosterone. What it does is increase libido, and having sex makes your testosterone levels rise.

People on the blogosphere, Robb Wolff, bodybuilders etc are always talking about how they had low testosterone and increased it with diet or other life-tweaks. I have no idea what my "bound" testosterone and "free" testosterone is so I'll be sure to get it checked on my yearly health check. I think it's something I should monitor as I get older to make sure it's not declining. People get old, so people move less, so people get fat, and testosterone goes down. I believe what Dr Jeffry Life says when he explains that getting old is not directly related to a decline in testosterone levels. Stay active, keep eating clean and you can keep testosterone levels constant throughout life and live leaner, longer and healthier.

Book Review: Maurp Pasquale - The Metabolic Diet

312 pages:

1. Eat low carb during the week and carb load one day a week.
2. Lift weights
3. Lots of info on weight loss drugs you can take.
4. Don't trust companies that try to sell you supplements.
5. Buy my supplements.

Author promotes supplementation of folic acid instead of folate?

Knees Out!

K* recommends somewhere between 5 & 12 degrees for optimum knees out.
http://www.mobilitywod.com/2012/03/foot-position-test-breaking-diane.html
In this one K* says "The knee can be completely safe and effective with somewhere between 3-7 degrees of foot turn out."
http://www.mobilitywod.com/2011/05/episode-240-10-min-squat-test-8-athletic-acl-injury-prevention.html

Diane Fu has strong "external rotators". What are they? I need some of those.

Also, with feet straighter you have more power in the external rotators to keep the knees out. I would never have thought that would be the case, so interesting.

Notes for self: "Yes, better mobility and addressing the other factors Kelly notes will allow you to keep your feet straighter and not lose torque. Other episodes to look at are 230/365: Squatting With Turned Out Feet? Hey Duck Squatter, IR Yourself Episode 274/365: The Standing Athlete,343/365 Stop Walking Like the Duck You Aren’t"

link from 70's big on this
http://70sbig.com/blog/2012/03/hip-torque-toe-angle-and-squatting/

and Catalyst athletics article in reply to K*
http://www.catalystathletics.com/articles/article.php?articleID=113

Paté du Mag

8oz/225g sausage stuffing,
4oz/113g cooked ham,
12oz/340g pigs or chicken liver,
One fairly big onion,
One large clove of garlic,
About a teaspoonful of mixed herbs,
6oz/170g of green streaky bacon (thinly sliced),
One third of a pint/190ml of dry red wine,
Bay leaves
Black pepper.

Mince the liver, ham, onion, garlic.
Mix them well, together with the sausage-meat, wine, herbs stuffing and pepper.
Put one or two bay leaves in the bottom of the bowl.
Stretch the bacon as thinly as possible with the blade of a heavy knife.
Line the dish with the bacon.
Put the mixture in the dish and cover with the bacon.
Put another bay leave or two on top.
Cover the dish with a lid or seal it well with foil.

Stand the dish in another dish half filled with water.
Cook in in a preheated oven (gas mark 4) for 1½ to 2 hours,
(depending on the depth and the shape of the dish).

If you weigh it with a brick or something it cuts better when cold.
Turn it out on to foil. Wrap it well and allow to mature for
Two or three days in the fridge. It will keep for a week to 10 days.

I use 1½ pint Pyrex dish to cook it in. make sure you wrap it well or
The house will reek of garlic!
If your feeling extravagant you can add a drop of brandy.