Rest, saturated fats and LDL

Posted on: Tuesday March 30, 2010

After feeling like I was coming down with something bad last night, I tucked up in bed early and work up feeling normal (and intending to get a workout in today). Our new workspace layout provides a huge incentive to start work before everyone else (it’s quiet) and when work is heavy, it’s a really difficult temptation to resist. Lunchtime workout didn’t happen when two people I needed to talk to also needed to talk to me in the one free hour of the day. By 3:00 I was feeling NQR again, and at 5:00 and email from a colleague to the effect of “I’ve had a bad day so I’m not finishing the work I promised you this morning” meant a post-work session was off the table… Maybe for the better.

In other notes, I had a general blood test to see kinda how things are rolling generally. All pretty much normal except for some indicators of dehydration (I was advised not to drink during the fasting period) and elevated LDL cholesterol, which is to be expected in light of what I’ve been eating over the past few months (saturated fat consumption tends to promote vLDL, which will inflate total LDL). Sadly, no LDL particle size breakdown on the test and, according to Fee, no chance of having one done without things getting seriously expensive. So we’ll just have to assume that absent all other risk factors, and outside the context of the standard modern western diet, I’ll be fine.

Here’s some interesting reading on that note:


  • 3 eggs in butter, with butter >:D
  • Coffee (double)
  • Carrot
  • Ziploc bagful of almonds, pepitas & sunflower seeds
  • Big chicken, waldorf, coleslaw & roast veggie salad w peso & avocado
  • 3 chicken drumsticks with slow-cooked veggies
  • A few grapes
  • Tea
  • Ham
  • Hot cocoa

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March 2010
« Feb   Apr »

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg


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