In our last issue, Scotty Hagnas or CrossFit Portland and Kurtis Bowler of CrossFit Rainier shared with us their different approaches to and success with intermittent fasting. This month, they've supplied a sampling of their training during the IF periods discussed in the last issue.


Scotty Hagnas

I tend to eat and train seasonally. Through the fall, winter, and first part of the spring, I eat pretty low carb. During this time, I did around two metabolic workouts per week, and focused on building strength in gymnastic exercises and compound movements. As my carb intake comes up in the spring and summer, I bring up the metabolic work and running drills, and hit the strength work with much lower volume. While consistently doing intermittent fasting this last year, here are some of the benchmarks that I was able to achieve:

8:40 Helen
3:49 Diane
6:17 Elizabeth
2:50 Fran
17:51 Linda

A strategy that I employed to get the Diane, Elizabeth, and Linda times was to do the workout once a week for three weeks, going all out on the third week. Fran and Helen were just done as they came up randomly.

I detailed my eating patterns for the month of March 2006 in the last issue. Here is a general idea of what my training looked like that month. My metabolic work was still pretty low at that time. You will see that I don't do anything special in my training to gain weight, just focus on getting stronger or faster.

1 March 2006
Short gymnastic strength session, mobility work following.

2 March 2006
Mobility drills, cross pulls, C & J, then a clubbell and pull-up metabolic circuit.

3 March 2006
Mobility drills, handstands, hang cleans

4 March 2006
Mobility am, Gymnastic strength & squatting pm

5 March 2006
Plyometric drills, clubbell swipes and mills

6 March 2006
Mobility am, gymnastic strength and light snatch drills pm

7 March 2006
Mobility work, get a massage

8 March 2006
Movement drills

9 March 2006
Clubbell swipes and mills

10 March 2006
Plyometric drills, squats, cross pulls

11 March 2006
Mobility am, gymnastic strength, chipper workout pm

12 March 2006
Movement drills, 3 hr bike practice

13 March 2006
Plyometric drills, squatting, clubbell circuit

14 March 2006
Mobility drills, gymnastic strength

15 March 2006
Deadlift, double-unders, and handstand hold WOD

16 March 2006
Mobility drills, get a massage

17 March 2006
Mobility drills, plyometrics, squatting, then a clubbell circuit. Fly to Tucson.

18 March 2006
Rest!

19 March 2006
Am 3 mi. hike; 3 hr O-lifts and gymnastics at CrossFit Sedona (thanks, Lincoln!); pm 2 mile hike

20 March 2006
Rest

21 March 2006
Mobility drills and 4 mi. hike (parkour style running and jumping) am; WOD of pull-ups to sternum height, screw ups, and knee switch squats in a city park pm. Play with gymnastic bridge switches afterward.

22 March 2006
Rest.

23 March 2006
Fly home. Movement drills. Six hour drive.

24 March 2006
Eight hr. training at CST/Clubbell seminar

25 March 2006
Eight more hours of training at seminar.

26 March 2006
Last day of seminar - 4 hr. or so of training. Heavy clubbell swipes and mills

27 March 2006
Lots of mobility work

28 March 2006
Plyometric drills, squatting, movement drills

29 March 2006
Gymnastic strength session, elbow mobilization work

30 March 2006
O-lifts

31 March 2006
400m, thrusters, pull-ups WOD



Kurtis Bowler

All Wall Ball shots are with a 20lb ball to a 10ft target unless otherwise noted. Instead of Box Jumps we do Tire Jumps; the tire is 24” tall so it works great. It weighs around 500lbs. Tire Slams are hitting that same tire with a 16lb sledge hammer. The bottom of the handle has to come to at least forehead height and the tire has to move for the rep to count. Our “Fat Bar” is a homemade job that is Oly length but 2 3/8” thick. Our ropes are 17 ft.

14 February 2006
FASTED

“Karen”
150 Wall Ball Shots
6:57


15 February 2006
FED

Rest


16 February 2006
FASTED

30 Two Hand Dumbbell Snatch 35lb Dumbbell
30 Pull-ups
Run 800m
3 Rounds for time
29:02


17 February 2006
FED

Row 250m
Bench Press 95lb x 21
10 Rounds for time
21:52


20 February 2006
FED

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time
28:46 (previous time was 36:31)


21 February 2006
FASTED

Overhead Press
135x5 155x4 155x4 165x3 165x1 165x1


22 February 2006
FED

Run 400m
21 Thrusters 95lb
30 Pull-ups
Run 800m
30 Pull-ups
21 Thrusters 95lbs
Run 400m
For time
16:00


23 February 2006
FASTED

Rest


24 February 2006
FED

Deadlift 185lbs
Handstand Push-up
Tire Jump 24”
21-15-9 Reps of each
For time
14:19


25 February 2006
FASTED

“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time
11:56
Runs on this were actually about 450m because I messed up.


26 February 2006
FED

Rest


27 February 2006
FED

Run 400m
Deadlift 315lbs x 7
Rope Climb 17ft x 1
5 Rounds for time
18:12


28 February 2006
FASTED

Tabata Push-up
12-10-10-7-6-5-4-4
I suck at these


1 March 2006
FED

Run 400m
20 Wall Ball Shots
20 Tire Slams
For 15 minutes
I got 4 complete rounds plus 200m on a 5th run


2 March 2006
FASTED

Rest


3 March 2006
FED

“Jackie”
Row 100m
50 Thrusters 45lbs
30 Pull-ups
For time
7:45


4 March 2006
FASTED

Running clinic with local track coach. Lots of drills then ran the stadium bleachers.


5 March 2006
FED

Rest


6 March 2006
FED

“Fran”
95lb Thruster
Pull-ups
21-15-9 reps of each for time
4:32


7 March 2006
FASTED

Shouldered my 240lb atlas stone Right shoulder x 1 Left shoulder x 1. Tried more but couldn’t get it. Clean and Press 185lb keg. Two misses.
Power Clean 95x5 145 x 5 195 x 5


8 March 2006
FED

“The Third Ring”
Laurie and My 8th Anniversary Workout
8 Kettlebell Swings 1.5 pood
8 Pull-ups
8 Tire Jumps
8 Thrusters 35lb DB
8 Knees to Elbows
8 Deadlifts 185lb
8 Push-ups
8 Push Press 35lb DB
8 Rounds for time
35:13


9 March 2006
FASTED

Rest


10 March 2006
FED

Thruster 135lb x 7
Rope Climb x 2
5 Rounds for time
14:13 (down from 30:30)


11 March 2006
FASTED

DB Snatch 70lb
Bar dips
20-14-8 reps of each for time
11:55


12 March 2006
FED

Rest


13 March 2006
FED

Tire Flip 500lb tire x 10
Tire Jump x 20
Run 400m
3 Rounds for time
19:18


14 March 2006
FASTED

Bench Press
135x5 155x5 185x3 225x1 245x1 265x1

DB Snatch
70lb x 1 right 1 left 90lb x 1 right 1 left 110 x two misses each hand 90lb x 1 right 1 left


15 March 2006
FED

Run 400m
21 Slam Ball 20lbs
9 Tire Slams
Run 400m
15 Slam Ball
15 Tire Slams
Run 400m
9 Slam Ball
21 Tire Slams
For time
8:23


16 March 2006
FASTED

Rest


17 March 2006
FED

Run 400m
15 Sumo High Pulls 2 pood
10 Pull-ups
3 Rounds for time
8:23


18 March 2006
FASTED

Run 600m
1 Rope Climb
17 Push Press 35lb DB
17 Kettlebell Swings 2 pood
3 Rounds for time
13:50


19 March 2006
FED

Rest


20 March 2006
FED

50 Tire Jumps
50 Jumping Pull-ups
50 Kettlebell Swings 1 pood
50 Wlaking Lunge Steps
50 Knees to Elbows
50 Push Press 45lb
50 Stiff Leg Deadlift 95lbs
50 Wall Ball
50 Burpees
50 Double unders
For time
37:51


21 March 2006
FASTED

Back Squat
192x20


22 March 2006
FED

Deadlift 330lbs Fat Bar Plates are 22” diameter
Push Press 155lbs
5-4-3-2-1 reps of each for time
6:52


23 March 2006
FASTED

Rest


24 March 2006
FED

“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time
10:09 (Runs were right this time)


25 March 2006
FASTED

Deadlift
135x5 225x3 315x1 405x1 455x1 475x1 500x1


26 March 2006
FED

Run 400m
1 Rope Climb
25 Push Press 115lbs Fat Bar
25 Squats
15 Knees to Elbows
15 Slam Ball
2 Rounds for time
13:19


27 March 2006
FED

Rest


28 March 2006
FASTED

Back Squat
192x22


29 March 2006
FED

Run 400m
50 Wall Ball
30 Pull-ups
Run 800m
30 Pull-ups
50 Wall Ball
Run 400m
For time
17:02


30 March 2006
FASTED

Rest


31 March 2006
FED

Wall Ball 21-15-9
Push-up 15-15-15
Thruster 35lb DB 9-15-21
For time
8:07


1 April 2006
FASTED

Deadlift
135x5 225x4 315x3 405x2 455x1 455x1 455x1 505x1


2 April 2006
FED

Rest


3 April 2006
FED

Row for Calories
Push Press 110lb on Fat Bar
21-15-9 reps of each. After each round farmer’s walk 100ft with 155lb in each hand.
For time.
8:25 Then threw darts for l-sit time. 20 seconds


4 April 2006
FASTED

Row 2k
6:51


5 April 2006
FED

Clean 155lb Keg
Pull-up
21-15-9 reps of each for time.
10:58


6 April 2006
FASTED

Rest


7 April 2006
FED

Rest


8 April 2006
FED

Did workout from 3-20-06 in reverse order.
37:52


9 April 2006
FASTED

Snatched up to 150lbs
Clean and Jerked up to 220lbs


10 April 2006
FED

Rest


11 April 2006
FED

“Nancy”
Run 400m
15 Overhead Squats 95lb
5 Rounds for time.
14:53


12 April 2006
FASTED

Attempt at max pull-ups
40


13 April 2006
FED

Run 200m
10 Tire Jumps
1 Rope Climb
5 Rounds for time.
9:15


14 April 2006
FASTED

Rest


15 April 2006
FED

15 Push-ups
5 Jumps into the center of the tire and back out
1 Rope Climb no feet
5 Rounds for time.
16:43


16 April 2006
FASTED

Jerk from rack
Worked up to 245 x 1 for two sets. Had to press out the first one.


17 April 2006
FED

Run 400m
3 Trips up Bachar Ladder
21 Thrusters 95lb
Run 300m
2 Trips up ladder
15 Thrusters 95lb
Run 200m
1 Trip up ladder
9 Thrusters 95lb
For time.
8:57


18 April 2006
FASTED

Bachar Ladder
Up and down ladder without touching the ground. 10 time with as few attempts as possible.
6 trips rest 1 minute 2 trips rest 1 minute 2 trips.


19 April 2006
FED

Run 400m
15 Deadlift 315lb
10 Tire Jumps
For 15 minutes
3 complete rounds plus 225m run.


20-23 April 2006
FED

No Record


24 April 2006
FED

7 Deadlift 275lb
10 Ring dips
5 Rounds for time.
11:29


25 April 2006
FASTED

Run 400m
25 Pull-ups
25 Thrusters 90lb Fat Bar
25 Tire Slams
25 Sit-ups
25 Walking Lunges
25 Tire Jumps
Run 400m
For time 12:38


26 April 2006
FED

Tries to press 200lb and 175lb atlas stones, but only got them to forehead height. Could not break 334lb off of the floor.


27 April 2006
FASTED

“Karen”
150 Wall Ball Shots
5:41


28 April 2006
FED

Rest


29 April 2006
FASTED

Run 800m
21 Kettlebell Swings 2 pood
21 Push Press 120lb Fat Bar
Run 600m
15 KBS
15 PP
Run 400m
9 KBS
9 PP
For time.
15:12

Then got 334lb stone to waist. Got 175lb Stone overhead but not to lockout. Shouldered 200lb stone to left shoulder and 240lb stone to right shoulder.


30 April 2006
FED

Rest


1 May 2006
FED

“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time.
9:36


2 May 2006
FASTED

Rest


3 May 2006
FED

Thruster 35lb DB
Pull-up
Ring Dip
Kettlebell Swing
15-12-9 reps of each for time. Used 2 pood for 15 and 9 rep rounds and 1.5 pood for 12 rep round.


4 May 2006
FASTED

Push Jerk Fat Bar
160x2 200x4 200x3 200x2 200x2 200x1
Farmer’s Walk 175ls each hand 150ft


5 May 2006
FED

Wall Ball for reps 30-25-25
Kettlebell (1.5 pood) Swings for reps 30-30-25
Tire Jumps for reps 20-18-18
Bachar Ladder for rungs 32-30-32
1 minute each station 1 minute rest after all 4 stations. 3 times
315 total


6 May 2006
FASTED

Run 400m
Shoulder 205lb stone x 4
1 Rope Climb
3 Rounds for time
17:01
Then pulled a double decker bus a few times.



7 May 2006
FED

Rest


8 May 2006
FED

Squat
Push-up
Sit-up
Pull-up
30-20-10 reps of each for time.
12:17


9 May 2006
FASTED

Rest


10 May 2006
FED

Deadlift
135x10 225x4 315x2 405x1 455x1 505x miss 455x miss


11 May 2006
FASTED

Run 400m
30 Tire Jumps
40 Walking Lunge Steps
50 Sit-ups
40 Push Press
30 Pull-ups
40 Kettlebell Swings 2 pood
50 Squats
40 Tire Slams
30 Sumo High Pulls 2 pood
Run 400m
For time.
21:03


12 May 2006
FED

“Isabel”
Snatch 135x30
8:07 Power Snatches


13 May 2006
FASTED

Kettlebell Clinic


14 May 2006
FED

Rest


15 May 2006
FED

Sideways Wall Ball 30-20-10
Kettlebell Snatch 2 pood 40-30-20
Russian Twist 50-40-30


16 May 2006
FASTED

Practiced Handstand Push-ups


17 May 2006
FED

Rest


18 May 2006
FASTED

“Fran”
95lb Thruster
Pull-ups
21-15-9 reps of each for time.
3:33


19 May 2006
FED

“Olga”
Run 200m carrying 145lb log
10 Squats with the log
10 Sit-ups with 165lb plate on chest
10 Push Press 100lb rock
1 Rope Climb
3 Rounds for time.
23:18 (First round of push press used 155lb keg)


20 May 2006
FASTED

Rest


21 May 2006
FED

Rest


22 May 2006
FED

Row 1000m
21 Thrusters 85lb
15 Pull-ups
Rest 2 minutes
Row 750m
18 Thrusters 85lb
12 Pull-ups
Rest 2 minutes
Row 500m
15 Thrusters 85lb
1) 5:35 2) 4:32 3) 3:27


23 May 2006
FASTED

Keg Press
155x1 185x1 155x1 185x1
Farmer’s walk
165x100ft 185x100ft 200x100ft


24 May 2006
FED

1 Trip Up and Down Bachar Ladder
10 Tire Jumps
10 Push-ups
5 Rounds for time.
5:40