Friday, May 25, 2010
Row 2000m for time
8-8-8-8 Windmills (4 on each side)
10-10-10-10 Heavy see-saw presses with kettlebell (5 on each side)
Helen sent me an email today regarding a GREAT documentary called “In Search of the Perfect Human Diet”, as well as a short story about an experience she had in the office kitchen at work!
Helen is just one of several clients of mine who has fully embraced the primal-eating concept….and lo’ and behold, she has completely transformed her physique and greatly improved her strength capabilities. They are 100% related to each other.
If you haven’t grasped this concept yet, then come talk to me. You don’t know what you’re missing! It’s so fun to eat a lot of meat and fat people!
In case you’ve not seen the promo for the film, here’s a link:
I understand it’ll be released, if they get enough funding, by Christmas. It’ll include
interviews with Dr. Loren Cordain, Robb Wolf, Dr. Michael Eades & other researchers. I hope the film makes it to mainstream media & TV so the message will get out.
At work they’ve begun a wellness initiative in response to employee health screenings done last fall. Although I passed with flying colors, the majority didn’t. (You may recall me telling you about the screenings for health insurance purposes – if one had test results within certain parameters, you get your $1200 deductible refunded.)
The initiative includes a weight loss group where participants pay for “expert advice”, meeting weekly for support, weigh-ins, etc. As I was making my BEAT salad today (bacon – egg – avocado – tomato) in the office kitchen, I listened to co-workers describe what they’re learning. It’s dismaying to hear that “cut out red meat and fats” is still being promoted as a solution.
Finally, I piped up: fats are good as long as they are the right kind. I explained why pastured-fed, hormone-free meat is good for you. Many know I often ride my bike to work & go to a gym. It’s interesting they think that’s the main reason I look the way I do.
I’ve become more convinced though, of what Mark Sisson says: 80% of how we look & feel is directly related to diet and not exercise. Thanks for helping to steer me & others to Paleo. I know it’s making a difference in my health.
Thursday, May 27, 2010
Back Squat 2-2-2-1-1 @ 90% of max
Amrap 15 min:
5/5 Renegade rows
30 Second accumulation of tuck hold on p-lettes (scale as needed)
Cool down, then:
3-3-3 Tuck up on rings
2 x 30 seconds handstand hold OR 3-3-3 handstand push-up negatives on p-lettes.
We’ve had some great progress this week for some of you!
Beth surprised herself by doing her first kipping pull-up out of nowhere!
Andy did his first unassisted dip AND his first dead-hang pull-up yesterday!
Meanwhile, Adam went ahead and did weighted dips on the RINGS. He’s a machine!
Sonya hit a new personal record on her cleans!
Yes, that’s a dumbbell in between Adam’s feet. MONSTROUS.
*This list is excerpted from “By-Product Feedstuffs in Dairy Cattle Diets in the Upper Midwest,” published in 2008 by the College of Agricultural and Life Sciences at the University of Wisconsin at Madison.
Fresh pasture and dried grasses are the natural diet of all ruminant animals. In factory farms, animals are switched to an unnatural diet based on corn and soy. But corn and soy are not the only ingredients in their “balanced rations.” Many large-scale dairy farmers and feedlot operators save money by feeding the cows “by-product feedstuffs” as well. In general, this means waste products from the manufacture of human food. In particular, it can mean sterilized city garbage, candy, bubble gum, floor sweepings from plants that manufacture animal food, bakery, potato wastes or a scientific blend of pasta and candy.
Here are some of the “by-product feedstuffs” commonly used in dairy cattle diets.
- Candy. Candy products are available through a number of distributors and sometimes directly from smaller plants… They are sometimes fed in their wrappers…. Candies, such as cull gummy bears, lemon drops or gum drops are high in sugar content.
- Bakery Wastes. Stale bread and other pastry products from stores or bakeries can be fed to dairy cattle in limited amounts. These products are sometimes fed as received without drying or even removal of the wrappers.
- Potato Waste is available in potato processing areas, and includes cull potatoes, French fries and potato chips. Cull fresh potatoes that are not frozen, rotten, or sprouted can be fed to cows either whole or chopped. Potato waste straight from a processing plant may contain varying amounts of inedible or rotten potatoes. French fries and chips contain fats or oils from frying operations.
- Starch. Unheated starch is available from some candy manufacturers and sometimes may contain pieces of candy.
- Pasta is available from pasta plants and some ingredient distributors as straight pasta or in blends with other ingredients, such as candy.
Wednesday, May 26, 2010
Hang Power Snatch: 3-3-3-3-1-1
1 Bear Crawl
8 Broad Jumps
1 Rope climb
Tuesday, May 25, 2010
Weighted pull-ups 3-3-3-3 (or least amount of resistance)
Weighted dips 3-3-3-3 (or least resistant band, or rings)
Using the 100m distance:
Do 3 push ups on the tire, flip it 5x, run to the cone and back to your tire.
Repeat until the tire reaches the cone.
Repeat that back to the gym doors, for a total of 100m.
Don’t forget that the gym is closed on Monday, Memorial Day!
Mud Run informational meeting on June 4th after the 5pm workout! No 4pm workout that night. Bring a dish to pass!
Open House on Saturday, June 5th at 10:30am!
On Ramp starts that following Monday! Get your friends in the door! Sign up here!read more
Monday, May 24, 2010
Deadlift 3-3-3-3-3 (85% of your max)
10 Rounds: Every 2 rounds, sprint 100m
5/5 Bulgarian split squats
3/3 Kettlebell push presses (heavy)
If you don’t know about The Kathleen Show, on FM 107.1, it’s worth getting a chance to listen to because she always has fantastic guest speakers who represent topics about health, smart consumerism, spirituality and much more. I was lucky enough to catch today’s guest speaker, Jeffery Smith (author of Seeds of Deception) talking about genetically modified foods.
It is a SCARY topic, one that has Monsanto written all over it. If you don’t know the implications of genetically modified foods, inform yourself by getting his book, or perusing through the links.
Genetically modified foods are known to cause all sorts of health problems in rats: allergies, liver malfunction, infertility, pre-cancerous growths, damaged immune systems and much more.
Interesting that a host of those and similar disease patterns have cropped up in huge percentages ever since GMOs have started being used.
Unfortunately, genetically modified foods are in virtually EVERYTHING conventional. Chances are, your cupboards are stocked. Once again, eat REAL food. Things that spoil. Things that are….what they are.
You can download a list of NON-GMO foods by clicking on the grocery bag below.
Saturday, May 22, 2010
I will have the workout for you when you get to the gym! Just show up!
Starting this week, I’ll be posting the workouts Monday through Friday. Saturday’s workout will be at the gym when you get there, with necessary substitutions, as usual!read more
Friday, May 21, 2010
Back Squat 5-5-5-3 @ 75% of your max
Start and end with a 200m run, plus in between each set:
Don’t forget to sign up for the next On Ramp starting June 7th! Monday, Wednesday and Thursday nights for 2 weeks, preparing you to get into the best shape of your life! Sign up here!
Kristin came to The Athlete Lab barely able to get into half a squat. Her dedication to coming 3 times per week, coupled with gentle progression has her running a 3k already plus squatting below parallel! Proud of you girl!
Thursday, May 20, 2010
3-3-3-3 Tuck ups on rings with a partner
3 x 10 Stiff leg deadlifts (work on hamstring flexibility, back extension/keep your chest up)
3 Rounds for time:
40 Walking Lunges
30 Kettlebell Cross Chops (15 each way)
20 Double Unders
Here are the latest updates and reminders for the weeks ahead:
1. Gym closed Memorial Day, May 31st.
2. Friday Nite Mud Run informational meeting on June 4th. 5pm workout and food extravaganza!
3. OPEN HOUSE, June 5th at 10:30. All are welcome! Bring friends!
4. Gym closed for the Olympic Lifting Certification: June 19-20th
5. Olympic Lifting Workshop: June 26th from 10:30 to noon. More details coming soon!
Sacramento High School has an official Barbell Club, where the high school kids learn olympic weight-lifting. Check out this video to see some young kids gain confidence, join in serious camaraderie, and perform skills that the typical teen doesn’t even think of! How cool!
Jenna did 65 pound [prescribed weight] thrusters for the first time yesterday! We have a new kipping pull-up member too, Jerome!
Jenna is not sweating. She’s glistening.read more
Wednesday, May 19, 2010
Push Jerk/Split Jerk 3-3-3-3-3 (70-75% of max)
Running clock for 12 minutes:
Run 800m (sub row)
Then perform as many reps as possible (score is number of reps completed, such that your incentive is to run a really fast 800m!)
5 pull-ups (sub ring pulls)
8 French twists with kettlebell
How are you fueling your body? How is your recovery? If you are not feeling up to par, the first thing to look at is what you are EATING (over-training can be an issue too). After workouts, your muscles need to repair themselves with some sort of protein source. You also want to eat good carbs (if you are training for something, this might mean sweet potatoes or a banana…something more starchy to build up glycogen stores). Other carbs are always down the veggie/berry path.
A general rule of thumb is to eat 1g of protein per pound of body weight. Try it. See what it does to your performance and body composition. I dare you. You need less if you are sedentary and letting your muscles rot away.
Paleo dinner tonight: Grilled salmon, strawberry/walnut/feta/spinach/red onion salad.
Homemade dressing: Olive oil, balsamic ving, dijon mustard, sea salt, cracked pepper, squeezed lemon. Shake it up and keep it in a glass jar!read more
Tuesday, May 18, 2010
Intro to Skin the Cat on rings: Partner up, learn spotting technique
Weighted Push-ups 3-3-3-3-3
Clean (135) (scale as needed)
Ring Dips (scale as needed)
Don’t forget, the gym will be closed on Monday, Memorial Day. I will have class on the Saturday of that holiday weekend if enough people are in town and plan on coming. I’d like to get at least 4-5 people to make it a go. Let me know if you’re interested.
Open House scheduled for June 5th at 10:30am!
Don’t forget about our Friday night MUD RUN informational meeting and cook-out on June 4th! Only a 5pm class that night. Bring a dish to pass. I’ll bring the protein. Mmmm, protein.
A big welcome to Beth, Carol, Jodie and Doug who joined boot camp this morning! Great job guys!
Ellen lifting a 40 pound sack, ready to jog 100m with it! You’ve come a long way Ellen!read more