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Thursday, September 29, 2011

Thursday 29, September 2011

Strength:

Power cleans:

3-3-3-3-3

Metcon:

600m run

3x
10 power cleans 50/30kg
10 snatch
10 push jerk

then finish with

600m run

Wednesday 28, September 2011

Ahhhhh the weather is changing, the leaves are turning, the sun not so hot - guess what that means???

Running!!!

Skills:
15 min your choice - practice what you suck at!!!

Metcon:

5 min easy run
5 min moderate run
5 min fast run
Turn around and the chase is on, RED LINE it all the way.
Looking for the negative split - meaning you covered the same distance coming back you ran out in a less amount of time.

*Best running course, south down Terminal only 1 stop light to contend with, light traffic.

Wednesday, September 28, 2011

Tuesday 27, September 2011

With yesterdays Hero WOD we got pushed back a day on the new 12 week cycle. So, we started today! Some of you may recognize done if the workouts, some of you might not. We are starting a 12 week Warrior Athlete training program.
A few of us completed this program last year to help out a great coach, Rob Ord develop a training protocol.
I've adjusted some if the rounds, scaled some if the length etc. But all in all you are training hard and loving it as usual.

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:
4-6 rounds with a 15 min time limit
10 pull ups
10 kb swings 32/24kg
10 deadlifts 70% 5 rep max

Tuesday, September 27, 2011

Wheat Belly - Michael Davis, MD

Over a half decade ago Professor Jared Diamond, in his Pulitzer Prize-winning book Guns, Germs, and Steel, famously wrote

“The adoption of agriculture, supposedly our most decisive step toward a better life, was in many ways a catastrophe from which we have never recovered.”

Dr Diamond was referring, of course, to the devolution of human health that took place as mankind suffered the corporal transformation driven by the mismatch between hunter-gatherer genes and an agricultural diet and lifestyle. Smaller stature, decreased cortical bone thickness, obesity, increased incidence of infectious diseases, dental caries, periodontal disease, vitamin deficiencies, and even famine – all common in agriculturists – were not, for the most part, the lot of pre-agricultural man.

Humanity doubtless gained more than it lost in this hunter to farmer changeover when viewed in a big-picture sort of way. Farming made possible larger communities filled with workers, workers who, for the first time, made specialization of labor a possibility. And fewer people could till the fields and provide food for the many, freeing the others to pursue the arts, business, politics, and warfare.

From Richard Eades, MD - WWW.proteinpower.com

Monday, September 26, 2011

Monday 26, September 2011

"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria

Sunday, September 25, 2011

Friday 23, September 2011

Strength:

Power cleans
3-3-3-3-3

Metcon:

Who doesn't like sprints????

4x400 on the 3 mins
4x200 on the 2 mins

Thursday, September 22, 2011

Thursday 21, September 2011

First off, I want it to be known that I did my first "CrossNastics" or Gymnastic based WOD CrosFit style. Figured with my knee as jacked as it is, and having someone like Chandler in the gym who can create a workout for me, I beter take adavantage of it.
None the less, kicked my ass!

Strength:

OHS
3-3-3-3-3

Bemch press
5-5-5-3-2-5

Metcon:
12 min AMRAP

10 heavy kettlebell swings
5 burpees
20 double unders (40 singles)

Wednesday 20, September 2011

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

RUNNNNNN - No, just kidding well not really!

1. TOSH - if you have not done it yet - DO IT
2. 1 mile time trial

3. IF and ONLY IF you have completed both workouts above can you do this one

1 minute each movement for 4 rounds - 16 mins of work

1 arm kettlebell swing right arm
1 arm kettlebell swing left arm
push ups
goblet squats

Wednesday, September 21, 2011

Paleo is expensive.... NOT!!!!

Paleois EXPENSIVE!!!

Posted by Robb Wolf on Sep 21, 2011 in Anti inflammatory diet, Celiac and Gluten-Free, General, Paleo/Low Carb, Uncategorized | 89 comments

No. No it’s not.

Why I went into health & fitness and did not sell vices is beyond me. If this whole Paleo thing goes fanny-up it’s going to be hookers+cocaine+baked goods, finished with a smoke. No one will argue with that buffet but in this health shtick you deal with the mass illusion of “cave men lived short lives, meat causes cancer, this is not sustainable.” Then there is that pesky Evolution thing!

Well, I guess I can be assured of job security. It’s not likely the ADA is going to change course nor will folks like Dr. Melina get a clue anytime soon, so onward an upwards.

Back to the affordability of Paleo: This way of eating, like virtually any way of eating, can be made much more, or mush less expensive. Now, similar to cooking or meal options, I thought this was a pretty straight-forward concept (if you are broke, buy cheap, if you have some cash, kick your heels up a bit) but alas, it is not. So, I’m going to walk through some basic shopping and put an arrow in the head of the “Paleo is expensive” idea, then we will look at some basic finance ideas as I think some folks may benefit from that.

WholeFoods or WholePayCheck?

We ran a piece recently on shopping at Wholefoods which was pretty well received but I wanted to share a recent shopping trip I did and the chow I procured on that excursion. Check out this receipt and then I’ll talk about what I bought and why.

WholeFoods is pro-vegan, so I only buy meat there!

I bought Two organic chickens, and a mix of ground beef and chuck-roast. Why these items? Because when I walked into the store they had these nifty yellow “sale” cards on them. Even the color-blind cannot find an excuse for fracking this up…I also bought a “bunch” of chicken, ground beef and chuck roast. things broke down like this:

9.15 lbs of chicken@ $1.39 per lb

16.7 lbs of meat@ $3.99 per lb

Total cost: $81.10

Total carnage: ~25lbs

Here is what that all looked like:

Pile-O-Meat

Now, the meat was NOT grass-fed, but when I hit the Santa Fe farmers market I always buy similar cuts of Grass-fed meat for $4/lb. Can you spend $30/lb on New York steaks? Uh, yea, but Keystone needs to eat too, so I go for the inexpensive cuts and just kick my heals up occasionally. When we were living in Chico we routinely bought a half a cow and the average price was $4-5/lb. We have not set that system up here yet, so I make do with the situation I’m in. So WholeFoods (or the Hippy Santa Fe farmers market) can be navigated in a reasonable way. I’ll pause a minute and wait for the inevitable complaint that arises when you are trying to help people….Ok, I think it’s just about here:

“But Robb! That is still too expensive for me!”

Ok, shop someplace else. I’m going to look at some produce shopping I did at one of the big food outlets (FoodMax) but you could buy your meat there and save a ton of money. Sale items will likely range in the $1.50/lb to $2.50/lb and given that the meat I just bought at WholeFoods is not Grass-fed, the quality is likely similar at a CostCo or Food-4-Less kind of location. anyway, take a gander at the produce I bought:

Where, oh where will I get vitamins eating Paleo?

Robb, my Doctor said I can't get fiber on Paleo. Thoughts?

I cannot for the life of me find the receipt for this, but it was about $20 for all that produce. This is one of the reasons it’s hard for me to not bludgeon people when they make ignorant statements about everything from fiber to the nutrient content of eating Paleo. I mean, how much more fiber and nutrients DO you need? If I was really tight I’d ditch the coconut and avocados and cut at least $6 off that bill and put it elsewhere, but it’s still a lot of food for not much money. Was it Organic? No, but it was largely seasonal, and this particular place turns over a mountain of produce. It is amazingly fresh and you cannot beat the price.

Here is another staple, a gallon of coconut oil:

FAT: It's Where it's At!

I think the Tropical Traditions Gold Label goes for about $75 per gallon but if I recall I got a “buy-1, get-1″ deal on this. I eat this stuff constantly and 1 gallon last me 6-9 months. So, this may be a significant up-front cost, but you just need to think ahead and pro-rate this over the long haul. Now I’ll wait for the next question…..

“But Robb! How long will that last you!?”

Well…I don’t know. The coconut oil will last over a year, the produce 2 weeks, the meat similar or longer. If I was doing a mass-gain I’d cut those times in half. I have finally come to my senses and being 170-175lbs, lean and strong is plenty good for me. The bottom line is we are talking about ~$100 for two weeks of food for Nicki and I. If I’d bought the meat at one of the big-box mega food places I could have likely cut that bill in half, bringing the bill down to about $60 for two weeks, neglecting the fractional coasts of the coconut oil. Either way, not too bad on the pocket-book.

“But I want to save the world! Shouldn’t we eat organic and grass-fed”

Well, grass-fed and organic are certainly optimal, but if you cannot afford it you cannot afford it. If it REALLY matters to you, make sacrifices and make it happen…but you might need to shelve your idealism long enough to survive, and reverting to bagels is not the way to go. Your health will be better served by eating conventional meat & mega-farmed produce than a largely grain based diet. This reminds me of the following:

Hippy Excuse for Failure #1: I can’t find grass-fed meat…so I’ll eat a bagel.

Hippy Excuse for Failure #2: I can’t find organic produce… so I’ll eat a bagel.

Substitute Afford” for the word “find” above and we have the same story. I can’t tell you where your value system should start or stop, but I will definitely tell you when you are sh*tting the bed with faulty logic.

But I’m a starving college student!

Ahh…the College Student. Let’s take a walk down memory lane to create some framework here!

At the age of 16 my dad became disabled and could not work. It was not until I was 22 that his disability went through and I was freed from largely supporting my parents. Through all of high-school and part of college I worked full time to not just float my families boat, but also to get the things I wanted like a motorcycle, spending money etc. Even in college I sent money home to may parents, while maintaining an academic load of 18+ units. I worked at a vitamin shop and I tutored chemistry, physics and Spanish. I was president of the Chemistry club, VP of the pre-med club and it was a grueling schedule. But I WANTED it. I was the first person in my family to go to school since the time of Socrates. That’s a long winded way of saying I do not have ANY sympathy for the folks in school trying to make ends meet. It sucks, it’s also your opportunity to do something with your life. If eating clean is important, you will find a way to make it happen. If you are better looking than you are smart, become a stripper, they make great money. I’m not that smart, I’m not good looking, but I will out-work just about anyone.

Robb, I’m REALLY broke

Everyone’s situation is different. Many folks are out of work and things are legitimately tight. If I was really tight, I’d do my best to follow the above, and add a 50lb bag of rice (prices range from $25-$50). or, I’d eat a LOT of coconut oil as my main calories. Let’s look at some specific numbers:

Gallon of coconut oil is $75 with a total calorie content (117 cals per serving x 256 servings per container) of 29,952 cals. Cost: $0.0025/calorie

Bag-o-rice is $25-$50 with a total caloric content of a 50lb bag (3600 cals/kg x 22.68 kg/bag) of 81,648. Cost: $0.0003 to $0.0006/calorie.

So, calorie per calorie the rice is indeed cheaper, but both options are pretty damn inexpensive overall. I seem to remember getting a buy-1, get-1 on the coconut oil which effectively cuts the price in half, making them almost identical in price.

There are some solid guides for shopping on a budget, Diane at Balanced Bites has one of the best that comes to mind. Check them out.

CaveMan accounting

That first section is concrete in that smart shopping can make Paleo quite affordable, but again, you need to make decisions appropriate for your situation. Unfortunately, some people are not well suited to modern living on a variety of fronts. Case in point: I received a comment a while back that went something like this “I cannot pay my mortgage because of spending money on grass fed meat and organic produce…eating paleo is MAKING me bankrupt.” I was initially pretty cranky with this person because it seemed a remarkable lack of self accountability (and indeed, it is) but I also understand that this is part of a much larger problem. In the same way that we are not genetically well adapted to resisting the wiles of modern foods, so too do many of us fall prey to the lure of conspicuous consumption, credit and the like. Similar to food addictions, when we sit down to talk about the why’s of these situations we can either turn this into a moral quandary (this person is just stupid, bad, lazy etc.) or we can understand this is yet another example of an evolutionary discordance, with some of us navigating spending and finances reasonably well (like carbs) others… not so much. From an evolutionary perspective spending and budgeting do not make much sense. If we were mobile and carried few possessions why would we need to worry about procuring stuff? If we had food we ate it. ALL of it. If it was more than we could reasonably eat before spoiling we’d give it to extended family, thus cementing social bonds and “banking” on the notion that when those other folks hit it big in the hunting-gathering lottery, they’d reciprocate to us. Credit, cash and spending are a technological and cultural advancement that is obviously very useful, but a lot of people do not know how to handle is effectively.

One of the most popular chapters of my book is chapter 6, the cortisol/stress chapter. I receive more comments about that specific chapter than the rest of the book combined. What folks consistently focus on is not sleep, or work stress, but financial stress. Do they own their stuff or does their stuff own them? For a lot of these people they have simply never thought about things in the way that I present there, and it is (apparently) powerfully liberating because instead of feeling bad about difficulties dealing with finances, people understand there is a reason for it. THEN…they DO something about it. You can be excused of your behavior until you are enlightened as to it’s cause. If you keep doing the same goofy shit after that, then we get to start talking about stupid, bad & lazy.

So, part of the issue whether folks can or cannot afford to eat this way may have some deeper issues related to spending on a macro scale. If this is NOT your issue, fine, ignore all of this, but I know for a fact it’s a pervasive problem based on the emails and communications I receive. If you think this may all apply to you I’d highly recommend checking out Dave Ramsey’s material. He does amazing work and there are a variety of ways you can get started down a better financial path.

To recap:

1-Paleo is affordable.

2-Everyone has a different situation and must adapt to it.

3-Understanding your finances may liberate some cash you were previously squandering.

4-Many of our problems are an outgrowth of a diet and lifestyle at odds with our genetics.

5-If you really understand #4 we can quit feeling bad and make effective changes.

About the author

Robb Wolf, author of The Paleo Solution, is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Wolf has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series.

Tuesday 20, September 2011

Strength:

Strict press

5-5-5-3-2-5

Metcon:

1 mile run - log it testing week

Monday, September 19, 2011

Monday 19, September 2011

Strength:

Back squats
5-5-5-3-2-5

Metcon:

TOSH

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Benchmark - LOG IT!!!

Sunday 18, September 2011

Were doing the Tough Mudder

Enjoy your day off!

Saturday, September 17, 2011

Saturday 17, September 2011

Metcon:

2000m row
100 push ups
200 sit ups
300 squats
1 mile run

Congrats to BBCF Team 1 for completion of the hardest Tough Mudder course to date!

Way to go, and Team 2 is tomorrow!

Friday 16, September 2011

Metcon:

4x
400m run
15 thrusters 42.5/27.5kg
15 pull ups

Thursday 15, September 2011

Metcon:

1 mile run with a 20kg or 10kg plate over head!

Wednesday 14, September 2011

Metcon:

3x

10 Turksih get ups (5 to each side) Medium
10 KB snatch (5 to each side) Medium
10 KB swings Heavy
5 strict pull ups

Tuesday 13, September 2011

This week has been one of those weeks that things just did not go the way I planned, so we DID DO STRENGTH everyday, I just don't member what...

Metcon:

"EWWWWWWWWWW"

15 burpee wall balls 20/16lbs
15 inverted burpee - with HSPU included
15 burpee box jumps 30/24in
15 burpee pull ups
15 burpee lateral bar jump overs
15 burpee broad jumps
15 burpees

Tuesday, September 13, 2011

Monday 12, September 2011

Ohhhh, can you feel the leaves changing, the brisk am weather. Running time!

Strength:

Back squats

5-5-5-3-2-5

Push press

5-5-5-3-2-5

Metcon:

5k run

Monday, September 12, 2011

Sunday 11, September 2011

We remember!

2001 m row
11 ring pull ups
11 ring push ups
11 ring rows
11 kettlebell swings 24/16kg
11 kettlebell uppercuts - each side 24/16kg
11 kettlebell snatch - each arm 24/16kg
11 box jumps
11 GHD situps
11 burpees

Thanks to Dodger Dave, Stacie, Tegg and Art for coming in.

Sunday, September 11, 2011

Saturday 10, September 2011

Wow Holy shit OMG Dear me Phewwww

2x
200m over head walking lunge 20/10kg
20 pull ups
20 push ups
20 kb swings 24/16kg
20 box jumps
20 burpees
20 goblet squats 24/16kg
20 GHD sit ups
20 wall balls
200m jump rope running thingy (yeap that's what I call it)

Friday 9, September 2011

Ahhhhhh kettlebells, such a fun and wonderful toy!

Strength:

KB clean and press
5-5-5-5-5- each arm

Turkish get-ups
5-5-5-5-5 each arm

Progress in weight until failure

Metcon:
4x
10 deadlifts 2x body weight
40 double unders

Friday, September 9, 2011

Thursday 8, September 2011

Looks like we just got back from Burning Man after this one.

Strength:

Back squats
3-3-3-3-3

Strict press
3-3-3-3-3

Metcon:

10 minute AMRAP
6 sandbag get-ups
6 HSPU

Wednesday 7, September 2011

Strength:

Deadlifts
3-3-3-3-3

Metcon:

3x
800m run
7 squat cleans 70-100kg men, 50-70kg woman

Tuesday 6, September 2011

Strength:

Power cleans
3-3-3-3-3 new PR

3x max rep chin ups

Metcon:

5x
3 power cleans AHAP
20 burpees
200m sprint

Monday, September 5, 2011

Labor Day hours 6,7am and 5pm

"Meadows" (Elite)

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

Or

"Hansen" ( Intermediate)

5x
30 kettlebell swings 32/24kg
30 burpees
30 GHD situps

Or

"Michael" (Novice)

3x
800m run
50 back extensions
50 situps

Sunday 4, September 2011

Well, if I could post a picture of why I wasn't at the gym I would, but since my phone is NOT MY FRIEND...

McGuyver that wonderful little dog if mine decided to run like the wind at 8:45am, when we were loading up.

So, needless to say I'm sorry I wasn't there.

Saturday 3, September 2011

"31Heroes”

AMRAP 31 Min (As Many Reps As Possible)

8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Friday 2, September 2011

Strength:

Over head squats
3-3-3-3-3

Strict press
3-3-3-3-3

Metcon:

Death by pull ups AND hand stand push ups

Yeap, just like it sounds - brutal!
1 min = 1 pull up, 1 HSPU
2 min = 2 pull up, 2 HSPU

Continuing until you can not complete the number of HSPU in the time. Once your st that point, you will continue with pull ups until you can't complete the number of pull ups for that minute.

Friday, September 2, 2011

Thursday 1, September 2011

This is one of my favorite WOD's. Pretty sure you all know this by now, but just in case you didn't.

It is!

Strength:

Back squats
3-3-3-3-3

Bench press
3-3-3-3-3

Metcon:

4x
400 m run
400 jump rope
400m row

Freaking love this one!

Wednesday 31, August 2011

Vacation is over today, summer is almost done.
Time to get serious! LOL

Strength:

Deadlifts
3-3-3-3-3 new PR

Metcon:

AMRAP 12 mins
10 thrusters 42.5/27.5kg
250m row