Monday, October 31, 2011

Tuesday 01 November 2011

Hang Power clean 

Front lever
One minute aggregate work

10 Rounds
Sprint 100 yards
walk back to start

Sunday, October 30, 2011

Happy Halloween!

You may have noticed that there was no Workout posted on Saturday. You may have been wondering if I forgot to post or was it intended as an extra rest day?

Well all I know is my gut says maybe.

So who had a cheat meal this weekend? We did! Saturday night my wife and I had hot chocolate and split a half eaten chocolate bunny left over from Easter! Disgustingly delicious......

 WOD Monday 31 October 2011

one rep max

Planche drills
One minute aggregate work

3 rounds for time
10 Overhead squats
50 double unders

Use a weight that is difficult but won't prevent you from using full range of motion

Thursday, October 27, 2011

It works!

Here's a bit of proof that eating like a caveman works...

My wife joyously pointed out to me today that she can comfortably fit into all of her pre pregnancy clothes. This is without being able to work out even as much as she used to before Gwen came along. Proof that Abs are made in the kitchen even more so than the gym. Gongrats Megz!

Here's a good question: If somebody were to ask you what is the one thing they should cut out of their diet that would make the most difference. This is an interesting question because once I started thinking about it, I had to take into consideration how much an average person eats of the usual culprits on a daily basis.

Sugar. I'd have to say the first thing one should cut out of their diet should be sugar. To the non paleo initiated, I would say that if a food label had any form of sugar withing the first three ingredients, don't eat it. I know those of us who are devote paleophiles (?) say that if it has a food label at all don't eat it. But to someone who is just deciding to start making changes to their lifestyle, cutting out sugar would give them the best results early on.

Look at all the foods we buy every day that are loaded with sugar.....
almost anything that comes out of a package.

I know bread and pasta are made from milled flour which causes a more drastic insulin spike that sugar itself, but when you look at the shear amount of sugar people are consuming on a daily basis, cutting out this one ingredient from your daily life will make a huge difference.

WOD Friday 28 October 2011

weight only goes up when all reps from the previous set are solid

Beginner, 3x one minute
Advanced, 3x20 seconds with hands down by your waist as opposed to under your shoulders. (Planche training)

50 Burpee pull ups for time

Wednesday, October 26, 2011

Eating Healthy VS Dietary OCD

I have recently been asked by a friend of mine how strict I am with my eating. He almost seemed shocked when I told him I sit between 80 and 90%. He must have figured that I am as strict as they come. Well, I do have my cheat meal every week and that factors in, but one has to realize that anything pursued, to the detriment of other areas of your, life starts to become less healthy.

Little slip ups happen to about all of us from week to week. As long as you don't make it a daily event it shouldn't be a problem. There have been times that I have eaten things that I thought were more or less Paleo (even though nothing bought from a store is truly paleo) only to look at the label to see some things that left me appalled. Oops chalk that one up to experience and learn not to buy that again. Don't worry about it and move on. (what the hell is in orange julius "flavor enhancer" anyway?"

Even the pursuit of optimal health can cease to be healthy once it negatively impacts the rest of your life. Your everyday enjoyment, your interpersonal relationships, your job. Listen, if you are strict with your diet 80% of the time and are dedicated to eating like a caveman, you are pretty much guaranteed to be in incredible health, or on your way there. Aside from the occasional 30 day challenge or so, one can't be 100% on the ball 100% of the time. We burn out, we give up. Don't be afraid to make the occasional dietary indiscretion if you have been good all week. There have been times when I have had two cheats in week. I won't hurt just don't do it all the time. If it happens, all is not lost. So you ate the cookie and it's not your "cheat Meal".  Just don't make it the whole box. But don't be afraid to enjoy life from time to time either.

WOD Thursday 27 October 2011


Strict toes to bar
hanging straight leg raise if you can't get them all the way up

Three rounds
500m row
rest as needed between rounds

Monday, October 24, 2011

Caveman Babies part three

I meant to do this a month ago, when Gwen was three months old. Now she is four months old and I really have to stop neglecting the blog.

Now that gwen I getting a little older and a lot more sturdy, lets finish the series.

We plan on breast feeding exclusively for the first six months and I have to applaud Meghan's dedication. There are some trying times for sure, but Megz has been nothing short of amazing and hasn't faltered one bit.

At four months old, little Gwennie is as sturdy as any baby her age. We eat 90% Paleo with our weekend cheat meal and there is definitely a difference in Gwen's temperament on the Sunday and Monday after a cheat night. That being said, she is developing perfectly. People are usually surprised to find out that she is under six months old because the is quite tall.

Her little personality is starting to shine and she is becoming a delightful little person. Having recently found her voice the tells us stories and serenades us frequently to our delight. Even though it tends to be at five in the morning. She is now learning to sit up but prefers to stand while holding on to our hands. One thing I have ot remark is that she has an amazing amount of stamina, standing for long periods of time while only holding on to a finger on each of our hands.

She is so inquisitive, always looking around at the world, curious about everything. You can almost see the gears working and it is a delight to see the self satisfaction on her face when she puts it together and figures something out.

Calm and docile she is usually a delight. Rarely fussing at all except when she is dirty or hungry. I have to note that she hates her car seat and long car trips tend to result in her screaming most of the way, but I can't blame her, I'd hate to spend an extended amount of time traveling backwards staring at the back seat of a car.

Always smiling and always laughing, she definitely holds our heard in the palm of her hands. This little baby has brought so much joy into our lives. I can't for the life of me imagine what it was before she came into our lives.

Tuesday 25 October 2011

Handstand practice
5 minutes good practice

Power Clean and jerk

21-15-9 reps for time
Dumbbell snatch, right arm
Dumbbell snatch, left arm
Pull up

Males use, 45, 25, or 25lbs
Ladies, 30, 20 or 10lbs

Start from hang, finish in the power position

Sunday, October 23, 2011

Monday 24 October 2011


Front Squat

Front Lever
one minute aggregate progression work

Saturday, October 22, 2011

Saturday 22 October 2011

Fight Gone Bad!
Wall Ball, 10' Target
Sumo deadlift high pull, M75/F45lbs
Box Jump, M20/F14"
Push Press, M75/F45lbs
Row, calories

Remain at each station for a minute completing as many reps as possible. After each minute move immediately to the next station with stopping the timer. After completing all five stations rest one minute before beginning again for three total rounds.

Thursday, October 20, 2011

Friday 21 October 2011


progression work

Complete for time
75 Power snatch, M75/F45lbs

Wednesday, October 19, 2011

Thursday 20 October 2011

I love those Chinese lifters, they have such great form

Weighted Pull up

Snatch grip high pull

Front lever
one minute aggregate work

Monday, October 17, 2011

Tuesday 18 October 2011

Clean and jerk

progression work

3 rounds for time
4un 400m
5 clean and jerk @ 85% today's best 3 reps
21 back extensions

Sunday, October 16, 2011

Monday 16 October 2011

 Jason Kaplan and the famous "Sub 2 minute Fran"

Front lever
progression work

21 - 15 - 9 reps for time
Thruster, M95/F65lbs
Pull up

If the Rx'd weight is too heavy you can scale by doing 85% or 65% of the prescribed weight as required. Beginners can do jumping pull ups if needed.

Saturday, October 15, 2011

Thursday, October 13, 2011

Friday 14 October 2011

5 minutes practice time

Power Snatch

Overhead Squat

Wednesday, October 12, 2011

Thursday 12 October 2011

Weighted Pull up

If you can't do weighted pull ups do 3 rounds horizontal row for max reps

Front lever
5 minutes front lever progression work

Complete as many rounds in 10 minutes as possible
10 Jumping lunges
10 Sit ups
10 pull ups

Monday, October 10, 2011

Tuesday 11 October 2011

Handstand practice

Power clean from blocks
Set up boxes or pull from a squat rack with bars slightly higher than your hang height for a  hang power clean and pull from there

Complete two rounds, each for time
row 500m
30 box jumps M20/F14"
20 sumo deadlift high pull, M95/F65lbs
10 Burpees
20 knees to elbows
30 wall ball, M20/F14lb ball

Rest 5 minutes between rounds and time each round individually

Sunday, October 9, 2011

Monday 10 October 2011

Front Lever
5 minutes progression work


Complete as many rounds in 3 minutes as possible
5 Overhead squats M115/F70lbs
10 Chest to bar pull ups
15 push ups

Rest 90 seconds and repeat for a total of 3 intervals

Intermediate: Do 85% of Rx'd weight
Beginner: Do 65% of Rx'd weight, pull ups can be regular and push ups can be from knees if needed

Saturday, October 8, 2011

First week back done

Happy to say I survived my first week back to work. It was definitely good to be back doing what I love and seeing the people who I love to work with. I took the first week off the gym because I knew I wouldn't be sleeping this week and I was right. Around Tuesday Gwenn decided that sleep just wasn't for her. I'll be back to the gym on Monday the week off was definitely needed.  How long has it been since you took any time off to recover?

Saturday 08 October 2011
3 rounds for time
Run 400m
21 Kettlebell swings, M55/F34lbs
12 Pull ups

Thursday, October 6, 2011

Friday 06 October 2011

Power Snatch
*Start with a weight you know you and do and increase by 5 - 10 pounds each set, hopefully finding, or coming close to, your 3 rep max on the fourth or fifth set.

Tabata Double under
A tabata is eight rounds of 20 seconds of work followed by 10 seconds of rest. During the work interval you do as many repetitions in 20 seconds as possible.
Your score is the least number of reps performed in an interval

Wednesday, October 5, 2011

Thursday 05 October 2011

Weighted Pull up

Bench Press

7 rounds
Sprint 150m
walk 150m

Sprint your 150m turn and walk back, your walk back is your rest so take your time

Monday, October 3, 2011

Tuesday 04 October 2011

Learn it!

Planche progression work
Remember this video?

Hang Power Clean

Front Squat

make sure you finish with some good stretching and mobility work.!

Sunday, October 2, 2011

Well, back to the old grindstone

It was a great three months off but I am definitely glad to be back at it. Good thing I love my job.

WOD Monday 02 October 2011

 Not completely applicable to today's workout, but good advice nonetheless

Front lever progression
Spend 5 minutes working on the exercises from the video I posted on Thursday


15-10-5 reps for time
Advanced: Power Clean, M155/F95lbs
                  Muscle up
Intermediate: Power Clean, M125/F75lbs
                      Pull up
Beginner: Power clean, M95/F55lbs
                 Horizontal row
                 Push up

Saturday, October 1, 2011

Sometimes I lov rainy Saturdays

Pouring down rain on a Saturday morning. Sometimes it's a beautiful thing too bad I can hear traffic on the busy street below.

WOD Saturday 01 October 2011

Row 2k