New Page

So I am trying to figure out how to use all the wonderful options of blogger.

I have decided to create a standalone age for the workouts and workout related articles. This is where I will post articles and videos about workouts and movements specific to my programming. This way if you aren't interested in following caveman workouts but still want to read my articles about health and wellness you don't have to sift through a ton of info to get to the good stuff. There are links in the top right corner the pages to help direct you where you want to go.

This is just another step in the evolution of caveman2.0. I am quite excited about this. It means I am just a little bit closer to leaving the dream. Please let me know what you think about the changes I definitely appreciate any and all input.

Run fast and lift heavy stuff!

Let's start with the first part of that equation: Run Fast!

I'd like to extol the virtues of one of my favorite simple pleasures... Going Barefoot.

Have you thought that it's a cruel joke for whoever created us to make our main method of locomotion painfully sensitive? I mean think about it, why is it that we are supposed to walk around on our feet but trying to walk barefoot on any surface other than grass or sand can be a painful ordeal.  We weren't born with shoes, so what did we do before they were invented? Here's my personal take on the subject.

It turns out that our feet want to feel the ground. Our feet have a larger concentration nerve receptors than any other part of our bodies. This is supposed to form a sense of "connectedness" with out environment. It is necessary for proper balance, posture and proprioception.

Now the reason our feet have become so sensitive, is because they desperately want to connect with the earth. So they have become hypersensitive after years of being strangled by shoes in an attempt to feel the ground through our sneakers. It turns out that all we have heard about needing cushioning and support is a bunch of BS!

"We have spent four million years perfecting our feet, and the last hundred years destroying them!"

We weren't born in sneakers and no "almighty creator" would make us with the intent of us getting our own damn shoes. We were created perfect just the way we are (too bad modern medicine and diet are killing us). Our feet were designed to carry us on their own without any help. There are numerous studies done to prove this. Take for example some of the more poor indigenous people in Mexico. There are people who make a living everyday running rickshaws in their bare feet. Yet there are extremely low incidences of foot and ankle problems. However, here in North America shoe companies spend millions of dollars a year on developing shoes with more support, more cushion, motion control you name it. Yet the more we invest into shoe technology, it seems that there are greater incidences of ankle, foot and knee problems arising every year. So we buy more expensive shoes but to no avail.

Our feet have a natural arch and musculature that is designed to allow us to walk problem free.  Us wrapping them in shoes is causing these muscles to atrophy. The very muscles that we need to walk are dying from lack of use. This is what is causing so many foot problems in the rich western and European worlds where the latest and greatest sneakers are a fashion statement. Likewise, there are relatively no foot problems in third world countries where shoes are a commodity afforded by few. This is not coincidence.


Now it finally happens that some big shoe companies are finally starting to catch on with the advent of shoes like Nike Frees. New Balance now has a similar model as well. Vivo Barefoots are a great model but my personal favorites are my Vibram Five Fingers. Vibrams look like gloves for your feet so if you choose to get a pair (which I highly recommend) be prepared for lots of confused looks and many questions. I wear my Vibrams for everything. I especially love them for working out. I find that the added balance and coordination that comes from being the feel the world around me to be a great feeling and do wonders for my workouts.

If you are going to give going barefoot a try be prepared for a grand awakening. Start slow, you will need ample time to adjust to using muscles that have never really been used before. But, it won't take long and before you know it your knee and ankle problems may begin to disappear. Mine have. Once you begin to work out in a set of Vibram Five Fingers you may very well never look back.

Barefoot Running

Running barefoot involves a forefoot or midfoot strike. Eliminating heel strike. This is proper running mechanics. it happens instinctively as soon as you remove your shoes and is bio mechanically superior. Take a minute to watch a toddler run around in their barefeet. Nobody ever took the time to teach them to run properly however they instinctively run with their forefoot striking first.

Forefoot striking allows the muscles of the lower extremities to absorb and virtually eliminate the impact from running. This allows your momentum to be carried forward. When running in Spongy soles the heel strikes with the heel up to the pelvis forming a straight line. All your momentum comes to an abrupt halt sending the shock up through your whole body. Wearing absorbent heels does nothing to alleviate this because it turns out that the more padding you put under your feet, the harder your foot strikes the ground. Your feet want to feel the earth beneath them! With shoes on your feet strike with nine times the impact of running barefoot. Just sayin'

As I said before, when transitioning to barefoot running, do it slowly. Your calves are going to be sore. Start small and gradually work your way up. Withing a month you should be able to run up to 5k or more at a time.

Now for the second part of the title equation: Lift heavy Stuff!

Workout for Thursday April 8.

1 rep max for:
Back Squat
Power Clean
Push Jerk

It is a strength only day so warm up as needed. Take as long as you need between max efforts.
I recommend 5,5,3,3,1,1,1. With only enough rest between warm up sets to change plates.

Good luck.
Ain't gravity a bitch?

Rest Day!

Take it easy on yourself.
Read a good book, Learn to meditate, Take up yoga.

Above all   eat well and recover!

Cheers

workout Tuesday 060410

Shoulder Press 5/5/5

3 Rounds for time of:
Sprint 50m
dumbbell snatch 21 reps, right arm
spring 50m
dumbbell snatch 21 reps, left arm

Males use 45 lb dumbbell, women 30 lbs.

Finish with one minute aggregate work on planche.

CaveMan Treats!

Here is a recipe for delicious looking caveman treats that My wife Meghan sent me. I wish I was around to try them because they look amazing and the feedback I have heard says they taste as god as they look

Don't forget to send in your recipe ideas and Workout of the day ideas. I'm always looking for good ones to post'.

Caveman Treats

you will need
1 cup of pitted dates.
1 med/large banana
3 1/2 tble sp. of ground almond
*sprinkle of (husked) sunflower seeds (so 1 tbls)

1/4 tsp cinnmon
1/4 tsp nut meg
1/4 tsp ground ginger


coconut
coco (Frys - amazing)
sunflower seeds (husked)


Here's what you do:

1/2 cup at a time make dates into a paste.  I warn you it's quite sticky. 
You can use a blender , I used my muscles. I mashed them into a bowl using my rolling pin. I have the type with out handles, it worked quite well. You can mash and mix them together.
Add in your banana to the sticky paste. You can mash them up before or during the mixing of the two.
I added my ground almond and then just used my hands. (clean of course) I found it much easier to mix them all together. Once the ground almond is in the mix, it makes life a lot more easier, messier and a whole lot of FUN.
Add you spices and sunflower seeds, mix well... I used a (dinner) table spoon to mix this.

Roll out into little balls onto a  pan.
Once that is done make them perfect by rolling them into the final touch.
I like to mix and match , some coco, some coconut...a few sunflower seeds. Trust me all are delicious..

Chill in the fridge for an hour and serve with fruit. So far berrys are the best compliment.

Bon Appetit !

Pull ups/Ring push ups

Monday 5 April 2010

Snatch grip high pull 3/3/3/3/3

Don't go too heavy on the high pulls. These are to get practice fully extending your hips under load. once your form starts to go you are heavy enough.

21 / 18 / 15 / 12 / 9/ 6 / 3 reps of:
Pull ups / Ring push ups.

finish with one minute of aggregate work doing front lever.
Start with tuck lever and as you get stronger we'll progress from there.
If you can't yet do a tuck lever, do 5x5 knees to elbows with 3 second negatives

I highly recommend you pick yourself up a pair of rings. They are the single most useful piece of strength training equipment I have ever bought. Those, as well as my Vibram Five Fingers and grip chalk, get more use than anything else I have ever owned. You can get e cheap pair from Amazon and they will last you a long time and they will get a ton of use, trust me.

Caveman Workouts

As a follow up to my previous post "Caveman Fitness" I have decided that I am going to be posting workouts on my page. If anybody has a good idea that they'd like to submit then please submit it to lajoie50@msn.com and I will be more than happy to post reader submitted workouts and recipes for good Paleo "caveman food" as well.

The workouts will be based on the CrossFit methodology.  Which means that they will be "infinitely Scalable" but will be designed to tax you to your limit in a short time, keeping things as efficient as possible. Pleas bear in mind that I am NOT a certified Crossfit trainer (yet) and I do not own an affiliate (yet), nor do I claim to be able to design a better workout than Greg Glassman who is the owner and creator.

I do however claim to be very knowledgeable in the world of functional fitness and have an extensive background with a fair amount of experience in the world of fitness and nutrition. Therefore I am going to  take it upon myself to design workouts for my readers to follow, putting an emphasis on intensity and gymnasics and body control. I believe that this has the most direct translation to real world fitness and Gymnastics, Parkour, and body control training translate more closely to the type of fitness that would have been achieved by our Paleolithic ancestors in their quest for survival.

Expect detailed explanations of the exercises and videos to follow as well. Right now I am a little bit rushed because I am on my way out to the gym.

So without further delay here is my first workout.

As quickly as possible complete the following:
Run 800 m (half a mile)
30 box jumps (M 24"/F 20")
25 dumbell swings
20 jumping pull ups
20 knees to elbows
25 back extentions
30 wall ball   (10 'target)
row 500m

Rest 5 minutes and finish with ten reps of kick to handstand against a wall hold for 2-5 seconds each time.

Remember to scale these workouts if you are beginning. The idea is to go as hard as you can but pleas use you head and don't  injure yourself. Let me know what you think, I'd appreciate the feedback

Enjoy!