Thursday, September 30, 2010

The Paleo Solution

Most of you know I've been following and recommending Robb Wolf's advice on 'Paleo' nutrition.  I've pieced Information together from his and other people's websites, Robb's podcast on iTunes and information in the CrossFit Journal.

Robb finally has all the basic information on Paleo nutrition in one spot with his book that came out just a couple of weeks ago.  I've been holding off writing about it until I could read it through and find out if I'd recommend you getting it. I've set up a link up here to  I think the way it works is that if you buy it through that link, I get a small kickback for promoting it.  It's up to you where to get it, of course.

Buy the book or not?  In the end you'll have to decide for yourself.  Is the information available online?  Yes, but it's spread around here and there.  The book info is generally more complete than what I've found online, mainly because it's all in one place; essentially, it's one complete thought.  In blog entries and podcasts I've sometimes found richer content on 'niche' subjects.  Links to all that stuff was in the food email that I sent out.  If you didn't get it or need it again, email me.  

About two thirds of the book is on the why; evolutionary biology and physiology.  Robb is smart and a funny guy - all this was a surprisingly good read.  I kept laughing out loud:
Suggest that people should perhaps forgo bread and pasta for their health and they will bury a butter knife in your forehead before you can say, "whole wheat!"

If you don't want to read another book and just want to know what to do, here it is:

  • Shop for proteins: grass-fed meats, wild-caught fish and Omega-3 eggs.  If you can't get grass-fed, stick to lean meats (and ask me for the number for Rowan Tree Farm where you can get it.)
  • Shop for carbohydrates: fresh veggies - get green and other colors. Fruit: If you are leaning out, keep this to a minimum, like one piece a day or less.  If you are lean and very active, add tubers (yam, sweet potato, rutabaga) post workout.
  • Shop for good fats: fat from grass-fed meats, avocado, coconut, coconut oil, olives, olive oil, walnuts, macadamia nuts.    
  • Shop for supplements: fish oil (EPA + DHA,) vitamin D3. 
  • Shop for herbs and spices.
  • Heat some oil, cook a protein, add a carb, a fat if you need more, herbs and spices.  
  • Eat to satiety, about 3 meals a day.  
  • Take your fish oil and D3.  
  • Come to the gym 3 times a week, stay active during the week.  
  • Get 8-9 hours of sleep in a dark room every night. 
  • Manage stress (huge.)
  • Do your mobility homework.  
  • Take 'naked' pics and measure your waist and hips for before and after.
  • Clean your house.  What goes?  Grains, legumes (include peanuts and regular potatoes,) and dairy. Sweets, even artificial.

 Why? We are trying to increase performance, look and feel better by reducing systemic inflammation.  The way (Conspiracy Theory Alert) agribusiness and government have recommended for us to eat is making us ill.  Life and death stuff.  Our bodies have evolved to live and eat as hunter-gatherers.  

If you need more explanation or don't yet get the feeling that Paleo is Life-Saving Stuff, buy the book.



Wednesday, September 29, 2010


Peter and Debi working through the chipper.

Gymnastic WU/skills 1

For time:
20 (15) Walking lunge steps
15 (12) Pull-ups
35 (25) Box jumps, 20 inch box
15 (12) Double-unders
20 (15) Ring dips
15 (20) Knees to elbows
20 (15) Kettlebell swings, 1.5 pood
20 (30) Sit-ups
15 (12) Hang squat cleans, 25 pound dumbells
20 (12) Back extensions
20 (15) Wall ball shots, 14-20 pound ball
3 Rope lowers
Time limit:  30 minutes
Test: back squat shoulder position.
Homework, 3 minutes per arm:
1. Pitcher’s throw (arm flexion, external rotation/bias turn away.)
2. Palm up, arm straight, bias turn away
Also, lunge with back foot elevated. 2 rounds to burnout.

Shoulder Press

All my captions were rude ones, you'll have to imagine your own.
It was raining today, so we did Friday's workout.
CF Warmup
3 rounds of 10-15 reps of
  • Samson Stretch (do once each round for 15-30 sec.)
  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension
  • Pull-up
  • Dip
(Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.)
Pose 2 x Charlie’s Angels

Shoulder Press 3-3-3-3-3-3-3
post loads to comments.


Mobility Homework - You Must Defeat The Evil Chair
No test.  Every time you sit, score one point for each minute you:
1. Cross leg externally rotated, butt back, fold forward.
  1. Cross leg and pull on internally rotated, butt back, fold forward.
Max points per seated session, 2.
Post points in one day + how much time you spend sitting.

Monday, September 27, 2010


Can you tell which athlete hadn't yet done the WOD?  
Hint:  check the eyes.

  • Jumprope
  • DROM
  • Shoulder mobility
  • Burgener WU
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Time limit:  30 minutes
Test: squat wide.
  1. Couch stretch with bias up the side.  2.5 minutes per side.
  2. Reverse ballerina, bias turn away.  Contract/relax.  2.5 minutes per side.

Friday, September 24, 2010

Getting Inverted

Next week: Synchronized WODs!
Gymnastic warmup/skillsDay 2 

  • Jumprope
  • Box squats
  • Press 3 x 5
Complete five rounds of:
  • On the rings, lower from an inverted hang, slowly, 5 reps
  • 10 Ring Push-ups
Not for time. Post impressions to comments.
“Search your feelings.” (koooh-Paaah...)
Improving the squat: Hip Flexion and External Rotation
Test: Your squat
Mob: Hang out on the box going back and forth between legs. Try and collect about 6-8 minutes here.
Hit your calves for 2 min a side. 
Retest: Squat


Wednesday: “Kelly”

Debi ekes out a post-WOD smile


Shoulder prep (Kelly Starrett)
Hip Prep (Kelly Starrett)

  • Pose - Hop x 2, Accel x 2
  • Rings - inverted hang, slow lowering (tuck)
  • Deadlift
WOD “Kelly” (scaled)
Three rounds for time of: 
  • Run 400 meters 
  • 30 Box jump 
  • 30 Wall ball shots
Time limit:  15 minutes
Split jerk, Hip ext. with internal rotation and thoracic mobility.
Test: Split jerk landing. Torso straight up and down stacked neatly under an anchored ribcage?
Mob: 1) Spend 3 minutes exploring each hip. Can you hold relax there? Use that PNF!
2) 4 min working on arm flexion (overhead) and thoracic (rib cage region of spine)
extension on the balls.
Retest: Split jerk. Bonus: Does your kipping pullup feel better too?

Monday, September 20, 2010

“Fat Fran”

The crew relaxing post-WOD


CF Warmup

    • Pose - Hop x 2, Accel x 2
    • Rings - inverted hang
    • Bench 3 x 5
    WOD "Fat Fran"
    Three rounds, 15-12-and 9 reps, for time of: 
    • 95 pound barbell Thrusters 
    • 30 pound weighted Pull-ups
    • 65# Thrusters
    • 15# Pull ups
    Scaling: like for “Fran,” but heavier.
    Time limit:  15 minutes
    PNF, High Posterior
    Test: Box sit, Good Morning, and Deadlift set up
    Mwod: PNF your posterior extensors for 2-3 minutes a side, or until you stop making changes.
    Re-Test: Dead lift, squat
    Bonus: Touch base with the Psoas Bias Extensor Stretch 2min each side.


    Some folks have asked where to get the resistance bands from.  I got ours from Rogue Fitness:

    The #3 band is the blue one; #4 is the green.

    Good luck!



    Friday, September 17, 2010

    Friday, “Linda” (overhead)

    Meg with one of the "Three Bars Of Death."


    Gymnastic warmup/skills 1


    • 2 x hops
    • 2 x Accelerator drills
    • Back squat 3 x 5
    “(Overhead) Linda”
    10-9-8-7-6-5-4-3-2-1 reps of the triplet:
    • Deadlift: 1 1/2 body weight
    • Press: (bench - body weight)
    • Clean: 3/4 body weight
    Set up three bars and storm through for time.
    Scaling: Drop the sets doing 10-8-6-4-2 
    Scale the weight back (aim for 10 reps) 
    Time limit:  15 minutes

    Mobility Homework - shoulder band & ball
    • Band - with thumb up, freestyle.
    • Ball - external rotators over scapula.
    • accumulate 10 minutes total.



    Wednesday, September 15, 2010

    Wednesday, TGU & Sott's Press

    NORCAL Warmup
    • Jumprope
    • DROM
    • Shoulder mobility
    • Burgener WU
    • Pose - Accelerator drill x 3 (like with hopping drill.)
    • Power clean 3 x 5
    With a 15-25 pound barbell, 21-15-and 9 reps for time of: 
    • Turkish Get-ups, alternating arms 
    • Sotts press
    pvc-15 pound barbell, 15-12-and 9 reps 
    Time limit:  25 minutes



    Mobility homework - Ham corners
    • Rotate
    • Load & tension
    • 2 rounds of 2 minutes each leg
    • 1 minute each leg - calves



    Tuesday, September 14, 2010

    Priorities In The Gym

    The first priority in the gym must be - Form.
    Correct form is the safest, preventing injury.  Best position also produces the best power, so it also affects performance.

    After you can do it right, the second priority is - Consistency.
    Getting it right repeatedly.

    Only then, add load and speed.  The third priority is - Intensity.

    Find yourself in the following videos and critique your form.
    • Weight on heels.
    • Bar over mid-foot.
    • Scapula over the bar.
    • Vertical bar path.
    • Stable midline - core held firm back arched.
    In today's videos of the deadlift;
    • Shoulders and hips rise together as the bar approaches the knee.
    • Hips come under the body as the bar rises above the knee.

    Have fun,  we'll see you Wednesday!



    Monday, September 13, 2010

    Onramp Congratulations, Back Squats

    Congratulations to Sarah and Peter who finished their last Onramp WOD today! 

    Then:  9:17
    Now:  5:26
    Then: 8:05
    Now:  6:06

    At the same time, a big welcome goes out to Peter's mom, Stephanie, who started her Onramp today.
     With Kirsten away at a funeral,  everyone was patient while I coached two different workouts at once; thanks, guys!

    Gymnastic warmup/skillsDay 2 

    • Pose - Hop with lean x 3
    • Review TGU
    • Review Sott’s press
    • Back Squat 3-3-3-3-3 reps
    • Stretching
    • Mobility: drive your femur through your butt.
    • 2min straight leg, 2min externally rotated; each leg.
    • test deadlifft starting position, squat active bpttom position.


    Friday, September 10, 2010

    See you Monday!

    Just a quick FYI, I won't be able to make any more posts until Sunday night or Monday.

    Get outdoors, eat clean and do your homework.  See you Monday!



    SDLHP, Push Jerks, Mobility Homework

    Apologies are in order.  I'm just now squeezing in some time to post the WOD from Wednesday.  Even now, She Who Must Be Obeyed is eyeing me, wondering why I'm not getting out the door for our trip.  I stand on dangerous ground for you.

    Wednesday's WOD
    Hip & Shoulder prep (Kelly Starrett)

    Skill - Pose
    • Hop with lean x 3
    • Press 3 x 5
    21-18-15-12-9-6 and 3 rep rounds of:
    • Sumo deadlift high-pull, 55 pounds
    • Push jerk, 55 pounds
    Women - 30#
    Time limit 15 minutes
    • Stretching
    Mobility Homework

    Here's your mobility homework for this weekend.  10 minutes, try to get it in before Monday.  

    If you missed Wednesday's mobility work, here it is.  Just get caught up.

    That's it!  See you Monday.  Kirsten and I will be at a horse show this weekend.



    Tuesday, September 7, 2010

    Hamburgers for dinner!

    So wer're having hamburgers for dinner, but bread isn't on the list; grains are too carb-rich, too nutrient poor and the gluten does some pretty nasty stuff to the gut lining.  So, here's what we do:

    Grill up your hamburgers, add all your favorite fixings, and set it all on a bed of lettuce.  voilĂ !  Hamburger salad!

    On ours:

    • Bread & butter pickles
    • Tomato
    • Mayo
    • Olives

    Actually, you can do this with any sandwich.  Start with meat, add paleo-friendly condiments, set it on lettuce and go!  

    Skip the bread, use lettuce instead!



    Monday, September 6, 2010

    Full Freezer = Happy Tummies

    10 free-range chickens from Rowan Tree Farm, 1/2 a grass-fed cow from Bit O' Country Ranch in Green Bay, and our freezer is... FULL!

    That greyish thing in the middle is tongue.  Remind me to let you know how that turns out.  You have several options when ordering cuts from the processor.  We have ground, stew meat, roasts, steaks, soup bones, liver, heart and tongue.

    We also added another must on our list of shopping stops in Green Bay, Maplewood Meats.  Besides custom processing, they maintain a h-y-ooo-ge selection of meats, poultry, pork, beef, etc.  Many kinds of sausage, and Award Winning Bacon.  We bought some ham sticks (they've got beef sticks, too) and Award Winning Bacon.  The Sticks were good, basically snack lunch for the trip home.  And how was the Award Winning Bacon?  It was de-licious, starting with an Award Winning Smell and culminating with an Award Winning Taste!  Here, take the tour:

    A recipe coming up, check out Tomorrow's post!



    Friday, September 3, 2010

    Monday Schedule and Your Mobility Homework

    First, some business.  This weekend is the holiday. If the weather is nice, we'll row, at the docks by 9:00 a.m.  If the weather is nasty, we'll have a class back at the house, still at 9:00 a.m.  And now...

    If you haven't had the pleasure, may I introduce to you Kelly Starrett,
    In addition to his doctorate of physical therapy, Kelly is one of the owners of CrossFit SanFrancisco.
    He has been very generous to the CrossFit community with his talents, publishing many video articles in the CrossFit Journal.  His latest venture is a blog posting daily mobility workouts,  You've been on the receiving end of a few of these already.

    Here's Kelly with your mobility homework for the weekend.  Get this done before Wednesday, o.k.?

    Wednesday, September 1, 2010

    Jumps, Squats, Sit-ups, Push-ups and Pull-ups

    Meg's first self-spotted handstand!  Cool!

    • Measure 8-12” above tiptoe reach and mark with tape for each client.
    • Gymnastic warmup/skillsDay 1 
    • Muscle-up progression
    • Single leg track lift 10 each leg
    • Push jerk
    • Sumo deadlift high pull
    • Turkish getup w/bar
    • Sots press
    • Deadlift 3 x 5
    Tie a five-pound plate to hang an honest 8-12” above your tiptoe reach.
    Complete AMRAP in 15 minutes of:
    • 30 Jump and touch
    • 25 Squats
    • 20 Sit-ups
    • 15 Push-ups
    • 10 Pull-ups (jumping okay)
    • Stretching
    • Psoas-flavored hip flexors