“Brenton“

There be bears here!

First, a great blog post by Sarah Fragoso on getting your head into eating Paleo:

What does eating Paleo REALLY Mean?? And a recipe….

Buy-in

Gymnastic WU/skills 2

Strength

• Deadlift 3 x 5

WOD

“Brenton “
Five rounds for time of:

• Bear crawl 100 feet 
• Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Scaling: 3 rounds; 50 feet; 3 burpees.

Time limit:  15 minutes

Cash-out

Stretching

Mobility Homework - Episode 62: Car Gnarly/LEO Love Letter

Things to do in the car:

change seat position.

• Air support cushion move around to achieve good position.
• Hook arm on opposite head rest.
• Hollow; squeeze butt, tighten abs.
• 12 - 16 oz H2O per hour.
• Hold steering wheel with straight arms, externally rotate at shoulder.
• Knee internally rotated, one hand helps stretch a little 
• internal rotation; hand behind back, press shoulder into seat.

And now, the mobility WOD:

• Bully stretch; shoulder in good position, pull away, drop down; open up neck; 2’ each side
• Calf stretch
• Hip: femur ext rotate. Load: butt back. Tension belly button to foot, knee.
• Tall glute stretch; no ext rotate.

Thrusters

Stephanie working the 'cat-cow' stretch.

 

Buy-in

Shoulder prep (Kelly Starrett)

• Pushup circles
• 1” Pushup
• Pushups wide - narrrow
• Side triangle, 10 x foot taps
• Walkouts
• DROM
• Hang actives
• Chinups wide to narrow
• Pullups wide to narrow

Hip Prep (Kelly Starrett)

• 10 squats
• Knees out
• Pigs On Ice
• Squat straddles
• Groiners
• Active split
• Tall squats
• Fences

Skill

• Wall squats

WOD

Thruster 1-1-1-1-1-1-1 reps

Time limit:  15 minutes

Cash-out

Stretching

Mobility Homework - Episode 61: IT Band Hell, And Help...

1. Glute stretch on a box, body extra low, knee falls to side

2. Roll ball on side of hip.

3. Roll ball on muscles just above the knee, top to bottom around the outside.

4. Revisit #1, straighten forward leg.

5 minutes total each leg.

(Monday) “Bulger”

Peter getting inverted.

Buy-in

CF Warmup

Skill

• Pose: 2 x Forward Lunge + 100m, rest 1 minute.

Strength

• Bench 3 x 5

WOD

Pack:
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (or 14 progressions)

Women - 65#

Time limit:  15 minutes

Cash-out

Stretching

Mobility Homework - Episode 60: Paleo Chair Test 3 And 100k Mwod Users

Simply put, spend 10 minutes in the squat, butt to heels.  Any easier than the last time?

Paleo Eating - Crock Pot Round Steak

O.K.  I tried it.  The smell, the smell - like wine!  And the taste!  It was wonderful!

So, here you go.

The lettuce was to pretty it up for you.  The little bit of green makes it look nice and I'm all out of parsley.

• Round steak (grass-fed, it was 2 big steaks.)
• Olive oil, 2 big glugs.  Slosh the beef around in it in the bottom of the crock pot.

On top and around, place:

• Chopped up onion (whatever size you want to eat)
• Diced carrots
• One big can of diced tomatoes
• One small can of coconut milk

I didn't add any more salt than in the canned tomatoes.  Taste and add salt & pepper and whatever to taste.
Cook 5 hours, with 2 on high, 3 on low. (or was it 3 on high?)

The beef was fall-apart delicious.   We ate most of the vegetables.  Tomorrow we'll have the rest of the beef with some other vegetables.

Enjoy!

How to eat Paleo

Beef and Brussells Sprouts Stew

An easy and straight-ahead way of figuring out what to fix for dinner, courtesy of http://robbwolf.com/:
Download The Paleo Solution Quick Start Guide and Shopping List
See Robb Wolf's site for much more information.

If you like to go by recipes, here's a new one:
http://www.wholelifeeating.com/.

Why?
Kirsten says that this makes 2 years without August allergies.
My doctor says that my blood profiles are greatly improved.

The crock-pot smells all done; round steak.  If it turns out, I'll post a 'recipe.'

Happy eating!

Ciao,

Charles

Wall Ball & Muscle Ups

Three different muscle up scallings; seated, squat and in the middle, kneeling.

Buy-in

Gymnastic WU/skills 1

Skill

• Pose: 2 x carioca 100m run
• Kipping Pullups

Strength

• Squat 3 x 5

WOD

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Time limit:  15 minutes

All did this scaling:  25/5 - 20/4 - 15/3 - 10/2

Seated muscle-ups

Cash-out

Stretching

Mobility Homework - Episode 54: Pinchy Ankles and Weak Feet

Pre-bonus, foot strength: a) stand on ball of foot, get stuff;  b)Foot roll c) heel-toe rock.

Test: OHS, long sit with your feet straight out and pull your toes back toward your face, check ankle mobility.

Mwod: 

1. Ankle pinch w/ band, 1’ each way, each side = 4’ total.

2. Calves a) hip to wall, b) knee to wall, 30” each way, each side = 2’ total.

3. Roll out your leg gristle 2’ min each side, or until you are out of vomit [KStar's joke, but I couldn't resist leaving it in.]

Snatch Balance

We're not walking on hands yet, but we're rocking the wheelbarrow!

Buy-in

NORCAL Warmup

Skill

• Snatch balance

WOD

Snatch balance 1-1-1-1-1-1-1

Scaling: weight.  Sub: Overhead Squat

Cash-out

Stretching

Mobility Homework - Episode 53:  Muscle Up and Wall Ball Prep

Test: Foot point and muscle up.

Mwod: Bully stretch 2 min each side

Sink stretch 1-2 min each side

Overhead thoracic stretch (not rolling) 2 min

Feet ungluing with some kind of torture device 2 min

Retest: Foot point and muscle up? Better?