Tuesday, April 30, 2013

Old and New

Just a note: everything old is not necessarily good and everything new is not necessarily better. Keep that in mind.

I did the whole workout in a circuit fashion today and I liked how it flowed.
3 rounds of:
Halos x 5 ea way
Windmill x 5 ea side @10 lbs. (finally started to push this one up in weight)
Bootstrapper Squats x 10
Pump stretch x 10
Tactical Frog x 10
Under bar batwing holds x 10 seconds
KB swings x 10 ea side
Press 3 @ 95
Back Extension x 10

I took plenty of rest and did some Super Joints movements between exercises and rounds.

Monday, April 29, 2013

Jesus, The Paleo Diet and You.

Just as Jesus, were he to return today, would not recognize the religions started in his name so would our Paleolithic ancestors not recognize the diet started in their name. The paleo diet in its modern incarnation depends heavily on beef. Cows did not come to America until the 1400's so our paleo friends could not have eaten them.  Indigenous diets have and always will depend on availability. the natives of my area might look at the modern paleo diet and wonder where are the white throated woodrats, where is the bear and elk and deer and acorns and lizards and snakes. You paleo people need to relax a little quit making restaurant workers miserable by asking for gluten free everything, quit pretending you know everything about nutrition because you went to a one day seminar, eat a pizza and some ice cream every week and quit being so damn religious about your little diet thing.

W/U (changed a little as I added in a 10 second beneath the bar batwing hold and 10 KB swings with each hand at the end)

Goblet Squats 3 x 3 @ 45
Ab wheel 3 x 5

Wednesday, April 24, 2013

Bullshit, No Bullshit, Bullshit, No Bullshit......

Read an  older article on training bullshit and I found it to be interesting enough to want to share with you. You can find it here.
I got an e-mail from  CF gym the other day that saw an old post I had put up on the crossfit message board. I went to chat with them to see if they would be interested in un-fucking their CF gym and they are possibly interested. We'll see how that plays out.

W/U series
I added in some of Pavel's Super Joints exercises between sets. I like the way it feels.

Press 5 @ 90/3 @ 95/2 @ 100

Back Ext. 3 x 10

W/U 20 minutes/Press Sets 15 minutes/Back Ext 10 minutes
Out of the gym in 45 minutes
I do like short workouts. Leaves time to chat if I feel like it.

Monday, April 22, 2013

...And Away We Go

Back to lifting. I am going to be sticking to Goblet Squats for another couple of cycles and then go to Back Squats again and see what happens.

W/U Series
3 Rounds of:
10 Halos (5 ea way)
10 Bootstrapper Squats
10 Windmills (5 ea side)
10 Pump stretch
Tactical Frog 10 Forward and Back
This will be known as the W/U series from now on to save me some typing.
Goblet Squats 8 x 8 @ 30
Ab Wheel 3 x 5

Saturday, April 20, 2013

Sleep My Pretties

A good article on T-Nation about sleep here.

10 minutes of;
Halos x 10
Bootstrapper Squats x 10
Pump Stretch x 10
5 minutes of:
Turkish Get Ups

In and out quick.

Thursday, April 18, 2013

On and On and On Dear Prudence

All quiet on the western front. Haven't come across any good articles to share today. The CF hater sites are played out so there is nothing fun to report. It did occur to me yesterday that the purpose of reporting on the madness and injuries in CF is not so much to bring it down but to make sure that there is a reference source for people who are considering joining the cult. As more people get involved there needs to be more, not less, places where they can go to find out the truth. A great quote by, I believe, Upton Sinclair says "It is hard to get a man to understand when his job depends on his not understanding." Pretty much sums up most of the CF trainers I know.

10 minutes of:
Halos x 10
Pump stretch x 10
Bootstrapper squats x 10
12 minutes of:
20 swings
jump rope x 1 minute
20 swings
push ups x 1 minute
20 swings
step ups x 1 minute
20 swings
cross walk x 1 minute

I checked my heart rate on the minute for 4 minutes after the work out and it was:

I am not sure of the exact percentages but recovery rate is a good indicator of fitness level so I may invest in a HR monitor to keep closer track of this.

Tuesday, April 16, 2013

Fun Stuff Right Here in River City

Mark Rippetoe has a new piece on T-Nation and you can read it here. The Prince of Posture, one Mr. Angelo Poli of Whole Body Fitness has some new articles up on Huffington Post and you can read them here. I had something important to say today but rather than write it down I went to work out and now it is gone.
10 minutes of:
Halos x 10 (5 each way)
Wall Squats x 10
Pumps x 10
5 minutes of:
Turkish Get Up (alt. L than R)

...and I'm out.
I will be going back to lifting next week. So the schedule for right now is:
Week 1 - 5/3/2 on the lifts
Week 2 - 3 x 3
Week 3 - 5 x 2
Week 4 - Program Minimum
Week 5 - Program Minimum

Rinse and repeat. I will start rowing again in October.

Monday, April 15, 2013


Can you guess where we are going with this. First here is an article on what is wrong with crossfit endurance. He opens the article by saying "Not terribly long ago, I stopped dating a girl because she did crossfit." You can imagine that he wouldn't have anything good to say about CF after that.
And here is an article on Unstable Surface Training. Any trainers reading this blog, if you  have bought into the UST model, might want to do a little research on the protocol and then change your programming.
And now on to Program Minimum. A while ago I read an article that I think was by Jim Wendler where he said he was tired of answering questions about what people could add to the 5/3/1 program. He stated that they could add anything they wanted but then it would no longer be 5/3/1.
I thought about that this morning as I considered adding something to the PM model.
Warm up
10 minutes of:
10 halos
10 wall squats
10 pumps
Work out
12 minutes of:
20 Swings
Cross knee to elbow 1 minute
20 swings
Lunge 1 minute
20 swings
Russian Twist 1 minute
20 swings
Hindu push up 1 minute.

Monday, April 8, 2013

Slouching Toward Freedom

Sorry about last week it was no post radio. Work arose and I had to take it as I plan to be out of debt by the end of this year and then I will be able to re-assess the situation.
For the next two weeks I will be doing Pavel's Program Minimum. Here is a link to the program.

10 minutes of:
10 Wall Squats
10 Halos
10 Pumps
12 minutes of:
20 Swings
Mtn. climbers 1 min.
20 swings
Hindu push ups 1 min.
20 swings
Step ups 1 min.
20 swings
Lunge 1 min.

I may change the exercises that I use between the swings.