Friday 121012



Work up to a 1RM in 25:00.

There is really nothing better than heavy pulls on a Friday in fall. Set a new PR today!


Complete for time:

Run 200m

60 Kettlebell snatch, 55#/35#

100 Pull-ups

Run 200m

For the snatch and pull-ups, you can partition the reps and movements however you want to get the work done as efficiently as possible.

Photo Oct 01, 6 51 00 AM
Tamara lunging away!

Every now and again you guys send me links to articles or blogs you think the rest of the crew would like. Thanks for that! Today I'd like to share 2 links forwarded to me by a couple of our folks. Both deal with nutrition, which is cool that you guys are out there educating yourself. Remember, it's not just what you do in the gym, it's a combination of many factors that get us what we're after. A big part of that is nutrition.

The first article is Should You Go Paleo from the recent Men's Health (thanks Katie Mac). It's pretty good with lots of local references including CSU, Dr. Cordain, and the Lindenmeier archeological site north of town. Good overview on where this philosophy came from.

The second article is 9 Steps to Perfect Health – #2 Nourish Your Body (thanks Wendy T). It's a longer article with some great info on macronutrients and how they work in our body.

I hadn't been on Chris Kesslers site so after reading the article I poked around a little bit and found this gem: 

I suggest we stop trying to define the “Paleo diet” and start thinking about it instead as a “Paleo template”.

What’s the difference? A Paleo diet implies a particular approach with clearly defined parameters that all people should follow. There’s little room for individual variation or experimentation.

A Paleo template implies a more flexible and individualized approach. A template contains a basic format or set of general guidelines that can then be customized based on the unique needs and experience of each person.

But here’s the key difference between a Paleo diet and a Paleo template: following a diet doesn’t encourage the participant to think, experiment or consider his or her specific circumstances, while following a template does.

The articles below discuss an approach that goes “Beyond Paleo” and recognizes the biochemical individuality of each person. It also acknowledges that although observing the diet of our ancestors is an excellent starting place, it’s just that – a starting place. The fact that a food did not exist in the Paleolithic area is not alone a justification for not eating it. This is where modern science comes in. It allows us to confirm or disprove the hypotheses we generate by studying our Paleo ancestors.

I really like this thought process. To read more, check out Moving From a Paleo Diet to a Paleo Template.

Now you have plenty of material in case you have trouble falling asleep!

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