Workout of the Day (WOD)

Tuesday 10/7/14

Let's just remind ourselves about eating clean.  Remember you can't out work a bad diet.

So here are a few tips:

*Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.

*Pre-cook food and cook more than you need. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimize the amount of time that you have to spend cooking during the week.

*Check the labels. Even it's organic and has added probiotics, the portions of macro-nutrients are still important. Shop where fresh food is abundant; invest in a healthy future.

*Eat smaller amounts of your cheat foods.  Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.

*Don't keep it in the house.  Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.

*Do not run out of food. This is horrible; you will end up eating out or munch on cereals. Do not let it happen to you.

*Try planning out your meals for 5 days or a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.

*Keep it handy.  Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.

*Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.

*Make a few hard cuts.  Avoid soda, rock stars, pasta and bread. Let us know how you're doing after two weeks.

*Eat lots of vegetables; try and eat a good variety with many different colors.

Cat pre-12th man 12 mile run on Sunday with Holly and crew.

Cat pre-12th man 12 mile run on Sunday with Holly and crew.

4x800m Run/Row 1:1

5 x 2 reps Low Hang Pause Snatch (drop and reset each rep)

-lower the barbell to the knee caps, pause for 3 sec to load the hamstrings and strengthen the lower back, then complete a snatch, drop the weight and immediately repeat a second rep

2 Rounds
3 Minute AMRAP
5 Thrusters (Mx 95/65, Rx 115/75, FB 155/95)
10 Pull-Ups (FB C2B)
Rest 3 Minutes


Strength 2:
7 Sets of the following:
Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Yes I blasted this on the boombox on the playground, begging kids to start a fight with me.

Today's Workout

Tomorrow's Workout