A. Alternating TGU
26 reps for time. This is more of a slow and steady pace. 35/55 lbs
B. AMRAP in 30 sec Shoulder taps
AMRAP in 30 sec Kettlebell Swings
AMRAP in 30 sec. Front Squats 95/135 lbs
Rest 90 sec.
5 sets
Sunday, September 28, 2014
Saturday, October 4, 2014
A. Back Squats - 8-10, 6-8 or 4-6 @ 32x2. 4 sessions at each.
B. 3 Rounds for Time:
OH stationary Lunges x 20 reps 25/45 lbs
DB alternating power Snatch x 20 reps 35/55 lbs
DB Push Press x 10 reps (5 per arm) 35/55 lbs. Complete all 5 reps on one arm before going to other arm.
C. Kipping Muscle up practice.
Beginners: passive hold on bars x 30 sec x 3 sets
Intermediate: 10 sec false grip hanging x 3 sets (add kipping if ready)
Advanced: AMRAP kipping muscle ups in 5 minutes. If you have more than 3 reps in a row, do AMRAP in 60 sec. rest 3 min x 3 sets
B. 3 Rounds for Time:
OH stationary Lunges x 20 reps 25/45 lbs
DB alternating power Snatch x 20 reps 35/55 lbs
DB Push Press x 10 reps (5 per arm) 35/55 lbs. Complete all 5 reps on one arm before going to other arm.
C. Kipping Muscle up practice.
Beginners: passive hold on bars x 30 sec x 3 sets
Intermediate: 10 sec false grip hanging x 3 sets (add kipping if ready)
Advanced: AMRAP kipping muscle ups in 5 minutes. If you have more than 3 reps in a row, do AMRAP in 60 sec. rest 3 min x 3 sets
Friday, October 3, 2014
A. 2 cleans plus 1 jerk - Take your 1RM from Wednesday, September 24 and do the following for WORKING SETS - 85%, 85%, 90%, 90%
BEGINNERS: 3 HANG POWER CLEANS PLUS 3 JERKS X 5 SETS. GO UP IN WEIGHT WITH EACH SET.
B. Power Clean and Jerk x 10 85/125 lbs
Toes to Bar x 15
Ring Dips x 7/10
Run 400 meters
Rest 90 sec.
3 sets
MUST HAVE A CLEAN AND JERK OF 115/155 LBS TO DO PRESCRIBED.
THIS SHOULD BE DONE UNBROKEN (EXCEPT RING DIPS, WHICH MAY BE DONE IN 2-3 SETS).
NO RING DIPS? DO BAR DIPS.
NO BAR DIPS? 7 PUSH UPS
ONLY A FEW TOES TO BAR? REDUCE THE REPS.
NO TOES TO BAR? 5 ARCH SCAP PULLINGS OR KNEES TO CHEST.
BEGINNERS: 3 HANG POWER CLEANS PLUS 3 JERKS X 5 SETS. GO UP IN WEIGHT WITH EACH SET.
B. Power Clean and Jerk x 10 85/125 lbs
Toes to Bar x 15
Ring Dips x 7/10
Run 400 meters
Rest 90 sec.
3 sets
MUST HAVE A CLEAN AND JERK OF 115/155 LBS TO DO PRESCRIBED.
THIS SHOULD BE DONE UNBROKEN (EXCEPT RING DIPS, WHICH MAY BE DONE IN 2-3 SETS).
NO RING DIPS? DO BAR DIPS.
NO BAR DIPS? 7 PUSH UPS
ONLY A FEW TOES TO BAR? REDUCE THE REPS.
NO TOES TO BAR? 5 ARCH SCAP PULLINGS OR KNEES TO CHEST.
Thursday, October 2, 2014
A. 2 Hang Power Snatch plus 1 OHS x 2 reps x 5 sets. All sets at 73 to 78% of your max. Note, this is up from last week's 70 to 75% of your max.
Beginners - simply add weight if your coach tells you to!
COACHES - MOST FOLKS SHOULD BE ENCOURAGED TO LIFT AT THE TOP END OF 78%. ONLY SUPER ADVANCED LIFTERS WILL BE CLOSER TO 73%.
B. AMRAP in 3 minutes:
thrusters x 7 65/95 lbs
kipping pull ups x 7
burpees x 7
Rest 1 minute.
3 sets
I know the numbers seem low but the idea for this one is to push hard and not stop. You need to do this unbroken to get the right dose response.
C1. trap 3 raises x 8 reps with 5 sec hold at the top. x 3 sets
C2. weighted lumbar extensions x 10 reps with 30 sec hold on last rep x 3 sets
Beginners - simply add weight if your coach tells you to!
COACHES - MOST FOLKS SHOULD BE ENCOURAGED TO LIFT AT THE TOP END OF 78%. ONLY SUPER ADVANCED LIFTERS WILL BE CLOSER TO 73%.
B. AMRAP in 3 minutes:
thrusters x 7 65/95 lbs
kipping pull ups x 7
burpees x 7
Rest 1 minute.
3 sets
I know the numbers seem low but the idea for this one is to push hard and not stop. You need to do this unbroken to get the right dose response.
C1. trap 3 raises x 8 reps with 5 sec hold at the top. x 3 sets
C2. weighted lumbar extensions x 10 reps with 30 sec hold on last rep x 3 sets
Wednesday, Oct 1, 2014
A. Back Squats
8-10, 6-8 or 4-6 (complete 4 sessions at each) @ 32x2
B. Strict and kipping hspu - See September 23, 2014
10-20 strict
20-30 kipping
No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.
No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.
Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box.
4 Rounds for Time:
Deadlift x 20 95/135 lbs
4 wall walks
25 double unders
8-10, 6-8 or 4-6 (complete 4 sessions at each) @ 32x2
B. Strict and kipping hspu - See September 23, 2014
10-20 strict
20-30 kipping
No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.
No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.
Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box.
4 Rounds for Time:
Deadlift x 20 95/135 lbs
4 wall walks
25 double unders
Tuesday, September 30, 2014
A. 2 cleans plus 1 jerk
Advanced: your first set WORKING SET should be at approximately 83% of your max clean and jerk. Then go to 86%, 89%, 89%, 92 % for 5 TOTAL WORKING SETS
Intermediate: 3 cleans plus 2 jerks - 89%, 92%, 92%, 92%, 92%
Beginner: Don't worry about percentages. Do the following: 5 clean and jerk x 5 sets (go up in weight with each set if your coach gives you the go ahead).
B. Shoulder stability work:
Advanced: Grease the groove today. Accumulate 7 kipping muscle ups as quickly as possible.
Intermediate: Practice the false grip kip for about 10 minutes.
Beginner: 30 sec passive hang followed by 20 side to side lift offs for 2 sets (it's ok if your hand doesn't actually lift off the bar).
C. For Time:
Run 800 meters
Pistols x 50 (alternate legs)
OHS x 25 65/95 lbs Go for speed and snatch into your first rep. Make sure you stand up after each rep
Run 800 meters
No Pistol to the floor? Go to a box but be realistic. You should be able to do these quite quickly so don't choose a depth that is barely possible for 1 rep.
Beginners:
Run or Row 400 meters
25 air squats
15 OHS
Run or Row 400 meters
Advanced: your first set WORKING SET should be at approximately 83% of your max clean and jerk. Then go to 86%, 89%, 89%, 92 % for 5 TOTAL WORKING SETS
Intermediate: 3 cleans plus 2 jerks - 89%, 92%, 92%, 92%, 92%
Beginner: Don't worry about percentages. Do the following: 5 clean and jerk x 5 sets (go up in weight with each set if your coach gives you the go ahead).
B. Shoulder stability work:
Advanced: Grease the groove today. Accumulate 7 kipping muscle ups as quickly as possible.
Intermediate: Practice the false grip kip for about 10 minutes.
Beginner: 30 sec passive hang followed by 20 side to side lift offs for 2 sets (it's ok if your hand doesn't actually lift off the bar).
C. For Time:
Run 800 meters
Pistols x 50 (alternate legs)
OHS x 25 65/95 lbs Go for speed and snatch into your first rep. Make sure you stand up after each rep
Run 800 meters
No Pistol to the floor? Go to a box but be realistic. You should be able to do these quite quickly so don't choose a depth that is barely possible for 1 rep.
Beginners:
Run or Row 400 meters
25 air squats
15 OHS
Run or Row 400 meters
Monday, September 29 2014
A. For Time:
30 strict pull ups or chin ups AFAP
30 chest to bar kipping pull ups AFAP
Note: You should have 1 total time for Part A. Be strategic with this one and be honest. Your chest or neck must TOUCH the bar. Don't cheat.
To do part A prescribed, you need at least 3 strict and strong pull ups or chin ups. Otherwise, choose from the following:
You have 1, maybe 2 pull ups or chin ups, but that second one is a struggle? Do 20 strict feet elevated ring rows or ground rows (Don't Cheat)!!!!
30 kipping chin ups or pull ups
You have kipping chin ups/pull ups but no strict ones? Do:
20 ground rows
30 kipping chin ups/pull ups (may use a band if you have a 30 sec eccentric)
You have neither kipping nor strict chin ups/pull ups? Do:
either elevated or hinge rows x 30 reps
Treat Part A as a game. You need to be strategic. Expect to take at least 10 minutes to complete.
B. 60 sec AMRAP Hang Power Snatch 55/75 lbs
60 sec AMRAP Box Jumps 20/24"
60 sec AMRAP Shoulder Taps
60 sec rest
4 sets
30 strict pull ups or chin ups AFAP
30 chest to bar kipping pull ups AFAP
Note: You should have 1 total time for Part A. Be strategic with this one and be honest. Your chest or neck must TOUCH the bar. Don't cheat.
To do part A prescribed, you need at least 3 strict and strong pull ups or chin ups. Otherwise, choose from the following:
You have 1, maybe 2 pull ups or chin ups, but that second one is a struggle? Do 20 strict feet elevated ring rows or ground rows (Don't Cheat)!!!!
30 kipping chin ups or pull ups
You have kipping chin ups/pull ups but no strict ones? Do:
20 ground rows
30 kipping chin ups/pull ups (may use a band if you have a 30 sec eccentric)
You have neither kipping nor strict chin ups/pull ups? Do:
either elevated or hinge rows x 30 reps
Treat Part A as a game. You need to be strategic. Expect to take at least 10 minutes to complete.
B. 60 sec AMRAP Hang Power Snatch 55/75 lbs
60 sec AMRAP Box Jumps 20/24"
60 sec AMRAP Shoulder Taps
60 sec rest
4 sets
Thursday, September 25, 2014
Jeff Leach: "We are more microbe than mammal".
Ok, so maybe you haven't been able to keep up with the
material I have been sending your way regarding microbes and gut health.
Well, here is a great transcription between Jeff Leach and Chris
Kresser on resistant starch, the origins of the Human Gut Project and
much more.
http://chriskresser.com/you-are-what-your-bacteria-eat-the-importance-of-feeding-your-microbiome-with-jeff-leach
http://chriskresser.com/you-are-what-your-bacteria-eat-the-importance-of-feeding-your-microbiome-with-jeff-leach
Sunday, September 21, 2014
Sunday, September 27, 2014
A. Snatch Balance
Advanced/Intermediate - 50-60% of your max x 3 sets x 5reps
Beginner: 3 position snatch balance x 5 sets x 3 reps
B. Run 400 meters
3 Rounds for Time
Bar Dips x 7
Air squats x 25
Run 400 meters
Advanced/Intermediate - 50-60% of your max x 3 sets x 5reps
Beginner: 3 position snatch balance x 5 sets x 3 reps
B. Run 400 meters
3 Rounds for Time
Bar Dips x 7
Air squats x 25
Run 400 meters
Saturday, September 27, 2014
A. Front Squats 8-10, 6-8 or 4-6 @ 30x1 x 4 sets
B. Kipping pull ups x 20
burpees x 30
KB Swings x 40 35/55 lbs
Kipping Pull ups x 15
Burpees x 20
KB Swings x 30 35/55 lbs
kipping pull ups x 10
Burpees x 15
KB Swings x 20 35/55 lbs
B. Kipping pull ups x 20
burpees x 30
KB Swings x 40 35/55 lbs
Kipping Pull ups x 15
Burpees x 20
KB Swings x 30 35/55 lbs
kipping pull ups x 10
Burpees x 15
KB Swings x 20 35/55 lbs
Friday, September 26, 2014
A. 2 hang power snatch plus 1 OHS x 2 reps x 5 sets
All sets at 70-75 % of your max.
Beginners: Add weight only when you are consistent with technique.
B. For Time:
9 - 6 - 3
Power Cleans x 115/165 lbs (you need a minimum of a 155/195 clean).
Kipping Muscle Ups
135/175 lb clean? Do 105/135 lbs. I mean this. I don't want you to have to do a single rep and then have to pause.
reduce muscle up reps if necessary.
No Kipping Muscle Up?
Bar Dips or Ring Dips? If you have 1 rep of either, do 2 reps. If you have 2 reps, do 3 reps. If you have 4 reps, do 4 reps, etc.
Neither a bar dip or a ring dip? Do 5 perfect push ups.
No push up to the floor? Do 5 to a height.
All sets at 70-75 % of your max.
Beginners: Add weight only when you are consistent with technique.
B. For Time:
9 - 6 - 3
Power Cleans x 115/165 lbs (you need a minimum of a 155/195 clean).
Kipping Muscle Ups
135/175 lb clean? Do 105/135 lbs. I mean this. I don't want you to have to do a single rep and then have to pause.
reduce muscle up reps if necessary.
No Kipping Muscle Up?
Bar Dips or Ring Dips? If you have 1 rep of either, do 2 reps. If you have 2 reps, do 3 reps. If you have 4 reps, do 4 reps, etc.
Neither a bar dip or a ring dip? Do 5 perfect push ups.
No push up to the floor? Do 5 to a height.
Thursday, September 25, 2014
A. Back Squats 8-10 or 6-8 @ 32x2. You must do 4 sessions of each.
B. Thrusters x 10 65/95 lbs
Double Unders x 20
KB Swings x 15 35/55 lbs
OHS x 10 65/95 lbs
Rest 60 sec.
4 Sets
Try and clean the bar directly into your first thruster. Same thing on the OHS. Snatch right into your first OHS.
B. Thrusters x 10 65/95 lbs
Double Unders x 20
KB Swings x 15 35/55 lbs
OHS x 10 65/95 lbs
Rest 60 sec.
4 Sets
Try and clean the bar directly into your first thruster. Same thing on the OHS. Snatch right into your first OHS.
Wednesday, September 24, 2014
A. Clean and Jerk
Advanced: Daily max plus 1 set of doubles.
Intermediate: Work up to a tough 3 RM and do 4 sets at that weight.
B. For Time:
10-20 strict Toes to Bar (More advanced do skin the cats on the rings). Toes to Bar are considered SASS (Straight Arm Scapular Strength), so absolutely no bend in the elbow. Same for the skin the cat. Also make sure your feet are off the floor when you begin.
20-30 kipping Toes to Bar
Less Advanced: This is you if you do not have a strict toes to bar but you do have 4 to 6 toes to bar, but you add an extra kip between reps.
Accumulate 30 kipping toes to bar as quickly as possible. Be sure to record time.
No Kipping Toes to Bar?
C. Run 400 meters
20 Kettlebell Swings 35/55 lbs
Rest 90 sec.
4 sets
Advanced: Daily max plus 1 set of doubles.
Intermediate: Work up to a tough 3 RM and do 4 sets at that weight.
B. For Time:
10-20 strict Toes to Bar (More advanced do skin the cats on the rings). Toes to Bar are considered SASS (Straight Arm Scapular Strength), so absolutely no bend in the elbow. Same for the skin the cat. Also make sure your feet are off the floor when you begin.
20-30 kipping Toes to Bar
Less Advanced: This is you if you do not have a strict toes to bar but you do have 4 to 6 toes to bar, but you add an extra kip between reps.
Accumulate 30 kipping toes to bar as quickly as possible. Be sure to record time.
No Kipping Toes to Bar?
C. Run 400 meters
20 Kettlebell Swings 35/55 lbs
Rest 90 sec.
4 sets
Tuesday, September 23, 2014
A. 2 snatch high pulls plus 1 snatch x 2 reps x 4 sets (I want a perfect bar path here that should be reinforced by the high pull).
(Get those elbows up high and tight to the body. Make sure you are on ball of your foot and your hips are fully extended).
All working sets at 75-80% of your max.
Beginners should add weight with each set if their technique is solid. Power snatch is fine if mobility or activation is an issue.
B. For Time
10-20 strict hspu
20-30 kipping hspu
FOR TIME
No strict hspu to the ground but you do have a kipping hspu to the ground? Pick a height to which you can do 5 STRICT reps unbroken when fresh and complete 20 reps. Follow this with 20 kipping hspu.
FOR TIME:
No kipping hspu but you feel comfortable doing eccentric hspu?Accumulate 12 eccentric hspu as quickly as possible. 1 rep equals 10 sec.
Accumulate 20 hspu with feet on a box in pike position. I don't want to see those elbows flaring out. This will lead to shoulder injuries.
Rest 5 minutes.
C. AMRAP in 12 minutes
strict pull ups x 3-5 reps
Barbell Split Jumps x 20 45/65 lbs
No pull ups? Do chin ups.
No chin ups? Pick a ring row progression from the gymnastics program. Don't cheat. Pick a progression for which you can do 5 perfect reps.
(Get those elbows up high and tight to the body. Make sure you are on ball of your foot and your hips are fully extended).
All working sets at 75-80% of your max.
Beginners should add weight with each set if their technique is solid. Power snatch is fine if mobility or activation is an issue.
B. For Time
10-20 strict hspu
20-30 kipping hspu
FOR TIME
No strict hspu to the ground but you do have a kipping hspu to the ground? Pick a height to which you can do 5 STRICT reps unbroken when fresh and complete 20 reps. Follow this with 20 kipping hspu.
FOR TIME:
No kipping hspu but you feel comfortable doing eccentric hspu?Accumulate 12 eccentric hspu as quickly as possible. 1 rep equals 10 sec.
Accumulate 20 hspu with feet on a box in pike position. I don't want to see those elbows flaring out. This will lead to shoulder injuries.
Rest 5 minutes.
C. AMRAP in 12 minutes
strict pull ups x 3-5 reps
Barbell Split Jumps x 20 45/65 lbs
No pull ups? Do chin ups.
No chin ups? Pick a ring row progression from the gymnastics program. Don't cheat. Pick a progression for which you can do 5 perfect reps.
Monday, September 22, 2014
A1. Back Squat - 8-10 or 6-8 @ 32x2 x 4 sets; rest 90 sec.
A2. False grip isometric hold on ring x 10 sec x 4 sets; rest 90 sec.
False grip too challenging? Passive hang for 30-60 sec on bar.
If the false grip is not a problem, do 2-10 reps x 4 sets of kipping muscle ups.
If the false grip is not a problem, but you do not have either a strict muscle up or a kipping muscle up, but you do have 4-5 perfect pull ups and 2-3 perfect ring dips, practice your kipping muscle up. Your coach will give you progressions.
B. 3 Rounds for Time:
shoulder taps x 30
sprint x 200 meters
burpees x 15
A2. False grip isometric hold on ring x 10 sec x 4 sets; rest 90 sec.
False grip too challenging? Passive hang for 30-60 sec on bar.
If the false grip is not a problem, do 2-10 reps x 4 sets of kipping muscle ups.
If the false grip is not a problem, but you do not have either a strict muscle up or a kipping muscle up, but you do have 4-5 perfect pull ups and 2-3 perfect ring dips, practice your kipping muscle up. Your coach will give you progressions.
B. 3 Rounds for Time:
shoulder taps x 30
sprint x 200 meters
burpees x 15
Monday, September 15, 2014
HEAL YOUR GUT CHALLENGE 2014
HERE WE GO!!!
I HAVE PUSHED THE START DATE TO NEXT MONDAY, SEPTEMBER 22, 2014
THIS IS A 6 WEEK CHALLENGE.
WE ARE USING A GOLF SCORING SYSTEM SO THE LOWER YOUR SCORE THE BETTER. HAVE A DRINK, GIVE YOURSELF A POINT. NO ORGAN MEAT? GIVE YOURSELF A POINT.
1. NO SUGAR. NO CHEAT DAYS. NO SUGAR SUBSTITUTES. NO AGAVE, HONEY, STEVIA, DATES (FOR NOW).
2. NO ALCOHOL.
3. NO GLUTEN.
4. NO DAIRY. (JUST TRY IT. 6 WEEKS WON'T KILL YOU). EXEMPT FROM THIS IS BUTTER AND GHEE FOR COOKING.
5. EAT ORGAN MEAT ONCE A WEEK. AND DON'T EAT ORGAN MEAT FROM A SICKLY, INDUSTRIALLY RAISED ANIMAL. COOL SPRINGS RANCH HAS GREAT ORGAN MEAT.
http://www.coolspringsranch.ca
6. MAKE BONE BROTH ONCE A WEEK AND CONSUME A CUP EVERYDAY. EVERY CULTURE IN THE WORLD EXTOLS THE VIRTUE OF BONE BROTH. IT DOES WONDERS FOR THE GUT AS WELL AS YOUR JOINTS.
GET YOUR SOUP POT ON AND FILL IT WITH WHATEVER. NOT ONLY IS BROTH NUTRITIONALLY DENSE, IT IS A GREAT WAY TO SAVE MONEY AND ELIMINATE WASTE. ONION PEELS, CARROT TOPS, PARSLEY, YOU NAME IT. AND USE CHICKEN FEET AS THEY ARE FULL OF COLLAGEN! YOUR JOINTS WILL LOVE YOU FOR IT. SAME AS NUMBER 5, DON'T USE CHICKEN CARCASSES OF SICKLY ANIMALS.
I HAVE INCLUDED 2 LINKS THAT EXPLAIN HOW TO MAKE BROTH AS WELL AS ITS HEALTH BENEFITS.
http://www.westonaprice.org/health-topics/broth-is-beautiful/
http://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspx
WHERE DO I BUY CHICKEN FEET? MY GO TO IS COOL SPRINGS RANCH http://www.coolspringsranch.ca
7. NOURISH YOUR GUT - EAT 30 DIFFERENT TYPES OF PLANT MATTER EVERY WEEK.
8. SLEEP IN A VERY DARK ROOM. TURN OFF THE ELECTRONICS A GOOD HOUR BEFORE YOU GO TO BED.
9. TRAIN 4 HOURS A WEEK. 3 HOURS MINIMUM AT FLUX, ONE HOUR AT LEAST OUTSIDE (WITH KIDS, ANIMALS, FRIENDS, WHATEVER).
10. EAT FERMENTED FOOD EVERYDAY.
11. EAT RESISTANCE STARCH EVERYDAY. SEE THE FOLLOWING LINK - http://freetheanimal.com/2013/12/resistant-primer-newbies.html
12. TAKE A GOOD QUALITY FISH OIL. WE NOW CARRY NORDIC NATURALS FISH OIL - THE BEST GRADE OUT THERE.
13. I HIGHLY RECOMMEND YOU TAKE SOME BEFORE AND AFTER PHOTOS OF YOURSELF. ALSO, MEASURE YOUR BELLY AT THE BEGINNING AND END OF THE CHALLENGE.
14. TAKE MAGNESIUM AND ZINC.
15. SOME FRUIT IS OK. GO FOR BERRIES OVER APPLES AND BANANAS.
16. OATS? http://www.marksdailyapple.com/are-oats-healthy/#axzz3DaxErPlh
IT SEEMS THAT YOU CAN MITIGATE SOME OF THE NEGATIVE EFFECTS OF OATS THROUGH FERMENTATION. A BIT OF WORK. IF YOU ARE HAVING GUT ISSUES - BLOATING AND GAS, CUT THEM OUT FOR THE 6 WEEKS. I THINK THE ELIMINATION DIET IS THE WAY TO GO FOR THE 6 WEEKS. TAKE THEM OUT FOR 6 WEEKS AND THEN REINTRODUCE.
17. IT IS IMPORTANT TO REMEMBER THAT EVERY BODY IS DIFFERENT AND WHAT WORKS FOR SOME MIGHT NOT WORK FOR OTHERS. HERE IS A GOOD GUIDELINE FOR DETERMINING HOW MANY CARBS YOU SHOULD BE TAKING IN.
http://chriskresser.com/the-3-step-process-to-determining-your-ideal-carbohydrate-intake
http://chriskresser.com/7-things-everyone-should-know-about-low-carb-diets
PRIZES-
ROGUE GEAR
FLUX GEAR
MASSAGE WITH HEIDI
A PAIR OF INNOV8 SHOES
AND MUCH MORE!!!!
ANY QUESTIONS?
I HAVE PUSHED THE START DATE TO NEXT MONDAY, SEPTEMBER 22, 2014
THIS IS A 6 WEEK CHALLENGE.
WE ARE USING A GOLF SCORING SYSTEM SO THE LOWER YOUR SCORE THE BETTER. HAVE A DRINK, GIVE YOURSELF A POINT. NO ORGAN MEAT? GIVE YOURSELF A POINT.
1. NO SUGAR. NO CHEAT DAYS. NO SUGAR SUBSTITUTES. NO AGAVE, HONEY, STEVIA, DATES (FOR NOW).
2. NO ALCOHOL.
3. NO GLUTEN.
4. NO DAIRY. (JUST TRY IT. 6 WEEKS WON'T KILL YOU). EXEMPT FROM THIS IS BUTTER AND GHEE FOR COOKING.
5. EAT ORGAN MEAT ONCE A WEEK. AND DON'T EAT ORGAN MEAT FROM A SICKLY, INDUSTRIALLY RAISED ANIMAL. COOL SPRINGS RANCH HAS GREAT ORGAN MEAT.
http://www.coolspringsranch.ca
6. MAKE BONE BROTH ONCE A WEEK AND CONSUME A CUP EVERYDAY. EVERY CULTURE IN THE WORLD EXTOLS THE VIRTUE OF BONE BROTH. IT DOES WONDERS FOR THE GUT AS WELL AS YOUR JOINTS.
GET YOUR SOUP POT ON AND FILL IT WITH WHATEVER. NOT ONLY IS BROTH NUTRITIONALLY DENSE, IT IS A GREAT WAY TO SAVE MONEY AND ELIMINATE WASTE. ONION PEELS, CARROT TOPS, PARSLEY, YOU NAME IT. AND USE CHICKEN FEET AS THEY ARE FULL OF COLLAGEN! YOUR JOINTS WILL LOVE YOU FOR IT. SAME AS NUMBER 5, DON'T USE CHICKEN CARCASSES OF SICKLY ANIMALS.
I HAVE INCLUDED 2 LINKS THAT EXPLAIN HOW TO MAKE BROTH AS WELL AS ITS HEALTH BENEFITS.
http://www.westonaprice.org/health-topics/broth-is-beautiful/
http://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspx
WHERE DO I BUY CHICKEN FEET? MY GO TO IS COOL SPRINGS RANCH http://www.coolspringsranch.ca
7. NOURISH YOUR GUT - EAT 30 DIFFERENT TYPES OF PLANT MATTER EVERY WEEK.
8. SLEEP IN A VERY DARK ROOM. TURN OFF THE ELECTRONICS A GOOD HOUR BEFORE YOU GO TO BED.
9. TRAIN 4 HOURS A WEEK. 3 HOURS MINIMUM AT FLUX, ONE HOUR AT LEAST OUTSIDE (WITH KIDS, ANIMALS, FRIENDS, WHATEVER).
10. EAT FERMENTED FOOD EVERYDAY.
11. EAT RESISTANCE STARCH EVERYDAY. SEE THE FOLLOWING LINK - http://freetheanimal.com/2013/12/resistant-primer-newbies.html
12. TAKE A GOOD QUALITY FISH OIL. WE NOW CARRY NORDIC NATURALS FISH OIL - THE BEST GRADE OUT THERE.
13. I HIGHLY RECOMMEND YOU TAKE SOME BEFORE AND AFTER PHOTOS OF YOURSELF. ALSO, MEASURE YOUR BELLY AT THE BEGINNING AND END OF THE CHALLENGE.
14. TAKE MAGNESIUM AND ZINC.
15. SOME FRUIT IS OK. GO FOR BERRIES OVER APPLES AND BANANAS.
16. OATS? http://www.marksdailyapple.com/are-oats-healthy/#axzz3DaxErPlh
IT SEEMS THAT YOU CAN MITIGATE SOME OF THE NEGATIVE EFFECTS OF OATS THROUGH FERMENTATION. A BIT OF WORK. IF YOU ARE HAVING GUT ISSUES - BLOATING AND GAS, CUT THEM OUT FOR THE 6 WEEKS. I THINK THE ELIMINATION DIET IS THE WAY TO GO FOR THE 6 WEEKS. TAKE THEM OUT FOR 6 WEEKS AND THEN REINTRODUCE.
17. IT IS IMPORTANT TO REMEMBER THAT EVERY BODY IS DIFFERENT AND WHAT WORKS FOR SOME MIGHT NOT WORK FOR OTHERS. HERE IS A GOOD GUIDELINE FOR DETERMINING HOW MANY CARBS YOU SHOULD BE TAKING IN.
http://chriskresser.com/the-3-step-process-to-determining-your-ideal-carbohydrate-intake
http://chriskresser.com/7-things-everyone-should-know-about-low-carb-diets
PRIZES-
ROGUE GEAR
FLUX GEAR
MASSAGE WITH HEIDI
A PAIR OF INNOV8 SHOES
AND MUCH MORE!!!!
ANY QUESTIONS?
CF OPEN
Hi all you eager beavers, ready to train hard for the Open. FYI, our training for it started last week. Notice all the STRICT HSPU we did last week as well as the high volume squatting we have been doing? We are building a BASE of strength in preparation for all the aerobic challenges that will certainly be coming our way at the end of February. Enjoy the next 8 weeks of strength and skill bias - double unders, toes to bar, muscle ups, hspu, and of course olympic lifting. Put the time in now and I guarantee that when you go to do Fran again you won't be doing 5 or 7 reps of kipping pull ups and coming off the bar. Likewise, the 65/95 lbs will feel easy breezy. Strength is the FOUNDATION for the aerobic and anaerobic work but I have never seen a single study providing evidence that the inverse is true. And for all you aerobic junkies out there, do not fret, you will still get your sweat on.
I will give you two perfect examples of strength-aerobic-anaerobic continuum. Luke recently took 8 months off to get stronger and to improve his snatch and clean and jerk numbers. Our goal was to qualify for Nationals. Bravo to Luke, he accomplished those goals. He also came in second on the first event of the BCBD, the snatch ladder. Our next goal was to improve his upper body push and pull (bodyweight) in preparation for the BCBD. And again, he soared on his handstand push ups and kipping pull ups at the competition. He had exactly 6 weeks to prepare for the BCBD and in that short period we hammered the anaerobic and aerobic energy systems. His engine wasn't perfect, but he came in 17 out of 55 men in the Beast Division. Keep in mind that prior to those 6 weeks of training, Luke had done zero aerobic work. He was a lazy weightlifter. He would do a couple seconds of work and sit down for two minutes! Now, however, all he really needs to do is maintain his strength and focus on his skills and fine tune the engine.
Sandi, another weightlifter, graciously filled in for Jessica at the BCBD. A national medalist in weightlifting and ranked 17th in the Commonwealth, Sandi had done even less aerobic work than Luke. For those who witnessed Sandi's performance at the BCBD, it was a pure testament to how much easier it is to increase your work load when you have a strong foundation. She picked up the weights like they were little toothpicks. Everyone noticed.
Get strong, work on those gymnastics skills and reap the benefits.
Darci
I will give you two perfect examples of strength-aerobic-anaerobic continuum. Luke recently took 8 months off to get stronger and to improve his snatch and clean and jerk numbers. Our goal was to qualify for Nationals. Bravo to Luke, he accomplished those goals. He also came in second on the first event of the BCBD, the snatch ladder. Our next goal was to improve his upper body push and pull (bodyweight) in preparation for the BCBD. And again, he soared on his handstand push ups and kipping pull ups at the competition. He had exactly 6 weeks to prepare for the BCBD and in that short period we hammered the anaerobic and aerobic energy systems. His engine wasn't perfect, but he came in 17 out of 55 men in the Beast Division. Keep in mind that prior to those 6 weeks of training, Luke had done zero aerobic work. He was a lazy weightlifter. He would do a couple seconds of work and sit down for two minutes! Now, however, all he really needs to do is maintain his strength and focus on his skills and fine tune the engine.
Sandi, another weightlifter, graciously filled in for Jessica at the BCBD. A national medalist in weightlifting and ranked 17th in the Commonwealth, Sandi had done even less aerobic work than Luke. For those who witnessed Sandi's performance at the BCBD, it was a pure testament to how much easier it is to increase your work load when you have a strong foundation. She picked up the weights like they were little toothpicks. Everyone noticed.
Get strong, work on those gymnastics skills and reap the benefits.
Darci
Sunday, September 14, 2014
Sunday, September 21, 2014
Coaches - in your warm up, please do bow and arrow and soccer kick. Follow this up with stationary lizard x 2 positions x 6 reps x 3 sets.
A. AMRAP in 20 minutes
2 hang power snatch plus 2 snatch plus 2 overhead squat (this should be at 70% of your max snatch)
No 1 RM snatch? Simply add weight with each set. Do not add weight unless your technique is perfect.
5 strict hspu (55 lbs plates for advanced) Intermediate and beginner do 1.1 eccentric (1 rep = 10 sec).
2 legless rope climbs
Use legs if necessary.
Gymnastics progressions for ring rows (there are about 5 different types of ring rows).
A. AMRAP in 20 minutes
2 hang power snatch plus 2 snatch plus 2 overhead squat (this should be at 70% of your max snatch)
No 1 RM snatch? Simply add weight with each set. Do not add weight unless your technique is perfect.
5 strict hspu (55 lbs plates for advanced) Intermediate and beginner do 1.1 eccentric (1 rep = 10 sec).
2 legless rope climbs
Use legs if necessary.
Gymnastics progressions for ring rows (there are about 5 different types of ring rows).
Saturday, September 20, 2014
A. Turf Length Sled Push and Pull 95/135 lbs
Rest 3 minutes
5 sets
B. KB Snatch Ladder x 10 down 35/55 lbs
Rest 3 minutes
5 sets
B. KB Snatch Ladder x 10 down 35/55 lbs
Friday, September 19, 2014
A. HSPU:
ADVANCED: FOR TIME: ACCUMULATE 40 STRICT HSPU AS QUICKLY AS POSSIBLE AND IN AS FEW SETS AS POSSIBLE
Intermediate: 1.1 x 4 sets of eccentrics 1 rep =10 sec. If You have done this program for two sessions in a row with success, add a 5th set; rest 2-3 minutes.
B. On a 90 sec clock:
Front Squats x 8 (take your current 10 rep max) Must clean from floor
Burpees x 10
Kipping Muscle Ups AMRAP in remaining time.
Rest 3 minutes
5 sets
NO MUSCLE UP? DO CHEST TO BAR OR CHIN OVER THE BAR PULL UPS.
ADVANCED: FOR TIME: ACCUMULATE 40 STRICT HSPU AS QUICKLY AS POSSIBLE AND IN AS FEW SETS AS POSSIBLE
Intermediate: 1.1 x 4 sets of eccentrics 1 rep =10 sec. If You have done this program for two sessions in a row with success, add a 5th set; rest 2-3 minutes.
B. On a 90 sec clock:
Front Squats x 8 (take your current 10 rep max) Must clean from floor
Burpees x 10
Kipping Muscle Ups AMRAP in remaining time.
Rest 3 minutes
5 sets
NO MUSCLE UP? DO CHEST TO BAR OR CHIN OVER THE BAR PULL UPS.
Thursday, September 18, 2014
A. For Time:
Overhead Squats x 9 75/115 lbs
Double Unders x 30
KB Swings x 20 35/55 lbs
Push Press x 12 75/115lbs
Sprint x 100 meters
Rest 5 minutes
5 sets
Overhead Squats x 9 75/115 lbs
Double Unders x 30
KB Swings x 20 35/55 lbs
Push Press x 12 75/115lbs
Sprint x 100 meters
Rest 5 minutes
5 sets
Wednesday, September 17, 2014
A. Front Squats
6-8 reps or 8-10 reps @ 30x1
Rest 2 min
B. 5 Rounds for Time
Deadlifts x 7 185/255 lbs
KB or DB Push Press x 9 35/55 lbs
6-8 reps or 8-10 reps @ 30x1
Rest 2 min
B. 5 Rounds for Time
Deadlifts x 7 185/255 lbs
KB or DB Push Press x 9 35/55 lbs
Tuesday, September 16, 2014
A. Snatch Balance
BEGINNERS: all three positions if possible - 3 reps per position x 5 sets
INTERMEDIATE/ADVANCED: AT 60-70% OF YOUR 1 OR 3 RM x 3 sets x 5 reps
B. Pulling
In as few sets as possible and as quickly as possible, complete 20 pull ups (chest or neck must touch bar) 20 supinated chin ups and 20 close grip chin ups. Record your time. We will come back to this.
INTERMEDIATE: Simply reduce reps for each movement.
BEGINNER 1: chin ups only -see gymnastics for guidelines
BEGINNER 2: Either eccentric or one of the ring row variations - see gymnastics for guidelines
C. Hang Power Snatch 85/125 lbs x 5 reps
Sprint 50 meters
Rest 90 sec.
5 sets
BEGINNERS: all three positions if possible - 3 reps per position x 5 sets
INTERMEDIATE/ADVANCED: AT 60-70% OF YOUR 1 OR 3 RM x 3 sets x 5 reps
B. Pulling
In as few sets as possible and as quickly as possible, complete 20 pull ups (chest or neck must touch bar) 20 supinated chin ups and 20 close grip chin ups. Record your time. We will come back to this.
INTERMEDIATE: Simply reduce reps for each movement.
BEGINNER 1: chin ups only -see gymnastics for guidelines
BEGINNER 2: Either eccentric or one of the ring row variations - see gymnastics for guidelines
C. Hang Power Snatch 85/125 lbs x 5 reps
Sprint 50 meters
Rest 90 sec.
5 sets
Monday, September 15, 2014
A. 1 clean high pull plus 1 hang clean x 7 sets - start at 70% of 1RM, and go up 3 % each set.
INTERMEDIATE: start around 80% of your max.
Beginners: 3 clean high pulls plus 3 hang cleans x 7 sets - Simply add weight if you have solid form.
B1. Back Squats 8-10 reps or 6-8 reps @ 32x2; rest 60 sec. x 4 sets
B2. Strict HSPU
Advanced: accumulate 40 hspu as quickly as possible and in as few sets as possible.
Intermediate: eccentrics x 1.1 x 4 sets; rest 60 sec.1 eccentric = 10 sec
Beginner: Downward dog 1.1 x 4 sets; rest 60 sec. 1 eccentric = 10 sec.
C. 3 Rounds For Time:
box jumps x 5 20/24"
Toes to Bar x 7
KB Swings x 9 35/55 lbs
Absolutely no stopping on this one. Be sure to reduce reps if you cannot do all 3 rounds unbroken.
INTERMEDIATE: start around 80% of your max.
Beginners: 3 clean high pulls plus 3 hang cleans x 7 sets - Simply add weight if you have solid form.
B1. Back Squats 8-10 reps or 6-8 reps @ 32x2; rest 60 sec. x 4 sets
B2. Strict HSPU
Advanced: accumulate 40 hspu as quickly as possible and in as few sets as possible.
Intermediate: eccentrics x 1.1 x 4 sets; rest 60 sec.1 eccentric = 10 sec
Beginner: Downward dog 1.1 x 4 sets; rest 60 sec. 1 eccentric = 10 sec.
C. 3 Rounds For Time:
box jumps x 5 20/24"
Toes to Bar x 7
KB Swings x 9 35/55 lbs
Absolutely no stopping on this one. Be sure to reduce reps if you cannot do all 3 rounds unbroken.
Friday, September 12, 2014
The Flux Retrospective on Food
Way back in the day....about 8 years ago, I was introduced to the work of Rob Wolf, one of the original gurus and proponents of the paleo diet. Around that same time, I came to read Dr. Weston A. Price's seminal book Physical and Nutritional Information (1946). Rob Wolf was and still is all about the evils of gluten. Weston A. Price, on the other hand, taking a more anthropological perspective in his studies of cultures all around the world, did not so much as vilify gluten as he did compare our contemporary industrialized diet with the diet of so called primitive cultures. I have since blended the two perspectives. In my opinion, nothing compares to Dr. Price's emphasis and qualification of NUTRITIONALLY DENSE FOOD. In his travels, Dr. Price came across a wide array of cultures and diets around the globe. But what he found these diets had in common was that they were ten times higher in the fat-soluble vitamins found in animal fats, the most important being Vitamin A, D and Vitamin K (at the time, this was an unknown vitamin and he referred to it as Activator X). Dr Price referred to these three vitamins, A, D and K as both "activators" and "catalysts" in that they made possible the actual assimilation of all other nutrients in our food - proteins, minerals, and water-soluble vitamins. And here I quote Dr. Price at length:
It is possible to starve for minerals that are abundant in the foods eaten because they cannot be utilized without an adequate quantity of the fat-soluble activators. The amounts [of nutrients] utilized depend directly on the presence of other substances, particularly the fat-soluble vitamins. It is at this point probably that the greatest breakdown in our modern diet takes place, namely in the ingestion and utilization of adequate amounts of the special activating substances including the vitamins needed for rendering the minerals in the food available to the human system
What foods supply these vital fat-soluble activators?
pastured butterfat
pastured organ meat
marine oils
fish and shellfish
eggs
animal tallow (rendered beef and pork fat)
He also noted that the nutritional density of such foods was increased through fermentation practices that were passed down from generation to generation.
I highly recommend this book, if only because it is a remarkable account of just how diverse diets around the world truly are (or at least were).
Regardless of the multitude of dietary recommendations out there, we do know that there are modern day diseases that were not present 10 000 years ago (diabetes, neurological diseases, autism, obesity, metabolic syndrome, and a whole host of other auto-immune diseases, to name just a few). We also know that these illnesses have increased with the introduction of devitalized foods such as sugar, skimmed milk, canned foods, hydrogenated vegetable oil and wheat).
Since Dr. Price's work, much attention has been given to the links between the gut and the brain. Notable mention goes to the GAPS diet, or Gut and Psychology Syndrome, as advocated by Dr. Natasha McBride (a Weston Price proponent) as well as the work of Dr. Wahls Protocol, an MD who has REVERSED some of the ravaging effects of MS through paleo principles. Please, I urge you to take a look at this book, and recommend it to anyone you know with this awful disease.
http://chriskresser.com/the-3-step-process-to-determining-your-ideal-carbohydrate-intake
It is possible to starve for minerals that are abundant in the foods eaten because they cannot be utilized without an adequate quantity of the fat-soluble activators. The amounts [of nutrients] utilized depend directly on the presence of other substances, particularly the fat-soluble vitamins. It is at this point probably that the greatest breakdown in our modern diet takes place, namely in the ingestion and utilization of adequate amounts of the special activating substances including the vitamins needed for rendering the minerals in the food available to the human system
What foods supply these vital fat-soluble activators?
pastured butterfat
pastured organ meat
marine oils
fish and shellfish
eggs
animal tallow (rendered beef and pork fat)
He also noted that the nutritional density of such foods was increased through fermentation practices that were passed down from generation to generation.
I highly recommend this book, if only because it is a remarkable account of just how diverse diets around the world truly are (or at least were).
Regardless of the multitude of dietary recommendations out there, we do know that there are modern day diseases that were not present 10 000 years ago (diabetes, neurological diseases, autism, obesity, metabolic syndrome, and a whole host of other auto-immune diseases, to name just a few). We also know that these illnesses have increased with the introduction of devitalized foods such as sugar, skimmed milk, canned foods, hydrogenated vegetable oil and wheat).
Since Dr. Price's work, much attention has been given to the links between the gut and the brain. Notable mention goes to the GAPS diet, or Gut and Psychology Syndrome, as advocated by Dr. Natasha McBride (a Weston Price proponent) as well as the work of Dr. Wahls Protocol, an MD who has REVERSED some of the ravaging effects of MS through paleo principles. Please, I urge you to take a look at this book, and recommend it to anyone you know with this awful disease.
http://chriskresser.com/the-3-step-process-to-determining-your-ideal-carbohydrate-intake
Why Resistant Starch is Good For You
Watch the video in the link provided to learn all about resistant starch and what it does for your gut and your health.
http://freetheanimal.com/2013/12/resistant-primer-newbies.html
After watching the video, head to the link below.
http://freetheanimal.com/2013/06/resistant-starch-an-overall-primer-with-references.html
http://freetheanimal.com/2013/12/resistant-primer-newbies.html
After watching the video, head to the link below.
http://freetheanimal.com/2013/06/resistant-starch-an-overall-primer-with-references.html
Hey You Low Carbers! Nourish Your Micrbiome!
Hey Folks!
Our Heal Your Gut Challenge will be starting very soon - September 15 to be exact.
I recently starting discussing butyrate - a short chain fatty acid that is a byproduct of the fermentation that occurs in a healthy and happy gut. We would do ourselves some good to enjoy a diet that is high in fermentable fibre. Fermentable fibre is that which evades digestion in the upper gut and then FERMENTS in the gut (provided that microbiota is PRESENT). Folks on a low carb diet may not be getting the fermentable fibre that they need for a healthy microbiome. Read all about this problem below and why a gut high in acid is beneficial.
I cut and pasted the gist of the article below:
"When it comes to the health and well being of your gut microbes, nothing matters more than fermentable substrates (You can read about here, here, here, here, here, here, here, here, here – you get the idea). As the rules/tenants of basic microbial ecology go, a reduction in fermentable substrates derived from carbohydrates means less energy sources for the microbes – who depend on host-derived substrates as well, as in the case of mucin-degraders like Akkermansia. As fermentation drops, so to does the byproducts of fermentation which include short chain fatty acids (primarily acetate, butyrate, propionate), organic acids, and gases like hydrogen. All of this can and will dramatically shift the pH of the colonic environment. As it stands in a healthy or normal gut, the pH of the colon changes from proximal to distal end, being more acidic in the proximal (front) end than the tail end – mainly as a function of more rapid fermentation as food items empty from the small intestine. As the pH shifts to being more alkaline from less fermentation, a number of shoes begin to drop (or can).
A less acidic environment means acid sensitive groups of bacteria, like those in the Phylum Proteobacteria, which includes a who’s who of bad guys like strains of E. Coli, Salmonella, Vibrio, Helicobacter, might bloom – not a good thing. You see the same blooms following antibiotic treatment. In addition, as pH shifts away from acidic, the genus Bacteroides can also bloom as well, gaining an ecological niche in this less acidic environment courtesy of a low carb diet. For those of you keeping score, many talk about the American gut in general being dominated by Bacteroides as a function of our high fat, high sugar diet. The reality is, it might have to do with what we are not eating – dietary fiber (of all kinds). The all-important butyrate producers Roseburia spp. and Eubacterium also drop in abundance as pH shifts away from acidic as well. A drop in fecal butyrate and butyrate producing bacteria was demonstrated in an elegant study comparing diets of varying amounts of carbs. Given the importance of butyrate in colonic health, any dietary strategy that potentially shifts pH away from acidity as a function of reduced fermentation, might contribute to various forms of IBD.
So, low carb equals a less acidic colonic environment due to the drop in fermentation (and I presume harder, and less frequent stools as a function of reduced biomass from bacteria – or maybe not). As pH shifts, prospects for opportunistic pathogens increase, as does opportunities for gram-negative bacteria like Bacteroides and Enterobacter. When you add this up – and a lot of more shifts in the microbial ecology of the low carb gut – you most certainly have a classic case of microbial dysbiosis – as the name implies, an imbalance. This dysbiosis can lead to issues associated with IBD, autoimmune disease, metabolic disorders and so on. But again, a large cohort of low, low carb dieters has never been looked at using 16S rRNA methods. So the jury is still out – but will be fascinating to see.
A bit of a paradox in all of this is the increased likelihood that a low carb microbial community will most certainly lead to increased gut permeability – a well-known phenomenon whereby microbial parts (lipopolysaccharides, which leads to metabolic endotoxemia) and whole microbes themselves (bacteremia) leak from the intestinal track into the blood, leading to low-grade inflammation that is at the root of metabolic diseases such as type 2 diabetes, obesity and heart disease. So it is a paradox that a leaky gut that can be triggered from a low carb (high fat) diet – and a possible increase in gram-negative bacteria and a reduction in healthy bacteria like Bifidobacterium – doesn’t result in weight gain as demonstrated in study after study in mice and humans. Weird.
I hope people do not take this as some kind of attack on low carb diets – couldn’t be farther from the truth. There is NO AGENDA. Again, NO AGENDA. (It’s worth noting I consume a high fat, high protein, high fiber diet). Just wanted to point out some obvious concerns (maybe unfounded) and that if we get a large enough sample of low carb folks in American Gut, we might be able to provide some interesting insight – or not. Who knows, maybe low carb folks have super healthy gut microbiota (whatever that is).
So to my low carb brothers and sisters out there, try and eat a little more fibrous material if you can – diversity matters – and help your gut bugs help you. It’s what evolution intended."
http://humanfoodproject.com/sorry-low-carbers-your-microbiome-is-just-not-that-into-you/
Our Heal Your Gut Challenge will be starting very soon - September 15 to be exact.
I recently starting discussing butyrate - a short chain fatty acid that is a byproduct of the fermentation that occurs in a healthy and happy gut. We would do ourselves some good to enjoy a diet that is high in fermentable fibre. Fermentable fibre is that which evades digestion in the upper gut and then FERMENTS in the gut (provided that microbiota is PRESENT). Folks on a low carb diet may not be getting the fermentable fibre that they need for a healthy microbiome. Read all about this problem below and why a gut high in acid is beneficial.
I cut and pasted the gist of the article below:
"When it comes to the health and well being of your gut microbes, nothing matters more than fermentable substrates (You can read about here, here, here, here, here, here, here, here, here – you get the idea). As the rules/tenants of basic microbial ecology go, a reduction in fermentable substrates derived from carbohydrates means less energy sources for the microbes – who depend on host-derived substrates as well, as in the case of mucin-degraders like Akkermansia. As fermentation drops, so to does the byproducts of fermentation which include short chain fatty acids (primarily acetate, butyrate, propionate), organic acids, and gases like hydrogen. All of this can and will dramatically shift the pH of the colonic environment. As it stands in a healthy or normal gut, the pH of the colon changes from proximal to distal end, being more acidic in the proximal (front) end than the tail end – mainly as a function of more rapid fermentation as food items empty from the small intestine. As the pH shifts to being more alkaline from less fermentation, a number of shoes begin to drop (or can).
A less acidic environment means acid sensitive groups of bacteria, like those in the Phylum Proteobacteria, which includes a who’s who of bad guys like strains of E. Coli, Salmonella, Vibrio, Helicobacter, might bloom – not a good thing. You see the same blooms following antibiotic treatment. In addition, as pH shifts away from acidic, the genus Bacteroides can also bloom as well, gaining an ecological niche in this less acidic environment courtesy of a low carb diet. For those of you keeping score, many talk about the American gut in general being dominated by Bacteroides as a function of our high fat, high sugar diet. The reality is, it might have to do with what we are not eating – dietary fiber (of all kinds). The all-important butyrate producers Roseburia spp. and Eubacterium also drop in abundance as pH shifts away from acidic as well. A drop in fecal butyrate and butyrate producing bacteria was demonstrated in an elegant study comparing diets of varying amounts of carbs. Given the importance of butyrate in colonic health, any dietary strategy that potentially shifts pH away from acidity as a function of reduced fermentation, might contribute to various forms of IBD.
So, low carb equals a less acidic colonic environment due to the drop in fermentation (and I presume harder, and less frequent stools as a function of reduced biomass from bacteria – or maybe not). As pH shifts, prospects for opportunistic pathogens increase, as does opportunities for gram-negative bacteria like Bacteroides and Enterobacter. When you add this up – and a lot of more shifts in the microbial ecology of the low carb gut – you most certainly have a classic case of microbial dysbiosis – as the name implies, an imbalance. This dysbiosis can lead to issues associated with IBD, autoimmune disease, metabolic disorders and so on. But again, a large cohort of low, low carb dieters has never been looked at using 16S rRNA methods. So the jury is still out – but will be fascinating to see.
A bit of a paradox in all of this is the increased likelihood that a low carb microbial community will most certainly lead to increased gut permeability – a well-known phenomenon whereby microbial parts (lipopolysaccharides, which leads to metabolic endotoxemia) and whole microbes themselves (bacteremia) leak from the intestinal track into the blood, leading to low-grade inflammation that is at the root of metabolic diseases such as type 2 diabetes, obesity and heart disease. So it is a paradox that a leaky gut that can be triggered from a low carb (high fat) diet – and a possible increase in gram-negative bacteria and a reduction in healthy bacteria like Bifidobacterium – doesn’t result in weight gain as demonstrated in study after study in mice and humans. Weird.
I hope people do not take this as some kind of attack on low carb diets – couldn’t be farther from the truth. There is NO AGENDA. Again, NO AGENDA. (It’s worth noting I consume a high fat, high protein, high fiber diet). Just wanted to point out some obvious concerns (maybe unfounded) and that if we get a large enough sample of low carb folks in American Gut, we might be able to provide some interesting insight – or not. Who knows, maybe low carb folks have super healthy gut microbiota (whatever that is).
So to my low carb brothers and sisters out there, try and eat a little more fibrous material if you can – diversity matters – and help your gut bugs help you. It’s what evolution intended."
http://humanfoodproject.com/sorry-low-carbers-your-microbiome-is-just-not-that-into-you/
Tuesday, September 9, 2014
Sunday, September 14, 2014
A1. Front Squats - 8-10 for 4 sessions or 6-8 for 4 sessions @ 30x1. Rest 90 sec x 4 sets
A2. Push Press 8-10 reps for 4 sessions @ 30x1. Rest 90 sec x 4 sets
B. Tabata Toes to Bar - Advanced do 8 sets
Intermediate - 60 sec AMRAP
rest 60 sec
5 sets
This is you if you are working on taking the extra swing out of your toes to bar or you cannot do 10 unbroken with extra swing.
Beginners: Hollow body holds x 36 sec followed by 5 arch scap pullings with a 3 sec hold. Rest 60 sec. x 5 sets
A2. Push Press 8-10 reps for 4 sessions @ 30x1. Rest 90 sec x 4 sets
B. Tabata Toes to Bar - Advanced do 8 sets
Intermediate - 60 sec AMRAP
rest 60 sec
5 sets
This is you if you are working on taking the extra swing out of your toes to bar or you cannot do 10 unbroken with extra swing.
Beginners: Hollow body holds x 36 sec followed by 5 arch scap pullings with a 3 sec hold. Rest 60 sec. x 5 sets
Saturday, September 13, 2014
A. Snatch Grip Deadlift
Think of it as a squat rather than a deadlift.
5, 5, 5 - Advanced do all sets at 10 kg over max snatch.
Beginners and Intermediate: Go up in weight on each set. First set @ 20 lbs above your 3 or 5 RM snatch.
Rest 2 minutes
B. Sprinting
25 meters there and back = 50 meters.
Must touch at beginning and the 25 meter mark only. At then end of your sprint, drop to the ground and do 3-10 perfect push ups as quickly as possible.
Rest 60 sec
10 sets
C. Wall walk ladder NOT FOR TIME
5, 4, 3, 2, 1
Absolutely no noise on these. Do your best not to pike. Walk it out all the way.
Think of it as a squat rather than a deadlift.
5, 5, 5 - Advanced do all sets at 10 kg over max snatch.
Beginners and Intermediate: Go up in weight on each set. First set @ 20 lbs above your 3 or 5 RM snatch.
Rest 2 minutes
B. Sprinting
25 meters there and back = 50 meters.
Must touch at beginning and the 25 meter mark only. At then end of your sprint, drop to the ground and do 3-10 perfect push ups as quickly as possible.
Rest 60 sec
10 sets
C. Wall walk ladder NOT FOR TIME
5, 4, 3, 2, 1
Absolutely no noise on these. Do your best not to pike. Walk it out all the way.
Monday, September 8, 2014
Friday, September 12, 2014
A1. Back Squats 8-10 reps @ 32x2 x 4 sets
A2. HSPU
Advanced: Accumulate 40 reps as quickly as possible to floor or to 55 lb plates x 2/side. Partition as needed
Intermediate: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.
Beginner: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.
B. AMRAP in 12 minutes:
Chest to bar pull ups with Bar touching chest x 2-5 STRICT Less advanced: chin over bar
Thrusters x 3 95/135 lbs
KB Swings x 9 55/75 LBS
Set your standards and be honest with yourself.
A2. HSPU
Advanced: Accumulate 40 reps as quickly as possible to floor or to 55 lb plates x 2/side. Partition as needed
Intermediate: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.
Beginner: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.
B. AMRAP in 12 minutes:
Chest to bar pull ups with Bar touching chest x 2-5 STRICT Less advanced: chin over bar
Thrusters x 3 95/135 lbs
KB Swings x 9 55/75 LBS
Set your standards and be honest with yourself.
Thursday, September 11, 2014
A. Snatch Balance
Beginners: first and second position x 5 sets x 5 reps
Intermediate: third position x 5 sets x 5 reps
Advanced: 3 sets of 5 reps (50-60 % of your max).
B. Nancy - 5 rounds
15 OHS
400 meter run
Beginners: first and second position x 5 sets x 5 reps
Intermediate: third position x 5 sets x 5 reps
Advanced: 3 sets of 5 reps (50-60 % of your max).
B. Nancy - 5 rounds
15 OHS
400 meter run
Wednesday, September 10, 2014
A. Front Squats
Either 8-10 reps (4 sessions) or 6-8 reps (4 sessions). Rest 2 minutes.
@ 30x2
Beginners: 32x2
B. 2 hang power cleans plus 1 clean x 5 sets
Zero seconds rest
50 double unders
Rest 3 minutes
5 sets
Advanced: all working sets at 85 % of your 1 RM or 3 RM.
Either 8-10 reps (4 sessions) or 6-8 reps (4 sessions). Rest 2 minutes.
@ 30x2
Beginners: 32x2
B. 2 hang power cleans plus 1 clean x 5 sets
Zero seconds rest
50 double unders
Rest 3 minutes
5 sets
Advanced: all working sets at 85 % of your 1 RM or 3 RM.
Tuesday, September 9, 2014
A. ADVANCED:
Complete 40 deadlifts and 40 strict hspu in as few sets as possible and as fast as possible.
women 185/285 lbs
Advanced for HSPU 2 x 45 lbs plates per side
Partition the reps as needed.
This is a strength based training session so make it slow and steady.
This is a strength based training session so make it slow and steady.
INTERMEDIATE:
Reduce the deadlift weight and do 4 sets x 7 reps; rest 60 sec.
If you do not have a hspu but you are comfortable doing strict ones to a 15 lb plate, do eccentrics x 1.1 x (1 rep = 10 sec). x 4 sets; rest 60 sec.
BEGINNERS:
4 SETS
10 deadlifts x 4 sets
rest 60 sec.
downward dog eccentrics 1.1 x 4 sets (1 rep = 10 sec)
rest 60 sec.
NOTE; ONLY THE ADVANCED FOLKS ARE ON THE CLOCK. THE REST ONLY HAVE TO TIME THEIR RESTS.
NOTE; ONLY THE ADVANCED FOLKS ARE ON THE CLOCK. THE REST ONLY HAVE TO TIME THEIR RESTS.
B. Tabata kipping Pull ups and burpees
Complete all of the pull ups first and then do the burpees.
BEGINNERS: (if you do not have a kipping pull up or a strict chin up)
Pulling progressions x 3-5 sets No Tabatas; rest 120 sec.
BEGINNERS: (if you do not have a kipping pull up or a strict chin up)
Pulling progressions x 3-5 sets No Tabatas; rest 120 sec.
Sunday, September 7, 2014
Monday, September 8, 2014
A1. Back Squats 8-10 reps @ 32x2 or if you have done 4 sessions with that rep scheme, 6-8 reps x 4 sets; rest 60 sec.
A2. Strict Toes to Bar x 10 reps x 4 sets; rest 60 sec. (do not have a strict toes to bar? Jump on the rings and perform an eccentric x 1.1 x 4 sets (1 rep = 10 sec). Can't jump up onto the rings? Do 5 stall bar skin the cats eccentric portion only x 1.1. x 4 sets (1 rep = 10 sec); rest 90 sec.
B. 50 meter shuttle sprint x there and back = 100 meters
Rest 1 min
10 sets
A2. Strict Toes to Bar x 10 reps x 4 sets; rest 60 sec. (do not have a strict toes to bar? Jump on the rings and perform an eccentric x 1.1 x 4 sets (1 rep = 10 sec). Can't jump up onto the rings? Do 5 stall bar skin the cats eccentric portion only x 1.1. x 4 sets (1 rep = 10 sec); rest 90 sec.
B. 50 meter shuttle sprint x there and back = 100 meters
Rest 1 min
10 sets
Tuesday, September 2, 2014
Flux - Fall Schedule - New Classes, Time Changes, and all that good stuff
Hello Fluxers!
The Fall schedule is up and there are a number of additions (we're adding powerlifting and advanced movement programs, and we have increased the options for our teen program to include acrobatics, movement, more olympic weightlifting, opened up some new WOD times), and made changes to the class start times in order to accommodate folks.
Below is the info you need to know:
1. Afternoon/Evening Classes begin on the half hour.
2. 1-hour and/or 2-hour Powerlifting and Olympic Lifting Sessions have been added on the following days:
Sunday 12pm; 1pm
Monday 7:30pm; 8:30pm
Tuesday 4:30pm (Olympic Lifting Teens/Kids only) and 8:30pm (Adults - Powerlifting)
Wednesday 6:30pm and 7:30pm
Friday 7:30pm
Saturday 1pm
3. Advanced Movement is on Saturday at 9am (qualifications will be posted by Coach Mieka)
4. Teens: additional classes teens can attend with permission of Coach Darci:
Tuesday
4:30pm Teens and Kids Olympic Lifting
5:30pm Acrobatics
7:30pm Family Gymnastics
Saturday
9am Momo
10am Acrobatics
1pm Olympic/Power Lifting
Junior (Teen) lifters can also come to the other Olympic Lifting Sessions.
5. Registration for Flux Teens and Flux Kids is open!
If you have questions regarding the schedule please email/call/talk to Ariane or myself.
Happy Fall!
Charity
The Fall schedule is up and there are a number of additions (we're adding powerlifting and advanced movement programs, and we have increased the options for our teen program to include acrobatics, movement, more olympic weightlifting, opened up some new WOD times), and made changes to the class start times in order to accommodate folks.
Below is the info you need to know:
1. Afternoon/Evening Classes begin on the half hour.
2. 1-hour and/or 2-hour Powerlifting and Olympic Lifting Sessions have been added on the following days:
Sunday 12pm; 1pm
Monday 7:30pm; 8:30pm
Tuesday 4:30pm (Olympic Lifting Teens/Kids only) and 8:30pm (Adults - Powerlifting)
Wednesday 6:30pm and 7:30pm
Friday 7:30pm
Saturday 1pm
3. Advanced Movement is on Saturday at 9am (qualifications will be posted by Coach Mieka)
4. Teens: additional classes teens can attend with permission of Coach Darci:
Tuesday
4:30pm Teens and Kids Olympic Lifting
5:30pm Acrobatics
7:30pm Family Gymnastics
Saturday
9am Momo
10am Acrobatics
1pm Olympic/Power Lifting
Junior (Teen) lifters can also come to the other Olympic Lifting Sessions.
5. Registration for Flux Teens and Flux Kids is open!
If you have questions regarding the schedule please email/call/talk to Ariane or myself.
Happy Fall!
Charity
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