Blog Archive

Please note that the Saturday Classes this weekend are offsite! Please do not come to the school, more information on where to meet will come later this week! Sunday there is no 10am and the 5pm will be at 5.30 to 6:30pm class.

The Paleo Wrap up Party will start at 6:30pm! Everyone is welcome! Rob Orford will have all his delicious soups that we can all sample. The Apprentices will have a MEATBALL off. Come talk to me about getting some grass-finished ground beef. The Best Meatball dish will go into our next edition of our paleo cookbook. Dashie will be giving the top 2 winning team their cash!
This is a potluck style night so bring your favorite dish, salad or desert and we can all mingle and have a beverage or two.

Now for Tuesday

Warm Up:
1 minute on each (3 Rounds)
Bowler Squats
Banded Lateral Walks

Tech: 2 Deadlift every minute on the minute for 10 minutes at approx 75% of your 1 rep max.

(2,2,2,2,2,2,2,2,2,2)

WOD:
With a partner complete the following (one person working at a time, separate any way you want)
100 KB Swings
200 Double Unders
(3 Rounds)

Check out the Video for tips on Double Unders!  Think about your power jump and whipping the rope around twice. Avoid the tuck jumps!!

Here are a few of Toms top Double Under Tips:

-Calmness is your friend
-Focus on a spot, on the floor or wall etc
-Think of tall snatch position with hands facing out
-Jump from the ball of the foot, the ankle and calves, not the knee
-Big breath every time you fail, gather your thoughts, dont get angry, its just skipping
-Practice!  Max double unders in a minute can do wonders for you, even if its a low number

Bacon is. That’s how it should be.

I’ve seen just about everything wrapped in bacon, it’s probably the easiest way to make everything better. With that said we have all got a little carried away; regardless of the quality of the buffet, you know you have gorged the bacon dish for a few rounds. Shouldn’t we ease up on the bacon? I’ve heard so many super informative health professionals tell me it’s no good.
Here are some ideas on the evils noted:

The Fat

The majority of fat in bacon is monounsaturated but…
…(naturally occurring) Saturated fat is not bad fat. Saturated fat = stable fat = safe fat to consume.

“Under the rubric of ‘fat’ we have the perfect human fuels – what I call #1 Diesel – long chain saturated fatty acids (LCSFA) like Myristic (C14), palmitic (C16) and Stearic (C18) acid as found in the milk and meat of ruminants. These are, by no coincidence, the same saturated fatty acids we humans use to store energy in our own bodies – our own internal #1 Diesel”  Dr. Kurt Harris of Archivore.com

The Nitrates

“Nitrate (NO3) is a molecule that has received a lot of bad press over the years. It was initially thought to promote digestive cancers…But what if I told you that by far the greatest source of nitrate in the modern diet isn’t processed meat– but vegetables…one study found no difference in the incidence of gastric cancer between nitrate fertilizer plant workers and the general population. Most other studies in animals and humans have not supported the hypothesis that nitrate itself is carcinogenic”  Stephan Guyenet, of wholehealthsource.blogspot.ca

So if the bacon in nitrates are bad, the consumption of many leafy greens would not be recommended.

Read the thorough roundup in full -> http://balancedbites.com/2011/05/bacon-health-food-or-devil-in-delicious-disguise.html

Obviously we need to be thinking quality here people. Go beyond organic and source pastured, well treated (like the ones Andy posted Friday) unpolluted pigs that are allowed to root and scavenge (like they do in the wild), and really whatever extra cost it’s deliciously worth it. But let’s not feel that guilty about the “toxic” cheap bacon you dish out when company comes over. Just understand they are differences. It also tastes so much better when you strategically take home high end bacon at the company Christmas party.

And now…for some inspiration before throwing down tomorrow

Monday

Warm up:

Barbell 3 Rounds:
5 Hang Clean
5 Front Squat
5 Thruster

Tech:

Heavy Thrusters (3’s, 2’s, 1’s)

Brush up that pull-up and then…

FRAN

21-15-9
Thrusters (96/65lb)
Pullups
-run 2 heats, a bud counting and rooting you on is a Monday necessity.

“Demonizing cured pork belly for reasons that are unsubstantiated by science is dogmatic and downright reeks of conventional wisdom.”

Eat it,

Team TBear

This video is a long one…and maybe not for the squeamish.

Brandon Sheard, the Farmstead MeatSmith is an artisan butcher; who clearly loves his job.
He champions small scale processing, and has an amazing series of beautifully shot videos dedicated to traditional butchery and cookery.
His vids are chock-full of education…and soul. Seriously. Check them out.
I get inspired watching people who are passionate about they do…even animal processing.

This video might be a little better for those with a delicate constitution. Its mostly about preparing bacon!

Friday’s Skill/Strength Element:

3 Deadlift 60-70% of 1Rm, every minute on the minute for 12 minutes

Friday’s Workout:

400m Ball Run*

Rest 5 minutes

400m Ball Run

Subtract your rest time from your total time for your LeaderBoard score.

*The first 400m Ball Run will be considered your LadderBoard Workout.

Saturday’s Skill/Str Element:

Jerk Work

Saturday’s Workout:

7 Jerk (155/95lbs)

10 Toes to Bar

4 Rounds

Don’t forget class changes for the next 3 days!

Friday November 23rd:       NO 11am Class
Saturday November 24th:    Classes as normal, no access to the school between 2pm-5pm
Sunday November 25th:        NO 10am class a 9am will run instead

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Here are a couple of quick videos about running with metronomes:

Just to make sure we are all on the same page, when Dan and I reference a specific cadence, like 90, we mean that your right foot will hit the ground 90 times a minute.
The guys in the above video are talking about running at 180 beats a minute, which is essentially the same thing. 180 foot strikes a minute (90 of those will be a right foot support…unless he’s hopping) .
Just so there is no confusion.

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