Fri. 10-8-2010 WOD

Warm up:


Shoulder Stretches
DL
Front squats
Thrusters

Core Lift:
Conventional Deadlift

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%



WOD:
AMRAP’s in 20 Minutes


10 SDLHP’s (75#/55#)

10 Squats

10 Push Ups

10 Sit Ups


RidgeWOD: Sealfit Week
"Commitment"

Warm Up:
Plyo Drills
100x PVC OH Squats
Run 800m.
Strength: Work up to 3RM Deadlift
Stamina: 4 Rounds NOT Timed...
3x DL @ 80% 3RM
15x Wall Ball Shots

Understanding and Practicing Paleo Nutrition

Understanding and Practicing Paleo Nutrition

Paleo nutrition, or the Paleolithic diet, refers to the practice of consuming only foods and beverages that would have been available to hunters and gatherers during the period between 2.5 million and 12,000 years ago. The diet operates on the basic premise that you shouldn’t eat or drink anything that wouldn’t have been harvested or killed by “cavemen” in the Paleolithic era. This extends to eating behavior, meaning that meals shouldn’t be scheduled. Hunter-gatherers obtained food as their needs dictated and planned only somewhat in advance, if at all. Eating in preparation for hunger pangs was practiced, but true adherence to the Paleo diet means eating when hungry and drinking when thirsty.

Paleo Foods and Beverages

Think about everything you’ve ever assumed about hunter-gatherers and what they might eat. Vegetables, fruits, eggs, tree nuts, wild game, shellfish, fish, mushrooms, and roots are all on the list, along with water to drink. Herbs and spices can be introduced to flavor your food and to make tea. You can also use oils as long as they’re made from fruits (like olives) or tree nuts, and coconut water makes a healthy Paleo beverage.

What’s not included is the long list of foods that became available with the advent of agriculture and animal husbandry in the Neolithic era. This means that you should avoid anything made with grains, dairy, potatoes, beans, legumes, sugar, salt, and any artificial foods and beverages. Seeds should also be avoided because they were an impractical source of food as compared to other, more efficient hunting and gathering processes.

Best Practices

Vegetables: Organic leafy greens are the modern vegetable variety that most closely resembles what hunter-gatherers would have eaten. Field greens and dandelion leaves are fairly authentic, but the general rule of thumb is that if a given vegetable can’t be eaten raw, it shouldn’t be included in your diet. This doesn’t mean that you have to eat everything raw, but the vegetables you choose should meet this criterion.

Fruits: Berries were probably the most commonly eaten fruit for hunter-gatherers. However, modern fruits are different and much sweeter than Paleolithic fruits, so some strict dieters avoid them as much as possible. Fruit juices should be avoided altogether.

Nuts: Peanuts and cashews should be avoided, and all nuts should be unsalted. Tree nuts are generally the most acceptable.

Meats and Eggs: No processed meat is allowed, and all meat and eggs should come from animals fed on an organic (grass) diet. Good Paleo choices include organ meat and marrow, and if it’s possible for you to eat freshly caught game, this is one of the best options. Shellfish also make for a strong Paleo diet component.

Fish: Any fish you eat should be freshly caught to maximize the natural components of their diets.



Bio: Alexis Bonari is a freelance writer and blog junkie. She spends much of her days blogging about Education and CollegeScholarships. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.


Photo: Public Domain

URL: http://www.collegescholarships.org/

Thrs. 10-7-2010 WOD

Warm Up:


Shoulder Stretches

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Leg/ Hip/Calf Stretches



WOD: TEST

5 K Run!!


RidgeWOD: Sealfit Week
Active Recovery: Hip and Back Mobility WOD

Wed. 10-6-2010 WOD

Warm up:


Shoulder Streches

Dead lifts

Front squats

Thrusters


Core Lift:
Strict Pess (70% of your 1 RM)

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%


WOD:

Rack High Pull 5 x 5

Pull Ups 5 x 5

DB Rows single arm 5 x 5

Ring or Bar Dips 5 x 5


RidgeWOD: Sealfit Week
"Courage"
Warm Up:
Plyo Drills

3 Rounds:
5x HSPU
5x 25m Shuttle Run

Work Capacity: AMRAP 25 Minutes
4x Curtis P: hang clean, push press, back squat, back press, and repeat
5x KB Snatch
6x Dive Bomber Push Up

Durability:
Run 2 Miles

Tues. 10-5-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Jog 4 x

Run 4 x

Sprint 4 x

Lateral Shuffles x 2



WOD: Timed!

5 Bear crawl down & back

10 Rotating Plank to Side Plank RL

20 Sledge Hammer Swings RL

30 GHD Hypers

40 Box Jumps

50 Toes to Bar

60 BB Rollouts

70 Sit Ups

Run 800m

90 Flutter Kicks

100 Jump Ropes

Mon. 10-4-2010 WOD

Warm up:


Shoulder Stretches

Dead lifts

Front squats

Overhead Squats



Core Lift: Overhead Squat

5 x 50%, 12 x 60, 10 x 65, 8 x 70, 2 x 6 x 75%



WOD:

Team Death by Kettlebell

(35-28-21-14-7)

KB Swings

KB Goblet Squats

KB Sumo Deadlift High Pulls

Complete the required reps of each lift then run to 41 & back


RidgeWOD: Sealfit Week
"Sweet"

Warm Up:
Rub 1 Mile
Barbell Complex: 3 Rounds w. 95#: 5x deadlift 5x hang power 5x push press 5x front squat

Work Capacity: for time...
50x - 30x - 20x
Burpee
Box Jump
Run 400 m after each round

Durability:
Tabata Sit Ups 6 Rounds

Sat. 10-02-2010 Boot Camp

Team Work


Team Run to 41 & Back (Team can not begin workout until all members are back from the run)

(Split reps up between members. Complete one exercise as a team before moving to the next exercise.)

200 Pull Ups

200 Push ups,

200 Sit ups,

200 KB Swings,

2000 m. Row

Finish with 1 mile run!
Timer does not stop until both team members make it back to the gym!