Blog Archive

Workout of the Day
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps   (Negatives if they can’t do 3)
Rest 90 seconds

Five rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (24/16 kg)
200 Meter Run

Go on Vacay, but don’t Vacay from Fitness

by Anonymous Cactus Athlete


Vacay:  Going on Vacation, Getting Away, Taking a Break, Getting away from your daily routine.


Have you been training hard, have you been trying to eat right and get in shape?  If you have, going on Vacay is no reason to stop.  Taking care of yourself does not stop when you go on Vacay, it has to keep going.  It is fun just like Vacay.  Maybe you can’t go to your box, but you certainly can do something.  Do something in your hotel room or cottage, do something outside, in a park, and just do something.  Set a goal for yourself.  What could it be?  A certain number of push ups, a certain number of sit ups and air squats.  Just set a goal and do it.  Guess what, it can be fun.  How fun is it to get back to the box and be exhausted.  Wouldn’t it be great not to have to get back in shape after a week or two off?  Remember fitness is fun, fitness is a life style.  You don’t do it to get in shape and stop. You keep doing it.

How about your diet?  Of course have fun, eat, drink and be merry, but remember it always has a price.  If you are going to continue to do some kind of exercise routine, set a goal for your eating.  Maybe have a few meals or snacks not on your normal paleo diet, but not every meal, not every snack.  Why not keep your paleo snacks close by.  Why have that bag of chips or for that matter 2 or 3 bags of chips.  Don’t do it.  If you can stay disciplined while not on Vacay you can keep it close while on Vacay. Challenge yourself.  Challenge your spouse, your family.  Make it fun.  What can be more fun then staying fit.  Certainly not stuffing yourself like a pig.  That may be some very, very short gratification, but nothing like the gratification you get by staying fit.  How about how great and refreshed you will feel when you get back.

Don’t ever Vacay from Fitness!

Sample Fitness Goal while traveling: 

7 day Vacay.

Goal:  490 push ups, 490 sit ups, 490 air squats

Just do 70 a day of each.  Split them up; 35 in the morning and 35 before bed of each.  This will take very, very little and this added with you moderating your food and all the other fun activities a day you do on Vacay, you will come back refreshed and ready to get back to your daily routine.  Have fun!  Fitness is Fun!

18 Jul 2013


Workout of the Day
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

Every minute, on the minute, for 10 minutes:
Dumbbell Ground to Overhead x 5 reps
Double-Unders x Max Reps
(Score total number of double-unders performed.)


Workout of the Day
In eight sets or less, build to a heavy Jerk


For Max Reps:
3 Minutes of Box Jumps (24″/18″)
1 Minute of Rest
3 Minutes of Kettlebell Swings (24/16 kg)
1 Minute of Rest
3 Minutes of Thrusters (115/83 lbs.)

This past December, the Los Angeles Times reported that excess carbohydrates and sugar, not fat, are responsible for America’s obesity and diabetes epidemics. One of the lead researchers in this field, Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health, said, “The country’s big low-fat message backfired. The overemphasis on reducing fat caused the consumption of carbohydrates and sugar in our diets to soar. That shift may be linked to the biggest health problems in America today.” Another expert, Dr. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health, declared flatly that “Fat is not the problem.”


Workout of the Day
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

“Little Bear”
Three sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex
Hang Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

The basics of our nutrition philosophy in infographic form!  Remember, as we get into our Paleo Partner Challenge, that cutting those refined carbohydrates is going to be the fastest way to noticeably body composition changes.   And yes, beer is doing you no favors!

06 Sep 2011

Magic pills

Gina deadlifts 193 for 3rm

Workout of the Day
Take 15 minutes to build to a heavy Power Clean;
and then,
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1.  If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Read More

Workout of the Day
Testing Day – Power Clean & Conditioning
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;
and then,
Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

Gina – 5:31 rx’d

Found some more excellent Paleo Resources over the weekend.  These are great for getting started, or brushing up on the basics!

Why I eat Paleo

Robb Wolf’s quick start guide

A paleo recipe blog

A primal recipe blog.

Workout of the Day
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g.,  135, 145, 155, 165, 175 lbs.);
and then,
For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

John, from Talk to me Johnny and CFFB, offers some nutrition advice on how to keep blood sugar levels, and insulin down:

I found fresh cinnamon, mulberry extract, fish oil, alpha lipoic acid and vitamin D were contributors to keeping blood sugar in check. Fresh cinnamon (and I mean fresh cinnamon, no old stuff) worked the best to control my blood sugar levels.

So, I ended up putting cinnamon on everything. I took 5000 ius of Vit D, 5-6 grams of fish oil and the alpha lipoic acid in the morning and night.

I found gluten, fruit, processed foods with starch or foods with ingredients I could not pronounce and some dairy products increased blood sugar above where I wanted it. I found sugar, whether it is sucrose, fructose, HFCS, agave or maple syrup all had similar effects, with HFCS being the worst.

A bunch of grapes had the same effect as a candy bar. Wheat was really rough on blood sugar and Chinese food about killed me. I also ended my 25 year love affair with cereal…I still miss Kracklin’ Oat Bran. Nonfat milk had the same effect as sugar. Which makes sense, since the reduced fat relates to increased absorption time. Fermented dairy, like Greek yogurt and raw cheese, had a lesser effect.

Any caffeine caused blood sugar to spike, as caffeine increases the stress hormone, cortisol, which translates to increase blood sugar. One of the primary functions of cortisol is to increase blood sugar.

I found exercise after a large meal brought blood sugar down to range. I ended up taking a walk after eating most nights. This was simple, as I was living in Philadelphia and walking the dog was fun.

I also found the lower my body fat got, the easier it was to control my blood sugar.

Workout of the Day
In four to five attempts, build to a 3-RM Thruster;
and then,
Complete as many rounds and reps as possible in five minutes of:
135/95 lb. Thrusters x 5 reps
Pull-Ups x 10 reps

Then rest exactly five minutes, and then:
Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

Gary Taubes writes in The New York Times Magazine, alluding to this youtube video regarding sugar.  Excerpted:

It’s entirely different to claim that one particularly cherished aspect of our diet might not just be an unhealthful indulgence but actually be toxic, that when you bake your children a birthday cake or give them lemonade on a hot summer day, you may be doing them more harm than good, despite all the love that goes with it.

But marketing aside, the two sweeteners are effectively identical in their biological effects. “High-fructose corn syrup, sugar — no difference,” is how Lustig put it in a lecture that I attended in San Francisco last December. “The point is they’re each bad — equally bad, equally poisonous.”

This means we can eat 100 calories of glucose (from a potato or bread or other starch) or 100 calories of sugar (half glucose and half fructose), and they will be metabolized differently and have a different effect on the body. The calories are the same, but the metabolic consequences are quite different.

In animals, or at least in laboratory rats and mice, it’s clear that if the fructose hits the liver in sufficient quantity and with sufficient speed, the liver will convert much of it to fat. This apparently induces a condition known as insulin resistance, which is now considered the fundamental problem in obesity, and the underlying defect in heart disease and in the type of diabetes, type 2, that is common to obese and overweight individuals. It might also be the underlying defect in many cancers.

The implied conclusion is that reducing your sugar intake can lower your risk factors for diabetes, obesity, heart disease, and cancer.  Perhaps you would be interested in that?

Workout of the Day
Six sets of:
Power Clean x 1.1.1(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes
and then,
For time:
1000 Meter Row
50 Kettlebell Swings

This is an excerpt from the documentary “fathead.” I have a copy if you’d like to view the whole thing. Remember, it isn’t how much you eat, it’s what you eat and the affect it has on your blood sugar, and finally, your insulin levels. More Here.

Workout of the Day
Overhead Squat
and then,
Overhead Squat x Max Reps
(males = 95#, females = 65#);
and then,
Three rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400 Meter Run

2 weeks to go for the Make Good Challenge!

We are three quarters into our Make Good Challenge, and we’ve seen  our usual great consistency in attendance and intensity.  How’s your nutrition?  If you’ve suffered from a lack of focus (or just been sick!), now’s the time to lock it in for the home stretch.   Eliminate dairy, cut the cereal, find a good alternative for lunch to a sandwich.

Here are some resources: –  Free recipes online. – Matt from CF SouthWest in Tempe has a new recipe every day.  Awesome stuff! – recipes, philosophy, success stories about ‘primal’ eating.  umm, it’s paleo.

If you are struggling, touch base with us and we will work with you to identify some meals to try, create them en mass, and trust in the power of healthy leftovers!

It’s not too late to make a charge, or create a healthy lifestyle for yourself that can last a lifetime!  Enjoy!

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