WOD 3.26.15 Thursday



  • Foam Roll
  • Agile 8
  • 1 mile: Run/jog/walk  (bad back?… row or ride 2 miles)

A. Gymnastic Skills (choose 2 or more) 30 minutes

  • Kipping (practice on floor and bar)
  • headstands
  • handstands/walking
  • Ring dips
  • candlestick to stand/ shoulder rolls
  • hollow rocks
  • core work

B. Mobility

  • Ankles
  • knees
  • hips
  • shoulders

Metabolic Effect: Movement Quality Improvements Through Nutrition

The Metabolic Effect. Learning what works for “ME

excerpt from Bulletproof Radio interview with Dr. Jade Teta

What is The Metabolic Effect? How does it make people better?

The key is the acronym tells you everything. Metabolic Effect is ME meaning me (point at yourself here), meaning that it is all about you the individual, finding what works for you. Each person has a different optimal metabolic effect or metabolic response to their diet, to their exercise, to their lifestyle. This idea is a hard one… Following only one type of nutrition regimen or one exercise concept, and being unwilling to open up to all types of functional movement and different diet concepts, may h

Metabolic effect is really that acronym ME, tells you you need to find the diet, exercise, lifestyle inputs that optimize YOUR metabolism. There’s a lot of work involved in that but the good news is when you learn the process how the metabolism works globally for humans and then individually for you, you have that process that works forever. When you go through menopause or andropause, if you’re a man, or you get pregnant and go through pregnancy or even women with their menstrual cycle, you start to learn to decipher what is going on in your metabolism. You learn that the metabolism is not static. The other thing about the metabolism that everybody misses that it does not work like a calculator(think: “calories in v. calories out”). It works more like a seesaw. It is adaptive and reactive to everything you do.

There are two things required to lose weight. You absolutely require a calorie deficit. You also require hormonal balance. You need both, but here’s the problem. When you go after a calories-first approach, it actually causes an unbalanced hormonal metabolism so people are coming at it from the wrong way.

Now, there certainly are those people who are numbers-crunchers, and it works. They are in the minority. Here is the thing, yes, calories matter; yes, hormones matter. They both matter. It’s not one or the other. You can count calories which makes it alluring and people like that. “Oh, I can count these macros and I can count these calories.” They think we can’t count hormones but in a sense we can count hormones because hormones impact things like cravings.They impact hunger, they impact energy. There is what I call hunger, energy and cravings or HEC, a fun acronym HEC. If your HEC is in check you know that your metabolism is balanced. You know your hormones are balanced.

You’ll never address movement impairments optimally unless nutrition and supplementation are spot on.

It’s amazing how many athletes will bust their butts in the gym and in rehab, following those programs to a “T” – but supplement that work with a steady diet of energy drinks and crappy food. I’m not talking about debating whether grains and dairy are bad, and whether “paleo” is too extreme for an athlete; those are calculus questions when we should be talking about basic math. A lot of athletes literally don’t eat vegetables or drink enough water. That’s as basic as it comes.

Accept that 80% of your body composition is determined by what you eat.  Movement quality will never improve optimally unless you’re healthy on the inside, too.

Start thinking about nutrition as giving you the body you always wanted, and exercise as just giving you a sharper, more agile and supple version of that.

OK so it’s been said that Success is 80% food and 20% everything else. Truthfully, you have to zoom out a little further to see the whole picture. When you look at things from farther back, success is 80% psychology and 20% everything else.

Have you ever said this?: “I know what to do now, I just can’t/don’t do it.” Of course you can’t do it. If you haven’t addressed your toxic beliefs, your negative self-talk, your adverse childhood experiences, your unmet needs, your symbolic substitutes, or the addiction cycle, you’re doomed to failure. The more we see that psychology is just as important in fighting food addiction and obesity, the better off we’ll be.


Be Present When You Eat…

Eating With Awareness

Have you ever taken a conferences call during lunch, or eaten dinner in front of the TV? Often times you can look down and not even realize you’ve cleaned your plate. Too often we rush through meals so that we can continue on with our busy schedules, without giving any thought to what we are shoving into our pie holes. Did you enjoy it? Did you eat too much/too little? Was it even good for you?

Eat with purpose!

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Build Strength with Wendler 5-3-1 Progressions

5/3/1 By the Numbers

In 5/3/1, you’re expected to train three or four days a week. Each workout is centered around one core lift — the back squat, bench press, deadlift, and standing shoulder press.

Each training cycle lasts four weeks, with these set-rep goals for each major lift:

Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 3 x 5, 3, 1
Week 4: de-loading

Then you start the next cycle, using heavier weights on the core lifts. And that’s where a seemingly simple system starts getting a little more complicated.

You aren’t just picking a weight to lift five times or three times or one time per set. You’re using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.

So if your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here’s how it works:


When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Let’s walk through the Week 1 workout for bench press. Using the example above, if your 1RM is 315, you calculate all your percentages from 90% of that max, or 285 pounds.

So you’re using     185 (65% of 285) x 5,     215 x 5, and     240 or 245 x 5 or more

After you finish the first cycle (4 weeks), you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.

These specific instructions for 1RM percentages and monthly progression are what set 5/3/1 apart from less useful systems. With 5/3/1, you accomplish a goal every workout. Some programs have no progression from one day to the other.

Another unique feature is that final balls-out set in each workout. You don’t have to go beyond the prescribed reps if you don’t feel like it, but there are real benefits to doing so. Think of it like doing the prescribed reps as simply testing your strength. Anything over and above that builds strength, muscle, and character. Yes, that last set is the one that puts hair on your chest, but the system doesn’t work without the sets that precede it. There might be only one really hard set, but the other sets are still quality work.

Assistance Work

Along with the bench press, squat, shoulder press, and deadlift, 5/3/1 includes assistance exercises to build muscle, prevent injury, and create a balanced physique. My favorites are strength-training staples like chin-ups, dips, lunges, and back extensions.

But don’t go ape-shit with these supplemental exercises. They should complement the training, not detract from it. You must have a very strong reason for doing an exercise. If you don’t, scrap it and move on.

WOD8.4.14 Monday + Pork Loin Recipe

A. Hang Power Clean

  • Work to a 3rm

B. Deadlift

  • 5@75%
  • 3@85%
  • 1xMax Reps @95%
  • rest as needed

C. 3X

  • 10 Bent Row – heaviest possible, rest 60 sec.
  • 10 Partner GHR

D. Princess: 5 rounds

  • Double unders 50-40-30-20-10x (scaled: x4)
  • Handstand push-ups 10-8-6-4-2x


Stuffed Pork Tenderloin with Fresh Tomato Sauce Wrapped in BACON!








  • 2 pork loins (about 4 lbs.), trimmed (they come packaged together)
  • 1 4-oz. log fresh goat cheese
  • 1 jar of sun-dried tomatoes in EVOO, chopped
  • 4 Tbs. minced basil
  • salt and freshly ground pepper, to taste
  • 1 package bacon for wrapping
  • 3 tablespoons fresh rosemary, minced
  • 2 tablespoon minced garlic
  • 1/2 tsp. each salt and freshly ground pepper
  • 1 tablespoon olive oil
  • Fresh Tomato Sauce
  • rosemary sprigs for garnish


Prepare Fresh Tomato Sauce (recipe follows). While Tomato Sauce is cooking, prepare pork loins.

Preheat oven to 400ºF. Mix together goat cheese, sun-dried tomatoes, and basil. Cut each pork loin in half lengthwise, to, but not through one edge. Open the tenderloin like a book and spread half of the goat cheese mixture along the inside of each loin. Season with salt and pepper.

With a mortar and pestle, make a coarse paste of the minced rosemary, garlic, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Spread over all sides of both pork loins. Wrap bacon around loins. Tie loins with unwaxed string and allow to stand at room temperature for 30 minutes.

Heat large oven-proof sauté pan over moderately-high heat. Add olive oil and heat. Sear pork loins on all sides and transfer pan to preheated oven. Roast 15 minutes for medium doneness. Remove from oven and cover pan with foil. Allow meat to rest 5 minutes before slicing.

Slice loins about 1/2-inch thick and serve with Fresh Tomato Sauce strewn across the slices. Garnish with a few rosemary sprigs.

Fresh Tomato Sauce

  • 1 3/4-lbs Roma tomatoes (see note below)
  • 1 teaspoon olive oil
  • 1/2 cup onion, diced
  • 1 clove garlic, minced
  • 1/2 cup tomato paste
  • 2 cups chicken or vegetable stock (or more as needed)
  • 2 tablespoons fresh basil, chopped
  • salt and freshly ground black pepper, to taste


Peel, seed and chop tomatoes.

In large sauté pan that can be fitted with a lid, heat oil. Adjust temperature to medium heat, and add onions and garlic. Cover and sweat until soft, about 5 to 7 minutes. Add tomatoes and tomato paste; pincé. Add 1 cup of stock, stir, and cover pan. Simmer, stirring occasionally until sauce is thick, about 45 minutes. (If sauce appears too thick during cooking time, add a little more stock to obtain desired consistency.) Add basil and season with salt and pepper.

Note: If tomatoes are out of season, which would be any time of the year except late summer and early fall, you can improve the flavor by roasting them if desired. Cut the tomatoes in half lengthwise, seed them, and place them cut-side up on a baking sheet. Roast in a 325º oven for about 30 minutes. Remove skins and continue with the recipe.

Servings: 6 to 8

5 Steps for Achieving Your Fitness Goal

 5 Steps for Achieving Your Fitness Goal


1. Setting your goal

You want to be in “better shape” but that’s so vague. Dig deeper.

What specifically do you wish you had now that you don’t?

  • To drop 3 dress sizes.
  • To lose 2 inches of arm fat jiggle.
  • To melt 4 inches from your waist.
  • To be able to run 3 miles without stopping.

2. Define your timeline

Now that you’ve determined exactly what part of your body isn’t up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you’ll find that achieving your goal becomes an easier process.

  • To drop 3 dress sizes by August 20th vacation.
  • To lose 2 inches of arm fat jiggle by October 13th wedding.
  • To melt 4 inches from your waist by July 7th pool party.
  • To be able to run 3 miles without stopping by June 16th city 5k.

3. Name your prize

It’s time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let’s add a prize that you’ll receive once you’ve accomplished your goal. This prize shouldn’t be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing.

  • A couple new outfits for your August vacation.
  • A sleeveless dress for the October wedding.
  • A new swimsuit for your July pool party.
  • A new pair of running shoes for your June 5k.

4. Picture it

You know what you want, when you want it by, and the reward you’ll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day.

  • See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence.
  • Imagine how you’ll feel walking down the aisle baring your toned arms.
  • See yourself lounging by the pool in your swimsuit, carefree and happy.
  • Imagine the feeling of accomplishment you’ll feel as you cross the finish line.

5. Recipe for success

The steps that you’ve taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your “new” body.

7 ways to keep the weight off this summer

Your Summer SMART Eating Guide:

7 ways to keep the weight off this summer

Summertime has arrived! The days are longer, the sun is shining and the weather is hot. The following seven tips can help you enjoy a summer of delicious eating while continuing to achieve your weight loss goals.

  1. Keep your goals in sight. Whether your goal is to maintain the weight you’ve already lost or you want to lose more, make sure you have these goals written then and posted in a place that you see every day. This will help you stay focused and motivated, even during the lazy days of summer.
  2. Keep a food journal. It’s easy to fall off the wagon in the summer when the kids are off from school and every night is an excuse for an impromptu barbecue. Try writing down what you eat each day in a food journal. It is a powerful visual reminder that will help you stay on track. If the waistline on your shorts is getting a little tight, take a look at your food journal to see if you are consuming more Processed Food or Empty Carbs than you should or if you have been waiting too long between meals.
  3. Drink your water. Thirst is often mistaken for hunger, and staying well hydrated helps you not to overeat. And in the heat of summer, it’s also very easy to become dehydrated. Carry a water bottle with you at all times, sip from it frequently. Spice up your water by adding sliced lemons, limes or cucumbers.
  4. Don’t skip meals. Keep your hunger in check by eating three regular-sized meals (and your choice of two snacks) every day. Some people do better with four or five smaller meals each day. The important thing is to keep your appetite and your cravings under control.
  5. Plan ahead. Keep snacks like nuts at your fingertips so that you are less tempted by less healthy summertime treats. Keep cut-up veggies and tasty low-carb dips in your fridge for easy snacking. Boil up a batch of hard-boiled eggs that you can grab on the go when hunger hits. Grill extra meat for dinner, refrigerate the leftovers and serve over salads or in wraps during the week. Stash a few  PLAN-AHEAD meals in your freezer so you always have a quick nutrient dense, portion-controlled meal ready in minutes.
  6. Embrace summer! Summer meals are easy to do with the wealth of fresh vegetables in season, and perfect weather for outdoor grilling. Everything just seems to taste better when you eat it outside. Make a habit of visiting your local farmer’s market for new ingredients to build your meals around. Add in fresh herbs for a big kick in flavor to your recipes. Switch out grilled chicken breast for steak, lamb, buffalo burgers, scallops, shrimp, salmon or more and enjoy the feast!
  7. Work it off. Don’t beat yourself up if you overindulged. Get moving instead! Take advantage of the beautiful weather and get outside and exercise. Add in a regular evening walk after dinner, hit the tennis court or golf course on the weekends, or go for a hike or bike ride.

1. Asparagus

The nutritional power of Asparagus have been prized for their health benefits. The spears are a good source of Vitamin K which is important for bone health and blood clotting and can help reduce the risk of serious health problems like heart disease, cancer, and diabetes. They’re delicious in soups, salads, stir-fries, and pasta. Try this: Asparagus and Swiss Cheese Frittata via Skinny Taste

2. Spinach

This dark green leafy vegetable is power-packed with antioxidants, anti-inflammatory properties, and vitamins that promote vision and bone health. One cup of spinach packs up to 12 percent of the recommended daily dose of calcium. Try this: Caprese Spinach Salad via Small Wallet Big Appetite

3. Artichoke

A USDA study found that artichokes have more antioxidants than any other vegetable. While many people’s favorite part is the heart, it is the leaves that contain many of the artichoke’s powerful health benefits. Try this: Artichoke and Mushroom Chicken via The Novice Housewife

4. Peaches

Savory sweet peaches are one of the great treats of summer. They’re low in calories and offer a wide range of healthful benefits. Peaches overall are an amazing fruit! Try this: Mango Peach Salsa via Winner Dinners

5. Apricots

Whether you enjoy apricots dried or fresh, they are a delicious and nutritious summer snack. They are low in calorie yet a rich source of dietary fiber, vitamins and minerals that can help protect the heart and eyes. Try this: Grilled Apricots via Tiny Telecast

6. Cherries

Cherries are one of our most popular summer fruits with so many incredible health benefits. Cherries are a superfruit loaded with potassium, vitamin C, and antioxidants that may help you sleep better, lose weight, and prevent diseases including cancer. Try this: Limoncello Cocktail Cherries via The View from Great Island

7. Lemons

I can’t enjoy a cool summer beverage without lemons! This superfood is packed with flavor. The lemon juice has only 12 calories but a whopping third of the daily recommended value of vitamin C and other antioxidants. Try this: Lemonade Ice Tea via Peaches & Cream

8. Cauliflower

Cauliflower is one vegetable you should add to your diet. It is rich in nutrients and flavor, and low in calories and from a health standpoint, it’s full of cancer-fighting compounds. Try this: Cheesy Roasted Cauliflower via Food Fitness Fresh Air

9. Blackberries

Blackberries are at their peak this season and has the highest level of antioxidants. They are low in calories, virtually fat free, high in fiber and rich in nutrients, making them a good choice for anyone trying to maintain or lose weight in a nutritious manner. Also, research suggests that their vitamin content may help reduce your risk of heart problems, periodontal disease and age-related decline in motor and cognitive function. Try this: Blackberry-Acai Creamy Sorbet via Healthy. Happy. Life.

10. Fava Beans

Fava Beans have some powerful benefits and are typically in-season throughout the summer months. They’re full of folate, fiber, and magnesium and can actually help lower cholesterol and your risk of certain cancers. Try this: Fava Bean Ravioli via Familystyle Food

11. Peas

Peas make a colorful summer side dish or can become a main meal when mixed with pasta or rice. Peas are in fact packed with vital nutrients and benefits including weight management, blood sugar regulation, anti-aging components, and anti-inflammatory properties. Try this: Savory Quinoa Muffins via Rachel Cooks

12. Corn

You can’t have a barbeque without corn! I love fresh corn right off the grill but I also love it in soups, salads, casserole, and more! Try this: Quinoa, Avocado, and Corn salad via Hot Beauty Health

13. Cucumber

Cucumbers are truly cooling and make a great summer vegetable to add to any dish. They’re available in stores all year round but are at their best during the summer and early fall. It’s a low calorie vegetable and contains most of the vitamins you need everyday. Try this: Cucumber Lemony Cooler via Food Punch

14. Green Beans

A seasonal vegetables like green beans not only provide healthy benefits to our bodies, they keep our skin smooth and healthy. Many people don’t think of green beans as a summer vegetable but in actuality, they are at their best during the summer months. Try this: Garlicky Green Beans via Cooking Madly

15. Sweet Potatoes

Sweet potatoes are the perfect compliment to your grilled dish. It contains so many health benefits that Whole Foods considers them one of the healthiest vegetables we eat.  Try this: Vegan Black Bean and Sweet Potato Sliders via The Pig and Quill

16. Swiss Chard

Swiss Chard is one of the most antioxidant-rich foods on the planet! It contains beta-carotene, vitamin E, vitamin C, zinc and many other disease fighting antioxidants. Try this: Swiss Chard Lasagna Rollups via Kim’s Healthy Eats

17. Plums

Sweet and juicy plums are a summer pleasure. They’re a sweet yet healthy way to satisfy your hunger. It’s high in potassium which helps manage high blood pressure and reduce stroke risk.  Plums also contain cancer-fighting components. Try this: Grilled Plums with Mascarpone and Honey via NeighborFood

18. Okra

This summer vegetable is a southern delicacy that can be pickled, fried, baked or boiled. It’s a nutritional powerhouse known for its high concentration of Vitamin C, Vitamin K, and Folate. Okra is also known for harnessing a superior fiber, which helps with digestion, stabilizes blood sugar, and helps to control the rate at which sugar is absorbed. Try this: Oven-Fried Okra via Farm Flavor

19. Strawberries

Strawberries are loaded with Vitamin C and one cup of these berries satifies the daily requirement. These sweet and tart berries are the perfect way to enjoy the summer season. Try this: Strawberries ‘n’ Coconut Cream Pops via Mississippi Kitchen

20. Kiwi

Did you know that Kiwi provides more potassium than the same amount of sliced bananas, but with less sugar and calories? Kiwi may taste sweet, but have three times less sugar than one apple. Try this: Kiwifruit Custard Tarts via Strands of My Life

21. Salmon

Who can resist this highly nutritious fish? It’s full of omega 3′s and a delicious addition to your summer barbecue whether served hot or cold. Try this: Composed Salad with Salmon and Beets via Five and Spice

22. Mangoes

Mangoes are my favorite summer fruit and widely known as the king of fruit due to its nutritional benefits. They contain plentiful minerals, vitamins, as well as antioxidants which have been essential for the body to fight disease. Try this: Mango Float in a Jar via Oh So Very Pretty

23. Pineapple

During the summer, some of the best summer smoothies include pineapples because they are refreshing and full of flavor. More importantly, they are healthy and nutritious as most people who partake in a healthy lifestyle include this fruit in their diet. Try this: Pineapple Shortcakes (Taiwanese Style) via Sincerely Fiona

24. Squash

Yellow Squash is a type of summer squash that grows all over the United States. It is a great source of vitamin C and a very good source of magnesium, vitamin A, and fiber. Try this: Yellow Squash with Tomato and Parmesean via Kalyn’s Kitchen

25. Gazpacho

This refreshingly cold soup is perfect for those hot summer days. Gazpacho delivers a full spectrum of vitamins and minerals. Although gazpacho is traditionally tomato based, watermelon and cucumber gazpacho are becoming increasingly popular. Try this: Rustic Tomato Gazpacho via The White Ramekins





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