WOD 4.1.15 Wednesday

A. Front Squat

  • 5×2 – across

B.  Bench Press

  • 5×5 – across


  • 40m Heavy Farmer’s Carry
  • 20 KBS (50/35)
  • 16 RFESS w/BB or DB (8/leg)
  • 12 Pull ups

D. Core 3x

  • 10 Dead bugs
  • 4/side TGU

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

WOD 12.8.14 Monday


Shenanigans at Vicki’s Holiday Firepit Party


  • Foam Roll
  • Run, bike or row 5 minutes
  • Agile 8
  • 10 Banded Clams
  • 10 Hip Bridge
  • PVC good mornings

A. Deadlift: get heavy/ sub-3RM

  • 3-3-3-3-3


  • 3-3-3-3 (95-65#)


  • 6 Ball Slams
  • 6  Situps w/ slam ball


  • 6 push ups (Alt. hand on medball)
  • 6 Medball Cleans

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.


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.

WOD 3.19.14 Wednesday

A1. Bench Press (w/hold at bottom= 1 inch from chest)

  • 4-4-4-4-4

A2. Pendlay Row (Bent over Row)

  • 5-5-5-5-5 (135/95#)


  • 8 HSPU
  • 8 Pistols alternating

C. EMOM 10

  • 10 KB Swings 30/40#
  • 6 Box Jumps 24/20

Both movements every minute


WOD 8.29.13

A. 5x (For weight and form)


  • 3 x 1-arm Strict Press
  • 10 x 1-Legged Hip Bridges

*1-arm strict press is with KB or DB, heaviest possible with good form




  • 10 Burpee Box Jump (24/20)
  • 20 Double Unders

Rest 2 min.




  • 10 Box Jumps (24/20)
  • 20 Double Unders

C. 3x


  • 3 Pull-ups
  • 3 ring dips
  • Calf Stretch 30sec/side
English: Anatomy - features of the Muscular sy...

English: Anatomy – features of the Muscular system.