Old tricks for an old dog

Thursday, December 15, 2011

Due to the PCF Holiday Party, there will be no Evening Classes tonight, only open gym from 4:30-6pm!

10 Wall Squats (slow)
Shoulder Prep
10 Hip Extenstions
2 minute bottom of squat hold
30 second Samson stretch

Rest as needed

Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats

If you are performing this for the Newtrition Challenge, please grab yourself a partner to keep your reps to standard.  I have always maintained that the hardest part about counting is being brave enough to call your friends out on bad reps.

  And if you’re performing Cindy, I recommend not putting your friend in the position of ‘No Repping’ you.  So for the counter, be brave.  For the athlete, leave no doubt.  Come in and good luck. 


I did not officially take part in the Newtrition challenge, but I was cognizant of and participated in things that would earn me major points if I did do it.  Here are some of the things that have become habit since 8 weeks ago, that weren’t necessarily habits before.  Let’s see how these things jive with your own experiences, or even our own 100 words of fitness:

– I eat mostly meat and green veggies, nuts and seeds, not that much fruit, very little starch, and negligible amounts of sugar.

– I try to get grass fed meat as much as possible (USWellness, Whole Foods, Farmers Market), and I eat a lot of kale, broccoli, and cauliflower.

  Bison, Lamb, Goat, and beef are my staples.

– When I do eat fruit, I stick with strawberries, apples, and oranges, cut and sliced on my mountain of kale.

– Under no circumstances will I miss a dose of Fish Oil. 

– There is a one to one correspondence between sustained performance gains and accuracy and precision of your consumption.  There is a difference between knowing this relationship and living it.

– The longer I go without ‘cheating’ the less I need or crave it.

– I love dairy, but my metcon plateaus whenever I indulge too much.  Because of this, I’ve taken maybe 2 swigs of milk in the last 8 weeks.

  I miss it terribly.

– If I want to operate at my leanest, fiercest state, I know exactly how to do it.  To the ounce of meat, the tablespoon of fat, the cup fraction of fruit and veggies, I know what to do, and this awareness is priceless.

Post your thoughts and takeaways to comments.

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