I had the privilege of attending a Robb Wolf nutrition seminar this weekend at CrossFit Hoboken. Robb drove a couple of points home at the seminar which included but not limited to:
- Avoid gluten, no matter how tolerant you think you are.
- Unless you are looking to put on a lot of size, avoid dairy.
- SLEEP – if you are trying to lose weight and think you are doing all the right things with your diet, you need to make sure you are getting ample sleep. How much? As Robb put it, as much as you can without ruining your relationships or getting fired.
- Fish Oil – Our omega 3/6 is most likely out of whack. Omega 3’s are anti-inflammatory, and we typically ingest a number of inflammatory agents on a daily basis.
I am going to go through my notes, and I will attempt to put together a comprehensive post echoing Robb’s message. I am not trying to steal Robb’s message and pawn it off as my own, but rather, I want to pass on some valuable high level information that we should all know and refer back to Robb Wolf for all details. Here is Robb’s site.
Today’s Links –
- Thai-inspired salad of awesome
- Metabolism & Digestion – A key to weight loss & health
- Where’s Tim?
- Paleo Cajun Salmon
Schedule –
- Foam Roll / Mobility Warm up
- WOD – Complete the following rep scheme for time: 21-18-15-12-9-6-3
- Deadlift (225/135)
- Pull ups
- Finisher – Max Handstand Push ups in 2 minutes. Scaling options – Push ups from an incline position / Full range of motion push ups from the toes / full range of motion push ups from knees
- Stretch
Thanks for the awesome workout – I can’t wait. See you later!
Keep those recipes coming, me likey
I missed the 930 WOD on Saturday, not realizing the class time had changed, so I took my barbell, my weight vest, and 185# of plates down to New Providence high school.
Saturday’s Impromptu WOD:
400m run (25# vest)
25 pull-ups (25# vest)
400m run (25# vest)
50 push ups (25# vest)
100m sprint, 50m lunge, 50m walk, 100m sprint, 50m lunge, 50m walk
50 burpees (25# vest)
100m sprint, 50m lunge, 50m walk, 100m sprint, 50m lunge, 50m walk
25 Clean & Jerks – 115#
100m sprint, 50m lunge, 50m walk, 100m sprint, 50m lunge, 50m walk
15 Clean & Jerks – 115#
400m Run (25# vest)
30 Deadlifts – 185# (25# vest)
50 Straight-legged sit ups
Took me just over an hour. For an idea of what it SOUNDED like for most of that hour, I recommend listening to “Fatty McGhee” by Adam Sandler.
Happy birthday Meredith & Claudia!
Steve, that workout looks brutal!!!
it wasn’t that bad to do alone… i probably wasn’t pushing myself 100%. Don’t get me wrong, I was going hard, but without you doing pull-ups on the bar next to me, Pat blowing by me doing lunges, or Dave sprinting past me, I had no real motivation to flip it into high gear. Plus, you can tell where I got lazy… I originally intended to do 50 reps of each exercise. After 25 pull-ups on a thick bar (killlllls your grip) with a 25# vest holding me down, I figured I’d done enough… then by the end, I was ready to puke so I cut the last set of 25 C&Js short by 10 reps, and only did 30 deadlifts. Great workout though, and I’m actually pretty sore, especially in my traps and lower back, but I wasn’t necessarily killing myself to get it done for time.
Thank you!!!! I’ll see you guys later
Happy birthday! If you guys want testosterone, squats and DEADLIFTS help release endogenous TESTOSTERONE that your body already has, Todays WOD will get that testosterone flowing and grow some hair on that chest!
like I need hair on my chest :-O
Tim, the recipes look great…thanks! I think we should try the salad. But will Baby eat the Cajun Salmon? Probably too spicy.