WOW (workouts of the week)

Monday 10-27-14

Core: Stability Ball complex 12 reps each x 4 sets
5 Sets , Couplet of :
Snatch x 4 ( working up to 80% 1RM)

FS X 6 ( working up to 80% 1RM)

5 sets , Couplet of :

OHP x 8
Good Morning x 10


Tuesday 10-28-14



100 x sit ups
100 x Superman

Metcon ( 2 rounds 30 min time cap )
5 min x Bike
4 Min x Run
3 min x Row
2 min x Erg

40 x Jump Rope


Wednesday 10-29-14
CORE: 12 reps each x 4 rounds)
GHD Sit up
Hip Ext
Ab wheel
KBS x 12 ( start light 50% 1 RM and build up to 85% 1RM)
Lunge x 10 ( good form let knee kiss the ground)
Burpee x 8
OHP x 6 ( start light 50% 1 RM and build up to 85% 1RM)
Farmers carry x 1 lap ( 45 paces start heavy and drop down as needed)

Thursday 10-30-14
Endurance Day

Note for time 1 min on each station:

Jump Rope ( DBU if you got one)
Jumping Pull up
Floor Sweepers
Mountain Climbers


Friday 10-31-14


Strength Day
Note: 5 sets of the following
Start at 55% of 1 RM and work up to heavy weight with good form!!

Pistol Squat x 4 ( each leg )
Flat Bench x 6
Pendley Row x 8
Depth Jumps x 4

Wood Chop on Cable x 10 each side


NOTE : Start all workouts with a warm up and finish with stretching and and mobility work .


Note: can sub hill run w/ sprints

Hill Run x 1

Thruster x 6

Hill Run x 2

Thruster x 8

Hill Run x 3

Thruster x 10

Hill Run x 4

Thruster x 12

Hill Run x 5

Thruster x 14



Bike x 4 min ( stand 1 min- sit 1 min)

Rev Burpee x 5

Push up x 10

Mountain Climbers x 20

Jumping Jacks x 30




WOD: “Filthy 50″

For time:

-50 Box Jumps (24/20)

-50 Jumping Pull-ups,

-50 Kettlebell Swings (53/35)

-50 Walking Lunges

-50 Knees to Elbows,

-50 Push Press (45/30)

-50 Back Extensions,

-50 Wallball Shots (20/14)

-50 Burpees

-50 Double Unders

*Scaled version “Dirty 30″ is 30 reps of each exercise!


Thur ( 5 rounds of )
Peabody’s 45 # x 1 min
Jumping Jacks x 1 min
Cardio ( Run /Row/Bike/Eliptical) x 3 min

Core: 4 sets of the following
T2B x 12
Side Crunch x 12 ( each side)
Good Morning x 12


Core: 4 sets of the following
T2B x 12
Side Crunch x 12 ( each side)
Good Morning x 12

Strength ( 5 sets )

Flat Bench x 6 ( 75 % 1 RM ) / Plyo push x 10
DB Snatch x 6 each Side
Pull up x 6
Farmer Carry x 1


WOW – workouts of the week

NOTE: be sure to warm up with a dynamic warm up before workout and finish with a cool down stretch ( Static stretch / Mobility work ect)

MONDAY- Strength WOD 

Core: Jiu JItsu Complex  x 4
10 x Butter fly Kicks
10 x Scossors Kicks
10 x Toe Touch
10 x Circle Legs clockwise
10 x Circle Legs Counter clock wise

20 min AMRAP
TGU x 4
Gobblet Squat  x 6
Dips x 7
OHP  x 8



Core: x 4 sets

Side Kick x 10 each side
Back Kick x 10 each side

5  Rounds of the following 30 min time cap :

Run or Eliptical x 3 min
Hip Touches x 6 (or Hangs )
Shoulder Taps x 20
Jumping Jacks x 40



Core: 4 sets of :

V- Sit ups x 12
V- Crunches x 12
Rev Crunches x 12
Swimmers x 24


“Fight gone Bad”
Note: 1 min on each station x 5 Rounds
WB 10 ft target
Box Jump
Push Press


Core: x 4 sets
T2B x 15
Side Crunches x 15
Sgl Leg Glute Bridge x 15

30 Min AMRAP
Jog ( 4 min)
Broad Jump / Burpee x 6
Run Hill x 2
Ball Slam x 10

Core: w/ bosu ball x 4 sets
V- ups x 12
Side to Side x 12
Hamstring Curls x 12

Barbell Complex (  x 5 Rounds)
Deadlift ( w/snatch grip) x 4
Hang Snatch x 5
Sotts Press  x 6
Good Morning x 7
Bent Row x 8


rest day


Ring Row


Cleans ( #25/#50) x 14/12/10/8/6
30 Jumping Jacks

3 rounds of the following

Flat Bench Press x 8
Step overs on the Bench x 10 each leg
Pull over w/ DB ( 20#/30#) x 12
WB x 14
Rower  x 1 min

20 min AMRAP

Dip x 8
Around the World ( 10#/25#) x 10 ( each way)
OHL w/DB ( 10#/15#)  x  12 each arm
Jump Rope x 40
Run x 2 min


Core: 4 rounds of the following

Matrix ( from Knees) x 10
Plank side to side x 10
Hindu Push up x 10

“Tears of a Spider Monkey”
7 Rounds of the following
20 x Push Press (25#/45#)
20 x OHS (25#/45#)

  • “The Tears of a Spider Monkey”
    • 7 rounds for time of:
      • 20 Push Press @ 75/55lbs
      • 20 OHS @ 75/55lbs

Chocolate Milk cant live up to the hype


 Chocolate Milk Can’t Live Up to the Hype

Deep down, even the contrarians who shouted the loudest about how chocolate milk was superior to commercial protein powders must have known how stupid this idea was. Even assuming post-training use only (to justify the sugar content), and figuring on a 20oz glass to get 20 grams of protein, a good whey protein shake is going to produce far greater results.
But what about the studies? Yeah, what about them? Well, they never looked at a realistic control group, and instead tested chocolate milk as a post-training beverage against carbohydrate + electrolyte drinks or against nothing at all. The only thing those studies could conclude is that protein builds more muscle than carbs. Oh, and these studies were primarily funded by (you guessed it) the people who sell chocolate milk.

Paleo and your Gallbladder


gallbladder in digestive system

Every year in the United States, over 700,000 people get an important part of their digestive system removed. Cholecystectomy, or gallbladder removal, is often billed as a permanent (if invasive) solution for gallstones. Technically it does solve the problem of gallstones, and it is possible to stay alive without a gallbladder, but that solution comes at a high cost. The gallbladder is an essential part of the digestive system: without it, things just don’t work quite right.

Is Fat Bad for your Gallbladder?

Bile produced in the gallbladder is especially important for breaking down fat, so the typical solution from doctors who think fat is unhealthy has been an ultra low-fat diet. After all, why try to fix an important organ when you could just surgically remove it and then eliminate an entire macronutrient from your diet? Going by this approach, Paleo would be the last diet to try for anyone dealing with gallbladder issues.

But there’s just one problem with this: high fat diets don’t cause gallstones or any other gallbladder problems, and low-fat diets are not a solution.

  • In this study, researchers found that higher-fat diets actually prevented gallstone formation during weight loss.
  • This study found that a low-fat diet had no significant effect on symptoms after surgical gallbladder removal.

So what is the problem then, if fat isn’t to blame? For starters, sugar probably has something to do with it: in this study, obesity and a high-carb diet both independently contributed to gallstones. Genetics also play a role, and various groups of people are more likely to suffer from stones (for example, they’re more common in women than in men). And in fact, a low-fat diet can even contribute to forming gallstones (more on this below). Knowing this, it starts to seem a little more reasonable that Paleo might be a good diet for people with gallstones or people who have had their gallbladder removed.

Paleo and Gallbladder Health

Avoiding Gallbladder Problems with Paleo

To understand how Paleo can help you avoid gallbladder issues, it’s useful to know what the gallbladder does and why it’s so important. Your gallbladder is an organ that stores bile, a fluid that helps you digest fat. When you eat a nice, fatty meal, your gallbladder releases the stored bile, which breaks down the fat so that your other fat-digesting enzymes can do their job.

Unfortunately, if you never eat a nice fatty meal, the bile just sits around in the gallbladder getting more and more concentrated. Eventually, cholesterol and other substances start to collect and form painful gallstones. That’s why a very low-fat diet can actually make gallstones worse – and why a Paleo diet rich in healthy fat can help prevent them.

Another reason why Paleo may help prevent gallbladder issues is the autoimmune connection.Specifically, gallstones are associated with Celiac Disease and other autoimmune digestive tract diseases. Since so many people are gluten sensitive without having true Celiac Disease, it’s reasonable to guess that Paleo might be helpful just because it eliminates gluten from the diet.

So far, we have two reasons why Paleo is a great diet for gallbladder function. That’s fine for healthy people who just want to prevent problems in the future, but if you’ve already had your gallbladder removed, it’s important to be careful. Diving headfirst into the coconut oil is not necessarily the way to go.

Most people without gallbladders already know this very well. Eating too much fat at a time can cause cramping, diarrhea, bloating, constipation, and a whole slew of other symptoms. Often this improves on its own (and a few lucky folks never have problems to begin with), but other times it’s a little trickier to handle. So what to do?

Tips for Going Paleo Without a Gallbladder

Most people can still make Paleo work for them without a gallbladder, but sometimes it takes a little tweaking.coconut oil

  • Don’t assume that you’ll react badly to Paleo because you reacted badly to a high-fat meal while on a grain-based diet. It’s amazing what our bodies can do when we take out the foods that make them sick!
  • Medium-chain fats like coconut oil are often easier to break down and digest than long-chain fats. Some people who want to eat Paleo with gallbladder issues go for lean cuts of meat and then add coconut oil to them; this seems to be easier on the digestion.
  • Remember that “Paleo” can encompass all different macronutrient ratios. Don’t try to go full-on ketogenic all at once. Try smaller servings of fatty foods and experiment with eating more protein and carbs until you find something that works for you.
  • Ox bile supplements or digestive enzymes may help. Ox bile is exactly what it sounds like: bile from an ox. Taken with a meal, it provides a highly concentrated source of bile – exactly what your own gallbladder would have given you, if you had one.
  • There’s also some evidence that the bile duct (the pathway from the gallbladder to the intestine) can actually enlarge into a kind of pseudo-gallbladder in time. Basically your body is making do with what it has and growing a new gallbladder from the duct. So even if you’ve had your gallbladder completely removed, you may find your fat tolerance increasing as your body recovers from the surgery.
  • For some inspiration, Stacy from Paleo Parents has her own story of how Paleo resolved her constant diarrhea after gallbladder surgery here.

Diet vs. Surgery

A word on gallbladder removal surgery: many people come to dietary cure because they’re looking for a way to avoid painful and stressful surgery. This is a worthy goal – but on the other hand, there is a time and a place for medical intervention. And what’s more, it doesn’t have to be an either-or choice between diet management and going under the knife.

If you’re interested in non-surgical treatments for gallstones, Dr. Eades has some pointers here. But for some people, surgery followed by a recovery diet might be the best option – and that’s fine too. Gallbladder removal isn’t the end of the world, and it’s much better to plan for it than to take an unscheduled trip to the ER. So don’t try to manage everything yourself; talk to a real doctor about what makes the most sense in your particular case.

WOW July 28th – through Aug 9th

20 min AMRAP
Thruster X 12
Pull up X 6
OHD Lunge X 12 each leg

Note: 6 Rounds of the following
Push up ( one hand on Med ball) 5 on each arm
KBS x 12 ( 35#/20#)
Shuttle Run x 20 yds x 8


Bike 6 min then do 20 Squat Snatch
Bike 5 min then do 18 Squat Snatch
Bike 4 min then do 16 Squat Snatch
Bike 3 min then do 14 Squat Snatch
Bike 2 min then do 12 Squat Snatch
Bike 1 min then do 10 Squat Snatch

OHPJ  x  8
Row x 10
RDL x 12  ( 6 each leg)
BBFB x 6 burpee

5 – 10 min Grip work
5 Rounds of:
Bench Press : 80 1rm x 6
Rower: 1 min
WB x 12
Rev Burpee x 6
Run 3 MIn

Tears of a Spider Monkey

Guess what? Organic really is better. Duhhhh

Guess what? Organic really is better.


For some reason that isn’t clear to me, the mainstream media and medical establishment seem very attached to the idea that organic produce is no healthier or safer than conventional produce. 

They often point to a study performed at Stanford in 2012 as proof of this claim, as if it were the final word. After all, it’s Stanford.

But it turns out the Stanford study wasn’t nearly as conclusive as the media made it out to be. I wrote an article critiquing it shortly after it was published, and Mark Sisson also weighed in. In short, the Stanford researchers inexplicably omitted or undervalued certain nutrients from the comparison that have already been shown to be more concentrated in organic foods, such as vitamin C, polyphenols, and flavonoids. What’s more, according to the researchers own conclusion, “consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistant bacteria.” (1

New analysis of 343 studies finds that organic really is better

A new study published in the British Journal of Nutrition is the latest addition to the debate. It’s the largest meta-analysis (i.e. review of studies) that has been published on this topic to date, covering 343 individual studies looking at the composition of crops and food. (2)

The study found that organic crops had higher levels of certain antioxidants—such as phenolic acids, flavonols and anthocyanins—and that eating organic foods could boost a person’s antioxidant intake by up to 40% (the equivalent of two portions of fruits or vegetables a day). 

Some “experts” have claimed these results are meaningless because “antioxidants are not essential nutrients.” But while antioxidants in plants may not be essential, in the sense that we cannot live without them, a growing body of evidence suggests that they are crucial for optimal health. 

In fact, recent research has revealed that what we call “antioxidants” in plants are actually “pro-oxidants” that gently stress our bodies. Rather than killing us or making us sick, however, these compounds promote adaptations that make us healthier and stronger and may extend our lifespan. The science writer Moises Velasquez-Manoff describes this phenomenon in a recent article called “Fruits and Vegetables Are Trying To Kill You:

…these plant “biopesticides” work on us like hormetic stressors. Our bodies recognize them as slightly toxic, and we respond with an ancient detoxification process aimed at breaking them down and flushing them out.

Consider fresh broccoli sprouts. Like other cruciferous vegetables, they contain an antifeedant called sulforaphane. Because sulforaphane is a mild oxidant, we should, according to old ideas about the dangers of oxidants, avoid its consumption. Yet studies have shown that eating vegetables with sulforaphane reduces oxidative stress.

When sulforaphane enters your blood stream, it triggers release in your cells of a protein called Nrf2. This protein, called by some the “master regulator” of aging, then activates over 200 genes. They include genes that produce antioxidants, enzymes to metabolize toxins, proteins to flush out heavy metals, and factors that enhance tumor suppression, among other important health-promoting functions.

Some scientists have even gone as far as suggesting that antioxidants (or more accurately, “pro-oxidants”) are primarily responsible for the health benefit we get from eating plants. Thus, the finding that we may get 40% more antioxidants from eating organic produce is not insignificant. 

Pesticide residues and toxic metals are not harmless

In addition to finding higher levels of antioxidants in organic produce, the study authors also found lower levels of cadmium—a toxic, heavy metal—and lower levels of pesticide  residues. On average, cadmium and pesticide levels were 48% and 400% lower, respectively, in organic produce than in conventional varieties.

Cadmium (Cd) is a highly toxic metal that accumulates in the human body. It is classified as a category I carcinogen—which means it contributes to cancer development—and has been linked to an increased risk of everything from Alzheimer’s disease, to thyroid problems, to cardiovascular disease, to hormone imbalance. (3456) It’s fairly obvious, therefore, that we should do everything we can to minimize our exposure to cadmium.

The question of how exposure to pesticide residue in foods impacts human health is still controversial. That said, there is more than enough evidence to warrant caution—and that is especially true for children and pregnant women. Reports over the past few years have linked pesticide exposure in children to ADHDintelligence/IQ, and numerous other problems. Researchers have also begun to identify mechanisms through which pesticides can disrupt the development of children even at very low exposures. (7)

Why local trumps organic when it comes to nutrient content

As I’ve argued before, the most significant factor in determining the nutrient content of fruits and vegetables is not whether they are grown organically or conventionally, but how long they have been out of the ground before they are consumed. 

Most of the produce sold at large supermarket chains is grown hundreds – if not thousands – of miles away, in places like California, Florida and Mexico. This is especially true when you’re eating foods that are out of season in your local area (like a banana in mid-winter in New York).

The problem with this is that food starts to change as soon as it’s harvested and its nutrient content begins to deteriorate. Total vitamin C content of red peppers, tomatoes, apricots, peaches and papayas has been shown to be higher when these crops are picked ripe from the plant. (8) This study compared the Vitamin C content of supermarket broccoli in May (in season) and supermarket broccoli in the Fall (shipped from another country). The result? The out-of-season broccoli had only half the vitamin C of the seasonal broccoli. (9)

Jo Robinson goes into great detail on this topic in her excellent book, Eat On The Wild Side. In fact, she argues that the fruits and vegetables we eat today are almost unrecognizable to what our ancestors ate in terms of nutrient content, in part because of the effects of industrial food production.

So while it certainly makes sense to eat organic, if you’re interested in maximizing the nutrient density of your food, eating foods that are grown locally and consuming them as close to harvest as possible is even more important. This means shopping for produce at farmer’s markets or using a CSA, or even better, growing your own backyard fruits and veggies. 

Final thoughts and recommendations

Before I share recommendations, it’s worth pointing out that this new study was funded by the European Union and the Sheepdrove Trust, an organic farming charity. One might argue that the involvement of the Sheepdrove Trust constitutes a conflict of interest.

Unfortunately, such conflicts are the rule rather than the exception in most nutritional and medical research. Critics of the Stanford study have pointed out that the Freeman Spogli Institute, which supported the research, has received millions of dollars in funding from Cargill (the world’s largest agricultural business) and the Bill & Melinda Gates Foundation, which has deep ties to agricultural and biochemical companies like Monsanto. In addition, one of the co-authors of the study, Dr. Ingram Olkin, has accepted money from the tobacco industry’s Council for Tobacco Research, which is a fraudulent front organization for Big Tobacco. 

When a study is funded by an organization with a vested interest in the result, we should certainly be cautious when interpreting those results. However, such a funding source does not by definition make the study worthless. We can still evaluate it on its own merits. 

With that in mind, I think the findings of this new, large study are sound and consistent with the majority of the previously published evidence—especially as it relates to higher levels of pesticide residue and heavy metals in conventional produce. 

Here’s what I’d suggest given what we know:

  • Buy organic, locally grown produce as much as possible. This typically means shopping at farmer’s markets and/or joining a local community supported agriculture (CSA) program.
  • It’s particularly important for young children and women who are trying to conceive, pregnant, or breastfeeding to eat organic, because they are more susceptible to being harmed by pesticide residue and heavy metals.
  • If you have limited access to organic produce, due to financial or geographical reasons, try to at least buy organic varieties of the fruits and vegetables that are grown with the highest amount of pesticide when grown conventionally. The Environmental Working Group maintains a list of these, which it calls the “Dirty Dozen”. It also maintains a list of the “Clean Fifteen”, which are the fifteen varieties of fruits and vegetables that are relatively safe to buy conventionally. You can see both lists here.

Now I’d like to hear from you. Do you buy organic and/or local? Why or why not? Do you notice a difference in how you feel when you eat local/organic produce? Do you notice a difference in how it tastes? Let us know in the comments section.