Friday Highday 110930

Ninja edit: 
1) Almonds on sale, anyone want to go in on 1lb bags with me? Would be $3.75 per bag (need to buy 8 minimum). 
2) Is anyone able to watch Satch over Thanksgiving? He'd come with crate, and I can pay in $ or coaching. 

So I hear a rumor that the gym is going to start a paleo challenge soon (not sure if I'm allowed to say that, but the Power Blog has always been avant garde and the cool (maybe just the biggest) kid on the playground, so whatever). 

THUS, my disciples, this is the next step in our BLACK MAT DOMINATION plan. As the winner (oh yeahhh) of CF NOLA's inaugural paleo challenge, I feel well-equipped to help you win (aka lock in your nutrition, feel better about yourself, get some PRs and abs, ya heard?)
 
Step 1. When other people are going paleo, go freakin' Whole 30. This means no BS paleo brownies (I am also the queen of the paleo brownie, so we can talk about that after your Whole 30) and protein shakes (blasphemy you say? Welcome to your new religion, young grasshopper). 

Step 2. Log ALL of your stuff. I mean all of it. When you eat, how much you eat (get a cheap kitchen scale), how you felt (full, hungry, sick of almonds but still hungry), how much sleep/quality of sleep, how you felt when you worked out (energized, tired, sluggish), what WODs you did, if you PR'd, the weather that day (if you want to go the extra mile). I used a google doc that I shared w/CF NOLA's account. This is probably going to be a requirement anyway, but I want you guys to have the best logs out of anyone else (we are WINNERS). I also had a front page with all of my PRs on lifts and benchmark WODs for easy reference. Want to be elite? All jokes aside, you have to know to what your body responds best. 

Step 3. No cheat days for your 30 days, and no binging before the thing starts either. I'm best on paleo when I am 100%, because my 80/20 always bleeds into 60/40 into ffff this imma eat what what I waaant (and I want that cake). When you eat the sugars in processed food or gluten, you're still inciting those addiction receptors in your brain (this is my non-scientific paraphrasing of the literature, fyi). 

Step 4. Sleep 8+ hours a day, ideally w/blackout curtains. Click around on Mark's Daily Apple on how to live primally. 

Step 5. Buddy up. If I want to cheat and I know Elana will smack some sense into me, I will text her. Do this with your lifting partner.

Step 6. Commit. The majority of us spend all of our lives sacrificing our health in pursuit of some pre-defined goals, and after a certain point, we sacrifice all of that to get our health back. Don't be that person. 

Finger Food: 
500m Row
10 Banded Pushups
10 Strict Pullups
10 (Weighted) dips/strict ring dips/banded ring dips/banded bar dips
Read this on kettlebell swings. I want us to do some Russian ones today. The rep scheme 5-10-15-15-10-5. Get a partner and alternate sets. That's sixty reps, and the rest period is only a few seconds between sets.

Of note: Start with a symmetrical stance and bend the knees slightly. This knee bend shouldn't change much throughout the movement.

Find the crease at your hips, put your hands in that crease, stick your butt behind you, and feel your hands fall into that crease. Make sure your spine is neutral while sticking your butt back. Breathe in and fill your diaphragm. This is the bottom of the swing.

Place your forearms on your inner thigh/top of quad with a straight arm. Push your arms into your legs and envision yourself holding two sheets of paper underneath your armpits. Keep your armpits tight and arms close to the ribcage. This is how to stay connected at the bottom of the swing.

Bring your hips forward quickly, keep the arms tight to the ribcage, but allow the kettlebell to float to the 3 or 9 o'clock position. Snap your hips and clench your glutes while shortening the distance from your ribcage to your pelvis. This is you bracing at the top of the swing.

Exhale but stay tight at the top of the swing. Keep your hands on the kettlebell to control it, but don't hold on too tight.


Mobbin: Lat stretch, overhead passthrus

Meat & Potatoes: Max Effort Shoulder Press with Chains 
1x8 empty bar
1x5
1x3
1x3
1x2
1x1's until max

Fish Oil: Spider walk, piston pull, shoulder raises, lat pull downs, lat pull-aparts

I'm leaving just after 7:30pm today to go to my kids' homecoming football game, you're welcome to come along, but if we have enough time, we'll do some down and dirty metcon to close. 

Also, not all coconut is good. Don't eat gelatinous mutant coconut.