Wednesday

"Teach me knowledge and good judgment, for I believe in your commands." 
Psalm 119:66

Work Capacity
3 Rounds:
30 sec alternating battle ropes
10x KB swings 2 pood
30 sec grappler's throw battle ropes
10x KB snatch 2 pood
30 sec rope slams battle ropes
Rest 1 minute 

Tuesday

"There is no wisdom nor understanding nor counsel against the Lord."
Proverbs 21:30

Sprinting
10-12x 30yd prowler sled push sprints with bodyweight for loading...
Rest 30 sec after each sprint

Monday

"The Lord by wisdom hath founded the earth; by understanding hath he established the heavens."
Proverbs 3:19

Strength
5-5-5 Weighted pull-up
5-5-5 Bench press
5-5-5 Back squat
5-5-5 Deadlift

then

Versaclimber, rower, or air dyne
5 minute moderate pace
6x 1 min sprint/1 min recovery
10 minute moderate pace

Friday

''Every man shall give as he is able, according to the blessing of the LORD your God which He has given you."
Deuteronomy 16:17

Strength
With a 155/105lb barbell complete five rounds of the following:
9x Deadlift
8x Bent over rows
7x Hang cleans
6x Good mornings
5x Pull-ups*

*Hang a towel, gi, rope, or other material over the bar to grip for your pull-ups.

Thursday

"Give generously to him and do so without a grudging heart; then because of this the Lord your God will bless you in all your work and in everything you put your hand to."
Deuteronomy 15:10

Active Recovery
LSD run or swim >90 mins

Wednesday

"Walk in wisdom toward them that are without, redeeming the time."
Colossians 4:5

Sprinting
Tabata intervals for versaclimber, airdyne, rower, hill sprints, OR burpees
Rest 3 minutes, then repeat for a total of two full cycles. Feel free to change modes for each cycle...

Tuesday

"For this cause we also, since the day we heard it, do not cease to pray for you, and to desire that ye might be filled with the knowledge of his will in all wisdom and spiritual understanding..."
Colossians 1:9

Work Capacity
For time complete:
100x Burpees

Monday

"O the depth of the riches both of the wisdom and knowledge of God! how unsearchable are his judgments, and his ways past finding out!"
Romans 11:33

Strength
5 Rounds:
15x Hang squat clean 135/95lbs
35x Push-ups on 45# bumper plates*

then

Work up to 1RM strict press

then

For time:
50x Strict pull-ups

*Chest to deck each rep.

Friday

"To him that by wisdom made the heavens: for his mercy endureth for ever."
Psalm 136:5

Strength
Farmer carry 55/35lb kettle bells 1 mile 

Thursday

"O Lord, how manifold are thy works! in wisdom hast thou made them all: the earth is full of thy riches."
Psalm 104:24

Active Recovery
15 minutes foam rolling and stretching

then 

15 minutes light activity

then

15 minutes in the sauna

Wednesday

"So that we may boldly say, The Lord is my helper, and I will not fear what man shall do unto me."
Hebrews 13:6

Work Capacity

7 Rounds for time:
7x Sandbag front squats 100/60lbs
7x Pull-ups

Tuesday

"For the wisdom of this world is foolishness with God. For it is written, He taketh the wise in their own craftiness."
1 Corinthians 3:19

Strength
5 Rounds:
5x Snatch
10x One arm push-ups
3x Skin the cats
5x 40 inch box jumps
12x Strict pull-ups

Monday

"He that getteth wisdom loveth his own soul: he that keepeth understanding shall find good."
Proverbs 19:8

Sprinting
Run 800m
Rest 3 mins
Run 400m
Rest 2 min
Run 800m
Rest 3 mins
Run 400m

then

Farmer carry a heavy (200-300lbs) tire 150yd*
*Every time you set the tire down you incur one penalty. Each penalty is 10x burpees to be performed immediately.

Food Matters

           

            I’m not sure who first said it but I love the quote “You can’t out-train a crappy diet.” Diet is arguably the most important factor (right up there with sleep and recovery!) to our overall health and well-being, as well as our performance in the gym, on the mats, in the ring, on the field, etc. Eating real food is where it’s at; nothing that man ever manufactures in a lab will ever come close to the goodness of Mother Nature.

How Do I Eat?

Nutrition is one of the most widely contested subjects out there. It’s practically the only science that doesn’t really have any over-arching unifying theories. Everyone has an opinion on “what’s best”. With so much lack of unity and confusion, what do we do? Who do you believe? One year eggs will kill you, the next they’re great for you, Atkins had it right, Atkins had it wrong...etc, etc.

            Where can we look for a diet that will be universally the best all around for everyone? I’m talking about a fat burning, muscle growth promoting, anti-aging, anti-inflammatory, antioxidant rich, chronic disease fighting/reversing (yes that’s possible!), absolute most nutritiously dense, kind of diet you can get!

The answer to our nutritional quest lies not in some secret ingredient yet to be discovered deep in the Amazon rain forest, or the latest fad celebrity cookie diet. No, our answer lies in the past with our Paleolithic ancestors. “Paleo-eating” is a way of mimicking what our ancestors ate for hundreds of thousands of years before the advent of agriculture (a mere 10,000 years ago). To put this time scale in perspective if you broke our time on this planet as a species down to say a football field, only in the last 5 yards or so would we have introduced things like milk, dairy, bread, and cereal grains into our diet. So for practically 95% of our time as a species we’ve subsided and adapted to eating some combination of the following: Lean meats, seafood, veggies, fruits, nuts, and seeds. These are the foods that we truly thrive on!

Benefits of eating Paleo/Primal

           

            So what makes paleo/primal eating so great? For starters pound for pound calorie for calorie you literally cannot eat a more nutritiously dense diet. You can stack whole grains, legumes and dairy up against lean meats, fruits and veggies in which ever order you like and the meats, fruits, veggies will win all day every day. In a nutritional break down including Macronutrients (carbs, fat, protein) and micro nutrients (vitamins, and minerals) a paleo diet is pound for pound the most nutritiously dense diet around. Eating a Paleo diet has many positive physiological benefits for your body including but definitely not limited to:

•   Optimizes fat (as opposed to carbohydrates) as the primary fuel/energy source for your body

•   Sensitizes/makes your insulin system more efficient (that’s protection from diabetes!)

•   Optimizes muscle growth (long lean muscle for the ladies)

•   It is an anti-inflammatory diet (many terrible things that happen in the body are either directly or indirectly tied to inflammation)

•   Promotes Human growth hormone release

•   It stabilizes your blood sugar levels which helps to stabilize your mood

•   Provides rock-solid (no big peak and crash) energy levels through-out the day

•   The (relatively) high fat and high protein content of eating paleo/primal curbs carb and sugar cravings leaving you feeling satisfied not deprived (Cordain, 2010), (Wolf, 2010)

Adherence strategies

• I would recommend starting out with 2-3 cheat meals a week
• At cheat meals eat whatever you want and don’t feel bad about it!
• Be honest about your 2-3 meals, enjoy them but don’t have more than that
• Keep some higher percentage dark chocolate (60% and up, my personal favorite is the 90% Lindt) on hand for sweet cravings
• Keep your favorite salted nut/seed on hand for salty crunchy cravings
• Keep on guard for our “Instant Gratification” attitudes
• Results will come, be consistent
• Remember that you’re far better off adhering to something for the long haul and having built in “cheat” meals than to go a period of time strictly and followed by cyclical gorging of the bad stuff

Connecting The Dots

           

            Thousands of people that have given this diet a solid try have found major health benefits (and performance gains!). A major issue is that people don’t connect what they’re putting into their bodies with how they’re feeling/performing. I don’t typically advocate “going-strict” however if you’re looking for a challenge and you truly want to experience for yourself the (possible) negative effects of consuming gluten/grains/dairy, then do a 30 day strict period. When you’re 30 days is up re-introduce those “forbidden” foods at the levels in which you were previously consuming them. See how you look, feel, perform on those, if you don’t have any issues, then more power to you. However, a common theme that I’ve noticed with people is that the longer they go on eating clean this way, the more strict they gradually become, because they begin to fully realize how good it feels to eat clean, and more importantly, they really feel it when they don’t.

            All of that being said eating clean doesn’t have to be complicated, in fact it really could be boiled down to this:

·      Eat mostly meat and veggies

·      Minimize/Avoid starches (potatoes, rice, pasta)

·      Minimize/Avoid sugar

·      Minimize/Avoid simple carbs

·      Eat whole, unprocessed foods

·      Drink water

            On a personal note, I’ve been eating this way for nearly 3 years now and have never felt better. I’ve had a stopped up nose for most of my life, and when I took out the wheat and dairy I was free and clear in 5 days, and as it turns out I really enjoy the ability to breathe through my nose! I have an over-use injury in my left elbow and when I cut out all of the inflammatory grains and most dairy from my diet my elbow “magically” is pain free.

            Also, we started our twins (Maddie and Owen) on this way of eating when they were right around 2 years old. Before starting this they both either had runny, snotty noses, or stopped up ones. Within a week of cutting out wheat and dairy they were totally cleared up. I can count on one hand how many times we’ve ever taken them to the doctor for being sick. Owen has never been on a full round of anti-biotics in his life, and Maddie has only been on one round in hers, they are turning five this June. Any parents out there will fully appreciate that this is an impressive medical record for any child. I’m not saying that the diet alone is responsible, but it’s most definitely a factor. We emphasize good sleep, exercise, and clean food in my family.

Resources for Getting Started

            If you want to understand the science and “the why” behind why paleo is arguably the healthiest diet you can possibly eat, get Robb wolf’s book “The Paleo Solution”

            If you don’t care about geeking out on the science stuff and just want the info for the lifestyle then get Mark Sisson’s Book: “The Primal Blue Print” . For most people I would recommend The Primal Blue Print because it’s more “user friendly” and less technical, and Mark Sisson also has a more realistic approach (the 80/20 rule) to adhering to the diet than Robb Wolf.

Web Sites:

thepaleodiet.com

robbwolf.com

Marksdailyapple.com

http://www.robbwolf.com/tools/   

Books:

•   The Paleo Diet For Athletes (geared towards endurance athlete’s but still lots of good info especially on pre-during-post workout nutrition guidelines)

•   The Paleo Solution- Robb Wolf

•   The Primal Blue Print-Mark Sisson

•   The First 20 Mins- Gretchen Reynolds

•   The Mood Cure Book-Julia Ross

•   Spark: The revolutionary new science of Exercise and the brain- John Ratey

Friday

"How much better is it to get wisdom than gold! and to get understanding rather to be chosen than silver!"
Proverbs 16:16

Strength
2-2-2-2-2-2-2 Trap bar deadlift

then 

5 Rounds:
30sec Burpees
30sec Push-ups
30sec Air squats
30sec Shadow boxing
30sec Rest

Thursday

"Wisdom is the principal thing; therefore get wisdom: and with all thy getting get understanding."
Proverbs 4:7

Active Recovery
1 mile swim w/fins

then 

Foam roll and stretch for 15 minutes

Wednesday

"He hath made the earth by his power, he hath established the world by his wisdom, and hath stretched out the heavens by his discretion." 
Jeremiah 10:12

Work Capacity

For time:

500x Double-unders

Tuesday

"So teach us to number our days, that we may apply our hearts unto wisdom."
Psalm 90:12

Strength Endurance
5 Rounds:
30x Push-ups
12x Pull-ups
10x Dips
12x BW rows
30 yd walking lunge
35x Flutter kicks
20x Atomic push-ups
15 yd duck walk

then

For time:
50-40-30-20-10
Double-unders
Squat thrusts

Monday

"But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint."
Isaiah 40:31

"Jorge"

For time:


30x GHD sit-ups


15x Squat clean 155lbs


24 GHD sit-ups


12x Squat clean 155lbs


18 GHD sit-ups


9x Squat clean 155lbs


12 GHD sit-ups


6x Squat clean 155lbs


6 GHD sit-ups

3x Squat clean 155lbs


U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina. 

Friday

"In whom are hid all the treasures of wisdom and knowledge."
Colossians 2:3

Sprinting
Tabata intervals for versaclimber, airdyne, rower, hill sprints, OR burpees
Rest 3 minutes, then repeat for a total of two full cycles. Feel free to change modes for each cycle...

Thursday

"Get wisdom, get understanding: forget it not; neither decline from the words of my mouth."
Proverbs 4:5

Strength
3-3-3-3-3 Thruster
After each set of thrusters complete 5x strict muscle-ups, no kip!

Wednesday

"Labour not to be rich: cease from thine own wisdom."
Proverbs 23:4

Work Capacity
3 Rounds:
Double-unders 30 secs
Heavy bag punches 30 secs
High knee sprint jump rope 30 secs
12x KB Thruster 50/35lbs
Heavy bag punches 30 secs
12x Ball slams 30/20# ball
Rest 30 secs

Tuesday

"He who trusts in his own heart is a fool, But whoever walks wisely will be delivered."
Proverbs 28:26

Strength
5 Rounds:
6x Snatch grip high pulls
10x Single arm DB rows each arm (heavy)

then

For time:
50x Strict HSPU's*

*HSPU's must be performed on top of 45lb bumper plates, head to the floor and then returning to fully locked out constitutes one rep.