Sunday, 29 April 2012

Gymnastic Week 1 W/O1

Back in to it - and damn, if it isn't a cold, wet and generally grim morning.  Still, got to suck it up.  I am sure I will be buzzing post-exercise - and it'll be a quick session.

After a week off this will be a deloaded week, with only one set of each:

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s)
3ai. Rope Climb (2)
3aii. MU to Ring Routine (2).
3b. Scissor Splits (1 x '2L, 2R, 2C')
3c. Planche (25s)
4. 321
5. Barefoot Kill Carry

Friday, 20 April 2012

Gymnastic Week 4 W/O3

Emphasis again on a wee bit more volume (5-8 reps) with rests of around the minute mark.

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Chin Variations (Two Arm + 30kg x 7, Two Arm + 30kg x 5/7, 10xBW 2 Arm)
3. Headstand RLLs (8/7)
4. Deadlift - form work (3x5x60kg)
5. Manna Progression (three rounds for time)
6. Wall Walk (3)
7. Backbridge to Stepover (1, 1)
8. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
9. Reverse Dumbell Curls (12)
10.  321 (8L, 8L, 8L)/Bouldering

Thursday, 19 April 2012

None More Paleo

There is a scene in This Is Spinal Tap where guitarist Nigel Tufnell discusses their new album cover.  The cover is completely black and, when challenged on the artistic merit of the album cover, Nigel concludes,
  • It's like, how much more black could this be? and the answer is none. None more black.
The BBC has a short film about Daniel Suelo who lives in a cave in the canyonlands of Utah. He survives by harvesting wild foods, eating roadkill and other discarded and donated edibles.   How much more paleo could this be? and the answer is none. None more paleo*.



*Notwithstanding the discarded and donated bits.

Tuesday, 17 April 2012

The Public Philosopher

On BBC Radio 4, The Public Philosopher debates whether we should pay people to lose weight.  Debate is very well directed/explored by Sandel,
  • The eminent Harvard political philosopher Michael Sandel brings his trademark style to a discussion on a current issue, questioning the thinking underlying a current controversy This week, he takes a provocative look at the controversial subject of incentivising good health.

Treating Signs & Symptoms

An interesting piece in New Scientist about Darwinian medicine, defined as follows,
  • It means we look at humans as being well-adapted, so we don't just jump to the conclusion that signs and symptoms of illness need to be targeted. We don't always think of them as the enemy. There are lots of subtle things that we do differently from conventional medicine.

Gymnastic Week 4 W/O2

A nice day to be outside.  Going for volume again.

Warm Up (5 minutes)
Main (35 minutes).
1. Handstands (over 5-10 minutes)
2. Pistols Assisted (75kgx8, 75kgx8, 75kgx8)
3. L-Sit/Manna Variation (3x5ish seconds)
4. OAC (7x55kg, 5x55kg, 10xBW)
3b. Backlever to Frontlever (5s, 5s, 5s)
4. Golfers Elbow Drumstick Rotation (12)
5. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
6. Wrist PUs from the Knee (12)

Sunday, 15 April 2012

Food Shouldn't be Dead

The Food Program this week explored fermented food, the techniques of fermentation and its connection to gut flora,
  • Since ancient times humans have harnessed the power of microbes to preserve food and enhance its flavours. Rich and complex food cultures have developed that use this power in a process called fermentation - making pickles, breads, wines and much, much more.
    Sheila Dillon joins Sandor Katz - author and 'fermentation revivalist' - to find out more about the wonders of fermentation as well as our very relationship with these microbes.

Gymnastic Week 4 W/O1

A great spring morning.  Going to try to add volume in places.

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Planche Variations (25s, 25s, 25s)
4ai. Rope Climb (3)
4aii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L, 8L, 4/8L)

Friday, 13 April 2012

Leotards And Vests

Last night on BBC4 a program called 'Leotards and Vests:  The Great British Workout' was aired,
  • Bench presses, barbells, rowing machines and electric shock mittens - just some of the tortures revealed by Mark Benton in this funny look at the British way of keeping fit
 If you can get past some of the commentary there is some absolute quality footage to be seen.  There were a whole host of fitness gizmos and workout programs.  You get the idea that there is nothing new under the sun.  Available for  another nine days from today.  A  short clip can be seen here.

Top 50

A brilliant idea has just been announced.  The National Trust is aiming to get the UK's ‘cotton wool kids’ outdoors. Here is their list of the 50 things to do before you are 11 ¾.

This list bears an uncanny resemblance to my ''Ducks Already in a Row" page! 

Gymnastic Week 3 W/O3

Picking up where I left off last week.  I've had a break of a week and oddly feel more tired.  Must be the Easter chocolate.  As stated earlier, emphasis will be on volume (5-8 reps) with rests of around the minute mark.

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Chin Variations (Two Arm + 35kg x 7, Two Arm + 35kg x 3/7, 10xBW 2 Arm)
3. Headstand RLLs (7)
4. Deadlift - form work (3x5x60kg)
5. Manna Progression (three rounds for time)
6. Wall Walk (3)
7. Backbridge (15s, 15s)
8. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
9. Reverse Dumbell Curls (12)
10.  321 (8L, 8L, 8M)/Bouldering


Thursday, 12 April 2012

Meat Fix

I started this blog as a training blog and a place to air some thoughts.  It progressed in to a vehicle which allows me to try and give people some idea of what kind of path I am following, to accompany me along my paleo journey.

That all sounds a bit wanky, but you get the drift.  It also allows me to rant.  I thought I was good at ranting, but never thought you'd be able to base a book on a rant - not least a paleo-rant!

Behold John Nicholson and The Meat Fix.  Put aside Nicholson's occasionally irritating Yorkshire vernacular and his LC tendencies and this is a great little read.  Full of ranting and invective.  He documents a path that most of us have followed; the fear of fat, the fear of red meat, the adoption of veg*n eating in the belief that it is better for our health and for the planet - only to realise years later that the conventional dietary advice is severely flawed.

Smell, The Glove

In Sex, Bombs and Burgers, Peter Novak takes us through the major technological advances of the past sixty years and argues that the rate of progress is a direct consequence of our obsession for war, fast food and pornography.

Anyone who has tried ripping off a film from YouPorn only to have their Twitter account harvested by those damned pornsters (all in the name of research naturally), will be aware that the top IT developers are working in the skin trade.

Wednesday, 11 April 2012

Jeb Corliss on the Table

Jeb Corliss has posted up footage of his run-in with Table Mountain. The static images at the end are astonishing (as is the footage in general). But the stills taken at the point of impact really do highlight how brave/awesome/lucky he is! Absolutely frightening.

Some people might think he is stupid/foolish, but the guy just feeds at the edge. That's what drives everyone at the frontiers - from Einstein and Newton to Captain Scott and Damien Walters. It's where you feel most alive. It's an expression of self-awareness and self-understanding.

Wednesday, 4 April 2012

Avatar

Just noticed someone on MDA posting as Asclepius!  We are not the same person.

Tuesday, 3 April 2012

New Lore of Running

Professor Tim Noakes, author of runner's 'bible' The Lore of Running, has come out in support of a paleo diet!*  Noakes was an advocate of carb-loading and high carbohydrate diets, but has now changed his position, particularly for people like himself, who exhibit carbohydrate resistance,
  • "I used to say 'carbo-load every day, as much as you can'. Yes, this is a turnaround. Absolutely," he said,...
    The 62-year-old turned conventional feeding wisdom on its head with claims that fruit juice contained "hidden dangers" and that cereal was one of the worst things parents could feed their children.
Clearly a more subtle and nuanced type and use of carbohydrate has found favour with him, and in the rewritten chapter of his book hopefully he'll spell this out.

Where the rubber hits the road Gary Taubes' ideas are still profoundly influential and even if you disagree with much of his rationale, it is good to see CW being reappraised.

*(Hat tip to That Paleo Guy)

Gymnastic Week 3 W/O2

What a difference a week makes.  This time last week we had a cool spring breeze, sapphire skies and strong sunshine! This week we're on a severe snow warning!

With respect to the workout, I am lowering the weight and upping the volume.  I am also changing to pure sets rather than mixing across a handful of exercises.
Warm Up (5 minutes)
Main (35 minutes).
1. Handstands (over 5-10 minutes)
2. Pistols (75kgx8, 75kgx8, 75kgx8)
3. L-Sit/Manna Variation (3x5ish seconds)
4. OAC (5x60kg, 5x55kg, 10xBW)
3b. Backlever to Frontlever (5s, 5s, 5s)
4. Golfers Elbow Drumstick Rotation (12)
5. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
6. Wrist PUs from the Knee (12)

Max Headroom

I like Art DeVany's observation that when the difference between the most you can do and the least you can do merges, you're dead.  I train to make sure that the most I can do IS the most I can do.  I try to build headroom to handle the vicissitudes of life.  I choose fundamental strength based exercises and a few fun sports to build 'rounded' ability.  Training should prepare you.  You've got to be able to ride a black swan.

Hopefully I will never have to utilise this 'over-capacity' in an emergency situation, but one guy who did was That Paleo Guy,

  • Later reflection on this day put many of the reasons behind why I train into perspective. I strength train, I interval train, I sprint, I walk, I climb,and I eat in such a way that my energy levels and ability to exert myself are not contingent on having eaten something in the last two hours. People ask why I do all of this, most often perplexed that I don’t do any of this for any particular sporting endeavour. I do this for the very reason outlined above – to give me the capacity to respond to any given scenario that a day might present.
A good read.

Monday, 2 April 2012

Landing a Wingsuit

I've posted some Jeb Corliss footage on this site - flying 'The Crack' is pretty impressive.  All of this pales in to insignificance though, when people talk of landing a wingsuit without a canopy!  Gary Connery is that man,
  • Next month Connery will realize a lifelong ambition of jumping from a helicopter 2,400ft above the height of the box rig over Ridge Wood to the ENE of Henley on Thames. Gary will drop for 3 seconds before his suit starts to fly. He will then accelerate to approximately 80mph. He will get into his tried and tested best glide position where the speed will decrease to 60 mph forward speed with a 22mph vertical descent rate. The whole flight should last about 50 seconds and will come to an end with Gary landing on a box rig.

    “I am excited and overwhelmed at the prospect of sticking a new post in the runway of aviation history. I am 100% confident of my abilities/methods to achieve this landing on what will become a historic day,” said Connery. “I am very pleased to be working with Bremont on this as we very much share the same principles; everything to do with this jump is about precision and timing. Working with the manufacture Tonysuits we have only now been able to develop the wingsuit technology to be able to do this jump. At this current pace of development the possibilities of future wing suit design will change the world of aviation.”
(Yes I did check the calendar).

Sunday, 1 April 2012

Gymnastic Week 3 W/O1

It's a good time for Paleo as a concept.  There are some really strong ideas coming through, and an ambition to cut through the BS.  I've been spending more time in the Asylum and this post is a good example why.  Melissa at HuntGatherLove also has a thought provoking piece up at the moment.

I've read nothing to sway me from my own approach to the paleo-gig.  Real foods, some seasonal bias, respond to hunger and no grazing throughout the day.  Keep it simple - the science can bamboozle, the pseudoscience doubly so.  Avoid gurus (and messiahs!).

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Planche Variations (25s, 25s, 25s)
4ai. Rope Climb (3)
4aii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8M, 6/8M)