Post Running WOD Gathering

Post Running WOD Gathering

Max Effort Zercher Squat 3-3-3-1-1-1

Rest 5:00

5 Rounds for Time:

Deck Power Clean 5 reps (70kg/45kg)
Hand Release Push ups 15 reps

Rest

Rest 5:00

5 Rounds For Time
10 Dumbbell Hang Power Snatch (55/35)
10 Dumbbell Single Arm Swings (55/35)
10 Burpees

Get Some New Dumbbell Moves

Max Effort Supine Bench 5-5-5-3-3-3

Rest 5:00

For Time:

2000M Row
80 Pistols (40 per side)

ALRIGHT CONDUIT FANS.  SHOW SOME SACK AND TOSS A FEW DOLLARS AT MY FUNDRAISER !

Max Effort Zercher Squat 5-5-5-3-3-3

Rest 5:00

12 Minutes of “NICOLE”

Complete as many rounds in 12 minutes as you can of:

Run 400 meters
Max rep Pull-ups

I should confess that when I meet Ashley Tudor I was a tad nonplussed about another book on diet.  Part of if has to do with my cynical attitude (blame Barry Sears and all my money he got)  and the other being that our intro took place during the surprise birthday celebration for The Paleo Solution Diet author Robb Wolf.  Certainly good company and terrific street credit, it’s not a place for a topic like nutrition especially when the Casadores was flowing like water.

When my copy arrived the first thing that struck me was the esthetic appeal of the book. In an age of hardcover, paperback and now e-books, a title might die from a lack of street appeal. Your eyes are drawn to the covers color and the interesting subtitle of smart carbs.  I liked the handy size.  It opens & lays flat should it’s owner wish to have it in the kitchen for easy reference during meal preparation.

Ashley and her editors have done a splendid job with the graphs and illustrations.  They not only thoroughly explain some difficult topics they are appealing to the eye!  Here are a few of my favorite graph and illustration pages. 42-43, 51, 82, 107, 117, 130, 180. This is the more scientific stuff kids, the recipe sections is equally good!

What I did expect when I opened Chapter 9 was to find some new ways to Sweet Potato my world.  Ashley did not disappoint.  I’ve used sweet potatoes in my arsenal for awhile but never with this much creativity. Each recipe and photo surrenders nothing to Bon Appetit. Each week I’m repeating the Sweet Potato Gratin Stackers.  They are super easy and portable!  While I like my greens the sweet potato, and there are a number of varieties, has been elevated to a new level of respect. It’s a “smart carb”.

Self monitoring and self testing is an emerging trend today.  Ashley challenges all of us to go the extra step and find out exactly how we are reacting to foods with the use of  glucometer, ketones strips & biomarkers from lab work.  Here’s a take away folks.  While there are some general statements that can be made regarding foods, everyone will react differently to macro nutrient consumption. As an example. Fasting may NOT be what YOUR body needs!  It may in fact elevate your insulin and your cortisol to deleterious levels.  Only with self testing will you know. She presents case studies on how intelligent dietary practices can positively alter our health and performance as well as looking better in our underwear.

The book looks good but the beauty lies in the pages of information that Ashley includes here.  I would not hesitate to put Sweet Potato Power in your library but don’t forget to bring it to the kitchen.

3 Winners 5 Personal Records

Max Effort Deck Snatch 3-3-3-1-1-1

Rest 5:00

For Time:

60 Bar Facing Burpees
30 OHS (70 kg / 40 kg)
15 Pull ups

Max Effort Dips 3-3-3-1-1-1

Rest 5:00

7 Rounds For Time:

5 Barbell Dead lift (315 lb / 210 lb)
5 Burpee Pull ups

Max Effort Pistols 3-3-3-1-1-1

Rest 5:00

2 Rounds for Time:

10 Dumbbell Deck Power Snatch 5 Right/5 Left (80 lbs / 55  lbs)
20 Wall Ball (20 lbs / 14 lbs)
30 Pull-ups
40 Box Jumps (20 ” box)

Max Effort Deck Power Snatch 3-3-3-1-1-1

Rest 5:00
Record your time to complete:
10 Box Jumps
10 Jumping Pull-ups
10 Dumbbell Swings (55lbs/35lbs)
10 Alternating Reverse Lunge (5/side)
10 KTE
10 Dumbbell Push Press (55lbs/35lbs)
10 Glute Ham Sit Ups
10 Front Squat Push Press aka Thrusters (55lbs/35lbs)
10 Burpees
10 Box Jumps

Max Effort Dips 5-5-5-3-3-3

Rest 5:00

7 Round for Time

5 Clapping Push ups
3 Barbell Deck Power Cleans
3 Barbell Hang Power Cleans
3 Barbell Deck Power Cleans

Loading equals 50% of 1 RM Power Clean