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Sunday, December 13, 2009


Rest Day


Make Up Day



I've been trying to get the blog up as soon as the Mainsite WOD is posted. Usually around 9 p.m. the night before. This can get a bit confusing, but as long as you ignore the date above the post it should make sense. And if you get confused you can refer to the mainsite for clarification.

Today's post comes to us from Robb Wolf, the excommunicated nutrition guru. Wolf has been a strong proponent of the Paleo diet and runs an excellent website. Here he talks about sleep:

"Each year I do a collective “humping of the knees” to get folks to improve their sleep quality. I usually kick that off by recommending the book Lights Out! Sleep, Sugar and Survival. I LOVE this book. Most folks either love it or hate it but the information is amazing and continues to be validated. Shift work has been on the CDC list of known carcinogens for quite some time. Right next to cigarettes and paint thinner.

Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”.

We have not worked with a ton of high level athletes but we have trained a few, and to good success. Something I have noticed with these folks is my job is less about motivating or pushing these people. They tend to arrive HIGHLY motivated. More than anything else I get the sense I save these folks from themselves. They will literally work themselves to death.

For the rest of us just trying to be healthy and live well the message is still there. Quality training, sleep and food really matters."

Smart words from a smart man. If your intensity is dialed in and your nutrition is solid but your still not seeing results check if you're getting adequate recovery.

-Paul Siegel


  1. Paul, what IS the workout??

  2. Sorry you'll have to come in to find out. Unknown and Unknowable. Those Turkish Get-up pictures sure are graceful looking though.

  3. Aw man lol Paul, that's cruel! It's gonna be in the back of my mind all day now!

  4. Isa, I bet Paul doesn't know the WOD himself..

  5. Paul,
    I'm pretty sure you can time delay blog posts, and schedule a time for it to go up. Like it doesn't have to be published as soon as you've written it. For blogspot it's under "post options" at the bottom of the edit box...if that makes any sense. Might help with the day alignment and prevent some confusion. :)

  6. Looking a little "Helenish" in here today Isa.....

    5k = Rswell rd. 26:46

  7. Total

    Squat 275 (20 lbs. below PR)
    Press 95 (20 lbs. below PR)
    Deadlift 315 (50 lbs. below PR)
    Total: 685

    Today was an inordanitely frustrating day. Everything seemed a lot heavier than it was. The squat was the only thing that seemed to go up easily. Two possible reasons: 1)It has been a while since I've lifted heavy 2) I've lost quite a bit of weight in the past 3 months; which is how long its been since I've done Total. I guess it will come back eventually.

    65x3x5 press and double under drills to finish off the day.

  8. Paul that is STILL killing it brother. You can lift some heavy weight AND you're lean and mean too. Way to go on the weight loss - it shows.