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Monday, February 1, 2010

6p.m. is appearantly the place to be.
I really dont know.

First Day of Performance Testing
1 rep max, Back squat
1 rep max, Press
1 rep max, Dead lift.
Strict limit of 3 attempts at 1 rep max on all lifts. Score is max weights. Standards: Back Squat is below parallel. Press is shoulders to overhead without bending knees. Dead lift is ground to standing.
Hours of Operation
In an effort to make sure absolutely everyone can make these test where extending our normal operating hours. Morning hours are 6-10 a.m., beginning on the hour. Evening hours will be from 4-7, starting on the hour. These hours will be for everyday this week including Friday and Thursday. Thursday we will open at 6 a.m. and Friday we will have afternoon classes. We are planning on being closed Wednesday. Watch this space for more info. If none of these hours work for you , send Nate an e-mail and we will work to accommodate you.
-Paul Siegel

Paleo Updates:
How have the first couple days been? Have you noticed any differences yet in the way you are feeling?
After some research, I have discovered that cashews are not legumes (always check your sources), and coffee beans aren't beans. Technically, both have to be roasted as to not be somewhat poisonous, so maybe not so Paleo, but better than other things you could be eating/drinking.
If you guys have any questions for me, my email is: jonathan.limbird at gmail dot com. Not often at my computer these days, but will try to be expedient.
Nutrtion Links:
Gluten: What You Don't Know Might Kill You - Recent studies show that degrees of gluten intolerance, not just full-blown allergy, cause health problems
Big Fat Lies with Gary Taubes

Watch this video for homework. Explains how we got to the current USDA dietary recommendations and how they are failing us.


  1. TOTAL - New PR is 740lbs. (previous 685 on total). No sandbagging here!

    Having 2 cans of tuna & a pile of celery right now. Day 3 Paleo underway! Still no coffee.

    I'm also down 2 lbs since last Friday. Woot!

  2. Wow! Good job, Chad! Way to go! TOTAL - 461, dunno what was last...

  3. After finding out that the BodPod told me that my body composition is mostly fat and no body, I embarked on hitting Paleo. I've started including fish on my diet which is kind of new to me.
    Day 1: Carrots, nuts (walnuts, almonds, pistachios), grilled mahi mahi with carrots
    Day 2: Chicken salad, nuts, grilled mahi mahi with broccoli and mushrooms
    Day 3: I just woke up.
    Lucky for me, I hate coffee so thats easy to cut out. Also trying to deal with the increased attention from my cat after she figured out theres a lot of fish in the house.
    Can't wait for total this evening - I thought it was supposed to be a secret?

  4. Way to go on the CFT today Chad! That's a big jump. You crushed my total of 700lbs. PR'd all 3 lifts. It was a good day!

    We took a poll this morning and we're filing a complaint to have you drug tested. ;)

    Just had a nice paleo lunch - grapefruit, spinach salad with carrots/tomatoes/balsamic dressing, turkey w salsa.

    Still a little confused on what is considered paleo salad dressing

  5. hey wade...i made a balsamic vinaigrette...
    3 TBS balsamic vinegar
    1 TBS red wine vinegar
    1 TSP Dijon mustard
    1 clove garlic, pressed
    3/4 olive oil

    it is good!

  6. hey, im alive. holy stomach wreckage?!?!

    hit deadlift/pullup wod = 14:29

    Sickness or injury always brings an excellant sense of gratitude for just being normal!

  7. Those are great numbers Wade! I never thought about getting on the juice - that's a great idea to REALLY get my PR's up!! ha ha

    Everyone knows it's just the new shoes though...

  8. Chad: Pfff, Just the shoes? You've gotten significantly stronger in a few weeks. Whatever you did, bottle it and sell it. Cause I'll buy some.

    No workout: volunteering for Literacy Action this afternoon.

    Morning: Bacon, Clementines and Water. Might have used a little more fat here as I was hungry before morning snack. 3 fish oil capsules.
    Snacks: Clementines 'cause they're in season. Walnuts, Pecans and Almonds. Meat if I remember to bring any along.
    Lunch was provided and was nowhere near Paleo. I make it a point to never force my diet on anyone who's feeding me. I eat what's provide and am thankful for it. If I'm buying then I'm a little pickier.
    Dinner: Tri-tip with 3 sauces (Guacomole, Chimichuri Sauce, and Romesco) and Roger should be making a Kale and kalamata olive salad. Fruit and nuts for desert.

  9. hey Paul...how many milligrams of fish oil do you take a day?

  10. Vilas, you're not alone. I'm mostly fat as well. I just don't want to find out how bad it is yet. My total was 310... first time ever! I broke a nail on my last deadlift :-( I will continue to resist the urge for a milkshake or chips & queso! I think it helps me knowing that everyone else is trying really hard to go Paleo as well. That's comforting in my sorrow. I threw away my queso so I wouldn't eat it... that was painful... I think I might be going through a grieving process...

  11. 3 pills=2160 mg @720 of total Omega 3's per pill. 3 in the morning, 3 in the evening. 4320 mg total. Which is a little low but easy to handle.