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Thursday, March 4, 2010

That's just how we roll.
Nate RX'ing "Garrett"
Alicia, let us know how you really feel.

Five rounds for reps of:
1 min Wallball Shots, 20 lbs.
1 min 15 foot rope climbs
Run 400m

Start each round exactly six minute apart. The rest is whatever time is left after the run.

We obviously don't have enough rope or enough height to ensure everyone gets to do a 15 ft. rope climbs.  But we have searched our collective minds and come up with a sub that approximates most of the movements.  Towel pullups or in our case rope pullups approximate the hand overhand motion and the tremendous grip strength required. And really it is the grip strength that we are after for rope climbs.  This provide an interesting stimulus and a motion we don't often do in here.  The carryover is immense, we cannot lift what we cannot hold.
-Paul Siegel


  1. There's a good article on the Whole9 blog regarding why we shouldn't eat grains (http://whole9life.com/2010/03/the-grain-manifesto)

    Why We Don’t Eat Grains:
    Grains provoke an inflammatory response in the gut
    Grains spike insulin levels
    Grains have an acidifying effect on the body
    Grains are "empty calories"

  2. Good stuff Wade! I need those articles because after 3 or 4 weeks I'm REALLY eyeing some bread but figure I'd better not or I'll pay for it. Those articles reinforce that.

    How was your score this morning? That was a good workout and something different with the rope climb part.

  3. Hey Chad - all you need to know is that I got more reps then you did. Slacker :p

    Whole9 is coming to Atlanta on May 8-9. I'm planning on going.

    I'm looking forward to mucho squats in the morning

  4. Something remarkable happened tonight... I came home from work and CRAVED a salad. Are you kidding me?! That's never happened in my life before! All I wanted was a green salad with tomatoes and almonds... weird, strangely satisfying. It's like an out-of-body experience!

  5. Got some killer recipes form tonight's dinner at the Siegel household.

    Kale Chips
    Crisp, a little greasy and very tasty

    Trim kale leaves from stems and toss with salt, pepper and olive oil
    Spread out in single layer on baking sheet in 350 degree oven.
    10-12 minute later test for crispiness when crisp they're done.

    "Slipper" burgers From Pakistan

    Mix 1 lbs. Ground beef (relatively fatty) with 2 teaspoons coriander, 1 teaspoon salt, 1 teaspoon pepper, 1/2 teaspoon cayenne pepper, 1/2 tsp. cumin. Add to this 2-3 cloves garlic minced, 1/4 cup cilantro minced, 1/2 onion minced and one jalapeno pepper minced (or pepper of same hotness). I added 2 strips of bacon (minced fine) because why not and to round out the fat profile of the lean ground beef. Mix into cohesive whole and rest in fridge for 1-2 hours.

    Form patties 5 inches oval and around 3/4" thick. Delicious.

    From this book: http://www.barbecuebible.com/store/