Workout: 300 - Remember This Day IV

Warmup:

1000m Row

Fitness Explorer Warmup

50m Bear Crawl

Workout:

50 Box Jumps

50 Jump Pull-Ups

50 Kettlebell Swings

50 Push-Ups

50 Deadlifts (50% of BW)

50 Burpee Push-Ups

Notes: Complete these 300 reps as quickly as possible, completing each set before moving onto the next exercise.  Aim to complete this 300 rep workout in less than 30 minutes.

Video: Deadlift, Clean & Press (Log)

Video: Log - Deadlift, Clean & Press

This took a few attempts to deadlift, and with the uneven distribution of the weight was a challenge to clean and then press it.  No idea how heavy it was, but it just was... 

It's fantastic to have access to this in my local park right in central London!  With the weather recently picking up, visiting the gym is becoming a rare occurrence.

Have no fear of the Deadlift

Blog Post: What Is The Key to Optimum Health?

Find out what I and others such as Frank Forencich, Art De Vany and Mark Sisson believe are the keys to optimal health.

Recently posted at Logan Marshall's blog: Wild Movement: --> http://www.wildmovement.com/11-bits-of-priceless-advice-from-some-of-the-worlds-top-health-experts

Nutrition: Walnuts - You'd Be Nuts Not Too!

Walnuts are my preferred nut.  I eat them as a snack or add to my main meals.

They usually are a good way for me to start the day

A few key benefits of eating walnuts:

• They are nutrient rich with a wide variety of vitamins and minerals.
• Have a high level of antioxidants to fight free radicals.
• A 4:1 ratio of Omega:6 to Omega:3 EFAs (Essential Fatty Acids) - which far exceeds any other nut.  this represents a more natural balance of these essential fats especially in the context of a paleo based diet. 
• Studies have also shown walnut's contribute to lowering low density lipoprotein (LDL) (i.e. bad) cholesterol.

This is not a license to go crazy.  A palmful or two a day is more than enough to get the benefits.  Going organic will also increase the amount of nutrients availble.

Recent studies from the University of Scranton, compared different types of nuts and discovered that a handful of walnuts contained twice as many antioxidants as a handful of any other commonly eaten nut.  Recently reported on the BBC health site.

http://www.bbc.co.uk/news/health-12865291

More details on the benefits from this study can be found here:

http://www.thestar.com/living/article/962981--raw-walnuts-fight-free-radicals-more-than-other-nuts