Workout: Climb, Jump, Crawl, Walk & Sprint!

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Bodyweight Rows
• 10 Walking Lunges

Workout:

• 4 Way Medicine Balls of Death (substitute with 30 medicine ball push-ups)
• Cliff Hangers
• 40 metres Bear Crawl 
• 40 metres Crab Walk
• 4 Way Medicine Balls of Death (substitute with 30 medicine ball push-ups)
• 20 rounds of Long Jumps (standing or one step start) 
• 40 metre Walking Lunge (with 25kg Olympic Plate overhead)

Finisher:

• 20 metre, 20 metre, then 40 metre Drivers

<object width="500" height="306"><param name="movie" value="http://www.youtube.com/v/NzGd4MkZfG4?fs=1&amp;hl=en_GB&amp;rel=0"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/NzGd4MkZfG4?fs=1&amp;hl=en_GB&amp;rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="500" height="306"></embed></object>

Workout: 300 (Battle of Thermopylae II)

aka "Stamford's Revenge"

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Back Extensions

Workout:* 

• 50 Burpees (1 push-up between each rep)
• 50 Deadlifts (60kg/132lb)
• 50 Crocodile Walks
• 50 Walking Lunges 
• 50 dead Clean & Press (single-arm 15kg/33lb), touch floor between each rep.
• 5 rounds of (5 Wide Grip Pull-Ups + 5 Narrow Grip Jump Pull-Ups)

 --

300 Reps in total.

* Complete these 300 reps as quickly as possible, completing each set of reps before moving onto the next exercise.

"We are taught never to retreat, never to surrender" - King Leonidas

Times:

Darryl: 24:00

Mitch: 30:00 (Mitch wasn't able to complete the dead clean & presses).

Workout: 300 (Bodyweight)

A quick workout I performed in my hotel room this morning without any equipment, performed quickly with purpose.  Works all major and supporting muscle groups.

Warmup:

A few minutes of dynamic stretches, gentle lunges, squats and shadow boxing.

Workout:

50 Push-Ups

50 Air Squats

50 Sit-Ups

50 Lunges

50 Tricep Dips

50 Back extensions

300 Reps in total.

Review: The Paleolithic Solution Seminar (Robb Wolf)

I recently attended a one day seminar by Robb Wolf on the Paleolithic Solution held at Crossfit South Brooklyn.

Robb Wolf, is a former research biochemist (studying under Dr Cordain author of the Paleo Diet) and a world class strength and conditioning coach.  Thus making him a leading contributor on discussing how to live a 'modern' Paleolithic lifestyle from a nutrition, exercise, performance and lifestyle perspective.  

I have read many articles and books, and currently 'practice' a contemporary Paleo Diet.  But I still had a few concerns.  I had my notepad and pencil ready with many questions prepared.  I was seriously looking forward to this!

A significant amount of material was covered in a single day, and the benefits discussed in terms of improving performance, body composition and health.  

Useful for:

• the lay person who wants to know why a Paleo lifestyle will benefit them (and what they need to do to get there);
   
• For trainers/coaches who want to make informed and goal-based paleo-centric decisions for their clients;
   
• Science geeks who want to know more about Endocrinology, digestion and nutrition's relationship to modern scourges such as cancer, diabetes, obesity, Parkinsons, Alzheimer's, etc.

When taking a superficial look at the Paleo Diet it is easy to fall into the trap that 'a one-size fits all' can work for all individuals.  However, that is not a criticism of the methodology.  There are certain principles that should be applied to all that will provide a solid foundation (for you or your clients) when aligned to goals and objectives.

The mark of a good teacher:

the ability to relay complex topics with simplicity (without diluting the message);

presenting practical and theoretical applications of the concepts;

discussing counter arguments and tackling difficult questions;

presenting with humour, passion and relevance.

Not patronising or condescending;

The above Robb delivered with ease.    

Sometimes I attend seminars and come away with more questions than answers.  Not this time.  I had many questions answered (and I had quite a few).  I was given further reference material to peruse and now feel much more confident in asserting my position when challenged.  I also met many interesting people.

If you have the opportunity to attend one of his seminar's, I would highly recommend it.  If you don't have the opportunity, just buy his book as soon as it's available! The Paleo Solution