Iron Metcon, 5/18/10

Performed this combo with as little rest as possible between each movement, and with each rep in the scheme performed in rapid-fire fashion.  I really pushed the envelope to, but not over, the edge of form degeneration.  This is a fine line to manage.

snatch x3 + btn push-press + OHS x 5 combo: 95 x 1, 115 x 1, 125 x 1, 1, 1

weighted reverse grip pull-ups: 45 x 7, 7, 7, 7, 6+ (stall-out)

The combo and pull-ups were done in alternating fashion, with very little rest between movements.  Keep the body in motion as much as possible, while minimizing down time.  This is another from the “easy on paper, killer in practice” files; it’ll have you blowin’ like a freight train by the final set of pull-ups.

Snatches were done in a touch-and-go from the floor, while maintaining a grip on the bar throughout, and as rapid fire as possible.  Speed of rep execution is premium, here  Following the 3rd rep, lower the bar to the high-squat rack position and immediately hit a btn jerk, and then immediately drop into a below parallel OHS.  Shoot back up and repeat the jerk/OHS movement for a total of 5 reps, fast, fast, FAST.  Be careful, though, to maintain proper form, and DO NOT sacrifice form or speed for load.

Then a superset of:

GHR: 3 sets of 15, at bodyweight

ab wheel roll-outs: 3 sets of 7 at bodyweight

Again, I kept the reps snappy and minimized the down time between exercises to a bare minimum.

Lower back is still a tad loosey-goosey from the recent fixie near-miss, so I didn’t push the roll-outs to hard.

On the epigenetic front –
More food for thought, and a great article, here, supporting the notion that you are not totally at the mercy of your genes.

Remember, each of us has to engage our surroundings as best as we can, given our unique and particular circumstance.  Not everyone has ready access to a well-equipped gym, not everyone has unlimited access to a food co-op or farmers’ market.  Pre-existing injuries, work schedules, family obligations — the myriad of diverse variables that, once in collusion, define a life —  establish for us the palate and medium with which we must create our own, personalized version of paleolithic physical culture.  This is why stock programs never work, why “bootcamp” mentality (i.e., the tactics employed on, for example, The Biggest Looser) ultimately fail in the long run.  Sooner or later you’ll have to deal, one-on-one, with the real world, the day-to-day grind of normal existence.  This is where dieters and physical culturalists succeed or fail, this is where truth speaks to power.

Learn to find your own, unique way.  One can learn, regurgitate and profess mastery of all the theories of navigation, but being left for dead in the wilderness is the only true and meaningful test of that knowledge.


“Research your own experiences for the truth, absorb what is useful, reject what is useless, add what is specifically your own.”

Jiddu Krishnamurti

Bruce Lee famously distilled the above quote down to, “absorb what is useful, reject what is useless”; I favor Jiddu’s version, though, as it lends a bit more of a nudge toward one’s pursuit of living an “n=1”, experimental lifestyle.  This is a very Buddhist notion as well, with Siddhartha’s philosophy being that teachings should not be accepted unless they are borne out by our personal experience, as well as praised by the wise.

In my mind, the clip below exemplifies what the ultimate goal of the Paleo lifestyle is all about — maintaining a health and vitality that allows one to be fully engaged in each and every one of our life’s moments. The good and the bad, the happy and sad — I want to be fully present for them all, unhampered by illness, fatigue and the like.  It’s not so much that I’m grasping for added years to my life (though, that would be a nice correlative benefit), but that I’m reaching for more life in my available years and, at the inevitable end, a highly compressed morbidity.  It’s a cliche, I know, but Brittani’s passing this past spring reiterated to me the hard fact of life’s fragility.  We simply don’t know what will become of us 10 minutes from now, much less tomorrow, or next year.  Do what you can today to insure that you’re there — fully and in totality — for each and every instance of your life’s passing moments.

In health,