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Put protein powder in COFFEE

Put protein powder in COFFEE 

vanilla ice cream protein powder in coffee turns it into a “mocha”

More shoulder exercises:

Shoulder Dislocations

Around the worlds

inner/outer rotator cuff extensions with bands.


How can I FIX MY BAD SHOULDER??? – mobility

blogger named “k star”

shin splints? temporary fix –  tape up your legs like the girl from the fifth element.

do “toe ups” to permanently fix the shin splints


Stacey says that only the ketogenic diet really works for her – ketogenic diet – 30 grams carbs every day, and then for 24 hours, eat as many carbs as you want. this will SHOCK your body, by giving it lots of glycogen…The problem with strict paleo is that you lose MUSCLE…

Currently stacey is eating 100 grams of carbs every day…which is more of a paleo diet. 


Push Press is a press with a little hip action to help push the bar up

push jerk is a press where you jerk the bar up, and you DUCK UNDER it.


Momo’s meat market in Sacramento area….good paleo eats

ALL BUFFALO IS NATURALLY FREE RANGE AND GRASS FED…its the only way they can be kept anyway!


Herschel Walker Workout

Hershel Walker’s Workout (bodyweight exercises only)

by BodyDrive on Tuesday, January 12, 2010 at 7:58am ·

Herschel Walker Workout – Herschel Walker Exercise

Herschel Walker was a fantastic running back who played for 12 years in the NFL and made the Pro Bowl twice. While an ill-fated trade (for the Vikings) put a dent in the potential of what Walker might have been able to accomplish, he remains famous for his absolutely legendary workout regimen. The Herschel Walker workout regimen is what kept him in shape even into his mid to late thirties, and remains well known as a shining example of dedication and how natural exercises even without weight lifting could give him an incredible bodybuilder’s physique.
There are two different workouts that might be referred to as a “Herschel Walker” workout right now: one mentioned in his book “Basic Training” and the one that Walker himself has done for decades now. Most of the references to the Herschel Walker workout will be to his personal workout, which many people who haven’t followed his career often automatically think has to be exaggerated b.s. But it’s not.
Herschel Walker never lifted weights, but looking at him you would never guess that fact. The reason? The best exercise is often resistance against your own body, and aside from the obvious running and sprinting, Walker’s entire workout consisted of only three exercises:
1. Sit Ups
2. Push Ups
3. Chin Ups
Walker’s work out is a staggering 2,500 sit ups and 1,500 push ups a day. Those numbers are right. 2,500 sit ups & 1,500 push ups every 24 hours. That definitely proves that Walker’s body isn’t just for show: those muscles know how to work. Walker’s philosophy on working out is simple: start every day very early in the morning before the distractions of the day come around, and do that work out without quitting every single day, 365 days a year, 366 on leap years, no matter what.
It didn’t matter if Walker was at home or on the road, every morning he gets up before everyone else and goes to an exercise area where he begins this iron man workout. This doesn’t mean that you should start tomorrow trying to do 2,000 sit ups. Many of us would be hard pressed to do 200 sit ups and half as many push ups in one sitting. What Walker’s freakishly difficult workout regimen shows is that dedication is the absolute most important part of any workout program.
When Herschel Walker was an NFL player he never lifted weights, but still performed at a high level. How many tailbacks get strong enough in “old age” in their thirties to effectively play fullback? That’s exactly what Walker did in his last season with the Dallas Cowboys.
Dedication and mental toughness are the hardest parts of Walker’s workout plan. He is adamant that these two factors will do more to insure your success than anything else, and he’s lived the life to prove it. For nearly thirty years he has done the same workout, and he’s never skipped a day.
For anyone who wants to know the “secret” of the Herschel Walker workout routine, it’s consistency. If you allow yourself one day off when it’s not an off day, then you’re going to just do the same thing later on and eventually stop working out altogether. When the workout is a constant, a part of the schedule, you might even look forward to that sort of structured workout.
Remember, only the dedicated get ahead.

How many carbs? 50-100 a day


The Primal Blueprint Carbohydrate Curve

iStock 000007090743XSmallYesterday, low-carb blogger Dr. Michael Eades (he of Protein Powerposted a message from his friend and fellow low-carb guru Richard Feinman as sort of a call-to-action in public policy-making for upcoming 2010 USDA guidelines. Dr. Eades and Dr. Feinman have suggested that we ought to quickly find a way to help the USDA arrive at a sensible recommendation for carbohydrate consumption. Feinman asked:

“how can the benefits of carbohydrate restriction that you have experienced personally or in your immediate environment be translated into reasonable recommendations that the USDA could put out?”

In conjunction with my forthcoming book “The Primal Blueprint”, I have been working on an easy-to-understand explanation of how carbohydrates impact the human body and the degree to which we need them (or not) in our diet. I have also developed a chart (not the one above) that is intended to assist those who want to go “Primal” in visualizing the impact of carbs consumed within certain ranges. I was going to hold off on releasing this information until my book is published, but decided to introduce it here in response to Dr. Eades’ post. Since the choice of how many and what types of carbs in one’s diet depends on the context of one’s life (current weight, disease condition, activity levels, etc), I see carb intake as a “curve” ranging from “allowable” to “desirable” to “unhealthy”.

The following descriptions illustrate how carbohydrates impact the human body and the degree to which we need them, or not, in our diet. The ranges represent daily averages and are subject to variables like age, current height and weight and particularly training volume. For example, a heavy, active person can be successful at a higher number than a light, moderately active person. In particular, hard training endurance athletes will experience a greater need for carbs and can adjust their personal curve accordingly. This is a topic I address further in the book (e.g. – experimenting with adding 100g of carbs per hour of training per day), on and in a future “primal” book dedicated to endurance athletes. Here then is my “Primal Blueprint Carbohydrate Curve.”

300 or more grams/day – Danger Zone!

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/day – Primal Blueprint Maintenance Range

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

Drop me a line in the comment boards. I’d love to hear your thoughts on this.

Read more:

80% of getting ripped is simply NOT EATING CARBS

According to Mark Sisson, and Nick from Diablo Crossfit…80% of the way you look and feel is based on what you EAT, and not how you exercise, or your genetics….furthermore, Mark Sisson says that 80% of that 80% is simply LIMITING YOUR CARB INTAKE to 50-100grams a day) 

The bottom line of losing fat, the bottom line of eating paleo, the bottom line of eating primal is NOT EATING CARBOHYDRATES!!!!!!!!!!!!!


50-100 grams is what you would get if you got all your carbs from fruits and vegetables, and cutting out GRAINS and SUGARS…

Personal Observation: I don’t NEED crossfit to be ripped

Mark Sisson says its good to FAST once in awhile…. ( but he recommends doing this in gradual steps, and he recommends doing it after trying the paleo diet for at least a month)

1. Skip a meal every now and then.

2. Fast for 24 hours every now and then

3. Fast for 36 hours if you’re up to the challenge…


I dont need crossfit to be ripped….as long as I do the following for the rest of my life:

  1. Buy a house with Corey, with a garage.
  2. Turn the garage into a crossfit style gym, equipped with an Olympic weight lifting bar, olympic rubber plates, an olympic platform, a few heavy kettle bells, a jump rope, and a pull up bar…maybe gymnastic rings
  3. Eat PALEO for LIFE (80% of the way you look and feel is based on what you EAT, and not how you exercise, or your genetics….furthermore, Mark Sisson says that 80% of that 80% is simply LIMITING CARB INTAKE) 
  4. Then have a simple workout routine that involves a lot of walking, hiking, *OLY lifting, **POWER lifting, and Calisthenics, and ample REST. ( Mark Sisson says that you should WALK and HIKE more than anything else when it comes to your workout routine….it helps you burn fat, and it helps you pack on muscle and connective joint tissue from the INSIDE OUT….) in other words, human beings have evolved to WALK all day on tough terrain….not designed for pumping iron constantly in a gym


Also, here is another epiphany…olympic lifting simulates a FIGHT….since it stimulates ALL YOUR MUSCLES in a SPLIT SECOND……..a snatch involves picking a weight off the ground and over your head.  This invovles your CNS, your legs, your core, your arms, your back, your neck…EVERYTHING is engaged as your body lifts this heavy object over your head…. reminmds of WRESTLING practice when EVERY MUSCLE IN YOUR BODY is helping you FIGHT a predator…




*OLY Lifting – Snatch, Clean and Jerk

**Power lifting – Deadlift, Squats, Bench press

Calisthenics – pushups, pullups, lunges, hand stands, hand stand pushups


How to Gain Weight and Build Muscle- Eat Paleo and do deadlifts and squats (Marks Daily Apple)

How to Gain Weight and Build Muscle

Muscle 4So you wanna put on some lean muscle mass. And you want to do it within the context of the Primal Blueprint, but aren’t sure where to start. It’s a common question and it’s about time I addressed it head on.

As I’ve made pretty clear, our ultimate goal is to achieve positive gene expression, functional strength, optimum health, and extended longevity. In other words: To make the most out of the particular gene set you inherited. These are my end goals, and I’ve modeled the PB Laws with them in mind. But that doesn’t mean packing on extra muscle can’t happen with additional input. After I retired from a life of chronic cardio and started living Primally, I added 15 pounds of muscle, while keeping low body fat levels without really trying, so it’s absolutely possible for a hardgainer to gain some. The question is how much and at what expense?

I’d be the first to tell you that lean body mass is healthier than adipose tissue. Generally, the more lean mass a person has, the longer and better they live. But to increase mass at the expense of agility, strength, or speed is, in my opinion, counterproductive. What would Grok do – go for enormous biceps or the ability to haul a carcass back to camp? Unless you’re a bodybuilder (nothing wrong with that, mind you; it’s just not my focus), I can’t advise simply packing on size without a proportional increase in actual strength. Those bulging biceps might look good on the beach, but then again, so does the body that comes with keeping up with the younger guys, knocking out twenty pull-ups in a row, and lifting twice your bodyweight. Form is best paired with a healthy serving of function. The two are quite delicious together, and, luckily, following the PB allows us to get both without sacrificing either.

Of course, we’re all built a little differently. The basic building blocks are the same in everyone, but sexual reproduction (as opposed to asexual reproduction) has the funny habit of producing unique genetics and small variations that affect the way we respond to our environments. It’s why some people are short and some are tall, or why some of us respond better to carbohydrates than others. Even though we all pretty much operate the same way, there IS a range of possible outcomes that is proscribed by your direct ancestors. By that same token, some people just naturally have more muscle mass. They’re usually innately more muscular than the average person, and putting more on through resistance training is often an easy task. Then there are those who can’t seem to gain a pound: the hardgainers. They might be increasing strength, but it doesn’t seem to translate into visible muscle mass. Now, my initial advice for a hardgainer is this – don’t worry too much about it! As long as you’re getting stronger, you’re doing it right.

Let’s face it, though. You’ve probably heard that enough already. It’s fun being the lanky guy at the gym who can lift more than most, but you’re dead set on bulking up (who doesn’t like a bit more muscle to go along with that strength?), and you want to do it in a Primal context. Besides, continuing to increase strength will eventually require increasing size. To do so, you have to target the very same anabolic hormones that others use to get big, only with even more enthusiasm and drive. Like I said, we all have similar engines, but some require more fuel and more efficient driving (sorry for the corny analogy). Activating these hormones will work for anyone, provided they work hard and eat enough food.

The main hormones that contribute to muscle anabolism are testosterone, growth hormone (GH), and insulin-like growth factor-1 (IGF-1). A little more about each and how to utilize them:


Crazy bodybuilders don’t inject themselves with anabolic steroid hormones that are based on testosterone for nothing. Among other roles, testosterone is an important muscle-building growth factor that favorably affects protein synthesis in addition to working with other hormones (like GH and IGF-1) to improve their function (more on this later). If you want to increase strength and build muscle, testosterone is absolutely required (don’t worry, though: no injections necessary!).

Growth Hormone

It’s right there in the name, isn’t it? Growth hormone. It helps muscle grow and, perhaps more importantly, it burns body fat. After all, leaning out is a big part of building muscle (or else you’ll just look puffy) and GH will help you do it.

Insulin-like Growth Factor 1

IGF-1 is extremely similar in effect to GH, as it should be – GH stimulates IGF-1 production in the liver. In fact, it’s suspected that IGF-1 is actually responsible for most of the “growth-promoting effects of circulating GH.”

Anabolic hormones all work together. In fact, to maximize their muscle-building potential, you must have all three present. Testosterone increases IGF-1, but only in the presence of GH. GH promotes skeletal muscle cell fusion independent of IGF-1, but the two are most effective in concert. Luckily for you, the types of exercises that stimulate the secretion of one will generally stimulate the secretion of the others. Funny how that works out, huh?

Enter The Central Nervous System

In order for your body to start pumping out these delicious anabolic hormones, you must first give it a reason to do so. I might even say you should give your genes a reason to express themselves. The most effective way to do this is by notifying the central nervous system. Now, the CNS can be a stubborn bastard, but he’s all you got when it comes to interpreting stimuli and relaying messages to the rest of the body. He’s not easily perturbed, and he won’t bother if you aren’t serious. If you insist on doing nothing but light aerobics or tiny isolation exercises, your CNS will barely notice. If you want to get your CNS’ attention, pick up the intensity. Run some sprints or do some heavy lifting. When you do an exercise like the squat with a heavy weight, all hands are on deck. Your CNS realizes that some serious exercising is going down and notifies the hypothalamus, which in turn talks to your pituitary gland. This tiny – but vital – member of the endocrine system is the gland that dispatches luteinizing hormones to tell the testicles to secrete testosterone. It’s also the gland that synthesizes and secretes GH. IGF-1 is mostly produced by the liver, but its production is facilitated by the presence of GH, so we can see that it all comes down to CNS stimulation. Chronic cardio doesn’t affect your CNS in any meaningful way, so that’s why we tend to avoid it; vigorous sprints, hard and heavy lifting, and anaerobic output will get its attention, so do plenty of these to maximize muscle growth.

Cortisol: A Hormone to Avoid

Promoting muscle and strength growth also requires avoiding excess amounts of catabolic (muscle wasting) hormones like cortisol. Cortisol is the major stress hormone, and it exists for a very legitimate reason (dealing with “flight or fight” incidents, inadequate sleep, anxiety), but in large amounts cortisol increases serum amino acids by breaking down muscle, inhibiting protein synthesis and reducing amino acid uptake by the muscles – all awful things for muscle growth. Compounding the problem even further, the broken-down muscle is converted into blood glucose, which then raises insulin secretion and increases insulin resistance while promoting fat storage. And we all know how great those muscles look with a nice layer of adipose tissue covering them up! On a serious note, most people following the PB already minimize cortisol by getting plenty of sleep and reducing stress, but if you’re preoccupied with building muscle mass and engaging in extended workout sessions to achieve it, avoiding excess cortisol can get tricky: excessive exercise without enough recovery time actually increases cortisol. It makes sense (think of it like your body’s telling you it needs a day or two off), but the desire for more muscle mass drives many to work out to the point of counter-productivity. Just be careful, and give yourself at least a day of rest after a particularly grueling session.

Lift Really Heavy Things

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If you haven’t figured it out already, you’re going to be doing some heavy lifting in order to put on lean mass. The foundation of your routine should be the big compound lifts: squatsdeadlifts, presses (bench and overhead), pull-ups, rows, dips, snatchespower cleansclean and jerks. These engage multiple muscles while triggering your hormonal response systems. Bodyweight stuff, while valuable, simply isn’t going to get you the strength and mass increases you’re looking for. Testosterone, while useful, only gets really anabolic when you start lifting. You need to get under some decent weight, enough so that your CNS and endocrine system are blasted, but not so much that you can’t maintain proper form.

A popular routine is the 5×5 method. Popularized by programs like StrongLifts and Starting Strength, doing compound lifts for five sets of five reps allows you to strike a balance between strength building and superficial muscle hypertrophy. Done this way, your hypertrophy won’t be purely sarcoplasmic, which results in fluid-filled muscles that look big but don’t see a corresponding increase in actual strength. Instead, the 5×5 method promotesmyofibrillar hypertrophy: hard, dense muscle fibers that increase strength and size (with no puffiness). That’s real muscle that would make Grok proud.

If you’re lifting heavy and lifting hard, keep your workouts spaced at least a day apart and don’t lift more than 3x/week. Three exercises per session should be perfect. That may not sound like much, but it’ll be plenty if you do it right. Remember, you’re doing big compound movements that will really shock your system, with an emphasis on intensity and power. You don’t want to overwork yourself, release a bunch of cortisol, and set yourself back a few weeks.

Squats and deadlifts are absolutely required. No excuses. They engage the most muscles and produce the biggest hormonal response. They will be the bedrock of your mass building campaign. Most programs recommend doing squats every session, and I tend to agree. You can handle it. Deadlifts are a bit more taxing and so should be relegated to every other workout. So, one week you’ll deadlift once, the next week twice. You can also sub in power cleans for the occasional deadlifts (or do them in addition) if you’re comfortable with such a complex movement. Presses are paramount, both overhead and bench. I’d alternate both types of presses every session. Pull-ups are great, but weighted pull-ups are even better. Same goes for dips. Just try to get one pulling, one pushing, and one squatting exercise in each session.

An example for beginners, with sets coming first in the sequence:

Squat 5×5
Pull-ups 5xFailure (add weight if “Failure” is becoming more than 12 reps)
Overhead Press 5×5

Squat 5×5
Deadlift 1/2/3×5 (your choice; deadlifts can be incredibly taxing, and with exhaustion comes poor form, so be careful; sometimes it’s better to do a really heavy load for a single set)
Bench Press 5×5

Squat 5×5
Pull-ups 5xFailure
Overhead Press 5×5

Do this sequence every week (maybe Monday, Wednesday, Friday) and steadily increase the weight each session. Once you’re making progress, feel free to add in other exercises like dips or more Olympic lifts. For more mass, more lactic “burn” (and more GH secretion), reduce your rest periods between sets or even superset them. If you feel like doing some cardio, stick to sprints once weekly, or even a Crossfit-style metcon (metabolic conditioning) workout, maybe some Tabata burpees. The key is conserving strength and giving your body time to rest and recover for the next round of squats, deadlifts, and presses.

This “program” can be tweaked and altered. Just make sure you’re doing big movements while maintaining extreme intensity and great form. Oh, and always make sure to squat and deadlift. Always. They produce the most testosterone, GH, and IGF-1.

Eat Lots (I Mean Lots) of Plants and Animals


No one would ever call the Primal Blueprint a protein-sparing plan, but you’re going to have to eat even more than before. Stuff yourself. I always say that body composition is 80% diet, and that goes for putting on mass as well as losing fat. You need to provide plenty of protein for all those hormones to synthesize, after all.

  • Never let your protein intake go lower than 1g/lb of body weight when you are aiming to add long-term muscle. It’s the building block of muscle, and your body is going to be starving for it.
  • Eat plenty of saturated and monounsaturated fatFat blunts insulin secretion while increasing testosterone production. Insulin may be useful for stuffing your muscles full of glycogen, but that’s not what you’re going for… right?
  • Dietary fat, in conjunction with all the GH you’ll be producing, also spares muscle wasting.
  • You may have heard of the popular GOMAD method – Gallon of Milk a Day for easy mass-building. It undoubtedly works, but a gallon of milk isn’t exactly Primal and I can’t recommend it. Instead of milk, why not a dozen eggs a day? ADEAD? If you can manage it, eating them on top of your regularly scheduled meals is a great source of affordable protein, fat, and vitamins (Vitamin A in particular may have pro-anabolic effects).
  • Eat often. If you’re going for pure size and strength, fasted workouts and skipped PWO meals may not be the ticket. You’ll burn more fat with the extra GH secretion and existing muscle will be spared, but you may be missing the chance at prime protein synthesis when you fast. A PWO meal of protein and fat will still blunt the insulin secretion and provide fuel for your muscles.
  • Increase caloric intake. You’re going to be expending so much energy on the lifts (and you’ll continue to burn through it even on rest days) while eating clean, Primal foods (and keeping insulin low as ever) that fat accumulation shouldn’t be an issue at all. Eat!
  • On those days when you do expend a ton of energy – maybe on your metcon or sprint day – having a Primal-friendly starch, like squash or sweet potato, is a decent way to replenish depleted glycogen stores.
  • Eat a big piece of fatty meat every single day. Steak, whole chicken, lamb leg, organs, whatever. Just eat a solid piece of animal flesh for a powerful protein infusion on a daily basis.
  • A hardgainer is often someone who doesn’t eat enough. Sure, genes play a role, but you can ultimately have a significant say in how those genes rebuild you. To a point. Eat more and lift harder to grab the reins.

I’m a firm believer in the body’s natural ability to achieve proper homeostasis, provided we supply the right environment and the right foods. For some of you, that might mean lower body mass, lower than you’d like. In my opinion, that amount of muscle is probably “right” for you and I wouldn’t recommend going above and beyond to achieve more of it… but I also wouldn’t condemn it, especially if it’s pursued in accordance with the Primal Laws. As for me, I am comfortable where I’m at and tend not to seek added mass (I’m also at a point where lifting heavy increases my risk of injury, and I HATE downtime). But if you are a hard-gainer looking to add a few, as long as it’s not just show muscle and you can actually lift some decent weight and at the very least manipulate your own body weight comfortably, eat those dozen eggs and gain that weight.

Subscribe to Mark’s Daily Apple feed

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NEW Deadlift PR


Deadlift: 280lbs!!! (2 45’s, 1 25, and 2+1/2 pounds on each side of the barbell)
I sat down for a few minutes to rest, then MENTALLY TOLD MYSELF THAT IT WAS LIGHT and that I could DO IT….it was mostly mental. I told myself I could do it, and then I did it.
My previous PR was a measly 225 lbs at 24 hour fitness…

I think I can lift heavier now at DCF since they have rubber weights…

Tips for next time:
Be barefoot
use a switch grip
Butt down and LOW
Head way up high
look at the ceiling
then tell yourself that its a LIGHT WEIGHT…and that it will be EASY to lift up…

Then hold your breath and PULL IT UP!!!
Thats how I got my new PR of 280lbs…

Backsquat: 135 lbs
Frontsquat: 95 lbs

Today’s WOD was AMRAP Snatches in 5 minutes: I did 25, and the last 5 really made me gassed and gave me that rush of endorphins I wanted.

New Stretching/ mobility technique: Blue rubber band, tie it to a pull up bar, grab the loose end and pull back with your arm straight, bicep next to your ear, and legs straight….step BACK so you can feel the stretch in your shoulder and your ribs/ abs

New Stretching/ mobility technique: get a kettlebell 35-55 lbs, get a foam roller, put the kettle bell on the ground and use it as an “anchor” that you hold on to with both hands.

Then you put the foam roller right under your lumbar spine. Then try to put your hips on the GROUND while holding on to the kettle bell and with the foam roller under your lumbar spine. this should stretch out your shoulders and upper lats. (good warm up for snatches)

My Supplement and Workout Schedule

Supplement Schedule

Saccharomyce Boulardii Probiotic Yeast first thing in the morning on empty stomach (1-2 pills) (SHORT TERM)
Jarrow Probiotic Bacteria first thing in the morning on empty stomach (1-2 pills) (LONG TERM)

Eat some fruit/ fish/ eggs/ veggies for breakfast

Eat salad with lean meat and lean fish and avocado for lunch

Vitamin D + Magnesium + Calcium supplement from Trader Joes (1-2 pills) (LONG TERM) for bone density

Eat lean meat/ fish with lots of hearty veggies for dinner

Pre work out kale/banana/blueberry/strawberry/apple/spinach/broccoli smoothie (LONG TERM)

If worked out, take a post workout whey protein smoothie. (LONG TERM)
If no work out, make a kale/banana/blueberry/strawberry/apple/spinach/broccoli smoothie (LONG TERM)

Take Flax Seed Omega 3 oil and/or Salmon Oil with Dinner or the smoothie (Preferably with raw veggies since it increases absorption) (DEFINITELY LONG TERM)

Take 1500mg of Glucosamine with 1200mg of Chrondoitin (all in one dose) after dinner (LONG TERM)


Workout Schedule

Monday- Crossfit Fundamentals
Tues- Jon North Coaching
Thurs – Crossfit Fundamentals + Deep Squat Practice
Saturday – Crossfit Fundamentals + Deep Squat Practice

Wed – Enjoy walking/ hiking/ jogging/ stretching and GUITAR PLAYING
Fri- Enjoy walking/ hiking/ jogging/ stretching and GUITAR PLAYING
Sun- Enjoy walking/ hiking/ jogging/ stretching and GUITAR PLAYING


Jon North – 2nd class

Jon North part 2
NEW PR!! C&J – 115
Snatch – 75


Jon’s SNATCH warm up
get in snatch position, bar behind your neck
6 military presses (lower bar behind your neck)
6 “muscle” snatches from the ground to warm up the shoulders
(This is where you “flip” the bar bell over your head without using your hips- you
can only do this with LIGHT WEIGHT aka the BAR)
6 deep squats in snatch position

6 front presses with the bar
6 front squats
go up and up heavy
then do drop sets 1 normal snatch, then snatches from below your knees

You can do warm up snatches by starting with the bar on your hips

Before you hit the bar with your hips, bring your hips backwards before hitting the bar with your hips (lean over the bar a little bit, JUST before you hit it with your hips)
HIP THE BAR RIGHT ON the CREASE of YOUR HIPS (for cleans you hit your thights)
and catch the bar in “the POCKET” where your squatting underneath the bar, and the bar is BEHIND your back (you should be able to see my head from the side)
…I had a hard time squatting low and I had a hard time getting the bar up and behind my back…but overall I did a good job…

In one swift movement you’re hip driving the bar up, while squatting low to get under

Jon recommended that in order to get better at OLY LIFTS: I need to do lots of DEEP

clean and jerk

remember to keep your ELBOWS UP!!! and the bar in my NECK!
try not to think about the jerk too much..but the movements starts from your

remember that its TWO MOVEMENTS…so take a deep breath in between your clean and
your jerk…

then use the MOMENTUM OF THE BENDING BAR to LAUNCH IT UP ( jerk it down for a SPLIT
SECOND and that will make it jerk UP from the physics)

Right foot on its heel
left foot on its toes
left knee bent
WIDE STANCE from front to back…

sorta wide stance from left to right…


Then put right foot back, left foot forward, wait a second, and DROP IT



my biggest weakness is the squat…I can’t squat low enough
my second biggest weakness is shoulder mobility I need to really pull the bar


good shoes
avia’s? or adias? or adidas?

the cheapest ones with the best value – penlays

when STARTING EVERY LIFT, remember to keep your BUTT DOWN LOW, BACK STRAIGHT, and your HEAD UP HIGH…for EVERY LIFT…whether its a deadlift, clean, or a snatch.