3/25/10….THURSDAY..REST DAY…..OR MAKE UP.
THIS IS A HUGE REQUEST AT THE GYM. I NOW CONSIDER THIS THE FOUNDATIONS OF FUEL. -TONY
Here is a 12- step list of what to do. Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you will be. There is no counting, measuring, or weighing. You are not required to purchase anything specific from me or anyone else. There are no special supplements, drugs or testing required.*
1. Eliminate sugar (including fruit juices and sports drinks) and all foods that contain flour.
2. Start eating proper fats – Use healthy animal fats or coconut fat to substitute fat calories for carbohydrate calories that formerly came from sugar and flour. Drink whole cream or coconut milk.
3. Eliminate gluten grains. Limit grains like corn and rice, which are nutritionally poor.
4. Eliminate grain and seed derived oils (cooking oils) Cook with Ghee, butter, animal fats, or coconut oil.
5. Favor ruminants like beef, lamb and bison for your meat. Eat eggs and some fish.
6. Get daily midday sun or take 2-8000 iu vit D daily.
7. Try intermittent fasting or infrequent meals (2 meals a day is best). Don’t graze like a herbivore.
8. Adjust your 6s and 3s. Pastured (grass fed) dairy and grass fed beef or bison has a more optimal 6:3 ratio, more vitamins and CLA. A teaspoon or two of Carlson’s fish oil (1-2 g DHA/EPA) daily is good compensatory supplementation if you eat grain-fed beef or no fish.
9. Proper exercise – emphasizing resistance and interval training over long aerobic sessions.
10. Most modern fruit is just a candy bar from a tree. Go easy on bags of sugar like apples. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation.
11. Eliminate legumes
12. Eliminate all remaining dairy including cheese- (now you are “Orthodox paleolithic”)
2 YEARS AGO LINZY CAME TO ME WITH ZERO WEIGHT LIFTING EXPERIENCE AND VERY LITTLE CONFIDENCE ( oh, and a pastry chef) TODAY IM HELPING HER TO BECOME A S.E.R.E. SPECIALIST IN THE AIR FORCE.
GOOD JOB LINZY AND “LETS GO”!!!!!!!
What a great shot of Linzy Girl!!!! missing the box and everyone in it
Linzy is a certified bad a$#, there is no doubt! She was killing some kipping pull-ups the other day, it was impressive…
Thank you Tony. You inspired me to push hard and not give up. I remember you saying in kickboxing that I should try crossfit. I said yes not knowing what the heck I was getting myself into. It is the best thing I could have done for myself. I have come a long way because of you. Im excited for the training ahead. Also I was deathly afraid of overhead squats and now you got a picture of me doing them. Thats a good feeling.
Tight pic Linz! I too am a witness to ur progress… Great to see…ur awesome girlee, & truly enjoy working out with you…love the extra push!
CHHEAAAAAAAA, LINZY!
Linzy is definately impressive! Focused, strong, and determined.
Tony, What about #11? Why no legumes.? I am already doing everything else on this list and have been for the last five years because I undersand the benefits and the repercussions of the things you mentioned. Can you fill me in. Thank you
Awesome pic Linzy… Ur killin it!!
Today did a WOD from 02-11-10
200m run
21-15-9
Air squats
Push ups
Sit ups
400m run
Time on 02-11-10 37min
TODAY: 11;29.02
HELL YEAZ!!!!!!!
BTW… in February…that was all “modified” . Member Ton?!
Today… everything was STANDARD!!! =) So F’n HAPPPPPPPPPPY!!!!!!!!!
Today did a WOD from 02-11-10 with Bree
200m run
21-15-9
Air squats
Push ups
Sit ups
400m run
Time on 02-11-10 20:55.0
TODAY: 11:16.0
Nice job Carl! U & Bree are doing great!!! What an awesome improvement!!!!
Make up Day 4 Tues WOD:
AMRAP in 12 min of:
3 hspu (to abmat)
3 ring dips (para dips)
3 push ups (Rxd)
9 pull ups (Rxd)
total: 9 rounds
Cool down with 1 mile run & boxing with Big T