WOD: 1-8-13

Strength:  Back Squats

5-5-5-4-3 at 85% based on feel

85% was last done on 12-10-12

WOD L1: For time:

11-1 reps of:

Push Press (95/65)
Pull Ups

12 min time limit

WOD L2: 11-1 reps of:

Push Jerk (155/105)
Chest to Bar Pull Ups

12 min time limit


Your questions answered…

Q1)  What about coffee?
A1)  Coffee passes as long as you are drinking coffee and not coffee with milk/sugar/artificial sweeteners/cream/anything that yields an increase in insulin production.

Q2)  What about gum?
A2)  Gum is not paleo!  That one stick of gum you decided to chew will count as your cheat.  Decide now whether that glass of wine later is worth that chiclet now!  Whatever benefits from doing so (better breath or looking cool) are be trumped from chewing on mint leaves.  Furthermore, chewing gum makes your body think like it’s going to be processing food soon, so your stomach acids get ready to digest.   Doing this over time that can possibly irritate your gut, since you are not actually putting any food into the stomach.

Q3)  What about multivitamins?
A3)  You will have to take a look at the ingredients of the capsule and make sure that the gel used doesn’t have any fillers or added sugars.  Also be aware that any excess in the water soluble vitamins you may be taking in that have an ingredient listing of over 100% of the RDA (recommended daily allowance) is going down the drain (you are peeing it out).  As far as fat soluble vitamins, adding more than the required amount may be taxing your liver through the act of processing them (this is particularly true if you already have a balanced diet).  Take a look at your diet and see why you are taking a multivitamin and from there determine if there is a genuine deficiency that warrants their use.

Q4)  When putting your foods into your WODIFY food journal, do you have to submit them to someone or do anything else at all?
A4)  Nope.  Just input your stuff every day (you will forget!) and you will be good to go!

Let’s have a serious talk about fruits and nuts tomorrow,




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