Monday, November 7, 2011

Back into Primal...




A primal peek...
 



Slowly getting back into primal outdoor fun. I have been pretty tired from it even though it's "easy" - just done 10x100m sprints yesterday and a 30 minute random climbing session today. Love it!

I will get a proper post done in a couple of weeks, there have been some good discoveries...

Saturday, September 10, 2011

Primal Synthesis - An Idea Worm


Sometimes ideas are like worms in the ground, wriggling through the earth and then emerging to the surface for air. So here's my worm of the moment.

Erwan Le Corre, founder of MovNat, presented at the Ancestral Health Symposium recently and I think it's a great paper that provides a summary of the human condition and MovNat's role in fixing it.  There are also some nice sound bites such as:

The future will belong to the nature-smart.
We live in a zoo and have become zoo humans.
Lifestyle can be more important than genetics.
you must train more broadly yet more specifically.
At one point he takes on general physical preparedness, or GPP versus the SAID principle:

Let's take the example of a basic pull-up. From a GPP standpoint, it's an upper body strength conditioning skill. From a MovNat perspective, a pull-up is one of many climbing movements because there are many many others. Does pull-up training prepare you well for any climbing situation? Like climbing a rock, climbing a wall, a rope, a bar, a pole or a tree? Here we have a very fit individual, at least from conventional standards. Please forgive the video. That's technology sometimes, it doesn't work. That individual is rather confident in his fitness level, since he's able to perform several explosive pull-ups in a row. Now let's see the same individual trying to climb on top of the bar. It's quite surprising that he can't, since the individual looks quite fit and strong. Apparently, he is trying out the MovNat technique he's seen on YouTube. But though you may be conditioned to perform countless pull-ups, climbing atop of a bar like this is a totally different game. And unfortunately, more pull-ups in the gym won't do. More general conditioning doesn't work. Why's that? Because of the SAID principle, Specific Adaptation to Imposed Demands. Those demands can be environmental. For instance, the horizontal bar is the environment. We frequently see people who can normally perform plenty of pull-ups on a regular pull-up bar getting challenged with the exact same drill on a thicker bar because pulling your body up hanging from the bar imposes a greater demand. You need stronger grip, hand grip. And to develop that physical, specific physical adaptation, you must change your environment you're interacting with in order to condition specifically.

In the end, Erwan basically upholds skill over pure work capacity:
So conclusion one: There's more to real-life preparedness than work capacity alone. And conclusion two, the most important: Apply the SAID principle, be specific. Directly practice the types of movement with the kind of effort you will need to perform them. In a nutshell, stick to reality.
In simple words, moving evolutionarily and naturally is moving in ways which resemble how human animals have been moving in nature for millions of years. Movements must be highly practical and adaptive. So of course some exercise is always better than nothing, especially if you do it in the green. But doing pushups and sit-ups and other drills of this kind in the woods, even if you're shirtless, and wearing minimal shoes [laughter] does not make your exercise evolutionarily natural; it's conventional fitness you do outside.

So do I feel silly now - since that is pretty much what I am doing currently? This year I have trained Primally (very similar to MovNat) and found myself wanting when it came to strength, intensity and even endurance. I was fit enough and had great fun, but when I did the Coastal Challenge run I needed more endurance than I had, and when I did the CrossFit NZ Battle Royale I didn't have much strength or high intensity capacity. So now in my training for the Auckland Half Marathon, I have gone back to the more disciplined approach combining CrossFit Endurance training with CrossFit style metcon sessions. It's gruelling and not as much fun, but I still like it, and feel like it will work as a half marathon training plan. But after the half marathon is done, I want Primal Synthesis!

I like the Spartan training quality of CrossFit and the fun and freedom of Primal training, but switching from on to the other is not the way to go. Hence Primal Synthesis:

Damned if 20 minute workouts are enough, CrossFit Endurance has a place at my table. My appreciation for CrossFit is the fitness spectrum it upholds, whereas MovNat promotes natural, adaptive movement. Somehow, soon, I am going to try to find a way to put it all together for truly Un-Zoo fitness. So I guess I don't feel silly, yet...

Side note: Clifton Harski of MovNat who has a CrossFit background is kind of already there - he's mixing it up during the week like this:

Getting good at all of it is pretty simple: do some strength work, some mobility and agility work, some conditioning, some play, sleep well, eat well, and don’t obsess over arbitrary aspirations to take your back squat from 450lbs to 455lbs, or your 10k from 40 minutes to 39 minutes.
  • Monday: Strength and Power @ gym or with rocks outside
  • Tuesday:rest, or MovNat Conditioning or Basketball or yoga
  • Wednesday: Rest, or conditioning with MovNatting
  • Thursday: Strength and Power @ gym or with rocks outside
  • Friday: Rest. Foam Roll and TV with stretching, or a massage.
  • Saturday and Sunday: 8 hour MovNat workshops and practice. Endurance.
Whereas my planned version is this: (not necessarily in this order)
  • Monday: Lift Heavy
  • Tuesday: Heavy conditioning
  • Wednesday: speed/intensity/power
  • Thursday: CFE Stamina TT
  • Friday: unweighted conditioning & body skill
  • Saturday and Sunday: rest, outdoor work 

 

Monday, August 15, 2011

"Un-Zoo" surfaces at the Ancestral Health Symposium

If you google Un-Zoo you don't get much that makes sense in the evolutionary context. Paleo or Primal, yes, Un-Zoo, no. Mostly you will get stuff about some archiver software, and this link which has a bit of cred (I told you its not new). So I was pretty happy to once again see the 4th dimension working overtime with "The Un-Zoo" concept hitting the Ancestral Health Symposium thanks to Joe Durant presenting on Wild Animals, Zoos, and You.

The photos say it all - "the cage should not be around the animal".  Just one point of order though - we do live in a zoo...what's good for the goose is good for the gander! And the cage is not just a cage...



Monday, August 1, 2011

Seasonal revisited


I found this post on a blog called Critical Mas that i thought was a bit of a snap on the concepts i had been ruminating on: concluding-seasonal-strategies-for-fitness-and-nutrition and he referred to nephropal.blogspot.com for the more original detail. Here's a couple of conceptual pictures.






Here's where my head was at originally:

I also align three different eating modes roughly by season;
Spring - Pure Paleo - the strict version that leans you out

Winter - Lacto -Paleo - includes dairy to complement the strength focus
Summer/Autumn - a mix of Primal Blueprint and Paleo 2, plus some holiday mode eating!


Critical Mas provides some seasonal strategies that gel with me; autumn, winter, spring, summer.
The only difference is i was slightly out of kilter with my concepts - thinking of winter as growth rather than repair time. i got summer right though!
Anyway like I said - it gels with me and I will give it a go. Things were starting to get unruly the other way!

Monday, June 13, 2011

The Paleo Movement versus "individual optimality"

I like fruit. I have already come to my own position on fruit within the primal paradigm which is; "I like it - it's good for me and it fits my lifestyle".  So it's good to see some new thinking on fruit within the evolutionary context. The post on  freetheanimal is impressive - both in its attitude and its insight. I look forward to his post on "individual optimality". Meanwhile Denise Minger has done a great job addressing some of the myths of the modern paleo movement related to fruit. It is pretty ironic that a movement that started out questioning conventional wisdom also has plenty of its own myths - that is corruption for you. Good on these guys for poking the borax and maintaining the truly "evolutionary perspective".

Then on the flipside there is this: the robbwolf rebuttal. The protagonists of conventional wisdom have reviewed the "paleo diet" and found it wanting, so Rob Wolf had to step up to slay the dragons of mis-information. Good on him too!

We will all get there in the end, and it will be; here are the basics, but there will be individual optimality.
Bring it on. I guess the whole9life guys saw it coming when they created the Healthy/F-Off scale?

Oh - and I have a position on milk now...it's not for me! Other full fat dairy yes - milk no. That's individual optimality in motion!

Sunday, May 29, 2011

Winter's Intent

The cold snap has just arrived and my kettlebell is sitting in the boot of my car ready for the chilled morning start. I am transitioning from the primal freak of summer to the grim Russian comrade of winter!

Over Winter the Primal Ginea Pigs have gone into hibernation, but are being replaced with a much more hard core (well, we will see...) group of endurance bunnies who i will call "the Winter Comrades". We are all entered into the Auckland Half Marathon, and we are going to nail it. Before that we have the "Tough Guy" in Auckland, July - also to be fully blitzed!

Meanwhile, my un-zoo-ness is spreading to broader concerns shared by others such as in this blog: Richard Louv's - new nature movement and more here...- primal living should be more than just food and exercise...go the un-zoo!

Thursday, May 19, 2011

Where the heck did Autumn go?

Where has Autumn gone? I think I went into hibernation early. As usual I have experimented with my seasonal training and come up with some changes.

Over Autumn I adopted the Primal Blueprint Fitness plan from Marks Daily Apple as a way of chilling out after an active Summer, and to see what it felt like to train in a purely primal format of sprinting, lifting heavy things, doing the primal workout of the week, and moving frequently at a slow pace.

The verdict? Too boring for me. It will make a great easy week for when I need it, but my mind and body requires a bit more action than I found doing this plan. I have lost my capacity for intense workouts over this period as well - not good! One thing I will say though, I have got stronger, progressively moving through the primal movements (pressup / pullup / squat / shoulder press / and planks) so currently I am doing decline pushups, plyo pullups, single leg box squats, half handstand pushups and advanced planks. So I will keep that for next time...ideally I will be knocking out clapping or weighted pushups, muscle ups or weighted pullups, handstand pushups and advanced spidermans at the top end of the plan.

But next time I have tweaked my season to be more than just balance/maintenance based - it will be more about skill development. With that in mind, I have "unbundled" CrossFit across the week so I do one track day (CrossFit Endurance), one weight day (kettlebells for me), one gymnastic day (CrossFit gymnastic skills/American Parkour WODs), one day for the Primal Blueprint Bodyweight progressions, and one day for a Primal workout of my own design (more fun).

For now though, its nearly time to grow a beard, cosy up for Winter and get some real good kettlebell workouts in, pretend to be a Russian... Plus we are going to start up a little half marathon training group from work, doing CrossFit Endurance intervals to prep for more frequent workouts over September/October. Should be fun - movement stops the chill!

Tuesday, April 26, 2011

Re-thinking my thinking.

I have been going through a revisionary process of late. Dr Kurt Harris of PaNu has been a key influencer on me due to his rational repositioning of his place in the paleo world. Basically he has tried to cut the BS that has grown out of the paleo movement and get back to the science; relaunching PaNu as Archevore:  “An Archevore is someone who eats based on essential principles, and also someone who hungers for essential principles. Take your pick.”

Kurt put together a model to represent his position, recreated below:


 
Essentially he is all about eliminating the Neolithic agents of disease to promote good health. The 3 Neolithic horsemen; wheat, fructose and excess linoleic acid are the key bad guys here. Here’s his word on it: paleo-20-a-diet-manifesto

In terms of my revision, I have relaxed about potatoes and rice to some degree, but have reduced the role of nuts and seeds. Dairy, rather than being a “primal vice” becomes in fact an essential element. The role of fruit  (fruit-fructose-availability-seasons) and olive oil (defending-olive-oils-reputation)  are the only sticking points for me. Both of my counters come from Sisson– he has stood up for olive oil in a way that makes sense to me, so it stays on my plate, albeit in moderation. Fruit is going to be seasonal for me (my seasons are weather/movement based) – I will try to keep it to a minimum over autumn/winter, but when the sun starts to shine and the movement levels get higher – I am ok with the idea that the activity, the sunshine and the fibre limit the negative fructose effects.

I have also been tweaking my training plan; the weekly cycle of new/respect/favourite/shock is too much admin and a bit too fixed, so I will ditch it while maintaining the spirit of the concept in my overall training.

As a result of over-training primal movement over summer I have put together a synthesis of a balanced Primal Blueprint type programme that integrates both primal chilled training with intense crossfit workouts. The basic elements are movement skills, lifting heavy, restorative activity, sprints, body movement, and stamina. The one constant across the year is lifting heavy things, and sprints.

The other thinking I have done is on the “Un-Zoo” concept. Check out the picture below;



Basically I want Un-Zoo to be less restricted as a concept than some of the others out there in the evolutionary milieu. The revision of Paleo 2 is nice within the context of diet and health, but there is a bigger picture to be a part of. Un-Zoo is just another word for freedom after all. So I have tried to conceptually position it alongside some of my favourites within the fitness, health and lifestyle categories, while allowing the Un-Zoo idea trickle beyond limitations of definition…lets see where it ends up.

Wednesday, March 30, 2011

End of the summer season - primal learnings

So that's it, Summer is done. Wistful Autumn is here!

What primal mindfuls do I have so far?

  1. You can have too much of a good thing. I tend to think of myself as a mindful eater, but it's still easy to fool yourself into thinking you are in control when really you ain't! It's always good to step back and take a look at the bigger picture to see the real story. The same for training - I tried to gulp down as much outdoor primal activity as I could, but I needed more balance to get the most out of it.
  2. Barefoot versus Shoes. It turns out for me it's not a war of two philosophies, rather it is about "if the shoe fits". By that I mean; barefoot is great for some things, like feeling good on your feet outdoors, and training more in tune with nature, and developing strength that you can't do with shoes. But shoes are a performance aid, and when you want to attack an event that requires foot protection - the shoe fits.
  3. Renewed respect for nature. I love it and fear it. Playing in nature is one of the greatest things in life, but it can bite you back when you least expect it. 
  4. You need to speed up and slow down. My current thinking; CrossFit training gets you more comfortable with the uncomfortable, whereas Primal training is a bit more"zen". I think the intensity of CrossFit (or other aggressive sports) and the  flow of Primal training (or MovNat, or other chilled or exploratory sports) are both required for true balance.
So over Autumn I will be in search of balance, that's what all the above is really about after all... 

Monday, March 28, 2011

Primal Guinea Pigs Gone Bad

Bad Guinea Pig!

The Primal Guinea Pigs have gone bad!

After a good start from the um...start, the PGP's have all fallen from grace.
Wife and Sister In Law have pulled the work/life stress card, food standards have slid, training is minimal.
Work colleague has actually been very good with the food, but a bit slack on the training. And she had an impressive carb binge in the weekend! check it out!!!







To be honest, I have not been a good mentor, I have not held their hands through the process,  - more like cut them adrift...and my own un-primal food binging has crept up lately (photos withheld).

So what are we gonna do about it? REGROUP!

I have booked a potluck dinner date for us all to get together and eat-talk primal. And from there it will be time to set the next fitness assesment. Dates and events create motivation! Maybe we will find a race to enter...this one looks good: http://www.runwaychallenge.co.nz/

Go the primal Guinea Pigs!

Sunday, March 27, 2011

My primal favourites week: workouts with rocks, rabbit chasing, tree climbing, log lifting and movement through uneven terrain…

Monday Rock workout:
Using appropriate weight rocks…20 ground to overhead (touch and go), 10 overhead lunges, rock rolls for 10m out and back, farmers walk, uphill run with rugby ball shaped rock – 10 rock throws. Run back.
Only did 3 rounds - was running late
Cows kept me company; extra skill factor was having to doge the cow pats. Whoops, I don’t have that much skill…

Tuesday rabbit chasing:
I chased 14 rabbits in total. Only one good run though of about 350m, all the others were short staggers on uneven terrain. This was probably the most fun workout of the week! You never know when you are going to run until you spot the rabbit, and you never know where you are going to end up running. The one constant is that the rabbits disappear as soon as you take your eyes off them…

Wednesday tree play:
This session is tree based and basically “does what the tree tells you to do”. There are 5 trees; tree 1 is the pull-up/muscle up/jump up tree, number 2 is the climb and circle tree, and under branch shimmy, tree 3 is the jump climb tree with 4 different approaches, tree 4 is similar but is jump and swing through and land, rather than climb. Tree 5 is basically an upper body merry goes round.
Man it was dark! I had to use caution and did not find the KSO Treks that great on the trees – need to be able to jam my feet in more.
 I had fun putting a little circuit together on tree 4 with jump ups and descents that started to get a good flow on.

Thursday log workout:
5 commando pull-ups on a tree (shoulder to branch), 5 log clean & squats, 2 rock cleans and throws over a fallen tree, 5 log clean 7 overheads, walk down hill, heavy rock farmers walk, 3 log flips, over the shoulder log carry uphill and back.
This morning was even darker! I trained with DC, and I was a little worried about him getting hurt. Turns out I should have worried more about myself! I had some great humpty dumpty falls – due to slippery shoes I had on, and the darkness made a huge difference. Usually I can walk uphill with a log on my shoulder fairly well, but it was nearly impossible that morning. That said, the falling was quite fun, I had it under control, and no real injuries.


Friday – “the Grid”
This is called the Grid because you cut a grid through uneven terrain in a varied natural obstacle course. There are tight squeezes under logs, balance walking along branches, crawling through a small tunnel, a blindfolded uphill bear crawl, tree climbing and rock climbing.
I was tired from the weeks training and just did this session as one short round of movement therapy.

This week has got too dark for good primal training so I have adjusted my next week to be “dark friendly’ and then I will do one final primal week in good light after daylight savings ends.

So who else is doing this stuff out there? It’s not just training – it’s living!

Saturday, March 19, 2011

My Primal Training: Respect Week - March

It's been a tough training week - I have been breaking my own rules of avoiding chronic cardio by doing my "Primal Extreme" programme for a little too long (like all summer) - it should really only be about a month long as a kinda "boot camp" extra effort.  But I have been greedy for primal workouts I guess.

Monday:
I did my Mt Eden workout - it's got a rope climb, hill clambering, trail running, downhill bear crawling, some tree climbing, plus sit-ups, lunges and burpees for good measure! I was enjoying it so much I did an extra rope climb and hill clamber at the end.

Tuesday:
Hill Sprints...8 x 200 or so metres. This was just pain - my hill starts gradually and builds up just when the lactic starts to kick in- ugh!  I wore the Vibrams for this and they were good, they seem to be best for my "barefoot" sprint workouts so far.

Wednesday:
"The Ditch Jumper" - this one is pretty bootcampish - it starts with some rock squats, some extended ditch jumps (jump down, climb back up, jump down etc), a sprint to a small hill with some repeated climbs/descents, more ditch jumping followed by a good solid session of monkey bar work such as dead hang pull ups, parrallette push ups, dips, knees to elbows, vaults, box jumps, verticle jumps, bear crawling and some other stuff...

Thursday:
"MovNat 101" - this one is like a "buffet of Movnat inspired activities". It starts with balance beam walking(the darkness in early morning made this more difficult than usual - I had to bail out a few times!), tree climbing, a field sprint, some running through trees, boulder climbing, hill clambering and crab walk descents, log lifting and uphill walking over uneven terrain, finished up with some rock lifting and throwing.

Friday:
"Hill Attack". I trained with Dave (DC) on this one - nice to have some company on this fairly grueling workout. This one "attacks' the hills, or volcanic craters in our case at One Tree Hill. The format is simple; we have  three craters to attack, all with three sides that have a different role to play. The first side is the "sprint effort" - usually it is so steep that it is more of a staggering bear crawl than a run. The decent is best done crab walk style, although it can get pretty close to skiing instead. Quite good fun.
The opposite side is the less steep option, and calls for an uphill and downhill bear crawl, although in the steepest parts it becomes more of an army style arm crawl.(yep, that counts as upper body...)
The last ascent is the 'long effort" and it a pure endurance effort of between 150 to 300 or so metres depending on the crater. Just get on up!
We do easy "transport running" in between craters, and after the nine hill repeats the finisher is a long clamber to the top of One Tree Hill, while the rabbits laugh at us because our legs are so useless by then we pose no threat to them at all.

So I have noticed that my primal workouts that fit into the "respect" week are all very bootcamp style. Next week will be quite different - it's my favourites week! It will be much more akin to MovNat, very elemental with workouts based around rocks, trees, logs, rabbit chasing and movement on uneven terrain. I will try and get some video of some of it.
Till then!

Thursday, March 17, 2011

Harmony Beef & Bacon Sausages!

It's about time I did a food post.  I LOVE FOOD! Real food makes me happy - clean taste, clean feel. Ever since I have been eating paleo/primal/caveman or whatever, I have been much more into cooking.  My wife is not complaining, in fact she would be glad for me to cook every night these days. It's weird, but I get the same feeling from cooking that I do when I am doing some artwork. Enjoying that creative process, and tranquility.

When I started out I clung on to about half a dozen or so recipes that I followed religiously, and that was ok. Now I am much more intuitive, based around the very simple concept of protein + veges + flavour. Flavour being anything from pure butter to spices, to selected herbs from the garden. I have got to the stage where I enjoy the challenge of making a taste sensation out of whatever is left in the fridge or pantry. Real food never lets you down! Here's a dish that I made up like that - it probably doesn't sound that amazing, but I had fun making it  - luxuriating in the green colours of the grated courgette mixing with the browns of the mushrooms, the smell of the butter merging with the garlic - mmmm!

Anyway - here's the flow of it;

Ghee melted on a medium heated pan, some garlic, then a whole  bag of mushrooms, sliced. A little time to settle in, then I added some grated courgette (2) and a couple of sliced capsicums with 4 chopped tomatoes, plus some kumara I had precooked. While all those guys made friends, I cooked the beef & bacon sausages in another pan, in some ghee.

By the way, did I mention that these sausages kick ass? Harmony know what good meat is, and in doing so they take sausages out of the realm of "processed food' back to the real food camp - yeah it's good for you! 

From here I just added  some herbs from my garden that I felt would add flavour in the right way - rosemary, tarragon and basil. End result? Kinda a risotto - ish/roast flavour mix that might be better suited to winter in that it created "cosy" feelings. It got the thumbs up from the wife and that's the main thing.

Saturday, March 12, 2011

The North Shore Coastal Challenge 2011

(sorry for this popping up here, I am still learning about blogging and needed to re post it!)


Ok, so this Saturday March 5th we (Me, Mat peters and Dave Carran - AKA the relay team "The Complex Carbs") did the Coastal Challenge together, 3 legs of 11k each doing the Arkles Bay to Devonport
Run - Walk - Wade - Scramble - Rock Hop! http://www.totalsport.co.nz/events/coastal/index.php

Our main aim was just to enjoy it all and have some primal fun. The weather was completely different to the previous weeks, pouring rain! At least the air was warm, and the sea was warmer.  I was in trouble at the beginning - I couldn't get the tune from Guy Sebastian out of my head (jokes), I have heard it on the radio too much - "who's that girl? just walked into the club?" Oh god! Luckily it went straight out of my head at the start of the race - it could have been ugly if that tune had followed me out onto the course.
I got a good start which is what I like to do, probably around 10 people in front of me when we hit the cliffs. All the primal training I did about 3-4 weeks  out had definitely got me enough stamina to play with for my leg of the race. I was trialling the Vibram Five Fingers My initial review here. Here is what I learnt!

I love my vibrams, but they suck in a race over technical rock terrain. I thought I had got it sorted out during training, but it's different on race day. I always had my doubts, and they were confirmed. So they are great for training in - they make you more skilled and stronger - but when it comes to racing I want some good off road shoes for when I smash my foot on the rocks! Brian MacKenzie of CrossFit Endurance got it right on his Unscared' blog http://www.iamunscared.com/tag/barefoot/ when he compared shoe running to barefoot when it comes to race performance. go the innov8. But go barefoot for training sometimes - it's good for you. I saw quite a few others out there with Vibrams on - I wonder how they found it?

Oh yeah, results-wise, we cam 5th out of 21 teams, 3rd in the 3 team member category. But much more importantly, we had great FUN! I felt pretty damn close to nature that's for sure. There were some great fellow athletes out on the course - I respected the company.  

It's funny though how even when you are not being that competitive, you still want to get good results when you have finished the event. My primal training so far has been really good fun, and does get me pretty fit, but not as fit as when I do CrossFit. However, I have some more primal training experiments to perform on myself yet, and the next one is to create a weekly format that is a hybrid of Primal-CrossFit

Friday, March 11, 2011

Training - W/C March 7th

I have one more full month of pure primal training before I switch into maintenance mode as we head into Winter. So following my system (which is more for my mind than my body) last week I did all new workouts that I had never done before. At this stage that means borrowing from Mark's Daily Apple for some "Workout's Of The Week" or "WOWs" for some easily adopted primal workouts.

Monday was very basic - a 25 minute climb session.
 I just found some of my favourite boulders at One Tree Hill and climbed up and down them for about half an hour. Simple.

Tuesday was a sprint-walk-sprint-repeat session.

Complete 15 minutes of:
6-second Sprint
Walk
6-second Sprint
Walk
Repeat


 I did this in the Vibrams and they were great for this. I found 6 trees to act as a measure that were spaced out about how long it took me to sprint 6 seconds. This one was pure joy and I will be doing this again and again. Pure speed!

Wednesday - the-sweatstone  - break out the rocks!

1 cycle for time:
25 Meters Stone Crawl Push x 4
10 Shot Puts (5 each hand)
10 Overhead Throws
10 Chest Throws

I already have some rock based workouts so I was a bit snobbish about doing this one, but it turned out to be a good one. So it's worth trying new things right?!

Thursday - my workout this time - I trialled a workout that  I created a while back that is Parkour based, - "Parkour primer" - this involved the APK warm up to start with (just the 3 rounds circuit), followed by rail drills alternated with a vault circuit. I had planned to do more, but I was stuffed! I reckon I might add some wall skill work such as wall shimmys, and head to my fave wall for jumps and rolls there. More to be done here, but it shows promise. It takes longer to make your own workouts than to borrow one but it is more rewarding in the long term. Over the next few weeks I will be doing 10 primal workouts all created by myself, and they are my favourites.

Friday and it's back to  MDA's for the last new workout for the week; the explosion-complex.

5 cycles of:
10 Russian Lunges (5 each leg)
8 Explosive Clapping Pushups
5 Explosive Pullups
5 Weight Tosses

I loved this one, short and sweet, it's gonna be a fave.

So all in all, the Marks Daily Apple WOWs are great! Next week I am doing the "respect" week - tough workouts that I grudgingly endure for my own good...





Wednesday, February 2, 2011

So what is going on here?

First words...

I am going deep Primal and this blog is part of the process! That means I will cover all the Primal workouts I am doing, any new ones I create, keep tabs on my Primal Guinea Pigs who are letting me test out how to get them Primal from scratch, and of course share my Primal food explorations!

I am also booked into the MovNat 2 day clinic in May which will be a highlight.

Let's see how many other Antipodean Primalists are in the woods!