Father Andrew's Hot Body Gym

March 26, 2010

The Misguided War on Fat

Filed under: real talk — Tags: , — joshuaeller @ 8:29 am

Here at FAHB Gym, we’ve been trying to jump onto the bandwagon pointing out that Conventional Wisdom (as Mark Sisson calls it) concerning diet and exercise, is crumbling. Just in case you haven’t drunk the cool-aid yet, here is a great article from Slate magazine (h/t Joy Wattawa) about how the scientific community itself is starting to second guess what has been it’s mantra for over 30 years – that high fat is bad and leads to heart disease. As it turns out, they’ve been just plain wrong. Saturated fats are good and refined carbohydrates are bad and are the true source of the problem. As it turns out, it isn’t even true that all LDL cholesterol is bad cholesterol.

One of many great points in this article:

“The link between carbohydrates and heart disease is also supported by LDL particle data. In a 2008 study published in Nutrition Research, researchers reported that subjects who followed high-fat, low-carb diets for eight weeks experienced a 46 percent drop in blood concentrations of small LDL particles, while those who followed a high-carb, low-fat diet experienced a 36 percent spike in them. What’s more, processed carbohydrates lower “good” HDL cholesterol, whereas saturated fat increases it.” (emphasis mine)

And here’s the link to the article: http://www.slate.com/id/2248754/pagenum/all/#p2

March 14, 2010

Workouts for the week of March 14

Filed under: workouts — Tags: , , — joshuaeller @ 7:44 pm

WOD 1 – Tuesday

Seven rounds for time of:
7 Power Cleans (135/95 lbs.)
5 Push Presses (135/95 lbs.)
40 Yard Bear Crawl

WOD 2 – Wednesday

(as always, all reps must be completed without postural deviation)
and then

As many rounds as possible in 10 minutes of:
5 Deadlifts (use 80% of today’s 4-RM)
10 Pull-Ups
15 Dynamic Push-Ups
(Push-ups – Adv.=Slapping Chest, Int.=Clapping, Beg.=Pop Hands Off Ground)

WOD 3 – Friday

Skill Work – Take 10 minutes to practice kettlebell single arm swings and kbell cleans,
and then,

Five rounds for time of:
400 meter run
15 Kettlebell Swings (32/24 kg)
25 Knees to Elbows

WOD 4 – Saturday

“Cindy” (As many rounds as possible in 20 minutes of…)

5 Pull ups

10 Push ups

15 Squats

March 7, 2010

Workouts for the week of March 7

Filed under: real talk — joshuaeller @ 10:14 pm

WOD 1 – Tuesday

Squat Cleans

Work up to a moderately heavy 3-rep set and then,

Rounds of 21, 15 and 9 reps for time of:
Squat Cleans (135/95 lbs.)
Ring Dips

WOD 2 – Wednesday

Push Press

and then,

Three rounds for time of:
400 Meter Run
12 Handstand Push-Ups
21 Pull-Ups

WOD 3 – Friday

Skill Practice – Pistols

Spend 10-15 minutes on drills to improve your single-leg squats,
and then,

Rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:
Kettlebell Swings (24/16 kg)

WOD 4 – Saturday

Snatch (squat or power)

and then

As many rounds as possible in 15 minutes of:
5 x Power Snatch (115/75 lbs.)
20 x Walking Lunges
20 x Knees to Elbows

March 2, 2010

Workouts for the week of March 1

Filed under: real talk — joshuaeller @ 10:37 am

WOD 1 – Tuesday

Push Press – 3-3-3-3

1) Five rounds for time with a partner:
135 pound Thruster, 15 reps
(You rest while your partner finishes their set, then trade off)


2) Run 400 meters x 4 (rest 2 minutes between each run)

WOD 2 – Wednesday

Power Clean
and then

On the minute, every minute, for 12 minutes:
2 Power Cleans (use 80% of today’s 1-RM)
5 Pull-Ups

WOD 3 – Friday

Back Squat
and then

Five rounds for max reps of:
1 Minute Max Pull-Ups
1 Minute Max Double-Unders
1 Minute Rest

WOD 4 – Saturday

For time:
600 Meter Run
25 reps each (using ONLY the bar) of:

  • Bent-Over Row
  • Deadlift
  • Hang Power Snatch
  • Front Squat
  • Shoulder Press
  • Push Press
  • Overhead Squat

600 Meter Run

NOTE: Each time the bar is set on the ground for rest = 10 burpees

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