Another post for the simple not easy archives! With an exorbitant amount of information concerning diet and exercise, it’s easy to be confused/frustrated/apathetic/etc. We’re here to simplify things for you. The latest LbF guide to healthy living is detailed below:
Move like Kids!
When did you move the most in your life? When did you enjoy moving the most in your life? For most of us, these questions conjure up fond memories of recess, making forts or obstacle courses, or playing until the street lights came on. Why do we get away from that? Why do we always complicate things? Kids are the best movers around and they don’t even think about it! They move fluidly, intuitively, and often. Let’s be like them!
Eat like Adults!
Usually I’m against “growing up” but in this case it’s called for. We all know food is the most significant factor in our overall health, yet so many of us eat like we’re still in the elementary school cafeteria. We don’t have a 9 year old’s metabolism and by now our digestive system has some wear and tear. Let’s do as we say kids should do:
We had a blast last year at Misquamicut Beach! This year we’re going to Scarborough! To get Team Laid-back Bizness ready for Bold r Dash on the Beach, we are heading to our own beach on Saturday mornings at 0930. Here are the details:
8 Weeks of Sand and Skills to get you Ready for
3/8/14 – 4/26/14
Saturdays 0930 at LbF
(meet at the studio before a short run to the beach)
$99 includes T-shirt
$75 for previous Laid-back Bizness members!
Refer a friend for a 10% discount!
Sign up now!
At this point in the year, everyone I talk to is “all set” with Winter. Our skin longs for the sun on these cold and short days, we’ve gotten our fill of shoveling and ice scraping, and we’re tired of all those people on the roads who “don’t know how to drive.” We just want to open up the windows and air out our homes and spirits!
After a 6″ dusting, I shoveled out my walkways and driveway before heading to the Sand Dunes with Los Neuty Osos. While shoveling, I applied my raw deadlift strength + kettlebell skills + MovNat mindfulness to get the job done quickly and efficiently.
I was already feeling pretty accomplished and excited by the time the group met at the Park and Ride. After shuttling to the dunes we hiked in the deep snow and charged up the frozen sand hills. From the tops we descended via sled or snowboard. The temps didn’t reach the 30′s but we were all sweating and soaking up the rays of the bright Winter Sun! It was challenging and fun! Sound familiar?
After an hour and a half of work and play, a small group of hearty Osos and one Frozen Clam, drove out to Goddard Park to rinse off. We gathered about 3 minutes before noon, stripped down, sprinted into the high tide (thankfully significantly higher than on 1/1/14), and dried off on the cold sand. The brisk wind assisted in our drying efforts and motivated us to change quickly!
So that’s right, Winter, I now declare you my bitch! I shoveled, sledded, snowboarded, and swam on a beautiful February Day!
The Frozen Clam plunge comes but once a year. However, we’re starting a group for people who want to share the experience on a monthly basis! The following dates are set for our monthly dip. We will meet at Goddard Park Beach:
These are subject to change but mark your calendars now! The plunges will be “all-business” but for those who’d like to keep the party going, we will arrange a post-plunge rendezvous while at the beach.
In 2013 I plunged every month. Here’s what February looked and sounded like (went with the front flip technique since the tide was nice and high):
Many years ago, this blog started as a place for me to post my workouts. I came up with a silly little name and put some stuff out there for folks to enjoy. Since I didn’t like my job that much, I spent lots of time researching and experimenting to provide material for the blog. Anyway, a few years later, it’s predominately for business and gets way more hits when my lovely lady provides the content.
Here’s an old-school style post to recap what I’ve been working on, based on my goal of getting stronger and more skilled. Before getting into this, it’s important to note that my goal for this block was to improve my strength while keeping my skills sharp. Whenever programming my workouts, or whenever I’m programming my clients’ workouts, goals are set to train with purpose.
I chose back squats and weighted pullups because I’m trying to catch up to my deadlift (410×3 last month) and chinups (been a while but always way stronger than pullups). All workotus were done barefoot. My feet were surprisingly sore after the squat sessions.
Skill/CNS Primer – broad jumps at varying distances/intensities. Built up to 8.5′ but my sweet spot for practicing this skill is about 7′.
Back squat sets of 3 @ 135, 185, 225, 235, 245, 255, 265, 275, 285, 295. All reps full range of motion so femur breaks parallel to floor (that kinda sounds bad but you know what I mean). I set the catches on my cage to the appropriate level and tap both sides of the bar ala World’s Strongest Men Competitors.
Weighted pullups sets of 3 @ bw, 8kg, 10kg, 12kg, 16kg, 20kg, 24kg x 4. All reps chest to bar except 4th rep of last set went Adam’s apple to bar.
Fallouts: 3 sets of 10.
B + C). Skill
New KB complex @ 32kg x 5 reps/side. Video below shows the F.L. doing 3 reps/side at 8kg:
Recap – 4 workouts @ 2 hours total. I also did the Salmon Ladder once on Saturday (this time with much longer hair on scalp + face).
Skill/CNS – vertical jump tests. Most were around 23″ but hit 24″ in between squat sets.
Back squat – 295×5, 275×7.
Weighted pullups – 28kgx3, 24kg x 5.
Long cycle at 24kg x 27.
B). LbF Mod
Skill – DL @255 x 20 reps (sets of 7,7,6 with form emphasis)
Main – 3 continuous rounds of:
broad-hurdle jumps (for distance over a 24″ hurdle) x 16
Inv crawl to foot-hand crawl x 100′
Lat swing throw/catch with 30# med ball x 8 each side
Balance x 48′
C). Similar Mod
3 continuous rounds of:
Sloth-shoulder x 4 (sloth is our 155# Atlas Stone)
Inv crawl to fh crawl x 100′
Box/depth jumps @ 30″ x 6
Balance x 48′
Lat swing throw/catch @30# x 8 ea.
Wednesday’s Kettlebell class with Kettlebella was a ball-buster with lots of pressing/shoulder activity.
Recap – 4 workouts @ 2.5 hours total.
Skill/CNS – vertical tests. Most were around 22.5″ but hit 23″ in between sets. I wasn’t feeling quite as springy on this day.
Back squat – 135×5, 275×5, 5, 5, 5, 5.
Wt pullups – bwx5, 12kgx5, 5, 5, 5, 6.
Advanced MOD dated 1/15/14. Used sloth for the deadlits. Only did 3 rounds.
Recap – 3 workouts @ 2 hours total. I also did the Salmon Ladder and Peg Traverse on Saturday.
Week #4 – Rest week!
My favorite! This week I’ll still lead the team at Neuty on Thursday and Sunday but won’t be doing anything strenuous at the studio. My plan is to do 1-2 MovNat beginner Mods at an easy pace to keep the skills going. I’ll likely hold back on Thursday to get a full 7 days of recovery.
Recap – 2-ish workouts @ 2 easy hours total.
That’s an honest look at a month’s worth of training. I got stronger but have work to do. If you notice, I played around with my workout programming. Using the Anaconda Protocol in week #1 gave me a reference for a reverse pyramid in week #2, which helped me choose the weights for the 5×5 in week #3. Some hardcore strength guys may poo-poo this strategy but I found it to be fresh and effective! Plus, I’m a MovNatter first. Strength is a secondary goal.
I love pinterest and I am always on it looking for new recipes, things for my house, and now things for the baby! I came upon a great recipe that looked easy to make and sounded yummy but just had to change a few things so my caveman would eat it!! Lucky for this stormy weather and being knocked up I had no need to go outside and not much else to do so instead of eggs and bacon for lunch a really nice soup has been on the stove pretty much all morning! I made mine on the stove but the woman who I stole the idea from made it in her Dutch oven and I am sure you could also put it in the crock pot all day too!
◦1 lb. sausage removed from casings
◦1 large sweet potato cut up into small bite sized pieces
◦1 large onion, chopped
◦3 strips of bacon
◦3 cups chopped kale
◦32oz. stock –I used and organic veggie stock
◦2 cups water
◦1 cup heavy cream
◦salt and pepper
I started by cooking the bacon in a large cast iron skillet, once fully cook place off to the side for later use. Then I cooked the sausage in the bacon fat, while this was cooking I chopped up the onion and sweet potato and tossed it in with the sausage. The fat from the bacon was pretty much sucked up so I put a bit of the stock into the skillet and covered it. In a large soup pan I put in the rest of the stock, water and cream (so glad I had some left over from making homemade Irish cream!!). I took everything that was in the skillet and put it into the pan. For the kale I then chopped up a bunch and put it in the skillet to wilt down and then placed that in the pan as well! Added some salt and pepper and let it sit for a good 4 hours on the stove. Delish!!
It’s back! Although all of our classes are awesome, this program is my personal favorite!
18 Weeks of Hills and Skills Get You Ready for Probably the Toughest Event on the Planet!
SUNDAYS 9:30 AM
RAIN OR SHINE!
1/26/14 – 5/29/14
1 workout/week – $285 (includes t-shirt)
2 workouts/week – $465 (includes t-shirt)
Special Rates for Current Osos:
1 workout/week – $235
2 workouts/week – $395
If you do this training, you will be in the best shape of your life!
Don’t think you can handle this? Explain why to this guy!
The 21 Day Primal Challenge is not a weight loss challenge (although chances are you will shed a few). The goals of these three weeks are to:
Participants in the challenge will receive:
One Minute of Discomfort for One Year of Glory!