The FRAT Paleo Challenge

January 24th, 2010: This week's programming link!

http://www.delta5fitness.com/forums/viewtopic.php?f=7&t=16

DELTA 5 FITNESS forum is the FRAT's new home!

http://www.delta5fitness.com/forums/

Register ASAP! See you all there!

January 22, 2010: Our Last Day at Typepad

I hope everyone is excited and ready to move to the delta5fitness.com website! And I also hope that you are all enjoying the programming I've been developing. Sectionals are coming up fast!

I will leave this website up and hopefully have a redirect of some sort by tomorrow. I am meeting with the webdesigner tomorrow, and we hope to give you not only a main page to comment on, but also a forum as .com does. Oh, and unlike those other guys, I promise to give you your right to free speech. It doesn't get any better than that!

I must say I've been stressed to high heaven. I took the SDPD polygraph test today, and I think I passed. I was told that they would have their decision for me by next week. I'm keeping my fingers crossed!

I also noticed that Coke Zero is yummy, although I know better. Lately I've been getting sweet cravings, and I did not put the two together until Patty mentioned one night "maybe that diet soda is making you crave sweets! I should have known better!

(BTW, I did have some brownies and ice cream last night)  :D

January 20th, 2010: Active Recovery day

...and as some of you saw, we are now populating Delta5Fitness.com. I will be making things happen over there starting tomorrow! You can bounce over there if you're okay with the clutter and messiness of a new webpage.

I will let everyone know when the full shift over will occur. Think very soon!

For tomorrow:

Foam roll, Stretch, Ice, in that order. Focus on your tender spots.

January 19th, 2010: "Fight Gone Bad!"

Shoulder Press 5 sets of 3 heavy
Bent over Rows 3 sets of 12 strict
Knees to Elbows 3 sets max reps
"Fight Gone Bad"

Break the strength and METCON portions into morning and evening workouts if desired.

January 17th, 2010: this week's programming

Monday:
Snatch 6 sets of 3 @ 65-70%
Back Squat 3 sets of 5 heavy!
Run 800 meters 3 rounds with 5 minutes between rounds

Tuesday:
Shoulder Press 5 sets of 3 heavy
Bent over Rows 3 sets of 12 strict
Knees to Elbows 3 sets max reps
"Fight Gone Bad"

Wednesday: Active recovery day

Thursday:
Clean & Jerk 6 sets of 3 @ 65-70% of 1 rep max
Front Squat 3 sets of 5 heavy
Weighted pull-ups 3 sets of 5 heavy and strict

Friday:
Deadlift 3 sets of 3 heavy!
Snatch grip deadlift 3 sets of 10 @ 80% of Snatch 1 rep max
25 Broad jump burpees x 4 rounds, 3 min rest between rounds

January 16-17 Weekend, 2010: new website announcement!

Rest this weekend. You all deserve it!

Delta 5 Fitness will have it's own dedicated website by Monday! The address will simply be delta5fitness.com. After it is fully functional I will shut this site down and concentrate on building that one. It will have a comments section and it's own forum, which I am VERY excited about. I will encourage each one of you to not only comment on the daily blogpost, but also post your training/nutrition log on the forum. I will lead the way and facilitate that portion of things. The new site will be so much better! :)

Soooo... did anyone read that journal article from yesterday?

Hunter-Gatherer Diets: A Different Perspective
http://www.ajcn.org/cgi/content/full/71/3/665

Post thoughts!

January 15th, 2010: make up day

Make-up lift day (Get in whatever lift you missed from Mon, Tue, or Thurs)

Rest 10 minutes, then 3 rounds of:
400m run, 
15 Thrusters @ 135#, 
30 (15 EACH hand) KB Snatches @ 16-32 kg (relatively heavy on both movements)

Post your workout!
~~~~~~~~~~~~~~~~~~~~~~~~~
Hunter-Gatherer Diets: A Different Perspective
http://www.ajcn.org/cgi/content/full/71/3/665

Post thoughts on this article. Any new takeaways?

I'll share my thoughts on my recent Paleo revelations this weekend.

January 14th, 2010: Slow lifts

AM: Front Squat 3-3-3, Shoulder Press 5-5-5, Deadlift 3-3-2-2-1-1-1

PM: 5 rounds for time: 12 C2B Pull-ups and 25 Push-ups

Combined in one workout:

Front Squat 3-3-3, Shoulder Press 5-5-5, Deadlift 1-1-1

Rest for 10 minutes, then:

3 rounds for time: 12 C2B Pull-ups and 25 Push-ups

post results! :)

January 13th, 2010: Happy 18-13-9 Paul!

Our very own Paul Casimir turns 40 today! So in his honor, I'm programming a special birthday WOD for him and anyone else who feels up to it:

Casmir's anti-aging strategy:
18-13-9 rep rounds for time of:
power cleans (40-50% of 1 rep max)
burpees

have a good one Paul! :)