From the blog of Royce Kitts
So I’ve had this hankering as of late for a good buffalo burger; something thick and juicy to sink my teeth into — the essential makings of a good, primal food, throw-down. And with the long weekend here and a little extra time on my hands (whoo-hoo!), I figured I’d take a look around and see if I could find a unique recipe to try out, something a little different from the normal fare. And boy did I find one. Not only what looks to be a helluva recipe, but also a fantastic site! Go take a peek at Cindalou’s Kitchen Blues and see what I mean. I plan on giving the rosemary olive buffalo burgers a test drive this weekend (if the weather will cooperate), and I’ll offer my expert, Paleo-minded critique in a later post. But really, do a little snooping around Cindy’s site for yourselves this weekend. She’s got loads of fabulous recipes and some great ideas over there. And although her site is primarily focused on meals for the celiac/gluten and lactose intolerant, eating this way closely parallels the dietary wants and needs of the Paleo/EF community. Simple substitutions can be made for those meals — especially the vegetarian offerings — that fall short of Paleo/EF expectations. Usually, the fix is as simple as add meat. So easy a fix, even a caveman could do it.
A Pair of Workouts
So I hit the gym on Thursday and Friday mornings, a half an hour each day. Saturday will be a much anticipated, relaxing, watch some college football, off day. We all need one of those now and again, and I’m really looking forward to this one. This past workweek was rather on the brutal side.
Let’s compare and contrast these two workouts:
Whip Snatch x 2’s, at weight
Regular, Weighted Pull-Ups x 2’s, at weight
Voyer Cable Shrug x 8’s, at weight
One exercise followed by the next, in succession, for 3 rounds.
You’ll notice that the Voyer Shrug is linked to the T-Nation site. Now, at first glance, T-Nation may come across as just another bloated, steroid-infused, bodybuilding site. And, to some extent, it is. However, unlike most sites of the genre, it does have an intellectual undertone. Not everywhere, not always and certainly not obvious, but it’s there. Scattered throughout the site, you’ll find articles from the best in the S&C/Physique Training business — Thibaudeau, Waterbury, Cressey, Poliquin, John — one just has to be adept at sifting through all the “dude, I wanna get swole” crap to find the hidden gems. The next step is manipulating that good information in order to make it fit a Paleo/EF/limited time system. And that’s where your’s truly can help.
Ok, so here’s the following day’s workout fare:
DB Snatch x 4’s, at weight
Weighted Dips x 3’s + 10 sec. bottom isolation, each set
3 rounds of this pairing.
Now, the first thing you’ll notice is what seems to be a repeated movement on each day — the Whip Snatch and DB Snatch. The differences between these two exercises, though, are enough to justify their back-to-back utilization. Not what I would have done these two back-to-back in an ideal world mind you, but it is workable. To help things out, I enhanced the difference between these two Snatch versions by beginning each rep. of my DB Snatches from the ground, whereas with the Whip Snatch, I’d began each rep. with the bar at the crook of my hip. The overall theme for both of these workouts — as is the theme for the majority of my workouts — was fast-twitch muscle fiber enhancement.
Now, all things being equal and under a different set of circumstances, I probably would have opted for a different power movement from the DB Snatch on Friday; if nothing else, than to keep my mind fresh. Maybe something along the lines of a Jump Squat or a Push-Press. However, two things were at play in my decision making here, namely (1) the gym will be closed all of next week for renovations, so I won’t be able to weight train for that duration and, (2) the power rack was occupied when I initially hit the gym, and finally (3) I wasn’t about to spent too much of my limited workout time in self-debate over such a trivial issue. Will my body really know that I hit two similar exercises back-to-back? No. I Just picked an exercise and got to work.
So there you have it, a little insight into the exercise selection decision making process. At times it’s akin to being an ER surgeon — decisions have to be made on the spot and, in retrospect, they may not have been the best decisions. But, in the end, as long as the ultimate question can be answered satisfactorily — did the patient survive? — then all can be considered a success.
A quick word about the holiday: remember how crappy you feel shortly after ingesting all those simple carbohydrates? Keep that feeling in mind when you make your holiday eating decisions this weekend. A bite here, a nibble there — hey, no blood, no foul, live a little, right? Yeah, that’s my attitude, too. Just attempt to make the best eating decisions you can under each given circumstance — and don’t go overboard on the iffy decisions. Employ a little willpower. Maybe you can spread the Paleo/EF gospel a little while you’re at it, huh? But whatever you do, have a great weekend and have fun doing it!