We’re week 3 into the Lifestyle Improvement Event. And I get questions daily – Is this ok? Can I have this? What about this? And there’s one common theme to all of these questions – the product in question is a Paleo-ized version of a forbidden food.
Paleo crackers. Paleo cookies. Paleo bread. Paleo muffins.
The main ingredients in most of these include coconut flour, almond flour, and/or arrowroot flour. All of these are VERY high in calories and relatively low in nutrients (once baked).
Is it okay to have a “Paleo-treat” once in a while? Absolutely. They are much better than Oreo’s or Ritz. But they shouldn’t be a staple of your diet. Your staple meals should be meat, vegetables, and healthy fats. I know, I’m a killjoy. With the LIE, we’re trying to create better habits. Not just substituting one kind of bread for another.
So. All that to say, if you feel the need to indulge in some creative “healthy” versions of the foods you miss, go for it. You won’t lose any points for it. However, if you want the best results possible from the LIE, stick with meat and veggies.
Deadlifts x3
60-65-70-75-75
Floor Wipers x10
3-4 sets building in weight
Core Cashout
ACHIEVE NEW HEIGHTS! MASTER THE ROPE CLIMB!
Whether you are entering a Spartan Race, overcoming your fears, or just looking to master this old school gymnastic skill, Blake & Shane will take you through the various progressions and techniques and have you hitting the “Easy Button” in no time! (click picture to register)
Can you Please cancel my 6 am sorry for short notice.
Please cancel my 6am
Mobility and Wu x 1
Group mobility and Wu
Deadlifts x 3
135 x 10
225 x 5
315 x 3/335/365/390/420/420 x 3
Floor wipers x 10 (2 count)
135/155/175 one set of wipers on the pullup rig!
Great class Patrick and great work 6 amer’s!!
Cashout, 1 minute unbroken hollow hold!
Deadlifts x 3
60-65-70-75-75%
150-175-185-200lbs
Floor wipers x 10 (2 counts)
55-65-75-85lbs
Great class 😉
Mobility
WU x 2
Group Mobility
Deadlifts x3
60-65-70-75-75
130-140-155-165-165#
Floor Wipers x10 (double count)
3-4 sets building in weight
40-55-65-75#
Core Cashout:
20 Hollow Rocks
Fun class Patrick. Good job everyone!
Deadlift x3
260-295-320-340-340#
Floor Wipers x10
135-155-185#
Deadlifts x3
225-245-265-285-285 (all 15# shy of %’s, but all I could handle)
Floor Wipers x10
135-155-185
And some window wipers
20 Hollow Rocks
Deadlifts x3
60-65-70-75-75%
95-105-115-120-120#
Floor Wipers x10 (double count)
3 sets building in weight
55-60-70#
These actually got easier as I got used to the movement 🙂
Core Cashout:
20 Hollow Rocks
Fun class Patrick, thanks!
Deadlifts x 3
60-65-70-75-75%
105 -125 -135 -145 -155#
Floor wipers x 10 (2 counts)
35-55-55-55lbs
Deadlift x3
#160, 175, 185, 200, 200
Floor Wipers x10
# 55, 65, 75, 90
1 min Hollow Hold (held full min)
Fun Class as always! Welcome to your first nooner Danielle!
Deadlifts x3
250-270-290-310-310
Floor Wipers x10
135-155-175-195
2x1min Hollow hold
good to be back after 1.5 weeks off
wux2
Group mobility and Wu
Deadlifts x 3
135-225-245-275-315-315
Floor wipers x 10 (2 count)
135-155-185-205
1 min hollow hold
mob wux2
group mob
deadlift
135×4 185×3 235×3 245×3
floor wiper x 10
95×10 3 set
hallow hold 1:00
Deadlifts x 3
60-65-70-75-75%
85-95-105-115-120-120# (yes I did an extra set…..crazy I know)
Floor wipers x 10 (2 counts)
3 sets at 40#…….uugghh…..these were really difficult……does flexibility have anything to do with it?
Thanks Mario…..always a pleasure!
Deadlift X 3
135,155,170,185,200,200
Floor wipers 3 sets
55,60,75
Deadlift X 3
225-255-275-295-295
Floor wipers 3 sets
95-105-115-125
cashout: Hollow hold for 1minute