A triple mash-up + the deadlift lives.

Thursday's Workout was a mash-up of three different ideas: Warming up some problem areas, bringing back the deadlift, and non-stop reps.

Part One - Prehab/Rehab
Two Circuits
Shoulder - Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O @ 10 sec each
Hip Flexor Stretch (lunge, twist towards up leg, hold) x 3/3 @ 10sec
Calf Raises x 10
Back Extensions x 10

Part Two
Five Sets
Deadlift x 3 @ 185, 195, 205, 215, 225
(inspired by Hero Training: The Lift an Object Off Someone in Distress Workout)

Part Three
Four Circuits, 45# Bar, not putting it down for 16 sets
Clean x 6
Overhead Press x 6
Front Squat x 6
Bent Row x 6
(This came from Mark Sisson by way of Shape - and I added a circuit.)

Done.

The Deadlift was very important today because I tweaked my back doing it in March and had not done it since. (Deadlifts in a HIIT circuit is a bad idea since form is so important). I was very excited and energized that everything went well with the lift. It was even a little easy, so I did an extra circuit in part 3.

Paleo Links

I sent this in an email to a friend/co-worker who asked me about paleo eating because of my weight loss (100+ lbs) and my body recomposition.

To be a paleo evangelist, I've been slow to share more paleo info. Mea Culpa.

There are several good infographics that can serve as introduction:

The Ultimate Guide: http://pinterest.com/pin/187603140698928379/
Timeline: http://pinterest.com/pin/187603140699905232/
Bacon over bagels: http://pinterest.com/pin/187603140699898825/
Fat doesn't make us fat: http://pinterest.com/pin/187603140697640501/
Paleo/Primal Food Pyramid: http://pinterest.com/pin/187603140697507137/
PDF's from Practical Paleo: http://balancedbites.com/useful-guides

The best overall site for info is: Mark's Daily Apple http://www.marksdailyapple.com. He's got a lot of stuff to sell - I've bought a couple of his books, but the info is free. He calls his stuff Primal, rather than Paleo, because it's his brand.

http://www.marksdailyapple.com/primal-blueprint-101/ is the place to start.

There are few people who do a better job with the actual recipes:
Nom Nom Paleo is one of the top paleo food websites: http://nomnompaleo.com/recipeindex

I am currently using Diane Sanfilippo's recipes and I like them the best, so far. Her brand is 'Practical Paleo' and her FAQ is here: http://balancedbites.com/2013/03/faqs-what-is-paleo.html
and the book at Amazon - Practical Paleo.

Sarah Fragoso's recipes are also quite good and her brand is Everyday Paleo http://everydaypaleo.com/food/. I like her book as well, and it has some exercise basics - Everyday Paleo at Amazon.

The hardcore people - Dallas & Melissa Hartwig - and how I lost another 20 pounds in August - and their brand is The Whole 30: http://whole9life.com/2012/08/the-whole30-program/ and
their book is 'It Starts with Food'.

and finally a list of 25 top paleo websites from Nom Nom Paleo: http://nomnompaleo.com/resources

Yours,
Mike Ray