080629 SUNDAY








Pricing is as follows

$15 CASH for a shirt in the Shed or for pick up

$20 to have a shirt shipped out to your house

If you would like to pre-order a sweatshirt talk to me, we will have those around September- October time for the cold weather.

Sunday SEAL Training

“A Nice Day at The Beach”

Carrying your stuff from the car to the beach (400 Meter Farmer’s Walk)

Tanning on your towel and checkin out the chicks (5 minutes of Sit Ups)

A nice dip in the water (Row 5 minutes for Meters)

Beach Volleyball (5 minutes of Wall Ball for reps)

Digging a cool sandcastle moat (5 minutes of Virtual Shoveling)

Post Reps and Weight to Comments


As Nate will tell you all, Intermittent Fasting is a very good way of losing body fat and improving muscle growth. This is a great link from Travis (the weird guy hanging from the rings with a smile on his face)

How to start intermittent fasting/

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  • Rodil

    Can anyone who is doing Intermittent Fasting post a description of what you’re doing and how it’s working for you? How many days a week, how many hours a day fasting, what you’re eating, any problems, etc.

  • Stavros


    I have been IF’ing for 3 weeks. My schedule has been; 1st week, IF on M/W/F and only ate between noon-6pm. 2nd & 3rd weeks, IF M-F, only ate between noon-6pm. On weekends and Friday night, I eat when I’m hungry. I try to eat about the same amounts of food on IF days as non-IF days. I kept a food log though and discovered that my food intake went down about 20% on IF days. In terms of energy and how I felt. I was very nervous about going to work and having to exert high amounts of energy, right when I got there, i.e. during a fast. With my luck, we did a major drill/training my 2nd day. I actually felt great and was surprised about how much energy I had. Since then, I’ve trained and worked out during my fast and it’s been fine. I learn more about IF each day I do it.

    I can explain more in person, but my attitude towards IF is that I am doing it for the “greater good of my health” not for losing weight. I think a strict Zone regimen is the key to losing weight (if that’s your goal). I see losing weight as a by-product of IF. There seem to be many other benefits besides the weight loss.

    I still eat basically an “eye-balling it” type of Zone diet. I have an idea of what my portions/blocks should be and I eat that. If you’re going to IF, I recommend making sure the rest of your food intake is dialed. Robb Wolf and the IF blog are 2 great resources.

  • Darren

    I have been IF’ing for almost 2 months and I love it. I tried Zoning and it was not for me. to Strict. But I ttok alot of good food knowledge away from my Zone experiance. I IF like Stav, M-F 12-6 (sometimes It is 12-7 or 12-8 but I try to keep it to a 6 hour window, but life happens and I think it is important to longevity of a lifestyle to be flexible. I say life style because I think the benifits of IF are greater than just Weight loss. Although, I have seen about a 6-8 pound weight loss over the two months. My energy feels great, actually really great. I usually work out at around 4 pm(so right in the middle of my eating window, Which has seen to be good for me. But i have worked out durning my fast but I seem to have better energy during my window. I have PR’ed pretty much every workout since I started IF’ing, Have not seen tons of strength gains though. My food choices are much better than before. I eat as much as I can during my window, trying to cut out Breads, pasta, rice, and processed foods. I love it so far and am excited to keep it up.

  • Luca Z.

    I have been IF on and off for about 5 months now, when I started I was doing it every day from 4pm to 9am the next day, but after a while I stopped because it was to hard to do every day, so I took some time off and started a 36 hours fast once a week, I stop eating by 7pm and I don’t eat until 7am of the the second day, the day that I start IF I eat twice my food blocks before I fast,I follow a 20 blocks zone diet, I like it I changed the days that I fast with the same results, positives: I’ve lost some weight, even if it was not the reason why I’m doing it, my body feels great on fasting days, I can work out no problem, great energy level, the negatives: sometime I’m, spaced out, normally in the afternoon and my breath stinks, but I was told that’s because the toxins are leaving my body. For ,me IF is also a mental challenge, working in a restaurant it takes a lot of control not to eat while you work, but I like it, also too, I keep my Sundays off and eat whatever I feel like it, I’m not a saint you know!!

  • J Jones

    I have been IFing for a few years now. I have done everything from regular 24 hour fasts a couple times a week to 18hr fasts every day.

    I have to be careful when fasting and training hard. If hit a metacon (longer, metabolic workout) at the end of a 20hr+ fast, I have a horrible performance. If I don’t eat an hour or two after a hard workout (to continue a fast for example). I tend to feel sore longer and my overall progress gets hampered.

    Lately I have been fasting from 5pm to noon the next day or later (2 or 3 usually). I generally fast Monday night, Wednesday night, and Friday Night (Tues, Thurs, Sat, mornings respectively). This works well with my current workout schedule and busy life.

    I have been fasting so long I don’t remember if I had any weight changes (that was not my original intention), and I can say that all my numbers have gone up (as they should).

    I recently did a 50 hour fast and didn’t have too many problems (only water, tea, and a little black coffee). It was kind of a spur of the moment kind of thing, and something that I had been wanting to try ‘just to see’. Working out was pretty much out of the question after about hour 24 or so. I tried and got tired very quickly. I did drop a significant amount of weight that has seemed to stay off (almost 10 lbs originally, now about 5 lbs).

    If people have got their diets somewhat in order (eating REAL food, minimal sugar, etc), then I recommend IFing. Start with 12hrs and work up from there. Make sure you know how many calories you need and that when you are IFing, you aren’t just cutting your total calories. I’ve used ‘Fit Day’ in the past and had good results (found out I wasn’t eating nearly enough).

    It may not be for everyone but it works for me.


  • Mike Erickson

    Damn. It seems the more I read about diets the more confused I am. Does it have to be so @#$%& complicated? I feel better getting rid of the high glycemic, processed foods and sugar. Protein with every meal, no junk food. Fish oil capsules every day, plenty of water. Something happened last week that made me wonder. There was a retirement celebration last week for one of the engineers where I work (he was pushing eighty). There was a cake, chocolate decadence, you know the one with the raspberry stuff in the middle? I avoided it all day but in the afternoon I went into the lunchroom and there were a couple of pieces left on a plate, bam! I slammed a piece before I could even think about what I was doing. God, it tasted good. I instantly regretted it. But you know what? My workout that night was really good. I did a couple extra reps on each set, including the ring dips to failure where I got 12 reps on the last set.

  • Mark L.

    Mike, I’ll post my CF1 download tomorrow (both Jimmy and I are now CF1 certified–and sore), but I wanted to make a quick comment about your post.
    Zone diet (and to a large degree paleo diet) has a lot to do with regulating insulin releases–and glucagon. These are the two hormones that keep your sugar in the “golden band” of levels that produces optimum performance (not too high, but still sending nutrients into cells–and not too low, and still allowing you to burn fat).
    Going the paleo (an awesome start–and it sounds like your on this track) is really just playing with optimum nutrition. Paleo takes you from “sick” (described as high carb/low fat) to “well”.
    The real problem with paleo is that it’s just sort of a guideline. That is, we have very loose guidelines on what to eat and when. We all know eating is a very time based phenomenon (and, therefore the insulin responses–also time based).
    Eat something, and it affects the next few hours of what you’re going to store, hormone responses to what you ate, what gets sent where (repair, and or storage, etc.).
    The Zone makes an attempt at simplifying things for the dieter (although it is also Rx as calorie restricted).
    Anyway, the diet breaks down carbs, protein, and fat into “blocks” simply based on the response of those two hormones I mentioned (insulin and glucagon). From their chart, you know how many “balanced” block meals you can eat.
    I don’t know how accurate Barry Sears numbers were when calculating these “blocks” and their insulin response were, but based on results (Stavros, JJ, et al.) it definitely gets your performance “humming”.
    Keeping this “optimum balance” over a course of a just a couple weeks, it trains you not only in “how it feels”, but it gives you a great starting point for translating all this “@#$%& complicated” stuff into real world eating. That is, it’s worth the pain in the @#$%& just for the education.
    Nicole (the nutritional guru that taught at the cert) explained that the Zone was mostly a starting point for training in “how to eat”.
    As for your experience on eating a @#$%&-load of carbs and getting some amazing performance right afterwards, this might be a great cue to point you in the right direction (after you’ve had a little higher level experience of working the Zone).
    What I would suggest is starting with a strict zone for a couple weeks (so you can get a great sense of carb/pro/fat balance), then tailoring it in a way that give you a great pre-workout and post-workout eating pattern. Maybe you should add some extra carbs pre-workout and pull back a little on that on your post-workout meal.
    This will help you “do it all” so to speak.
    In reality, the only thing that has complicated our eating is that we now live in an agrarian/capitalist society that “sells what sells”. For example, our food pyramid is designed by the department of agriculture. Their mission statement is to maximize the performance of our economy, not necessarily to feed is in a way that is optimum to our “performance”.
    In addition, eating a bunch of carbs just feels good (just like doing crack feels good).
    That said, if you are eating cake, and getting better WOD performance, I’m guessing there’s something goofy on your “mix” of carbs/pro/fat prior to your workouts–or all along the way. That is, as your trying to feel your way through a paleo diet, things aren’t truly “in stable balance” with mathematical precision.
    That is, while it might be “paleo compliant”, maybe you’re not getting enough carbs and sustaining enough glycogen reserves to get you through it.
    So, again, my Rx would be “zone for 2 weeks”, then, play with it to suit you.
    Personally, I wouldn’t want to have to measure my food for more than a couple weeks, anyway. I have 2 kids, a wife, a marriage, my Lord, and a 50 hour a week job and a bunch of hobbies I want to maintain. Having to make my eating and athletic performance my LIFE is basically not an option for me for more than a couple weeks of “trying something out”.
    Anyway, I hope that helps, and I hear your cry!

  • Mike Erickson

    Great post! I can tell you’ve got tons of energy left over from the cert!

    “Zone for 2 weeks”,.. . Yeah, I gotta do that. That includes weighing everything, do you have a scale? Where do you get those suckers? I guess I’ll look around.
    “Having to make my eating and athletic performance my LIFE is basically not an option for me..” Same here. I’ve gotten excited about CF and the paleo/zone diet while talking to my wife, she said “DON’T try to make me do that!” End of discussion. So I just leave the zone books, Cordains book and “Good Calories, Bad Calories” laying around and hope for the best. My wife likes to make pasta dishes, doesn’t particularly like fish and doesn’t eat red meat much at all. I’m pretty much on my own. It’d be great if there were cooking classes on weekends. I’ve never even owned a grill.
    You are right, I was neglecting carbs. I’ve been walking 3.5 miles at noon at work, fairly brisk pace. Just started doing that this month. For lunch I would eat perhaps a can of sardines, an apple, a few almonds and walnuts, a cup of green tea, pop a few fish oil capsules, that’s it. Then go home after work and do a SS workout. It’s was going okay but sometimes I was feeling a little puny. I think my muscles hadn’t been able to get a glycogen recharge on the carbs I was eating. I’ll rethink all that. Thanks for your thoughtful and detailed reply. I really appreciate it.

  • J Jones

    Good comments Mark.

    Mike, you also might want to look into yams as a carb source. They have much more of a ‘carbohydrate wallop’ but they have lots of good nutrients in addition to not being very allergen prone (not many people are allergic).

    Hot yam with melted butter and cinnamon. . . More like a desert than food.

    I think the MOST IMPORTANT thing that people realize (and Mark stated it), is that everyone is different. Until you start somewhere and consistently keep track of how you feel and your performances with different foods, you’ll be wandering around in the dark confused and hungry.


    PS for food preparation info make sure you are reading the Performance Menu. You can also get Scotty Hagnas’ book:

    “Cooking for Health and Performance E-Book”

    And Coach Rut’s DVD:

    “Eat Time DVD”

    (both are found through the “Catalyst Athletics” website linked in the right hand column.