Workout And Words For August 28th – Rib Cook Off

As we all get ready to embark on an 8 week paleo challenge it is important to recognize that not all paleo meals are created equal.   You might have heard someone who follows the paleo diet ask you while you are happily enjoying your carbs “Is that paleo bro?!”.   So what is exactly the paleo diet?  Well let the most trusted site in the world explain it to you….. Wikipedia.

The Paleolithic diet, also popularly referred to as the caveman dietStone Age diet and hunter-gatherer diet, is a modern nutritional diet designed to emulate, insofar as possible using modern foods, the diet of wild plants and animals eaten by humans during the Paleolithic era.[1] Proponents of the diet therefore recommend avoiding any foods that are thought not to have been available to humans at that time, including dairy products, grains, legumes, processed oils, and refined sugar. The Paleolithic diet is a fad diet[2] that became popular in the late 2000s.

So there you have it!  Any questions?  Seems pretty easy right?  Eat meat and veggies and stay away from grains.  If it was only that simple…. All paleo meals are not created equal!  Lets take the example of my favorite time of the year, the Best in the West Nugget Rib Cook Off!  a plethora of tender fall off the bone sweet and savory ribs from more than 20 different world class BBQ cookers.  Seems like a paleo paradise right?  Not so fast!

There is a huge difference between eating 10lbs of delicious ribs and having a more balanced paleo meal.  Fat will still be fat and cholesterol will still be cholesterol no matter if you are eating “paleo” or not.   So when September 15th rolls around and we all start asking the question “is that paleo bro?!”  we should be careful on how fast we answer it.  But in the meantime I will see all of you down at the Rib Cook Off!!





Warm Up:

2 min machine, 25 pass throughs, 15 moderate weight KB Swings


Strength: 10×2 Below the Knee Hang Power Snatch (EMOM)




15 Minute AMRAP

25 MedBall Slams @ 20/16

20 Cals Alt. Machine

15 Push Ups



15 Minute AMRAP

20 MedBall Slams

15 Cals Alt. Machine

10 Push Ups




Pre – T- Spine Smash: OH Extension Bias (pg.

Post – Posterior Chain Floss(pg. 351)





Warm Up:

2 min machine, 25 pass throughs, 15 moderate weight KB Swings



Requirement Practice



14 Minute AMRAP

400 Meter Run

3 Cleans @ 175/120

20 Wall Balls



Superfriend Quad Smash