Today is a rest day everyone. If you missed a day in the past cycle, feel free to make up with one of the workouts in our archive.

The majority of media attention that we have received lately has been focused on the fact that we have “Zombie” in the first part of our name and that we’re training for a hypothetical “apocalypse”. I was thinking last night about what I could write for today, and I wanted to discuss the Paleo Diet. (Some of you may remember this post.) Due to the recent barrage of interviews constantly asking about my opinions on Zombies, I’m seeing zombies everywhere. This led me to thinking about Zombies and the Paleo Diet.

The Paleo Diet makes sense. Not only is it based upon the Darwinian Evolution of the human race, but it also is easy and simple to maintain. You can eat as much protein, non-starchy vegetables, nuts and fruits as you like (feel free to keep the fruit and nut intake low if particularly concerned about weight-loss) with no need to count calories or otherwise obsess over food. Stay away from refined sugar, processed foods and grains.

Some people need motivation to change their diet. Others just do it as a matter of course. If you’re one of those people that came to this site REALLY wanting to prepare for the zombie apocalypse by becoming fit, then I think you should supplement your preparations with the Paleo Diet.

The Paleo Diet brings us back to a time when humans were hunter/gatherers. There were no processed or manufactured foods back then, and it wasn’t profitable to be in an agrarian society simply because you had to follow your food and there were no domesticated plants available for farming.

In a hypothetical zombie apocalypse, all manufacturing and processing plants will be destroyed or inoperable. It is likely that the world will be without electricity, and what type of idiot starts raising crops with hordes of undead walking everywhere? The remaining human race would have to switch back to a hunter/gatherer lifestyle in order to survive. So, you can get a head-start. Start the Paleo Diet. You’ll find yourself with more energy, losing fat by the pound, and be comfortable in the knowledge that if the zombies do ever come, you’ll already be acclimated to living like a caveman.

Class at Excel Gymnastics!

Come on out for introductory parkour training and some wicked conditioning.

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132
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Cost: 10$. Class includes a group warm-up, as well as introduction and practice of basic parkour movements. Instruction is followed by a short, but intense, conditioning session. Hope to see you there!

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 10 jumping jacks, 10 sit ups, 10 pull ups (may sub with jumping pull ups) and 10 air squats.

WOD 146

Complete 21-15-9 repetitions* for time of:

étudiant:
12 inch box jumps, push ups, sit ups.

avancée
24 inch box jumps, push ups, knees to elbows

traceur
36 inch box jumps, push ups, knees to elbows

If needed sub parkour squats for box jumps.

*For those new to the site, this would work out like this:

21 box jumps, 21 push ups, 21 sit ups, 15 box jumps, 15 push ups, 15 sit ups, 9 box jumps, 9 push ups, 9 sit ups. This workout is to be completed as fast as possible and with minimal rest.

Post your time to comments.

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of 10: 25m quadrupedal movement, 10 jumping jacks, 10 sit ups, 10 pull ups/jumping pull ups and 10 air squats.

WOD 145

étudiant:
On the minute, and for ten minutes, perform:

5 push ups, 7 sit ups and 9 jumping jacks. If you can not complete the round within the minute time frame, stop what you’re doing, perform 2 burpees, and then start a new round.

avancée
On the minute, and for fifteen minutes, perform:

5 pull ups (may sub with jumping pull ups, 7 push ups and 9 air squats. If you can not complete the round within the minute time frame, stop what you’re doing, perform 2 burpees, and then start a new round.

traceur
On the minute, and for twenty minutes, perform:

5 L-sit pull ups, 9 push ups and 11 air squats. If you can not complete the round within the minute time frame, stop what you’re doing, perform 2 burpees, and then start a new round.

These guys have put out many great videos about parkour including their previous strength training and conditioning video as well as their Parkour Thriller Zombies (must see) video.
Now they bring us a new strength training and conditioning video with many more creative ideas on how to condition yourself using various environments! Enjoy!