150414 – Keep it Simple Stupid


9 simple ways to manage your health, energy, fitness, and body-weight.

  1. Eat real food.  Green veggies and proteins that have mothers and faces are the best choices.
  2. Avoid sugar, grains, unhealthy fats, beans/legumes, and other poisons.
  3. Align your carb intake with your weight goals and activity levels.  50-100g/day is the weight-management “sweet spot”… below 50g is effortless weight loss.
  4. Move frequently at a slow pace: Get between 2-5 hours per week of moderate aerobic exercise.  Hike, bike, jog, etc. at a conversation pace.
  5. Lift heavy things: Conduct 1-3 brief, INTENSE sessions of full-body functional movements, like squats, presses, snatches, C&J, and gymnastics.
  6. Sprint: Go “all out” once a week.  Run, Airdyne, bike, row short (20-30sec) ME intervals with long rest periods 5-8 sets.
  7. Get 7-8 hours of sleep every night.  Nap when you get a chance.
  8. Get 15 minutes of direct sun exposure each day… or take a Vit D supplement during the winter.
  9. Play! Find time to let go, disconnect, unwind, laugh, and have fun OUTSIDE each day preferably with a friend.

“Improve your quality of life… frequently get seriously out of breath.”  Erwan LeCorre.



1) Power clean – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%

2) Snatch balance – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%

3) Good morning – work up to 3 sets of 5x at moderate intensity.  Heavy, but PERFECT.


10min AMRAP


10x Burpee


CFV Tuesday WOD

Some running, then…

15min AMRAP

7x Pushpress 135/95#

10x OHS 135/95#

15x K2E


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