Gym: joe bellisano

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Impossible?

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3 ROUNDS
(L)Lunge+Row * 30 seconds
Cross Jax * 30 seconds
Burpees * 60 seconds
Cross Jax * 30 seconds
Mountain Climbers * 30 seconds
Cross Jax * 30 seconds
Spades * 60 seconds
Cross Jax * 30 seconds
(R)Lunge+Row * 30 seconds
Cross Jax * 30 seconds
Plank * 2minutes

Stuck in the Matrix?

One of the best resources that has helped me on my Paleo journey is Robb Wolf’s “Paleo Food Matrix.” He essentially lists out all Paleo-approved proteins, veggies, fats and herbs/spices so that it is easy to see the different ways to combine them all (to keep a high variety in your meal options).

Link: http://robbwolf.com/wp/wp-content/uploads/2010/10/thePaleoSolution_FoodMatrix.pdf.

The only thing the Matrix is really missing is paleo-approved fruits. Fruit quantity should be limited if your goal is weight loss because most fruit is generally high glycemic. Most paleo experts say the best time to eat fruit is post-workout, but personally I love some right before I workout.

Fruit Ideas: apple, orange, mango, papaya, strawberries, blueberries, raspberries, bananas, kiwis, plums, grapefruits, pineapple, grapes, cherries, etc.

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PART I: 5*5
Floor Bench
PART II: 3*15
Chin ups
Ring Dips
PART III: 3 ROUNDS:
Snatch(L) * 15
Snatch(R) * 15
Inch Worm * 15

Mid-flight

Dennis gets explosive when doing his box jumps and makes great use of his entire body to generate momentum and power.

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3 ROUNDS: 1min per * max reps

Plank(R) + knee lift

Push ups

Squats(L)

Jump Rope(jog)
Squats(R)

Push ups
Plank(L) + knee lift
Jump Rope(jog)

Push up + fly

Olga and Maria showing off the guns!

Prisoner push ups + fly:

Start off in a push up position add weight in one hand. Put your forearm, the one with the weight in it, on the floor perpendicular to your body. Perform a push up while keeping your one forearm on the floor and relying on your opposite arm to do the pushing. Once your arm with no weight in it is fully extended, take your arm with the weight in it off of the floor and raise it up until it becomes parallel with the floor. Repeat

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PART I: 3x6-8
Sumo DL(elevated feet)
PART II: 10-9-8-7-6-5-4-3-2-1
DB DL
Swings
Box Jumps

SUPER BOWL SUNDAY

Can the G-men defeat the Patriots in the Super Bowl for the second time in four years???

WE THINK SO!

Looking for healthy options during the big game? Then try out these healthy recipes and drinks:

Food:

Paleo chicken wings

Kale chips

Burger buns and turkey burger

Alcohol:

GO GIANTS!

OFF DAY

AGOGE camp

"The Agoge was the rigorous education and training regimen mandated for all male Spartan citizens, except for the firstborn son in the ruling houses, Eurypontid and Agiad. The training involved learning stealth, cultivating loyalty to one's group, military training (e.g., pain tolerance), hunting, dancing, singing, and social preparation.[1] The word "agoge" had many meanings in ancient Greek, among them seizure or abduction, but in this context generally meant leading, guidance or training." *from wikipedia

Through the course of our time in developing strength and conditioning programs, we have based our our lives and careers on the philosophy of training our bodies the way they were designed to move. No gimmicks, no machines, nothing fancy. Control over body weight , use of kettlebells, and challenging endurance training have led us to continuous success with our clients and ourselves. By utilizing a "Paleo" approach to nutrition, our success has been magnified both in performance and over all quality of life.

Starts this Monday, February 6th, 2012 @7pm. If you haven't signed up yet, there are limited spots available.
Fill this out ASAP to reserve your spot!

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I. 2 ROUNDS
a.) 1min * max rep/per
Lunge row * 30sec/side
Press outs
Prisoner push up + Iso. Reverse fly * 30sec/side
b.) 3min * max rep
Jump Rope
*Break
II. 4 ROUNDS
Gator Push up x 60ft
Frog-pop Squat x 15
Bear Crawls x 60ft

Dangerous trio

Andrea, Al, and Betty Lou were unstoppable as a team during Thursday's night workout! Truly inspiring and motivating!

GREAT JOB!!!

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OFF DAY

Side loading your squats

Rafael enjoys the imbalance of side-loaded squatting!

This exercise is a very simple but VERY effective way to really hit your mid section and engage nearly every muscle in the body simultaneously. It looks like squat, stands like a squat, and IS a squat but it doesn't hit the muscles the same way as a regular squat does! Pretty simply, you're going to just load ONE side of the body and hold onto the bar with one hand (same hand as the side that's loaded) or both. Finding proper bar placement is tricky and can be painful at first -this is why lighter loads are suggested until you get as comfortable as possible with this exercise.

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3 SETS: each # is performed for 1min/exercise/weight. Set is not complete until all three weights have been performed for 1min *max rep. *Breaks between = 1min
1: Sumo DL (90/75/65) or (50/40/30)
*Break
2: Push up, plank, and dips
*Break
3: Swing (45/35/25) or (30/20/10)

*Break

Group effort

Tuesday's night workout. TOUGH workout... TOUGHER work effort! Great job!

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PART I:

DeadLift 8x3

PART II: 4 SETS

Side-loaded Squats x 5/side

Hamstring raises x 10/side

PART III: 8min

Iso. Plate OHS * 3/side

Dive Bombers * 12

D/U * 24

1/2 human... 1/2 machine!

Andrea has always been a machine in her workouts. BUT, now being on Paleo, I can't wait to see where she's at by the end of the challenge!

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PART I: 5min (max rep)
Jump Rope
PART II: 4 ROUNDS
BB Thruster * 20
Step ups * 20/leg
Slingers * 20
Lateral high jump * 20/side

P.N.C. Week#4

SITES TO CHECK OUT:

GENERAL INFO:
Revolt view

Paleo Planner

Alt. Med.

Rob Wolf

Marks Daily Apple

RECIPES:
Revolt Recipes

Paleo Plan

Paleo Diet

SAMPLE MENU:
Paleo life

Looking for recipes, articles, and information on dieting? G.R. archives

PART I:
Floor bench 5*3
PART II: 3 sets
Iso. push presses * 12-15
Pull up slides * 5/each direction
PART III: 4 Rounds, 1min per
Planche push up
Hanging-leg-up

How do you get up the stairs?

Joe shows us how he likes to go up the stairs after a workout.

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OFF DAY

Single file...

Rocco, Ron, Frank, and Chris doing gator walks down the entire gym.

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3 ROUNDS: 90sec *max rep
Push ups
30sec break
Pull Overs (45/25/10)
30sec break
Sit Ups
30sec break
Wall mtn. climb
30sec break
Air Squats
30sec break

Sprint cable + sledges

Pete show's us how to have fun with a sprint cable + sledge hammer in hand!

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OFF DAY

Overhead tossin'

Olga gets good full body extension when throwing the heavy medicine ball overhead (for distance)

Overhead Ball Toss:

The overhead ball toss tests overall full body power/explosiveness. How do I do it? Start off by standing facing away from the direction you will be throwing, with your heels at a start line. The starting position is with the ball in both hands, held above the head, with arms extended. Keep your arms extended, swing the ball down between your legs while flexing the knees. Then in one motion the ball is flung up and back over your head (just like swings - to see a "how to" on swings CLICK HERE). Several practices may be required to get the best trajectory for maximum distance. You can fall backward over the start line after the ball is released.

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WORKOUT:
FOR TIME
Cross Jacks x 100
Squats x 50
Swings x 80
Press Out x 40
Cross Jacks x 60
Squats x 30
Swings x 40
Press Outs x 20
Burpees x 20

Try this PALEO dish

Cilantro turkey burger served with a lettuce wrap (click the links to view recipes).

Looking for recipes, articles, and information on dieting? G.R. archives

WORKOUT:
I. 3 ROUNDS: 1min per, 30 sec break
Pull ups
Ball toss
Stacking weight
II. RELAY
Round I:
Farmer walk x 50ft
Warrior Row x 5/side
Farmer walk x 50ft
Round II:
Waiter walk (L) x 50ft
SDHP x 10
Waiter walk (R) x 50ft

P.N.C. week #3

As week 3 begins, try adding some of these steps to keep you on the right path:

EMF reduction: unplug electrical appliances and Wi-Fi routers when not in use (in your bedroom)
Seek out non-electrical alternatives to many home appliances (www.Lehmans.com)
Minimize cell phone use, always use speakerphone when you can
Avoid Bluetooth –unless EMF protected

Help your body detox:

As said before: Eliminate all processed and chemically laden food. Go ORGANIC, biodynamic, and with local farmer markets.
Drink roughly half of your body weight (in pounds) in ounces of purified water daily.
Drink quality “green” drinks UNSWEETEND
Include a variety of nonstarchy, fibrous vegetables and greens in your daily diet
Detox teas: FLORESSENCE (found in health food stores). Sip on empty stomach before bed.
Powerful and safe daily detoxing support supplements that are helpful: chlorella, cilantro extract, astaxanthin, modified citrus pectin (Pecta-Sol), Modifilan.
Take baths with Epsom salt: not only will this help you relax, it will help aid in any deficiencies you may have in magnesium by supplying to your skin.
Detox the MIND: engage in meditation, autogenics, biofeedback, or neurofeedback using quality audiovisual entertainment tools (MindAlive.com), releasing techniques (Sedona.com), positive visualization, laugher, focus on feelings of love, appreciation, gratitude, and compassion.

Looking for recipes, articles, and information on dieting? G.R. archives

WORKOUT:
4 ROUNDS: 30 sec on, 15 off
TGU (1/2 up)

Wall climbs
Speed curl
Spades (iso)
Step ups
Dips
Break

We like to... MOVE IT!

DeadLift walks... adding 95-155lbs to your body weight? Not a problem for Olga and Dennis! They prove to be machines... yet AGAIN!

Articles that can help you transform your body:

"Trying to find a balance"

"I need help"

"Detox me, PLEASE!"

WORKOUT:

PART I:

DL 3x10

PART II: super-set 3x10

DB front squat

Hip extension

PART III: 10min

OH squat x 10

D/u x 15

Burpee x 5

Prisoner Get Ups

Chris displays good balance and coordination while performing Back loaded "Prisoner Get-ups."

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WORKOUT:
OFF DAY

Around the bars

Ron displays great grip and overall body strength while making his "rounds" on the bars.

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WORKOUT:
Tabata:
Iso press (switch arms every set)
Sumo swings
5ROUNDS: 1min per exercise
Side plank + knee lift
Frog Squat + jump
Mtn climber + circle

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