Archive for April 2025
Thursday 20250410
The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Wednesday 20250409
The Pareto Principle in Metabolic Health
Applying the 80/20 rule of outcomes from causes to metabolic health.
In this article, Ivor Cummings explores the Pareto Principle’s application to metabolic health, emphasizing that 80% of health outcomes stem from 20% of causes. Drawing from his engineering and analytical background, he’s identified insulin resistance as a key driver of chronic diseases like heart disease, diabetes, and Alzheimer’s. Driven by mainstream dietary advice that promotes high-carb, low-fat diets, the modern epidemic of obesity and chronic diseases can be attributed to these guidelines.
To combat these issues, Cummins advocates a simple, effective strategy: a diet of protein-rich, low-starch foods, resistance training, and moderate sun exposure. By focusing on insulin regulation and avoiding distractions like cholesterol metrics, he argues, we can dramatically improve metabolic health and reduce the prevalence of chronic disease. His key message: “Respect your insulin.”
Tuesday 20250408
For Time:
400-meter farmer carry
Find the heaviest set of dumbbells you think you can carry the whole way without setting them down. Then, grab the next heaviest set and use those for the workout.
After the carry, practice L-sits and plank holds for 10 minutes each.
Monday 20250407
Workout 25.2
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Saturday 20250305
Overhead squat 5-5-3-3-3-1-1-1-1 reps
Additionally, dedicate 10 minutes to stretching and an additional 10 minutes to practicing handstands.
Post loads on the overhead squats to comments as well as types of stretches and handstands performed.
Friday 20250304
With a single kettlebell complete:
70 sumo deadlift high-pulls
60 swings
50 squats (with the KB)
40 push presses
30 Turkish Get-ups
“This is my kettlebell. There are many like it, but this one is mine.”
— Matthew Sherburne, MetFix Misfit Gym
Coach Sherburne emphasizes the volume of reps here, 250 total, and cautions athletes to choose a kettlebell wisely, aiming to finish in less than 25 minutes (10 reps / minute.)
Choose a kettlebell that you can do all the movements with. If it’s too heavy for one of the exercises, get a smaller one, and let it be light for the other movements.
At most, men should be using a 53-lb. kettlebell, and women a 35-lb.
Post time and weight of kettlebell used to comments.
Thursday 20250303
For load:
Clean and jerk 1-1-1-1-1-1-1 reps
“The benefits of weightlifting do not end with strength, speed, power and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy and balance and to no small degree. Both of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.”
—Greg Glassman