Who ever invented the Renegade Row is not right in the head. A Renegade Row is a push-up performed on dumbbells or kettlebells, one of which is rowed after each push-up rep. Seems pretty solid right? Holy crap – it was in our WOD today and I used 20# dumbbells — thinking that may not even be heavy enough. At the end of the workout, I could only do two at a time — and that was a struggle. My arms are looking really defined and cut –and it’s because of work like these rows and all the strength conditioning I have been doing.
I have been reading a ton lately with regards to health and fitness that I think are share worthy:
- Diane from Balanced Bites is always a solid resource for anyone changing up their eating approach and heading towards a more Paleo focused way. Here’s a great new recipe from her for the Fall:
Easy Recipe: Pumpkin Pancakes from Practical Paleo
- Rob Wolff is another awesome resource. I am sharing this recent post because it highlights once again that any eating approach recommended is not necessarily the ideal path for any one person to take. We all come from different backgrounds, genetics and lifestyles. No one plan fits all – period. You need to do what’s best for you – which means trying different ways and coming up with the plan that works best for YOU. By all means, learn about Paleo – but if you think rice is the ticket to get you to your goals – then add rice in and see how it goes. If you like sweet potatoes, eat them and see how it goes. You are creating the Paleo <Fill in your Name>-Style Approach. Period.
Carbohydrates: Let’s All Take A Breath
- Are people still wondering how and if your mindset affects your performance? I thought this was a Life 101 topic. I guess it’s good to actually have some data behind the benefits, but for many of us, we don’t need data to know that it works. We see it working each and every day.
Does motivational self-talk improve performance?
- One for the parents out there. We all can use some ideas to spark up our lunches – and I think this post from Paleo Parents tries to do that. The thing I want to share is that I have a devil of a time getting my kids to eat foods beyond some basics. Both turn their heads at the thought of an avocado, or broccoli. I still try to give it to them — and maybe other parents out there have kids that will eat anything presented. You are the lucky ones!
Packing a Paleo Lunch is Easier Than You Think
- Finally, if you are embarking on an eating challenge or doing the Whole30 – here’s a five day plan that someone recently shared that makes it somewhat easy to get on board.
Strength
back squat
WOD
double unders
renegade rows
— slam balls