Warrior Fit Boot Camp Fitness Fun!

The Prize:
A Portable Pullup Bar courtesy of Trapeze Rigging. I’ve been using this thing for over a year now. It’s the bar I use in my Essential Movement videos. I used them up at PrimalCon. I’ve got one at the office that has been a stalwart tool for the Worker Bees. It’s a simple design, breaks down easily into a carrying case, works great in a garage, backyard or if you want to take it to the park to add some pullups into a sprint routine. The height of the crossbar is adjustable to allow for dip exercises as well. Enter today’s contest for a chance to win the Primal workout gear.

The Contest:
It’s easy and all it requires is a little honesty. Have you been following the 30 Day Challenge? Then tell me how you’re doing so far. Give a progress report. What’s proving difficult? What was easier than you […]

Original post by Mark Sisson

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Original post by Brad Pilon

I had intended to write about something different today, had it not been for this new and exciting study that came out a few days ago. The study, named “Training in the fasted state improves glucose tolerance during fat-rich diet“, adds to the scientific evidence which shows that fasted training may have unique benefits* that are not obtained with fed state training.
* Previous studies has showed that fasted training improves endurance and increases muscle glycogen stores. There has also been work done which suggests an “anabolic rebound” effect from fasted weight training. Theoretically speaking, fasted training should also aid with “stubborn fat loss“, such as lower abs in men and hips and thighs in women.

The new study

Let me briefly summarize the study methodology before I’ll talk about the results, which are very interesting indeed.
The main objective here was to find out whether fasted training had the potential to induce superior […]

Original post by noreply@blogger.com (Martin Berkhan)

Total max reps in 3 cycles of:
30 seconds Decline Pushups
30 seconds Box Jumps*
30 seconds Pullups
30 seconds Shoulder Press Pushups

Finish workout with a 15 minute Run
This workout is designed to be done with a partner. See the “How-to” section below for instructions.

How-to:
Warmup: A couple rotations of the Grok Squat and Grok Hang.
With a partner, alternate 30 seconds of moving with 30 seconds of rest. For example, while you are completing max reps in 30 seconds of Decline Pushups your partner is counting your reps aloud and cheering you on. As soon as your time is up it’s your partners turn to complete max reps in 30 seconds of Decline Pushups and your turn to rest and encourage your partner. Tally your total reps and report your score in today’s comment board.
After completing 3 cycles of each of the 4 movements finish the workout with a 15 minute run.
*How to […]

Original post by Mark Sisson

The Prize:
More fresh Alaskan salmon! Courtesy of Wild Pacific Salmon, the winner of today’s contest will receive 3 lbs of wild caught Copper River Chinook salmon fillets overnighted to your door. Salmon freaks out there know what a treat this is; and for any non-salmon freaks out there, prepare to be freaked, salmon style. Bonus: Use “AKSALMON” when ordering from wildpacificsalmon.com to receive a $10 discount on an order of 10 lbs or more.
The Contest:
One of last year’s contests was so neat, I decided to bring it back. Originally inspired by a NY Times photo montage featuring families from around the world surrounded by a week’s worth of their groceries, I told readers to surround themselves with a week’s worth of their Primal groceries. Check out the results from last year.

So round up the kids (or parents, or fiance, or roommates) and toss all the groceries on the table, […]

Original post by Mark Sisson

Alright, here we go.
If you’ve surfed the internet, chances are you’ve heard about zombies. Maybe you’ve even participated in the discussion on how to survive a zombie invasion. But while equipment and strategy has been discussed to no end, there’s been less discussion about the fitness level that’s necessary in giving you the edge to survive a zombie apocalypse.
 

First, let’s put down what we know about zombies:
1) They’re slow.
2) They spread disease.
3) They’re extremely strong.
4) They can dance, as seen from Thriller.
Now, when we analyze the zombie’s abilities we come to the following conclusion that will help us with our training:
***Stay away from the zombies.***
The rule of thumb when trying to survive the zombies is not to get close to them. Now there is always the chance that you’ll get jumped unexpectedly and need to defend yourself with a baseball bat, chainsaw, or battle axe (and we’ll discuss this soon), […]

Original post by rafael@thefitnessadviser.com (Rafi Bar-Lev)

We’re almost two weeks in to the 30-Day Challenge. If you’re just tuning in, check out the main Challenge Page for instruction on how to get Primal, and then head over to the Contest Page for instruction on how to win prizes.
Here are a few highlights…
The entry pool is still small for the Grokfeast Challenge. Remember, there’s a whole cow at stake, so rally your friends quickly! Check out one competing team’s group photo to the right. Those tribal spears are authentic!

If you’re at all savvy with a camcorder (or if you just have access to one), all three video contests are now open.

Make a Recipe Video to win a Sous Vide, salmon, jerky, and coconut flour.
Make a Workout Video to win an arsenal of fitness gear.
Make a Success Story Video to win a year of Primal Blueprint health-supporting supplements.

And don’t forget, it’s not too late to enter the Grokpose […]

Original post by Mark Sisson

The Prize:
Praxis. In the department of simple/versatile, Praxis unrolls and attaches to a door, tree, fire escape, or anything else to give you six anchor points for your resistance bands. And yes, I’m talking to you P90Xers out there and anyone else who has been snapped in the face trying to jury rig a resistance band to a portable pullup bar in an over-sized door frame.The folks at Praxis have set up a special landing page for MDA readers, complete with a exercise video and $10 discount + $10 flat rate shipping. Winner will receive both the Praxis and a heavy resistance band.
But why stop at one resistance band.  Enter today’s second prize, the Rubberbanditz. It’s a package of resistance bands, door straps, handles, and carabiners; this is the second year running I’ve featured this little bag-o-resistance. Maybe it’s the charm of Ari’s video, but give me these over the […]

Original post by Mark Sisson

Christina and Aaron of OBX Massage Therapy

The Get Pumped for Pink 10K is coming up next Saturday. Have you registered yet? Make sure you do, it’s going to be a blast! UFC veteran Junior Assuncao is going to run the race right off the heels of his seminar Thursday evening, which you also shouldn’t miss.
And now we bring you news of another reason to come down and support the race. Aaron and Christina of OBX Massage Therapy will have their services on hand. Either before or after the race you can get a massage to get your blood pumped, or to relax sore muscles after the race. Or just get a massage because they feel really good!
Aaron and Christina will be offering massages by the minute. So whether you want a brief rub down to get you started, or a little work to get the knots out of a sore […]

Original post by knuckleup

<p>The basis of Tabata Training is 4 minutes of intense interval training/circuit training. What you are doing is taking an exercise we'll use sprints as an example here.</p>
<p>Sprint as hard as you can for <strong>20 seconds</strong></p>
<p>Walk for <strong>10 seconds</strong></p>
<p>Repeat 7 more times for a total of <strong>8 sets</strong>.</p>
<p>So what you have is a total of <strong>4 minutes of workout time</strong>.</p>
<p>Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. I'll give you some other exercises and routines to try in a minute but first let me give you some background and how Tabatas work.</p>
<p>Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study […]

Original post by WP-AutoBlog Import