Podcast Episode 6

Here's the next episode of my as of yet unnamed podcast. On this episode I talk about venison, how college professors can improve their job performance, and carb cycling.

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Carb Cycling Articles:
Carb Cycling Made Easy Part 1- Jason Ferruggia
Carb Cycling Made Easy Part 2- Jason Ferruggia
EFS: Carb Backloading
Fat Loss Nutrition

"Bookend" Metcon

I want to put up a quick training related post. This is just a quick explanation of a style of programming for conditioning that I've been playing with a little bit lately and really like. I've deemed them "bookend" metcons because I choose a heavy movement that bookends the faster pace metabolic movement. The general template is:

X Rounds:
-Big, compound, heavy movement for low reps (3-6)
-Something light and fast to jack up the heart rate for 30-45 seconds
-Same big, compound, heavy movement for same weight/reps as you did at the beginning
-Rest before next round

Example:
4 Rounds:
5 DB Hang Clean to OVH
50 Double Unders
5 DB Hang Clean to OVH
Rest 1 min

The weight on the DB Hang Clean to OVH would be as heavy as you can complete the workout with. You could even start conservatively and increase weight on each round if you wanted to. These work really well performed in teams of two. One athlete performs one round, then rests while their partner does it. If the athletes are of equal skill level this keeps the work:rest ratio at about 1:1. The goal with these is to move non-stop through each round. At no point should you set down the DB's or rest on the double unders. You'll find that there is a huge difference between the first 5 DB Hang Clean to OVH and the last 5 of each round. The first 5 feel explosive because you're fresh off a rest period and the last 5 are a bitch, but it's easy to push yourself through them because the reps are low and you're almost done. It makes for good psychological training.

Here are some more examples. I'll use 4 Rounds with 1 min recoveries for each of these, but the total rounds and rest intervals are variables that can be adjusted depending on the ability of the athlete:

4 Rounds:
5 DB Thrusters
15 Box Jumps
5 DB Thrusters
Rest 1 min

4 Rounds:
3 KB Snatch Right
3 KB Snatch Left
10 Burpees
3 KB Snatch Right
3 KB Snatch Left
Rest 1 min

4 Rounds:
3 Barbell Squat Clean to OVH
15 KB Swings (light)
3 Barbell Squat Clean to OVH

4 Rounds:
6 KB Swings (Heavy)
Sprint 200 m
6 KB Swings
Rest 1 min

A Pleasant Confrontation With Authority

Podcast Episode 5

This twenty minute, extra long podcasting extravaganza covers topics ranging from my history of coffee consumption, to how I think comedians should be treated in public, to my neighbor's love of dubstep and, finally, cow juice.

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Podcast Episode 4

In this special Raleigh edition of the podcast I talk about being a poor college kid, Vitamin C megadoses and why I don't train when I'm sick.

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70's big post about training sick

Note: I couldn't find the website about Vitamin C megadose therapy that I wanted to post a link to. Just google that shit on your own. To make up for it, here's a great clip from the most recent Joe Rogan Experience podcast, of which I'm a huge fan. They're talking about dumb people who are resistant to the natural evolution of intelligent life.

Moderate Efficiency Apartment Makeover

Podcast Episode 3

In this episode I bring my first guest on to the podcast... sort of. I discuss my borderline belief in spontaneous generation and make cheap jokes at the expense of a completely innocent sorority girl.

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My window sill, littered with dead fruit flies.

The subject of the majority of this podcast.

Podcast Episode 2

Here's a podcast where I talk about my Forensic Chemistry class and Spencer Hendel's website.

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New Podcast

Hey, I recorded a podcast all by myself. It's about 9 minutes long.

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