- [2:28] Exercise Ball Chairs
- [4:27] Strength Gains On Paleo vs. Rippetoe’s Gallon Of Milk
- [14:38] How To Become a Good Trainer or Coach
- [25:24] Weightlifting Percentages
- [35:50] Red Meat Harvard Study
- [46:39] Recovery After Being Paralyzed
1. big ass balls
Hey there, In an attempt to get my sleep in check I’m quitting my night job and taking a desk day job. Is there any benefit to sitting on one of those big exercise balls? Thanks.
2. Paleo vs. Rippetoe and his gallon of whole milk
I went to a Starting Strength Seminar in Redmond, WA recently. I was told by Mark Rippetoe and some other coaches that I need to put on 40 lbs. I am 6’4″ and weigh 220 right now. I really don’t want to weigh 260. Of course the advice of Rippetoe is to drink a gallon of whole milk every day. I mentioned that I eat paleo and he said something about biochemistry BS. He actually made me finish his double bacon meatloaf and mash potatoes when we were eating dinner Saturday night. How many people can say that they finished Mark Rippetoe’s dinner? He said I would lift better the next day. I do want to get stronger, hence the reason I forked out the dough to attend this seminar, but I do not want to chug a gallon of whole milk a day. Do you think someone can see the same strength gains eating paleo as someone who consumes the gallon of milk a day? Are there certain foods that I should be concentrating on consuming to help with strength gains and recovery? Anything I should eat pre and post workout to maximize my training?
On a side note, the owner of the facility we were at, mentioned he stayed with you in a hotel room once and he woke up at 0300 to find you eating a can of sardines while doing a handstand. What is up with that?
Thanks for your input
3. good coaching
Hey Greg and Robb,
I am thirty years old and i have been training pretty consistently now for about six years, “crossfitting” for the last two and a half. I have a background in wrestling and triathlon, but now I am biasing my training toward power lifting and strong man (strange transition I know) and have recently competed in a few events with descent results. I do eat fairly strict paleo with some dairy products thrown in. My question has to do with coaching rather than diet.
I am level one CF certified and would like to pursue coaching however i am very aware that there are significant flaws in the strict crossfit methodology. I do want to coach in a crossfit box, however I do not want to be a coach who relies solely on the main site wods and information that is drip fed down from headquarters (like so many unfortunately do). I have heard you advise people to go to gyms where staff are actually qualified to do personal training and have an idea of what to do with people who present special challenges (fibromyalgia for instance). Here’s my problem. I have had some success programming for myself with quite a lot of trial and error, but I still do not feel confident to programme for others especially special populations ( Im uncomfortable with the idea of trial and error with others). Are there good books to read, courses to take, websites/ organisations to look up? Is the NSCA a good starting place or not? What else is out there? A lot of people around me are telling me to just start using the main site wods with clients and progress my knowledge from there, but I cant help but think that there must be a more scientific and tailored starting point. I guess the crux of my question is where do you learn how to effectively programme for individuals without hurting them? I want to be a high quality coach within crossfit, not just another crossfit “coach”. Any advice would be welcome. Thanks for all you guys do.
4. percentage of what?
Robb and Greg,
I’m still a relatively young for a strength coach (25), but I’ve been in and around the collegiate strength and conditioning as well as private training scene for 6 years. The one thing I see strength coaches agree less on than anything is the use of percentages. A strength coach that I have a lot of respect for looked at one of my programs and asked me why I didn’t include percentages. All I could think was, “percentages of what?”
Greg, I know you use percentages on your website. When I see 85% x 1 x 3, is that 85% of what my 1RM is when I’ve had 10 hrs of sleep, no stress, and I’m gloating over a “colleague” being rated the 96th most influential person in fitness? Or do I take into account that my girlfriend just ran off with the pool boy and I got 4 hrs of sleep last night after my new puppy filled the house with his best work? Considering that I’m not feeling my best, how would I adjust the percentage?
Typically, I go with Eric Cressey’s approach of going as heavy as I can for a given rep scheme that day, and then making sure I’ve done at least 90% of that load for a given number of repetitions. For example, if I was going for a heavy triple on shoulder press, my rep scheme my look like this: 3RM, 3×3>90%. So if I warmed up to a 3rm by going 135×3, 155×3, 185×3, then 200×3 for my max that day, I would still need to just get 2 more sets of 3 reps at at least 180lb.
I know there are a bunch of ways to get strong, but what are your thoughts on set percentages vs. more of a Westside “feel it out” approach? Thanks.
5. Harvard study stating that all red meat is bad for you regardless of quantity
Love your podcast. I recently read an article in the LA times that reports about a Harvard medical study that indicates that all red meat, any amount and any type, is bad for you: http://www.latimes.com/health/la-he-red-meat-20120313,0,565423.story. I have been mostly Paleo for the better part of 1.5 years and have seen great results in terms of strength, weight loss, muscle recover etc. While I enjoy the Paleo lifestyle, I don’t want to increase my chance of early mortality by 19%.
I am just curious if you have any thoughts on the study or if you can make suggestions on other studies that indicate otherwise.
A fan of your podcast,
(If you missed Robb’s thought’s on the Red Meat “study”, that is here).
6. Living my dream, to be paralyzed
What’s up Robb and that other dude. Just joking, what’s up Greg.
I’m 25 years old and an avid follower of the podcast and all things paleo. Been a strict paleo eater for about a year and a half now and am constantly researching/learning as much as I can.
3 and a half weeks ago I was living my dream: going to University studying nutrition/biochemistry, working as a professional skydiver filming tandems and teaching people how to fly wingsuits, gigging music on weekends, lifting heavy and focusing on strength (with prior experience/overtraining in CrossFit), and eating well.
I came back from school on Wednesday, February 15 and went to make a few practice jumps before leaving that evening for a canopy piloting competition in California. My passion in the sport is canopy piloting: flying very small, very fast parachutes with focus on speed, distance, and accuracy. It’s the most dangerous discipline in skydiving, with little margin for error. For those of you interested, look up “swooping.”
Anyways, I had a catastrophic accident which has effectively changed my life. I shattered my back at T12, broke my right ankle and left tib/fib. I went in for emergency surgery that day and had my spine fused from T3 to T12 with reconstruction of T12. I also developed compartment syndrome in both thighs and my right leg resulting in big time fasciotomies. I have sutures down the entire length of my back, on both sides from my hips to my knees, and down the entire right leg, on the inside and outside. As of now I am a paraplegic with no bowel, bladder, or sexual function. I have some patchy sensation in my legs, so there is hope. I started rehab and was there for a week but was pulled out 5 days ago because the incision in my back split open and became infected. Wound revision surgery was carried out and that’s where I am now as of this writing. Pretty gnarly shit.
I find it rather comedic that the food here in the hospital is so crappy. Being a place for healing, wouldn’t you really think they’d get their shit together (rhetorical question)? I’ve been ordering as much real food as I can: meat, veggies, fruit, and have had friends bring me some stuff, but avoiding additives, preservatives, and the like is not totally possible here. I am at a fantastic facility (Barrows Institute in Arizona) that is world renowned for spinal care. I’ve already had the dietitian talk to me once about the importance of eating heart healthy whole grains and told me I shouldn’t keep avoiding them, and that I should be careful of my moderate to large meat consumption. I smiled, nodded, and wanted to punch her in the face. She was fat.
I guess my question is: what would be your dietary/supplemental focus if you were in my situation? My body has gone through a shit load of trauma and still is. I know miracles happen and I so hope I’ll be able to walk again. But nonetheless, how should I eat to promote the best progress? Before I was eating high fat/high protein/low carb on non workout days and high carb/high protein/low fat on workout days. I would say my hospital intake has been low fat/high carb/moderate protein if I had to guess. What general ratio would you recommend? 40:30:30? (just kidding). What supplements would you recommend, if any? Any other advice? Thoughts?
I’m going through a lot right now, emotionally and physically. The big thing I guess is coping. I appreciate all you guys do for the world. You truly are amazing individuals.
P.S. I apologize for incorrect grammar, run-ons, etc. I’m high on fentanyl.
Greg’s new E-book – The Portable Greg Everett: Collected Articles 2005-2012