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Some Q’s, Some A’s and Coach For A Day

By Marcus | In Nutrition, Psychology | on October 14, 2010

For our first question today, Tamme asked about vitamins and what we’d recommend someone to take.

First off, it should be no surprise that we’d advise you to clean up your diet and make sure you’re eating Paleo. Once you do, you should be getting a whole host of vitamins from your real food and not need to spend money on a multivitamin. However, there are a couple things that will be useful in trying to bring your health to the level of our hunter-gatherer ancestors as Ruth covered in Cavemen and Supplements.

One major one would be Vitamin D. Since this is processed by your body due to sunlight exposure, it’s in high demand because we spend so much time indoors compared to the Paleo man. For more information on this, check out D-Up and Wintertime Sun.

The other big hitter (that’s not a vitamin, but just as essential) is fish oil. We have some good info waiting for you to read under Something Fishy and Fish Oil Made Easy.

Next, Chris asked about eating while on travel, specifically with lots of trips through TSA at the airport.

Ruth covered some universal food tips for travel in her post Road Trip Essentials and many of these will suit the air traveler just as well. Luckily, since with Paleo you’ll be eating mostly solid foods, you won’t have issues with transporting liquids or gels — just beware of cooler blocks for your lunchkit. For snacks on the plane, dry foods will obviously travel best, such as beef jerky, nuts and complete with an apple or some finger food veggies. Our resident frequent flyer Avelyne may have some additional tips she can share in the comments (or a future post!).

Lastly, I want to invite you to play coach for a day.

It’s a guarantee with each of you there are times you see the site or the whiteboard and are either stoked to see a favorite movement or dreading one of your goats. Hopefully you trust that we trainers don’t throw things together haphazardly or purposely think how much we could make a WOD suck. With that in mind, I want to (virtually) turn the reins over to you. Pretend that you’re the coach and design a WOD for the day. Just a few quick rules: the WOD must be constructed of movements we would perform (i.e., this would NOT be “AMRAP 12oz beer curls” or “3 rounds shake weight”), no famous (girl/hero/named) workouts and this must be a WOD you would be willing to perform.

Post your creation to comments and I also want to know if you stuck to favorite movements or included any goats. Who knows … mom (Ruth) is always watching and might just steal your idea!

WOD 10.14.10

Make Up Day

27 Comments to "Some Q’s, Some A’s and Coach For A Day"

  • Drew says:

    October 14, 2010 at 8:50 AM -


    4 Rounds for Time:

    24 box jumps
    12 burpees
    8 OHS (jeremy weight)
    4 HSPU

  • Jake says:

    October 14, 2010 at 9:17 AM -

    5 Rounds for time

    3 high box jumps
    6 ring dips (goat)
    9 front squats (goat during wods)
    12 kbs
    15 dubs


    1 clean and jerk
    1 round of cindy
    2 clean and jerks
    1 round of cindy
    3 clean and jerks
    1 round of cindy
    all the way to 10 clean and jerks

  • Xuan says:

    October 14, 2010 at 11:52 AM -

    So this was inspired by the miners in Chile that were recently freed.

    “Chilean 33”

    3 rounds for time:
    33 KB Swings
    33 Dubs (3x singles)
    33 Kayaks

  • Xuan says:

    October 14, 2010 at 11:56 AM -

    Man, just realized, did I break a rule by naming it Marcus?!

    1. Marcus says:

      October 14, 2010 at 12:30 PM -

      No, feel free to name your original workout if you feel it deserves one. But you and Drew didn’t mention if it includes any goats or is only your favorite exercises!

  • Anna says:

    October 14, 2010 at 12:34 PM -


    Not exactly a workout everyone here is going to know πŸ˜›
    I’ll help you out:
    100 Squats
    90 Kayaks
    80 Lunges
    70 Double Unders (x2 Single Unders)
    60 Situps
    50 Pushups
    40 Kettlebell Swings
    30 Pullups
    20 Deadlift (60%max)
    10 HSPU


  • Drew says:

    October 14, 2010 at 1:04 PM -

    burpees are a favorite and OHS is a goat transitioning to a love affair. Doing them unbroken yesterday made me wonder if I am starting to like them. . .

  • Alia says:

    October 14, 2010 at 1:14 PM -

    Longhorn looks AWESOME!!!

    50 Double Unders
    50 lunges
    50 pushups
    50 situps
    50 Double Unders
    40 lunges
    40 pushups
    40 situps
    50 Double Unders
    30 lunges
    30 pushups
    30 situps
    50 Double Unders
    20 lunges
    20 pushups
    20 situps
    50 Double Unders
    10 lunges
    10 pushups
    10 situps


    50 Push Ups
    50 Sit Ups
    50 4 count flutter kicks


    10,9,8,7 . . 1
    Ring Push Ups

  • Jake says:

    October 14, 2010 at 1:32 PM -

    Veto Longhorns

  • Xuan says:

    October 14, 2010 at 1:57 PM -

    In general I didn’t want to fall for Marcus’ guilt tactics. Since he gave us the freedom to suggest a WOD, I exercised that freedom and put together a WOD that I liked! However, I will say that jump rope is actually a goat for me because it is really tough on the flat feet and always wears me out, but we do them so often that I’m trying to embrace them.

  • Nick says:

    October 14, 2010 at 2:00 PM -

    How about 800m walking lunge?


    4 rounds
    7 pistols
    14 chest to bar PUs
    21 one arm KB snatches
    hill run

  • Jake says:

    October 14, 2010 at 2:07 PM -

    and probably veto Alia’s first one πŸ˜‰

  • Pooja says:

    October 14, 2010 at 2:11 PM -

    wow, you guys are a lot meaner than the trainers are! each one looks nasty, but oh so fun πŸ˜‰

    lord knows i’m waitin for my next vomit-inducing, faint-headed causing workout .. oh wait, that’s everyday 😐

  • Drew says:

    October 14, 2010 at 2:24 PM -

    Pooja and Becky’s WOD-


    1 round:

    AMRAP 90 seconds

    1 KBS (find a weight you are comfortable with and move down two kettlebells or grab a lacrosse ball and just use that)
    1 OHS (PVC or just a band above your head is fine)
    1 BJR (Box jump rest, pull up a box and have a seat, 10-20 seconds)

  • Jake says:

    October 14, 2010 at 2:41 PM -

    LOL @ Drew!!!!!!

  • Xuan says:

    October 14, 2010 at 2:59 PM -

    Veto 800 m walking lunges!

  • Jenna says:

    October 14, 2010 at 3:13 PM -

    Drew…you are a bitch.

  • Jake says:

    October 14, 2010 at 3:44 PM -

    ROFL @ Jenna! Ahhh, marriage is gonna be great! Right Drew lol?

  • Drew says:

    October 14, 2010 at 3:47 PM -

    she’s right, I left someone out, we’ll call it Becky, Pooja AND Jenna’s WOD. Sorry babe, feel better?

  • becky says:

    October 14, 2010 at 4:54 PM -

    skandalous, drew. u is skandalous.

  • Pooja says:

    October 14, 2010 at 5:19 PM -

    drew, when do you leave for san diego again? because i will gladly do 10 burpees that day! 30 if you take marcus, 50 if you leave jenna :)

  • Ruth says:

    October 14, 2010 at 5:29 PM -

    I heart u guys!! I can’t stop laughing!!! Bunch o smartasses! Be careful what u wish for!!!

  • Michael H says:

    October 14, 2010 at 5:30 PM -

    “Dr Evil”

    1 millllllion burpees….. muhahahaha

  • Holley says:

    October 14, 2010 at 5:34 PM -

    5 rounds:
    5 Strict pullups
    10 Toes to bar (or V-ups)
    15 KBS
    20 Dubs
    100m run

  • avelyne says:

    October 14, 2010 at 5:45 PM -

    Alia…and I repeat…Ummm, I don’t know about that girl.

    LOL to Drew & Co. comments!!!

  • Alia says:

    October 14, 2010 at 6:02 PM -

    Jake! You’d kill that first one are you kidding. Avelyne, I’m on a path of mass crazy and I’m takin everyone with me *insert evil laugh*. 800m Lunges? No. Drew! ROFL, I choked on my tea reading that.

    I’m officially dubbing my first submission as “Sugar High” and the last one “Banana Cream Pie”. Mmmmm. Pie.

  • melissa says:

    October 15, 2010 at 10:35 AM -

    you guys are a bunch of crazies. is it weird that i’m excited for the sandbagger one? :)

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