Strength/Skill:  

a little #tbt action
a little #tbt action


3 Super Sets​​
Single Arm DB/KB Bent–over Row x 8/arm @2111
Hanging L-sit x 15-20 sec*

*scale to knee bent

WOD:
4 RFT​​
400m Run
5-4-3-2 Rope Climb
20 Box Jump Overs
10-8-6-4 Strict Pull-ups


Love this insight from Mark’s Daily Apple:

Most longtime readers of this blog could probably rattle off a dozen daily habits based on the inviolable Primal Laws. That’s not exciting, though.

Let’s consider the basics just that: basics you should already have a handle on. These are practices that you’ve already integrated—eat whole foods, avoid unnecessary carbs, stop fearing fat and animal protein, lift heavy things, and such—and don’t require any more cajoling or prodding. It’s more helpful to develop some daily habits that you probably hadn’t considered.

What are some daily habits for better Primal health?

Share a Meal

Humans are social beings. On a historical scale, food has been an extremely social activity. Hunting and gathering was a group effort. Meal prep was a group effort. So was eating.

Most of us no longer hunt or participate in large scale cooking projects on a regular basis. But all of us eat, and most of us have someone with whom we can eat. We sh

There’s considerable evidence that people who eat alone are less healthy than people who eat with others, though they can’t establish causality. There’s a good chance that people who eat alone have more pre-existing health conditions.

But man, if you have access to a family or friends, you need to take advantage of that as often as possible. Meet a friend for lunch. Join a co-worker in the cafeteria. Sit down for breakfast or dinner with the family. Plan a dinner party for the weekend.

Make it actually social. Keep the smartphone away from the table and truly break (keto) bread with the humans sitting at the table.

Learn For an Hour, Create For an Hour, Move For an Hour

This is the golden ratio. My ideal breakdown is write for an hour, read for an hour, and standup paddle for an hour. I consider reading good fiction “learning,” mind you. And my writing usually extends past the hour mark. But sticking to this format keeps me productive, engaged, and always moving forward and improving myself.

It’s open-ended for a reason. We all have different predispositions, predilections, and urges. I create through writing and by growing my business; I learn through reading and experimenting; I move on my board, in the gym, on the Ultimate Frisbee field, on the trail. You might create with a paintbrush, with a chef’s knife, or with redwood lumber. Learn through watching videos or taking classes. Move with CrossFit WODs, martial arts classes, pickup games at the park. If you stick to the 1/1/1 format, good things will happen.

Give Thanks

When you express gratitude, you kill a ton of birds. Assuming you’re thanking another human directly, you’re making that person happy. You’re increasing the chance of that person doing someone nice for you again at a later date. You’re drawing your own attention to the gift. Oftentimes, giving thanks for something we were taking for granted changes our relationship to it, helping us become more aware of how good we have it. When you express gratitude, you’re more likely to appreciate the thing that aroused the sentiment. All these effects lead to a better life and better outcomes.

I suspect this is one of the major benefits of religious observance. You always have someone to shower with gratitude, so you’re constantly aware of the good parts of your life.

For a nice trick, try giving thanks for the “bad” things that happen to you, too. Can’t ignore them that way. Tragedy is often the best teacher, if you’re willing to listen.

Touch the Four Elements

Every single day, interact with each of the four elements.

Fire: Cook something delicious, grill outdoors, sit around a fire, get some sun exposure, hop in the sauna.

Earth: Garden, walk barefoot through the park, run on the beach, nap under a tree.

Water: Go swimming, take a hot bath with a good book, drink Gerolsteiner or Topo Chico, find a natural spring near you, hike in the rain.

Air: Jump as high as you can, climb a tree, leave city limits, go outside, cruise with the windows down no matter the weather.

Come up with your own.

Making Walking a Ritual

Sure, we all walk. Primal folks aren’t likely the ones looking  for the closes parking spot. But consider assigning it meaning beyond your step counter. Elevate it into a daily ritual.

There are many ways to incorporate walking into your daily practice, all of them beneficial.

Morning walks in the sunshine are a great way to start the day and establish a good circadian rhythm. In the afternoon (depending on the climate), they’re a good way to get some sun exposure.

Short (10 minute) walks after meals reduce the blood sugar response.

Anecdotally, brisk fasted walks enhance fat loss.

But those details aren’t even the whole point. Walking is the foundation of human movementand, therefore, health. We have the obligation to use our bipedalism, to move around on our two legs, scanning the horizon with our stereoscopic vision, our upright posture, propensity to sweat, and access to clothing mitigating the sun’s rays. We are made for long walks. To stay sedentary is to abdicate our birthright.

Walk as much as you can, but go further and make one walk a day something sacred. A time you bond with a friend, partner or child. A time when you consciously connect with the natural world. A time you brainstorm creatively. A time you infuse a spiritual practice. Whatever works for you.

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