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Old 04-11-2007, 02:45 PM   #23
R. Alan Hester
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Join Date: Nov 2006
Posts: 290
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Thanks everyone for your replies. Below you will find my attempt at distilling all of the pertinent facts out of the above posts in order to provide a cheat-sheet for all that question my emerging approach to life (i.e., my family and friends who find me odd). All future suggestions are welcome.

Alan

Health/longevity Bias Summary:
Exercise:
From September to April: Focus on strength and metcon using ME Blackbox approach w/ 1-2 metcons per week
Example:
M-ME Total
T-metcon (low-intensity GPP= sled pulling, sledgehammer)
W-ME Lower w/ mobility work
Th-metcon (high-intensity GPP= 100m-400m intervals, WOD (Kelly)
F-ME Upper w/ mobility work
S-walk/frolic/rest
Su-Rest

From May to August: Focus on strength maintenance and more metcon
Example:
M- metcon (low-intensity GPP= sled puling, sledgehammer)
T- ME Total w/ mobility work
W- metcon (high-intensity= 400m intervals, WOD (Kelly)
Th- ME Lower/Upper w/ mobility work
F-metcon
S-walk/frolic/rest
Su-Rest


Nutrition: Paleo foods
From September to April: Lowcarb, Intermittent Fasting nutrition plan
References:
Performance Menu Issue for April 2007
The Protein Power Life Plan
Lights Out: Sleep, Sugar, and Survival


From May to August: Seasonal, Local carb sources that can support higher-frequency, higher-intensity metcons while maintaining strength.
References: See above

Mobility:
References: Need suggestions on best works

Sleep:
8-9 hours, perhaps sprinkled with a little ZMA or, in the immortal words of Robb Wolf, as much as you can get without getting fired or divorced.

Stress:
Reduce it
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