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Machu Picchu Packing List

The start of me packing

Well I'm off to Macchu Picchu in less then a week with my brother, and I can't wait. You may be asking why am I offering a packing list before I have attended the Inca Trail, and have the experience under my belt.

Well I have been doing a lot of research and I wanted to compile things from here and there to make my list, and when I come back I can write about what went well, and what I could have left at home.

So here's my Machu Picchu Packing list, as well as the Inca Trail.

• Large Back Pack - It looks like 45L-60L pack is what your looking for. Most places you stay in Cusco will allow you to leave this behind and you will use your day pack as well as most tour companies will give you a bag that they will carry up for you.
• Smaller Day pack- This is what you will be carrying as you hike up the Inca trail - I would have snacks, camera, bug spray , rain gear and anything else you'd like during the day.
• Water - I would combine water with your day pack, get a day pack that has 2L -3L hydration pack, you will need your water when you are hiking.
• Sleeping Bag - You want a warm bag that will pack up as small as possible - You are able to rent bags, I would prefer to bring your own.
• Sleeping mat -extra - A light mat would be a bonus, this all comes down to room.
• Walking Poles - I personally will not me bring these, many people swear by them, to help take the weight off your knees. I just feel they will get in my way.
• Headlamp - If your a slow hiker you may be in the dark at the end of the day, or just for the nights and mornings.
• 6 Quick Dry T-shirts - Take 1 for each day and 2 bonus in case you get soaked in the rain or humidity, you want shirts that will wick the sweat away from your body, unlike cotton.
• 2 Zip Off Hiking Pants - These are great to wear as pants when it's cooler and later in the day covert them to shorts.
• Warm light jacket - A light jacket, maybe puff style that will break the wind, and will also help at night time.
• Base Layers - You want base layers for sleeping and those colder mornings that you can remove as it gets hotter, these are light and easy to pack
• underwear and socks - you want wool socks, or a athletic blend , cotton will lead to blisters
• Hiking Boots / Runners - Bring worked in Hiking boots, last thing you want to do is buy new hikers and risk getting blisters. I will be bringing a pair of trail sneakers instead to hike with, it's all personal preference.
• Flip Flops - You want Flip Flops when you stop to eat, to give your feet a rest, as well in showers you may use.
• towel - a towel if you find a place to take a dip
• gloves - with grips and waterproof
• Rain Jacket - If your going to Peru in the first few months of the year you can expect rain
• Bug Spray - Keep those foreign bugs away from you...lol
• Hat - Bring a light hat that will keep the sun off your head
• Toiletries - Toilet paper (one roll per person), Toothpaste, Toothbrush,  Sunblock, Chap stick with SPF, Travel soaps & shampoo (they work but don’t lather like other soaps, lots of wipes, and medicine (for headaches, altitude sickness medicine, Imodium)
• Camera and Phone - You will want to bring anything that can capture the amazing views you'll have.

Hope this helps you pack, it comes from all the other posts I read. If you can think of anything I forgot, please add to comments.

 

My Arms and Shoulders are on Fire

Today I showed up to Crossfit rested and ready to go, well lets just say I didn't leave rested, it was a good workout session that hit a lot of my weakness.

The workout today was as follows:

Warm up:

1)
21 Handstand Push-ups    21 Ring Dips     21 Push-ups    21 Cal Row
15 Handstand Push-ups    15 Ring Dips     15 Push-ups    15 Cal Row
9  Handstand Push-ups      9  Ring Dips      9  Push-ups     9  Cal Row

2) Unbroken Pull-ups
    7-5-3 x3

3) EMOM increasing weight (10lbs)
 Shoulder Press ( I made it 7 rounds, to 105lbs )

My shoulders and arms are burning as I sit here typing this.  The handstand push-ups are by far my weakness. I had to scaled the HSPU's up putting bumper plates under the abmat to perform them. The Ring Dips I also scaled by doing bar dips.

This workouts really suck when you look at them because the fear creeps in, but afterwards you feel a sense of accomplishment having worked on your weakness.

Click here to see how to perform Handstand Push-ups as well as a great video from Crossfit Hq.

Crossfit Handstand Push-ups

The handstand push-up (press-up) - also called the vertical push-up (press-up) or the inverted push-up
(press-up) - is a type of push-up exercise where the body is positioned in a handstand. For a true handstand, the exercise is performed free-standing, held in the air. This would be very advanced.

For all your Crossfit workouts they will be performed against the wall. the feet are often placed against a wall, held by a partner, or secured in some other way from falling. Handstand pushups require significant strength, as well as balance and control if performed free-standing. A lot of times you will place a abmat on the floor to protect your head and neck from a hard impact.

The handstand pushup can be scaled by placing bumper plates under the abmat so you don't have to push as far.

 

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.
 

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

The Open 16.5 Workout

Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Compare to 140328.

Beyond The Whiteboard Update

Well today I am finally feeling better, I was able to cook up a yummy breakfast of Bacon and Eggs, which tasted amazing after not eating for a week.

Today I also went back to Crossfit for the first time in a week, which meant I missed logging a workout for The Open 16.4, I guess no Regionals for me...lol

I started out with warming up with a 2km Row, the reason I started with that is that I needed to log an endurance workout into Beyond the White Board (review coming soon), After the warm up, we worked on Cleans, then we did a Metcon with Box jumps and wall balls. I was doing OK until half way through the Metcon and the week off and still alittle bit of a cough caught up to me.

After it was all done It felt good to get back to the box and sweat.
 

Dan Bailey Boat Workout

This video is Dan Bailey doing a workout on a boat. From Past interviews Dan has talked about living on a Boat in San Deigeo, So I'm guessing this is his houseboat.
 

Academy Of Lions Review (Pre Visit)

As I get ready to head to Peru this April, I have been looking into Crossfit Boxes in Toronto Canada to Visit on a 10 hour stop over. My top choice in Academy Of Lions but one review says there are no showers, I just emailed them to find out if that is true.

Box: Academy Of Lions

Summary: This place could be the Mecca of Crossfit in Toronto, they have everything you can think of here, they have a café stocked with food and drinks, their gear shop offers awesome gear and for the travelling Crossfitter it's free....

Location: 64 Ossington Ave, Toronto, Ontario. M6J 2Y7
Phone: 416-538-4967

Hours: Mon to Fri:  6am - 9pm           Sat: 9am - 5pm
           Sun:  9am - 4pm

Drop in Cost: They don't really take a drop-in fee for guests.  Most folks buy a T-shirt, Hoodie or Hat and that's just fine with them.


Distance From Airport: 24kms ( 30mins)

Bling:  Steve's Paleo Jerky & Assorted Snacks & Sauces, Organic Fair Trade Espressos & Lattes

Buttered Coffee aka BulletProof Coffee , Coconut Waters, Protein Smoothies, Herbal Teas

Academy Of Lions Branded Shirts, Hoodies & Hats, Assorted CrossFit Equipment

 

Founder / Head Programmer: DHANI OKS


Online Reviews:

Julianna - The box and cafe was awesome! We enjoyed today's WOD and some almond buttered tea. My cousin, her husband and I purchased t-shirts so that we could participate in a class. We came from Arizona and Ohio for the weekend.

Scott - Best coffee in Toronto!!  $5 for the butter coffee -  can't be beat . This place is super cool. In the summer the doors are wide open and you can get everything from clothing to coffee. Every time I am in this part of town, I will always stop in and grab a cup butter coffee! It cannot be beat. Seriously.

B.D - Dropped in from out of town. Instructors and staff were knowledgeable and cared about their box/business. Place was large and clean. If you live close and are looking for a one stop fitness place, then this would definitely be a great place to go.

If you are a crossfitter from out of town, know that this place is not your typical crossfit box. This facility has chosen to provide crossfit training, but does so in their own style and own way of doing things (from their level program to class structures to gym organization). While the staff were quite friendly, I got the impression that they had a very particular way of doing things that they expected you to follow, so if your box back home is a bit more rough around the edges and a little more into Crossfit as a sport and crossfit as publicized by HQ, then know that this box may not quite jive with that.

Actual WOD area (for doing lifting WODs) is quite small. No showers.

Kathy - I love when crossfit boxes have a tshirt drop in deal! Buying an item of merchandise will cover your drop in at Academy of Lions  which is awesome but I wished they had more sizes available when I dropped in a few weeks ago. I mean..is a Mens Medium that hard to stock? this place is really cool though as they have a whole paleo cafe set up and two floors of crossfit awesomeness. Will definitely be back.

Crossfit Open 16.4 Tips

Here are some great tips for The Open 16.4

The Open 16.4 Workout

Workout 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F  155 lb. / 14-lb. ball

Crossfit Hoodie

I have a New Product in my Crossfit Store, Check out this Cool Pistols and Paleo hoodie.

Click here to Enter the Store



Katrin Davidsdottir Photos

Katrin Davidsdottir is the 2015 Fittest Woman on Earth and will be in The Open 2016 16.4 announcement tonight live.

She Kind of came out of nowhere to Win last year, upsetting bigger names, she is a great athlete and will be in the running again this year.

Here are a few Photos of her:

Winning 2015 Crossfit Games

Murph



 

The Open 2016 16.4 Prediction

Here's my Prediction for The Open 16.4:
So far Dave Castro has only posted one clue, the Photo shows a "all Gender" washroom, it's a bathroom for everyone. To me that means it's a workout for everyone, male, female, teens and masters will do the same workout, not scaled. So I could see movements like a Row with Wallballs

Crossfit Terms: EMOTH

As I try to educate myself and you guys about Crossfit, here's and explanation of a Crossfit term: EMOTM

EMOTH: Every Minute on the Minute

The way this type of workout formula works is as follows:

• One or two movements are picked to do either on the minute or alternating on the minute over the course of 10 and 30 minutes.
• Reps of two to five are done at a high percentage of the athlete’s 1RM.
• Rest periods are kept to a minimum while the central nervous system is not overly taxed.

What Is The Paleo Diet

This is from Robbwolf.com

What Is The Paleo Diet?

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. – Robb Wolf

Building A Healthy Paleo Diet

Lean proteins

Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.

Fruits and Vegetables

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

Okay To Eat	Avoid
Fruits	Dairy
Vegetables	Grains
Lean Meats	Processed Food & Sugars
Seafood	Legumes
Nuts & Seeds	Starches
Healthy Fats	Alcohol

Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat

Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.
Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective these questions can be nearly impossible to answer. In this paper Prof. Cordain looks at the amounts and types of saturated fats found in the ancestral diet: Saturated fat consumption in ancestral human diets: implications for contemporary intakes.
One of the greatest deviations away from our ancestral diet is the amounts and types of fat found in modern grain feed animals vs. the amounts and types of fats found in grass fed or wild meat, fowl and fish. What we observe is wild meat is remarkably lean, and has relatively low amounts of saturated fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. In this paper Prof. Cordain and his team analyze the complete fatty acid profile from several species of wild deer and elk. The take home message is that free range meat is far healthier than conventional meat: Fatty acid analysis of wild ruminant tissues: Evolutionary implications for reducing diet-related chronic disease.

Image courtesy of Primal Palate – http://www.primalpalate.com/about/the-paleo-diet/

Health Benefits of a Paleo Diet

For most people the fact the Paleo diet delivers the best results is all they need. Improved blood lipids, weight loss, and reduced pain from autoimmunity is proof enough.  Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.
With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet: The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate and fat in the ancestral diet.

Come on! Our Ancestors lived short, brutal lives! This Paleo Diet is all bunk, right?

The Paleo concept is new for most people and this newness can spark many questions. We like people to not only read about and educate themselves on this topic but also to “get in and do it.” Experience is perhaps the best teacher and often cuts through any confusion surrounding this way of eating. Now, all that considered, there are still some common counter arguments to the Paleo diet that happen with sufficient frequency that a whole paper was written on it. Enjoy: Evolutionary Health Promotion. A consideration of common counter-arguments.

Does it work for diabetes?

A great question to ask is “Does the Paleo diet work?” Here we have a head to head comparison between the Paleo diet and Mediterranean diet in insulin resistant Type 2 Diabetics. The results? The Paleo diet group REVERSED the signs and symptoms of insulin resistant, Type 2 diabetes. The Mediterranean diet showed little if any improvements. It is worth noting that the Mediterranean diet is generally held up by our government as “the diet to emulate” despite better alternatives. You can find an abstract and the complete paper here.

Cardio Vascular Disease

According to the CDC, cardiovascular disease is the number one cause of death in the United States. Interestingly however, our Paleolithic ancestors and contemporarily studied hunter-gatherers showed virtually no heart attack or stroke while eating ancestral diets. The references below will explore these facts to better help you understand the heart-healthy benefits of a Paleo diet.

Autoimmunity

Autoimmunity is a process in which our bodies own immune system attacks “us.” Normally the immune system protects us from bacterial, viral, and parasitic infections. The immune system identifies a foreign invader, attacks it, and ideally clears the infection. A good analogy for autoimmunity is the case of tissue rejection after organ donation. If someone requires a new heart, lung kidney or liver due to disease or injury, a donor organ may be an option. The first step in this process is trying to find a tissue “match”. All of us have molecules in our tissues that our immune system uses to recognize self from non-self. If a donated organ is not close enough to the recipient in tissue type the immune system will attack and destroy the organ. In autoimmunity, a similar process occurs in that an individuals own tissue is confused as something foreign and the immune system attacks this “mislabeled” tissue. Common forms of autoimmunity include Multiple Sclerosis, Rheumatoid Arthritis, Lupus, and Vitiligo to name only a tiny fraction of autoimmune diseases. Elements of autoimmunity are likely at play in conditions as seemingly unrelated as Schizophrenia, infertility, and various forms of cancer.

Intro To Crossfit

Why I joined Crossfit?
3 years ago I had been reading a lot about Crossfit over that year, I had taken a big interest in Crossfit and watching the crossfit games on youtube. The biggest thing that stopped me from joining Crossfit prior was the "fear factor."  I was afraid of going to a Crossfit box (Gyms are called Boxes) and making a fool of myself having not done any Olympic style lifting in the past.  That year there was a few things that made me take that step to join Crossfit, one was losing a foot pursuit at work that I felt I should have caught the guy. 2) having a fellow officer get attacked at work and I questioned my fitness level and if I would have survived.

So I signed up.....Then a year later I Quit... Life got busy, we had our first son, and I felt I could quit crossfit and stay in shape. Well that worked for alittle but 2 years later I found myself the heaviest I have ever been. So I found a new box to attend ( Rocky Lake Crossfit ) and I am loving it there, its a great community that inspired me to complete in the Open this year.

What is Crossfit ?

CrossFit, Inc. is a fitness company founded by Greg Glassman in 2000. CrossFit's exercise program is practiced by members of approximately 7,000 affiliated gyms, most of which are located in the United States, and by individuals who complete daily workouts posted on the company's website or workouts prescribed by a coach at a local affiliate.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. 

What to expect ?

The reason that I didn't join crossfit earlier is because I didn't know what to expect and I was afraid of the unknown. One great thing about Crossfit is that you don't sign up and are thrown into a normal class. Once I signed up I attended 4 onramp classes that had 4 people in them and you were taught all the crossfit movements you'd need by a personal trainer. One part that I loved since I started the normal classes is the support you receive from the other more experienced members, you hear the saying " this is not a gym it's a community (Family) " I can see that as everyone is very helpful to the "new guy"


Can anyone do Cossfit ? 

Yes, as mentioned before , Crossfit workouts can be tailored to the individual and as the person improves they can up their weight, as long as you always give  full effort you'll improve.

Road To The Crossfit Games

Welcome

Welcome to Pistols and Paleo,

This site will help educate you on Crossfit and Eating right, This will be done as I start this journey to a healthier me.

Crossfit Workouts: The Girls

Crossfit Burpee

CrossFit Burpee

The burpee, also known as the squat thrust, is a full body exercise used in strength training and as an aerobic exercise. It is performed in four steps, and was originally known as a "four-count Burpee":

1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground. (count 1)
3. Kick your feet back, while keeping your arms extended. (count 2)
4. Immediately return your feet to the squat position. (count 3)
5. Stand up from the squat position (count 4)

Crossfit Box Jumps

CrossFit Box Jumps

Box Jumps are a staple in Crossfit and a exercise that will always push you.  The Box Jump is classified as a

plyometric exercise that helps develop explosive power.

 

TECHNIQUE

1. Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box.

2. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.

3. Don’t “stick” your landing. Instead, envision the way cats land when they jump from something—you, too, should try to land this quietly.