Poop Too

Thanks to Paul Chek for the picture and resources for this post. You can check out his book here. I highly recommend it.

Earlier this week, we talked about the frequency and importance of pooping. Today we talk about what your poop looks (and smells) like.

Healthy poop should be robust, float and have an earthy smell. Refer to the picture above. A healthy poop is the cop.

A couple of the unhealthy poops pictured above are:
Diarrhea: This is common in a state dehydration or as a reaction to foods you may be sensitive to like dairy or Gluten. An easy way to fix this is to rehydrate or remove the things that cause your intestine to be sensitive. Diarrhea is also a sign that your body is trying to detoxify.
Pellets: this could also indicate dehydration as well as disfunction of the colon and peristalsis.
Sinker: These often stink as well and indicate a diet high in processed foods or some type of medicinal presence.
The Bodybuilder: This guy usually takes some straining and is common in the presence of too much protein or processed or dehydrated foods.

Depending on the type of poops you are having will indicate how you treat yourself. Only you know what you are experiencing and from this and a simple peek at Wikipedia can give you some insight to whether you should be alarmed. Of course I am here as well, but not everyone is comfortable talking about this, so it’s up to you.

Wednesday S&C Workout:
KBS x6
Wt Pullup x5
Evil wheels x10

3 sets:
200m Farmers Carry
25 ball slams


I overheard my server at the Woodshed talking about how they make their Hummus unhealthy by adding lots of fat to it. I refrained from getting into a conversation with him about it, but feel like I can get some coherent thoughts out to you.

The first part of this guys comment isn’t something I want to talk about right now (hummus), but I would like to talk about fat.
Chefs know that fat is the best way to add flavor to a dish. Whether it’s butter, olive oil or lard, it all has a distinct taste and texture that is desirable to the human palate. Oddly enough, carnivores also prefer the fatty parts of their prey. Actually thats second to their desire for organ meat (natures multivitamin).
So, is our taste for fatty foods misleading at the primal level? I doubt it.


Let’s change speeds for a second. The idea that eating fat, makes you fat has no logic to it. Think for a second. There are a lot of processes that happen in the body upon consumption of any type of food (Protein, Fat, Carbohydrate). Chewing, salivating, stomach acid, bile acids, churning of the stomach and intestines are all part of the process of processing these macronutrients into useable products in your body. So, with these processes in mind, the thought that eating something will result in that same exact substance ending up on your body seems kinda silly right? To recap, fat that goes in your mouth is processed heavily by the body and chemicals in the body can NOT go directly to storage. It must be processed first and converted then reconverted. There are things that more directly convert to stored energy than fat… Carbohydrates.

Next, what is the purpose of fat on your body? Its excess energy (Probably from excess carbohydrates) stored on your body for later. A crucial survival mechanism that has saved the human race for probably millions of years. Now in the time of 7-eleven and In-N-Out Burger that storage mechanism isn’t as important. That’s not the point.

Think about this:
If we store excess energy as fat and our body runs quite well on that stored energy (fat) then why is it dangerous to eat it? Animal fats (saturated fats) are the same thing that is stored on your body, so how much sense does it make that fat is bad?

-Dutch Lowy


Tuesday S&C Workout:
Hg Sn x2
Press x5

Partner Workout:
4 sets:
Partner 1: 400m Row
Partner 2: front plank
switch after row is complete



We all do it, some more frequently than others. Its important to understand that knowing what goes in your mouth and your body is very important, but also what comes out. Your poop tells you a lot about the lifestyle you are living, the food you are eating and the health of your gut.

Your gut health is important because it houses over 80% of your immune system. If its constantly being tested by the foods you are putting in it, your body will struggle to stay healthy.

Many of you may be on some sort of schedule with your pooping and depending on the schedule that is a really good thing. As a father of a two year old an a one month old, I really understand the movement of the poopy train. It should follow meals and come out without straining. There are a couple things that may prevent a regular schedule like this:

Lifestyle: If you are constantly stressed, have a stressful job, or tend to carry lots of stress, you will likely not be very regular, or as regular as you would like.
Toxic foods: Foods that promote disease (processed foods, dairy, grains, industrial seed oils, alcohol) will delay, or accelerate the train. Neither one of these situations is a good thing. Delay too much and pooping is painful, speed it up too much and you are unable to absorb the nutrients you need.
Holding it too much: Hold it in too much and your body thinks its supposed to hold it in and the urge to poop goes away.

This is sometimes a funny subject to discuss with people but for those with issues, it’s sometimes a relief to have this conversation.

The kinds of poops you have are also very important.Β Stay tuned!

-Dutch Lowy


Monday S&C Workout:
Agility x3
SL Squat x5
Hollow rock x10

odd: 10 cal AD/Row
even: 8-10 burpees

Please remember to do your glute activation and core training EVERYDAY this week! One exercise for each but switch up up each day.
Day 1:
Hip Sn x 3
Hang Sn x 2
FS W/Pause x 3

Day 2:
Cl+Jerk x 1+2
Pwr Jk x 2
Cl Pull + 7 sec negative x 3

Day 3:
BS x 5
3 sets of each:
Max pullups (add wt if necessary)
12 Incline Bench
10 Single arm bent over Row
max (not failute)Close Grip Push ups
Shoulder Flies 8 each way
10 Bicep Curls

Day 4:
Snatch Blocks x 2
Clean x 2
Sn Pull Blocks x 3

The Path To Fitness III

Conditioning is an interesting subject when it comes to general fitness. Our body works on energy systems. When you are attempting a max effort snatch you will use a different system than when you are running a mile. These systems generally work together and integrate pretty well but still need to be stimulated individually on occasions, or as individually as we can. There isn’t really an on/off switch for them.

Understanding the actual systems isn’t important to you as the generalist, but I can make it pretty simple. Think about your energy systems in relationship to your effort over a time period. For example, working for 1-10 seconds is one energy system. Once the effort goes over 10 seconds we start to need oxygen for energy production so our bodies have shifted into another system. This continues at about 2 min, 5-7 minutes and then again, depending on your abilities around 10-15 min.

The energy systems are more important when we know the sport or have a specific goal in relation to a performance. For example, a soccer player needs good conditioning for short bursts of speed AND longer durations of lower intensity with 80-90% efforts dispersed across at least 90 minutes of work. So we can work each system individually and together to improve the over all ability of a person.

This gives a little insight into the method, but I want to talk more about the movements we use. You know them well. These movements need to produce force over large distances while allowing you to continue the movement long enough to get into the desired energy system. We use a couple “golden nuggets” in the gym that you are familiar with. This post should help you understand when we use these and embrace them a bit more…

BBFW January 25, 2014-46

Burpees, thrusters, wall balls, and Turkish getups force you to move a long distance, sometimes including a load. This stimulates your energy systems to work though a full range and can even be targeted by using the clock to control for work time. I know most of you hate these movements, but they are the golden standard when it comes to stimulating the body to adapt. By adapt, I mean change and by change, I mean work more efficiently.

The last two “golden nuggets” I want to mention are the Airdyne Bike and the rowing machine. Both of these machines are methods of conditioning that force you to use your entire body and as a result are good to test energy systems. I know better than to ask you do to 10 minutes on the airdyne, but in theory we could use the full range on the bike to get some pretty good indicators of your overall fitness. Anybody want to try?

-Dutch Lowy


Friday S&C Workout:
Pwr Sn+OHS x1+1,
Suitcase Carry x4;

3 sets:
200m run,
14 DB SN (alternating),
7 ball slams