Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Tell Me More
Stay Connected
October 04, 2010

Contest: WOW Thoughts for Witstick

By Mark Sisson
180 Comments

The Prize:

Witstick. Got 3 inches of floor space? Want an intense, full-body workout in minimal time? Pick up a Witstick. If you’re trying to lift heavy things, this giant stick of heft cuts the mustard. At just 2.5 or 3 inch diameter and 2 feet long it is deceivingly heavy. I was sent one of these awhile back and it’s really nifty. Its rubber covering makes it easy to grip and it’s the right size and shape for a wide variety of movements. I like to hoist it on my shoulder and just go for a walk. Eventually, you’ll be swinging it, tossing it, snatching it, and lunging with it in a choreography limited only by your own creativity. These things are handmade by John Byrne and John Muse, long time readers of MDA. There are several weight varieties, from 22 to 40 lbs. The winner of today’s contest will receive a Witstick of his or her choosing.

The Contest:

Primal Blueprint Fitness and the Workouts of the Week were released nearly two months ago now, and I’d like to hear what you have to say about them. In the comments section below, give me your best feedback on PBF and, more specifically, the WOWs. Do you enjoy them? Easier than you thought? Harder? Are there specific types of workouts of which you’d like to see more, or less? Do you have an idea for a new WOW? What do you think about the PBF Self-Assessment? What do you think about the PBF Lift Heavy Things progression and goal reps? Let me know. A winner will be selected at random.

The Deadline:

Midnight, tonight!

Who is Eligible:

Folks in the continental U.S. Other folks will win a substitute prize of equal value.

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

180 Comments on "Contest: WOW Thoughts for Witstick"

avatar

Sort by:   newest | oldest | most voted
jeff
jeff
5 years 11 months ago

I think the PBF progressions are awesome. I haven’t really been doing the WOWs, since I have a routine that works for me, but I’ve been using the self-assessment and some of the progressions to help build up to some moves that I can’t do yet.

David Grim
5 years 11 months ago

I agree that the progressions are awesome. It really does help to be able to build up the proper strength and form before moving on to the next exercise.

David

kari
kari
5 years 11 months ago

I haven’t done the WOWs yet, I’m working on getting through all the progressions outlined in PBF first. I’m loving it. I’m really not good at push-ups and pull-ups (I have great biceps, but the rest of my upper body is weaksauce.), so it’s challenging. I think it’s important to be able to do the basics! Anyway, big fan and big thumbs up :]

Laurie
Laurie
5 years 11 months ago

i can’t do pull ups either…3 and I’m done…and those are actually the chin-up style ones. I can do almost any other arm exercise with weight easily, but the pull-ups just never seem to increase. maybe my back is too weak from sitting at a desk all day

Kit Perkins
5 years 11 months ago

The WOWs are great. My workout regimen now includes bits and pieces I’ve picked up from WOWs over the last few months. I still do the complete sweatstone workout about once a week (I’m up to three full rounds).

It’s a great way to motivate people and potentially spark a lifelong interest in “alternative” workouts. They are also great examples of what PBF should look like.

Keep ’em coming!

Justin Yin
Justin Yin
5 years 11 months ago

They’re fun, but I prefer CrossFit since it is usually more intense

Russell
Russell
5 years 11 months ago

I enjoy getting new ideas from the WOWs and the assessment is nice (we do love measuring progress!)

Jenn
Jenn
5 years 11 months ago

I just finished reading the fitness ebook (changing up my fitness routine)and I think the progressions make a lot of sense. I’m eager to do the self-assessment to see where I stand.

I always think the WOW’s sound totally impossible, but I want to try them anyway.

It would be great to see some indoor WOW’s for those of us who live in cold climates. I don’t mind being outside, but running on snow and ice can be downright scary!

Jackson
Jackson
5 years 11 months ago

I like them because I can fit them into my schedule without having to shoehorn them in. They’re also not BORING.

mlkrone
5 years 11 months ago

I really like the progression, how-to, and videos of both. They really helped me ‘train’ my girlfriend. By that really just get her used to and transitioned into these movements since she was never that sort of person before. Of course I love the WOW’s. It’s a great way to make fitness goals attainable for people who don’t have a lot of time to come up with it themselves, but want variety to their exercise. I’m working on a new one I will probably send in next week;)

Phil Carsten
Phil Carsten
5 years 11 months ago

WOW, I like the variety.

Mike H.
Mike H.
5 years 11 months ago

The self-test and progression are excellent. The LHT listed in the free book are also great, they allow me to get an awesome workout in about 20 minutes. I can feel myself getting stronger and more confident. The idea of the different tiers speaks to me as a person that loves games and video games. I haven’t progressed far enough to tackle one of the WOWs but they look varied and exciting. They will become the bulk of my LHT when I finally master the 5 essential movements.

Pat
Pat
5 years 11 months ago

I really like how quick and easy it is to squeeze in some quick hill sprints and a couple Lift Heavy Things progressions. I haven’t tried the WOW’s yet, but they sound fun and I’m hoping to incorporate them soon.

Brandon
Brandon
5 years 11 months ago

Mark,

The workouts are great, please keep them coming!

Shyrock
Shyrock
5 years 11 months ago

PBF self test is a great help. Progressive steps are also a simple, but beneficial concept. Haven’t had time to assess the WOW workouts.

DAN
DAN
5 years 11 months ago

The WOW’s are fun and interesting.
I’m partial to lifting heavier more often but if you have the time to find some sand or good grass, this is a great way to take advantage of a beautiful day.
I’d say keep the WoW’s the same intensity and variety. Randomization is key. Thanks

Jeff
Jeff
5 years 11 months ago
I like the progressions, but it might be good for a future installment of PBF plan to include alternate exercises at each level. For instance, I find the dive bombers to be rough on my shoulders. Others might like a variant on the squats or pull ups. The self assessment and progressions are cool – easy to use and measure progress. One thing that I didn’t see addressed enough (though I may have missed it) – the need to do the reps with perfect form. Remember what Dan John famously wrote: “During the pull-up, go from straight arms to chin… Read more »
Chris
Chris
5 years 11 months ago

I’ve been doing Crossfit for about 18 months and I prefer the higher intensity, but while Crossfit can be intimidating for a beginner, the WOWs and PBF have served as a great introduction for my wife as well as one of my friends.

Matt
Matt
5 years 11 months ago

I think that all of the WOW’s are awesome and the new and ever changing exercises really help to keep me motivated and spontaneous. I love PBF.

Carlos
Carlos
5 years 11 months ago

I absolutely love your workout ebook. I’ve given up on isolated weight exercises and other worthless exercises, and I look better than ever after starting your workout plan.
The WOW’s are great, although a little difficult, and are a nice way to spice up a workout

Kyle
Kyle
5 years 11 months ago

I have done a few of the WOW’s. Some are easier to get accomplished than others. I would like to see more that I can do at the gym. I know that’s not primal but some of the routines can’t get accomplished in a small gym in Downtown seattle.

Melody
Melody
5 years 11 months ago

A lot of the WOWs seem to involve working with a partner…and some of us don’t have partners. My friends here are mostly sedentary and already think I’m crazy for my food choices.
It just makes me feel a little lame when so many are partner-centric.

I love the PBF e-book, though. My favorite part is how each exercise is scaled for difficulty levels, and also tells you how to graduate from one to the others.

Eric
Eric
5 years 11 months ago

They are good for the variety that they provide. For a relatively short amount of time spent exercising, the thoroughness of the workout is impressive.

Sharon
Sharon
5 years 11 months ago
I haven’t tried the WOW because I am not up to the right level yet. Some winter ones would be great for those who can do them and live in cold climates. Maybe I will get strong enough to try them by next winter? Thought the self-assessment was good and gave me a place to start. Husband and I picked some days and worked out regularly for 4 weeks or so. Then we started to get off track with injuries not exactly related to the work-outs, a trip, work overload or volunteer obligations. It works best, motivation wise, to work… Read more »
Ben
Ben
5 years 11 months ago

I like the WOWs. They offer some fun variation into my workouts, especially when I just don’t feel like doing crossfit. I will agree with Melody that when the WOW is partner oriented I feel a little lame since I have no one here at school to do them with. Doesn’t stop me from doing it though.
I love the PBF and I haven’t even read the whole thing yet! The scaling and progression is great

Clack_Attack
Clack_Attack
5 years 11 months ago
get some pairs of old socks. put a rock in each sock, tie the open ends together. Now go to a tree. As if you were a school bully, throw the socks up so they get caught on a branch. The Workout is to climb up and retrieve the socks one at a time. You can do this with any object, but I’ve found that weighted socks work pretty well. You can play around and each time you retrieve all of your socks, you can throw them back up and sprint some distance and back, then do it all over… Read more »
BoyPrimal
BoyPrimal
5 years 11 months ago

I haven’t varied my own workout up too much yet, but I’m looking forward to checking these resources out! They seem great from what I’ve seen.

Mattie B
Mattie B
5 years 11 months ago

I’ve just started exercising again in the last month. The WOWs and sprinting has been tearing me up. Being sore the next morning is distinctively satisfying though.

I’d like to see more variations on the standard tabata sprints.

Emerson
Emerson
5 years 11 months ago

I like the WOWs but I think there should be at least two a week. One workout a week doesn’t seem like quite enough. Grok was running and climbing more often than he wasn’t!

Aaron R
Aaron R
5 years 11 months ago

I feel that a neat idea for a WOW would be some sort of partner drills. Including fireman carries, wheel barrow relay, push pressing partner w/ partner jump for assistance, or even a piggy back .5 mile walk. Could be a great way to strengthen a friendship or relationship, or liven up a Sunday with the kids.

Bryan Barksdale
Bryan Barksdale
5 years 11 months ago

The WOW’s are great. Quite a real challenge. I really enjoy the sweatstone and easy as 1,2,3. I like the idea of doing them with partners or in groups. It would be great to have a page to meet with people in our area to do them together.

Jessie
Jessie
5 years 11 months ago

I like the WOWs! As some have said, they are not as intense as CrossFit workouts, but I like that I can grab whatever is lying around (my body or a sandbag) go to the park and get primal.

I will be sad when it’s too cold to work out outside 🙁

Derek
Derek
5 years 11 months ago

I don’t do the WOWs mostly due to lack of partners, accessories, and accommodating weather, but I love my 5 essential primal movements workouts.

My feedback: as somebody with a history of lower back pain, I consider *deadlifts* at least as important as the other primal movements; it may even surpass some of them. I’d like to see it discussed and integrated in to the fitness eBook.

Dave
Dave
5 years 11 months ago
I really like PBF and more importantly my wife, who doesn’t like to exercise likes PBF. 20-30 minutes is much more appealing to her than an hour of CW cardio or strength training so she’s been more consistent with her workouts. I like the fact that you can mix things up, depending on what you feel like doing and the WOWs have introduced me to different moves and exercises that I’ve never tried before. I think the best part of PBF is that it is free. Someone posted an article on Facebook about how to choose exercise equipment and it… Read more »
Sharon
Sharon
5 years 11 months ago

How about an occasional WOW for those of us who are not so advanced on the fitness scale? Guess I could make up one myself if I put my mind to it. Hmmmmm.

kelly q
kelly q
5 years 11 months ago

i like the WOW’s but at this point i’m still focusing on the PBF and getting a great workout that way. one thing i’ve thought of is integrating the essential movements into the WOW’s…. that way it would still be the essential movements but a little variation when desired.

AP
AP
5 years 11 months ago

As a CrossFitter, I appreciate the functionality of the movements you chose to promote. The progressions (and their subsequent videos) are OUTSTANDING! My wife and children can train with me and receive an equally fulfilling workout. I especially like the handstand pushup progressions. They are the best progressions for this difficult movement that I have ever seen or read anywhere. Well done!

Brian
Brian
5 years 11 months ago
My favorite part of Primal Blueprint Fitness is the self-assessment and the exercise progressions. I haven’t had a chance to try any of the WOWs yet. I’ve been following the primal blueprint for a couple of years now, but fell out of the fitness side when I had to cancel my gym membership over a year ago. I tried to keep up on my own with bodyweight exercises and using whatever heavy object I could find to lift. But I never really had a sense of progress with these; I would do the same exercises repeatedly with no real gains… Read more »
ElizaGrok
ElizaGrok
5 years 11 months ago

I’d like to see a few more WOW’s for those of us that are in the lower levels. I know they are customizable, but it would be nice to see some geared towards us.

Dane Johnson
Dane Johnson
5 years 11 months ago

The WOW have been great. It is great to get new ideas and keep the workouts fresh. I created on my self. I call it Dane. 500 reps of any Pull Up/Push Up/Body Weight Squat/ Sit up / Dip. Of course you can make it less or more reps for your level of fitness. LOVE PBP

Joshua Pepping
Joshua Pepping
5 years 11 months ago

I love the progressions for the PBF. Especially the 5 essential movements. It makes it much easier for beginners to jump in and get moving. The WOWs are great as well once your in good enough shape to do them.

Lars1000
5 years 11 months ago

I’ve done every WOW that didn’t involve sprinting due to a jammed up ankle.
Really enjoy the creativity involved.. they’re never boring.

Charles
Charles
5 years 11 months ago

I really enjoyed the WOW that had pull ups, push ups, and squats in 20 minutes. I only did 18 cycles but that gave me 54 pull ups, about 15 more than I usually do.

Now I do a variation for variety in my upper body workout when I don’t want to go to failure.

Latest iteration is 3 pullups, 10 pushups, and 3 to 5 Hindu squats. Did 25 sets thought it took me nearly 40 minutes.

Dael
Dael
5 years 11 months ago
note: I’m an avid crossfiter for years, so my feedback might be a bit unbalanced. The WOW is a great concept. However, the random, unexpected, way is pushing many people off this concept. There are people who are okey with a total random plan, (but these guys are probably already hooked into Crossfit). Other people want some level of planning and clearer expectations. A complete random WOW is nice idea, but not ideal for “mass production”, I suspect. I believe that a pattern that is more expected, but still keeps one/few elements as random, might be easier to accept by… Read more »
anzy
anzy
5 years 11 months ago
I love the PB outlook on fitness in general, but I have to say the WoWs have been quite disappointing. I was under the impression that the WoW was to fit the “lift heavy things” aspect, but the WoW’s so far focus much more on sprinting (other than the “1,2,3” workout – which is not winning any originality points at all). There is nothing wrong with sprinting, but I can sprint on my own, and don’t need any help coming up with a way to make that fun -running as fast as my legs will carry me for as long… Read more »
Bobbi
Bobbi
5 years 11 months ago

As a Mom with a lot to do I love that I can find a way to do most of the WOWs inside. It makes me feel like I can still take care of myself as well as the family.

futureman
futureman
5 years 11 months ago

i like being able to do these outside while we have been having awesome weather. it is also fun to see that some things that i did not think would be as hard (jumpsquats and lunges after grok crawls) challenged me the most and vice versa things that i thought would be more taxing (squat throw) ended up being less that brutal…can’t wait for the indoor routines as well…(pull ups)

Helen
Helen
5 years 11 months ago

I’d love to see a wow that incorporates a lot of “play.” Like handstands or cartwheels!

Mike
Mike
5 years 11 months ago

I like the variety in the WOWs, and that nearly all of them just use bodyweight exercises. I respond better to these type of workouts than CrossFit or P90x, which sets you up for injury and/or over training. I agree with another poster that it would be great to have some indoor workouts for those of us who live in cold climates, with winter coming up.

Wellness Mama
5 years 11 months ago

I like the WOWs, though as someone already mentioned, it would be great to have some indoor ones too. I really like the fitness assessment. I actually did better than I expected the first time I took it and it has been fun to see measurable progress.

Jerry
Jerry
5 years 11 months ago
I think the WOW are cool because of the simplicity and I guess how they use a lot of the body. Though recently, at least to me, I have found that instead of calling something a workout I thought it would be best to make it like play. To make everything like play like your workouts sort of are. But I mean more something like your sitting around and your muscles just feel deprived or something along those lines and just jump off your butt and do some push ups. Then maybe something else, just for a couple of minutes.… Read more »
Larry
Larry
5 years 11 months ago

I haven’t downloaded the ebook or participated in the WOW yet because I’d decided to wait until I finished reading “The Primal Blueprint”. After reading these comments, I’m rethinking that strategy…
(note to self: download ebook when I get home!)

wpDiscuz