"Vagabond Schedule + Cricket Protein by Dr. Mike Molloy"(6.20.2014)

*Weekend Schedule for Vagabond*

1. Saturday. June 21st, 2014: Vagabond Internal Competition: 9 am to 4 pm

2. Sunday, June 22nd, 2014: 8:00 am Circuit Training Class

3. Sunday, June 22nd, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, June 22nd, 2014: 9:00 am Vagabond Gymnastics Class

*Cricket Protein, Is it really that good for you?*

(Click Here for More Topics by Dr. Mike)

Several weeks back I was surprised to receive a protein bar in my gym mailbox from a company called “Exo.”  It was actually perfect timing though as I was ravenous, so I took a quick peek at the ingredients and scoffed it down… pretty damn tasty.

I took another look at the package and saw the word “cricket powder.” I thought to myself it couldn’t possibly be made with actual crickets , but sure enough, the protein source was indeed very well ground up crickets.  I thought for a second about whether or not to be grossed out, but the bar was delicious and filling and really a cricket isn’t so different from crab or lobsters really… or so I convinced myself.

Of course, for a person like me though, the more important question is whether or not crickets are actually healthy for us.  Lets look at some of the facts:

1) Many modern day “Paleo-esque” societies depend heavily on insects for their diet.  This is also true of our closest primate relatives… Good sign!

2) A serving of cricket powder has a nice balanced ratio of protein, carbs and fats of 13/5/5 with tons of magnessium (76 mg) and iron (10 mg).  Also, much of those fats is the healthy omega-3 alpha linoleic acid. I liked what I was seeing here as well.

3) There’s something to be said about using crickets, etc as a protein source for the health of the earth as a whole.  Crickets are extremely sustainable and have a small footprint on the world.  I could go on but I’d suggest reading this Forbes interview with the founders of Exo as it goes into depth about the idea behind using insects for food.

Should you invest in cricket powder prodcuts?

I really hate most of the protein and energy bars that are out on the market.  The protein sources sucks, they have shitty fillers and a lot of other undesirable qualities, so I sent an email off to the founders of Exo to see how they were different and they were nice enough to reply to all of my questions.

Question 1) You feed your crickets a grain based diet, any concerns about the effects of this on the nutritional aspects of the cricket powder?

They are currently fed a certified organic non-GMO grain-based diet (although we are experimenting with different feeds). Crickets are omnivores in the wild though, so it’s not like cattle, for example, where they should be eating grass and we’re forcing them grains, thereby screwing up the omega 6 / 3 ratios etc. Crickets can thrive on pretty much anything, including grains (and actually each other!).

Question 2) Crickets are reported to be high in omega-3 alpha linoleic acid, do you have any insight into this? Have you done any analysis?

We’re doing some analysis on our flour right now but you’re right–all the literature suggests crickets (and insects more generally) are very high in omega 3s.

Question 3) How do you feel your product is different from some of the other “paleo” protein bars that are out on the market?

The first difference between Exo bars and competitive products is that our bars actually taste great. The recipes were formulated by a 3 Michelin Starred chef, and taste has always been our number 1 priority. The second difference is the quality of the ingredients statement–no fillers, nothing refined/processed etc. And finally (and most obviously), our protein source, which is effectively an animal protein, in a bar.

Ultimately, I’m fairly convinced in the product.  Its HIGH in a protein that comes from an animal and not some shitty protein like legumes, etc.  The additional ingredients consist mostly of almonds, honey, vanilla and salt.  Overall, this seems like a great product to carry around for when you can’t find a normal meal and need to have a healthy snack.


I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Coach’s Option
4-6 Minutes of the following:
Run 100 Meters
5 indian push ups
Airdyne 15 seconds
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Speed/Core + Row MAP Based
A. Deadlift @ 31×1, 1 rep heavy x 5 sets, rest 2 minute between sets.
B. 4 Sets of the following on Airdyne:
30 Seconds @ 85% effort, rest 2 minutes between sets
5 minutes
AMRAP 10 Minutes of the following:
10 Calories on Rower
5 Plank Walk-Outs
10 Box Jumps
C. Side Bridges, 18 seconds/each side x 4 sets, rest 30 seconds between sides.
B. Fitness Phase
Squat +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. High Bar Back Squat @ 32×1, 3 reps x 4 sets, rest 2 minutes between sets @ 50% all sets.
B1. Russian Kettlebell Swings Heavy x 12-15 reps x 3 sets, rest 1 minute.
B2. DB Single Leg Romanian Deadlift, 6/each side x 3 sets, rest 1 minute.

C. On the Minute, Every Minute x 12 Minutes of the following:
Odd Minute: Run 200 Meters @ High Effort
Even Minute: 12-15 Wall Balls
C. Competition Phase
Press Intense +Upper Body Pull + Upper Body Push + Run Modality Single
A1. Push Jerk,, moderate weight for all set, sets of 2 no more than 75%, rest 1:30, technique is concentration here.
B. On the Minute, Every Minute x 8 Minutes @ Moderate Weighted Pull Up Supinated, no more than 80% x cluster of 1.1
C. Snatch Grip Romanian Deadlift @ 53×1, x 3 reps x 5 sets, rest 1:30 between sets.
D. Row 1000 Meters @ 85% of best 1000 meter row x 3 sets, rest 5 minutes between sets. Take 10-15 seconds of your best time.
Post Comments to Group Page.