Sunday

The Dead and Cat Vomit

Thursday - 3/21/13 Workout

Calf Stretches

Run x 220 @ 7.5mph (1:04)
Deadlift 135 x 5
Machine Pullup x 5 @ (-150)
Machine Dip x 5 @ (-100)
Bicycle Crunches x 30
Cat Vomit x 30 seconds (Stomach Contraction)

Run x 220 @ 7.5mph (1:04)
Deadlift 155 x 5
Machine Pullup x 5 @ (-150)
Machine Dip x 5 @ (-100)
Bicycle Crunches x 30
Cat Vomit x 30 seconds

Run x 220 @ 7.5mph (1:04)
Deadlift 185 x 5
Machine Pullup x 5 @ (-150)
Machine Dip x 5 @ (-100)
Bicycle Crunches x 30
Cat Vomit x 30 seconds

Run x 220 @ 7.5mph (1:04)
Deadlift 205 x 5
Machine Pullup x 5 @ (-150)
Machine Dip x 5 @ (-100)
Bicycle Crunches x 30
Cat Vomit x 30 seconds

I was wobbly at the end.

Bone Marrow (quite tasty)

One of the paleo things you can eat. It is so incredibly rich, that after a half dozen small pieces you are done.

The recipe I have been following is from the New York Times(!):

Recipe: Roasted Marrow Bones
Adapted from Fergus Henderson - an impressive character.

Time: 20 minutes
8 to 12 center-cut beef or veal marrow bones, 3 inches long, 3 to 4 pounds total
1 cup roughly chopped fresh parsley
2 shallots, thinly sliced
2 teaspoons capers
1 1/2 tablespoons extra virgin olive oil
2 teaspoons fresh lemon juice
Coarse sea salt to taste

At least 4 1/2-inch-thick slices of crusty bread, toasted. (Of course, we leave this part out).

1. Preheat oven to 450 degrees... to the NYTimes.


Friday

Paleo Links

I sent this in an email to a friend/co-worker who asked me about paleo eating because of my weight loss (100+ lbs) and my body recomposition.

To be a paleo evangelist, I've been slow to share more paleo info. Mea Culpa.

There are several good infographics that can serve as introduction:

The Ultimate Guide: http://pinterest.com/pin/187603140698928379/
Timeline: http://pinterest.com/pin/187603140699905232/
Bacon over bagels: http://pinterest.com/pin/187603140699898825/
Fat doesn't make us fat: http://pinterest.com/pin/187603140697640501/
Paleo/Primal Food Pyramid: http://pinterest.com/pin/187603140697507137/
PDF's from Practical Paleo: http://balancedbites.com/useful-guides

The best overall site for info is: Mark's Daily Apple http://www.marksdailyapple.com. He's got a lot of stuff to sell - I've bought a couple of his books, but the info is free. He calls his stuff Primal, rather than Paleo, because it's his brand.

http://www.marksdailyapple.com/primal-blueprint-101/ is the place to start.

There are few people who do a better job with the actual recipes:
Nom Nom Paleo is one of the top paleo food websites: http://nomnompaleo.com/recipeindex

I am currently using Diane Sanfilippo's recipes and I like them the best, so far. Her brand is 'Practical Paleo' and her FAQ is here: http://balancedbites.com/2013/03/faqs-what-is-paleo.html
and the book at Amazon - Practical Paleo.

Sarah Fragoso's recipes are also quite good and her brand is Everyday Paleo http://everydaypaleo.com/food/. I like her book as well, and it has some exercise basics - Everyday Paleo at Amazon.

The hardcore people - Dallas & Melissa Hartwig - and how I lost another 20 pounds in August - and their brand is The Whole 30: http://whole9life.com/2012/08/the-whole30-program/ and
their book is 'It Starts with Food'.

and finally a list of 25 top paleo websites from Nom Nom Paleo: http://nomnompaleo.com/resources

Yours,
Mike Ray


Thursday

Awkward Day

On Monday, I was still recovering from Saturday's '300' (100 pushups, 100 crunches, 100 squats) and Rich from his calf injury, so I put this one together based on those factors.

Balance turned out to be the key with all of these, using our core to stabilize. It was one of the most awkward workouts we've had - a lot of wobbling.

We rested while the other man went, so about 30 seconds between stations and about a minute between circuits.

Monday's Workout
Five circuits of:
Calf Raises x 10 (on a low step)
Renegade Rows x 5/5 @ 10/10 (one arm rows in a high plank)
Overhead Walking Lunges x 10/10 @ 10# (weight overhead with both hands)
Russian Twists x 30 @ 15# (seated on a low step, feet in the air)

Without a machine to lean into. it was nearly impossible to balance during the calf raises at first. We got better and used a pole for balance. Clearly something we need to improve.

The Renegade Rows are a great exercise that we can start increasing weight & reps on.

The Overhead Walking Lunges were one of the hardest things we've done. Something that sounds so easy and is simply not. The ends of the last two sets were pure anger.

The Russian Twists were the 'easy' station - and keeping our feet up towards the end was not simple.

I did not anticipate how much balance would be an issue, which made this and even better workout than I expected.



Sunday

Not How I Remember Saturday Mornings

We have been calling the 10 circuits of 10 Push-ups, Crunches, and Squats the 300.
To crank it up, I added a 440 before and after (to also help on my 10-minute mile goal) and also sped up the circuits by following the Tabata Protocol - the sets take about 20 seconds and I rested 10 seconds in-between.

Saturday Morning Workout
Run x 440 yards under 2:05

3 Circuits Tabata-style (10 seconds rest) of:
Feet-up Pushups x 10
Long Crunches x 10 (on Bosu Ball)
Air Squats x 10

1 minute Break

3 Circuits Tabata-style (10 seconds rest) of:
Feet-up Pushups x 10
Long Crunches x 10 (on Bosu Ball)
Air Squats x 10

1 minute Break

4 Circuits Tabata-style (10 seconds rest) of:
Feet-up Pushups x 10
Long Crunches x 10 (on Bosu Ball)
Air Squats x 10

1 minute Break

Run x 440 yards under 2:05

And collapse.

The circuits weren't too bad (may split them 5 and 5 next time), but the last 440 almost finished me.

Thursday

Latest Before & After

May 2008 and March 2013

11:37

I hate running with a passion. I was and always will be a linemen. We cover short distances and deliver the collision. I was a wrestler. We go all day in a small, painful space.

Distance running is just horrible. I start to drag quickly.

Sprinting I'm fine with. It's short and furious and over.

So to improve my mile time I cheated - and it worked. I sprinted (for me) a 440 in 2:20 or so and walked for 30 seconds, about 50 yards, and then sprinted to finish that next quarter mile. I walked for 45 seconds and then sprinted to 3/4's of a mile and again walked 45 seconds. Then I sprinted to the end of the mile. Voila! 11:37 mile. My fastest mile since the fall.

If I manage the sprints and rests I could actually make my 10-minute mile goal.

Monday

Pushups in the Road

Today was a mess after work: meetings, rides, etc. So once I got home, I just winged it. I headed out the front door and down by the highway.

Monday on the Road
Warmup
Walked 110 yards to warmup

Workout
Ran 220 yards
10 Air Squats
10 Pushups
Walked 110 yards

Ran 220 yards
10 Air Squats
10 Pushups
Walked 110 yards

Ran 220 yards
10 Air Squats
10 Pushups
Walked 110 yards

Ran 220 yards
10 Air Squats
10 Pushups
Walked 110 yards

Ran 220 yards
10 Air Squats
10 Pushups
Walked 110 yards

Ran 110 yards
(which made the workout one mile long)

Warmdown
Walked 110 yards

I got a few funny looks, but I felt a lot better.

Saturday

Soccer Shots

We spent Friday afternoon taking shots on a full size-size soccer goal, kicking corner kicks, and shooting drills working on turning our hips into the ball. A lot of fun and I felt it in my legs on Saturday.

Friday

Thursday Run

I completed a mile in 11:42 on a treadmill. I ran 7/8ths of it at a 10 min/mile pace and walked an 1/8th. The goal is to get to a 10-minute mile.

Wednesday

Late Start

A late start, so we did a quick max workout.

Monday's Workout
Run x 440yds @ 7.5mph
Farmer's Walk x 100 yds @ 90# (2 plates)
Pushups Max = 30
Straight Arm Hang Max Time = 35 secs
Plank x 1 minute
Run x 440yds @ 7.5mph

Friday

Friday Catch Up

Friday Workout
Four Circuits
Run x 220 yds @ 7.5mph
Dumbbell Clean & Press x 10 @ 25#/25#
Feet-up Pushups x 10
One-Arm Kettlebell Swing x 10/10 @ 35#
Long Crunches x 10 (Swiss Ball)
Russian Twists x 20 @ 25#