Ceviche…for Breakfast? You Bet! And a Couple of Workouts, Too

Oh yeah, I’ll take Ceviche anytime…so why the hell not for breakfast?

Now this dish might be a little fruit-heavy for some of my more fructose-avoiding friends, but really, the amount of fruit per serving here is not all that much.  And, too, we’re talking whole fruit here, not the bereft-of-fiber, liver-hammering (and insulin spiking) fruit juice.  That said, the total fruit (read fructose) content of this meal is of little real worry to me, and so this dish – with it’s wholesome, fresh ingredients and very little prep time — is way high on my Paleo grub list.  By the way, I picked up the sea scallops for this dish from my local farmer’s market – another perk of living near the North Carolina coast.

And there is absolutely nothing to making good Ceviche; I followed this basic recipe (though I did add a ripe mango to the mix) from the New York Times’ Mark Bittman.

Simple, yeah – but damn friggin’ good  🙂

Relentless TV –

I’d like to give a shout-out to my friend Roger Dickerman, host of the new (at least to me) and uber-cool Relentless TV website.  I must say, I really like Roger’s concept here – kinda reminds me of a Physical Culturalist’s Sports Center (duh nuh-nuh, duh nuh-nuh!).  And Roger has a wonderful “screen presence” — intelligent, witty, animated — which makes each episode (they’re usually about 15 minutes, or so) a real treat.  Make sure you check him out, and see what you think.  And especially so, check out episode #3, where Roger covers my post in reference to the mental side of training, and especially so, HIT.

And speaking of recent TTP-press, check out episode #36 of the Paleolithic Solution, where the dynamic duo (Robb Wolf and Andy Deas) tackle my question in reference to the mainstream’s implication of testosterone and DHT as being potentiators of prostrate cancer.   This is a complicated subject, no doubt – props to Robb for taking it on.

On to the workouts…

Friday Night Iron –

whip snatch-to-overhead squat: 95 x 8; 115 x 3 sets of 5

~ straight bar muscle-ups x 2 for each round, in superset with both the whip snatch/OHSs and deadlifts~

sumo deadlift: 155 x 10; 235 x 6; 305 x 7, 6

then, a couple of sets of Bradford presses, 100 lbs x 12 and 10.  1 rep = front-to-back.

Sunday Iron –

Sunday’s workout is a prime example of where being at least somewhat proficient at the Autoregulation process can pay some serious dividends.  Between Friday night’s gym session and this Sunday afternoon session, I did A LOT of fixed-speed biking, sprinting (running), plyos…just a hell of lot of non-quantifiable, though tiring, stuff.  And even this session itself occurred on the tail end of a good deal of hard saddle time.  In fact, my original plan was to perform this particular gym session tomorrow, but as I was out riding, the weather started to turn a bit sketchy, so I altered course and made a bee-line for the gym.  What ensued was short, sweet and heavy.  Then I saddled back up and busted-ass to get home before the rain hit.

On a side note: so here it is the middle of July, and I’ve yet to be caught in the middle of a ride and in the middle of a downpour yet this year *knocks on wood*.  For those of you unfamiliar with the south-east US of A coastal plains, severe downpours can crop-up in the blink of an eye around here, and every evening carries about an even chance of just that happening.  Anyway, so I’ve yet to come home this summer looking like a drowned rat.  Maybe I need to buy that ticket to Vegas right about now?

Ok, enough blather – here’s the session; a superset of the following –

close-grip floor press: 135 x 10; 165 x 6; 215 x 5 (2), 5 (2, 2)

bent-over row: 135 x 10; 255 x 5; 300 x 4, 3

*The numbers in parentheses indicate rest-pause repetitions.   So, on the final set of CGFPs, I performed a set of 5 straight reps, racked the weight for a moment, hit 2 rest-pause reps, racked the bar again for a moment, then hit 2 more res-pause reps.

I then finished-up with some Nautilus 4-way neck work: front/side/side – 55lbs x 10, 65lbs x 12 (last 2 reps rest-pause).

The Yin-Yang of Genetics and Epigenetics, the Dieting Yo-Yo Woe, Oprah Style…Again, and, Oh Yeah, a Workout

Ahh, the intersection of genetics and epigenetics; and, hey, let’s go ahead and add a little quantum mechanics and spirituality in for good measure.

This recent SI article covers the genetics/epigenetics terrain well, and it’s well-written, too; always an added plus in my book.  Look, the bottom line is this, folks — you are not at the mercy of, or a slave to, your genetic hand.  The flip-side of this is, of course, that you can’t rest on your laurels, either.  I’m in full agreement with the notion that, as children, we are “programmed” to act fully in compliance with our given blueprint in as much as that coincides with both our culture and socio-economic climate.  East Africans run, from an early age; Jamaicans sprint.  Couple a favorable early environment with the right genetic hand (including the proper “drive” genetics), and the resultant phenotype comes away with a hands-down advantage over his lesser “advantaged” competitor.

I’ve mentioned this before, but this Nike commercial really resonates with me.  When I was a kid, I was nothing if not a perpetual motion machine.  My poor mom; I don’t think there’s any way for me to make up for what I put her through.

Sheesh; thanks again, mom.

OK, but what if your blueprint and/or environment wasn’t so advantageous?  Can you right the ship?

Hell yeah you can.  When we get down to brass-tacks, we’re all comprised of nothing but pure energy.  Every cell in our body is completely turned over at least every seven years.  To steal a rif from today’s post in  Seth Godin’s blog (in reference to this story), “All you need to know is that it’s possible.”

All that’s required is a spark.  Remember, there is no try, there is only do.  Will you trip at times?  Out and out fail?  Yeah, you will.  But with that spark, you’ll immediately self-recognize the instigating barrier, and navigate it successfully the next time out.

[Edit, 5/14/10 – here’s an interesting PBS News Hour interview with the author of the above cited SI article, David Epstein.]

Moving on…

Today’s early AM workout was preceded by yesterday evening’s hour-and-a-half worth of mixed intensity saddle time; an hour-and-a-half that was broken, about midway through, by a long red-eye break at my favorite Rocky Mount caffeine purveyor, Via Cappaccino.  This is one of the best restorative forms of exercise that I can think of.  The fixie riding, that is — not necessarily the coffee quaffing.

I’m still nursing a tweaky lower back from Monday’s biking near-miss, so I had to account for that in cobbling together today’s iron session.  That said, here’s what went down:

As a superset:
Atlantis machine incline press: 180 x 10; 230 x 3; 275 x 2; 280 x (miss – stall-out at 3/4); 275 x 1
snatch grip high pull from a high hang: 135 x 7; 165 x 4; 185 x 3, 3, 3

*Each set of incline presses was receded by a set of 5 explosive, feet-elevated push-ups.

Then:
Bradford press: 3 sets of 10 (back to front, 1 cycle, equals 1 rep) @ 95 lbs

Zercher squats: 3 sets of 8 @ 135 lbs

Note: the Bradford press demonstrated in the provided link is a combination of full front and btn presses, whereas I, in order to more fully isolate/target the shoulders (and reduce triceps contribution), only press the bar high enough, in both the front and btn portion of the movement, to just clear my head.

Very little rest between any set of the above two exercises; I was still blowing pretty hard at the start of each subsequent movement.  Zercher squats were done today more as a low back rehab than anything else.  Zerchers, by the way, are a fantastic max effort exercise for the lower body, and teach excellent squat positioning and form.  Today, the higher rep, super-strict form was just what the doctor ordered for working the lower back just enough.  As well, I noticed that my legs were a bit gassed from all the saddle time I’ve put in as of late.  About the Atlantis incline choice — I’m not usually a machine kinda guy, but every now and again I will make an exception.  Today was one of those days.  This particular machine fits my body nicely, and so all I really lose out on here is stabilization work.  I’ll take that hit every now and again for the sake of adding variety to my workouts.

The Oprah Yo-Yo thang…again

Ugh!  What’s to say, other than this is really, really distressing.  C’mon girl, I know you’re much more intelligent than to remain stuck on this merry-go-round.  Seek real help; the information is out there for the taking.  We’ve been down this path before; remember?   Apparently, Oprah hosted Geneen Roth, author of Women, Food and God, who, from what I can gather from the link sited above, offers some valid points for consideration.  Now, I’m all about the psychological feel-good side to getting yourself together, however, one still has to live and function in the real-world, and that necessitates making real-world consumption decisions.  Long story short — the carb jones is still going to hand you your ass in the long run; the analogy here being that you either quit smoking altogether, or you’ll eventually return to your old, habitual levels.  There is no in between.