Actually, let’s back up just a moment and look at last night’s dinner. Now remember, I absolutely LOVE to eat skillfully prepared, intricate and exquisite meals; thank goodness, then, for Meesus TTP’s kitchen skills, and for the talents of my favorite restaurant’s fine chefs. Making such meals myself, though? Meh, I’ve neither the time nor the inclination for that. I can pull off a pretty good Paleo kitchen improv, though; case in point: after returning from an evening fixie spin, I found I had the following on hand (and not much else, by the way):
1 lb ground sausage
1 lb ground buffalo
1 large sweet onion
2 medium sweet potatoes
Hmmmm, what to do. OK, so I sliced, seasoned, buttered and roasted roasted the sweet potatoes in the oven, chopped and sauteed the entire onion in a butter/coconut oil mix in a cast iron skillet. Then, once the onion was done, I added the sausage and buffalo to the skillet mix (along with a sundry of spices…whatever looked like it might work), and cooked that until done. The result? A pretty damn good, on the fly meal — even it it wouldn’t win too many creative points. So, waddaya think? Am I Iron Chef material? Heh…
OK, so flash forward to today, and today’s workout:
- 30 minute intermittent-intensity fixie ride
- barefooted sprints — 8 x 100 yds @ <13 secs/sprint, approx. 1 minute between runs.
- 20 minute intermittent-intensity fixie ride
Then it was in the gym for the following:
- clean grip low pull (out of the rack): 135 x 7; 225 x 5; 315 x 5; 365 x 3, 3, 3, 3, 3,
- elevated feet ballistic push-ups x 7 — or —
- elevated feet medicine ball push-up x 6 each arm
So 7 total rounds here. I alternated between “normal” dual-arm ballistic push-ups, and the medicine ball, single-arm variety. The single-arm variety was done as explosively as possible while minimizing the contribution from the “off” arm. Minimized hand-to-ground contact time on both varieties, maximized “air” time. The bar was set just above the knee for the rack pulls. Full triple extension (and up to full tip-toe), full shrug, and explosive on each rep.
Pretty good demonstration of med. ball push-ups here. Now, I performed mine with feet elevated (about 18″), and I performed 6 reps with one arm, then shifted to the other for another 6. Just another variant of this fine exercise. One thing to keep in mind is to not let your hips sag while doing any manner of push-up — no saddle-back horse look-alikes aloud!
Another 15 minutes worth of fixie huckin’ to get home. By this time I’ve been fasted for 18 hours; I won’t eat for another 2. And when I do eat, it’s this:
Remember last night’s dinner? Well, here’s part of the left overs —
Me thinks a couple of free-range eggs will go well to top that off; here’s the end product:
Check out those yokes! By the way, the egg on the right is a duck egg. This concoction doesn’t look like much, but it sure tasted good!
Theory to Practice 