4/20/10; A Well Spent Half-Hour with the Iron and, Inspiration – Nike Style

Nothing at all fancy today, just a lot of work jam-packed into a mere 30-minute time frame.

Russian lunge jumps for height: 3 each leg, each round

single-leg high box (approx. 18″) step-ups: 135 x 5, 5; 155 x 4; 165 x 4; 4 (each leg)

ab wheel roll-outs: bodyweight x 10, each round

glute/ham raise (GHR): 40 x 5, 5; 45 x 5; 50 x 5, 5

5 rounds of this, subsequent to a good warm-up.  If you do the math, that’s 20 exercises completed in approximately 20 minutes, with the warm-up and equipment/station set-up requiring another 10 minutes or so.  So plenty of work, with very little rest.  Now, I wouldn’t try to squeeze an exceptionally heavy and/or neurologically demanding workout into a 30-minute bracket, but this kind of “speed-endurance” type work is well-suited for a short overall time investment.

Inspiration, thanks to Nike

Ross Enamait — whose methods I find top-notch, and absolutely kick-ass — posted this fantastic Nike “commercial” on his site recently; tell me you’re not jacked-up after watching it.

Ahhh, brings back that old pre-game, ’bout-to-bust-outta-my-friggin’-skin feeling!   I love it!  And, like Ross, my favorite line here has to be:

“Passion has a funny way of trumping logic.”

Ain’t it the truth!

4/15/10; MetCon for Sprinters and, Posturing for a New Round of NAIS Grand-Standing

…and a new round of attempted power-grabbing.

First off, thanks to Starbucks for softening the blow of tax day here in the US with an offer to fill your reusable travel mug with free coffee.  A day with good, free coffee can’t be all that bad, can it?  Good for the environment (the reusable mug, that is), and good for your caffeine jones.

Now, do you appreciate easy access to supplements, grass-fed/free-range protein, and all manner of locally-grown, organic produce?  Keep a close eye, then, on the FDA and the McCain bunch, because here come the scare tactics.  These types of problems simply don’t exist with locally-raised/pastured livestock, yet politicians and government entities fail to recognize this fact.  Anyway, standby for more of propaganda — these are the preliminary body-blows that serve to soften one up for the knock-out punch.  And, of course, what use is a politician without a boogie-man to protect us from?

I wrote about this issue previously, here.  But don’t for a minute think that this attempted power-grab (or, more specifically, Senate Bill S.510) is completely dead.  There’s far too much opportunity for profit and control to be had.  No need for me to elaborate any further on this, as Marti Oakley at the Proud Political Junky blog has already done the heavy lifting on this one.

*Late edit (4/16/10)*  Also see Diana Hsieh’s related post here, at her blog Modern Paleo.

Remember folks, he “…who controls the food supply, controls the people…”  If I’m not mistaken, that’s a piece of a longer, Henry Kissinger quote.  Regardless of who said it, though, the sentiment is spot-on.  Let your elected officials know that you want them to keep the hell out of your relationship with your local farmer and rancher; no room for a governmental menage a trois here.  Nor do you need a big-daddy figure to save you from the “evil” supplement supplier.  We’re all intelligent, big boys and girls, here — no hand-holding needed.  Thanks for the offer, though…

Now go on out and get your free Starbucks coffee…while caffeine is still off the FDA hit-list.

On to the iron-game side of things –

Today’s workout consisted of 3 rounds of the following:

Russian lunge (jump for height): 30 lb vest x 3, each round (alternate legs)
single-leg box squat: 30 lb vest + 20 lb DBs x 6, each leg, each round (thigh parallel to ground, with butt on box)
GHR: 30 lb vest + 30 lb DB x 4 each round
Ab wheel roll-outs: 30 lb vest x 5, each round
reverse grip pull-ups: 90 x 3, each round

Volume was a little lower than usual as I intend to do some mixed-intensity fixie riding — and maybe some barefooted sprints — this evening; the weather here in eastern NC is gorgeous today, and I hate to miss an opportunity to get out and about.  I blew through this one at a rather fast pace, resting only long enough between exercises so as to enable crisp, explosive reps on the upcoming exercise.  Max power production on every rep was the primary goal, with overall speed of completion being a lesser concern.  Still, though, I allowed myself no lallygagging between exercises.

4/8/10; Grabbing a Couple of Workouts on the Fly and, Gettin’ Schooled

I found myself with a bit of spare time yesterday after work, so what better option than to saddle up the ol’ fixie and head for a spin?  I stopped off by the library and returned The 10,000 Year Explosion (a good read, but not quite the ground-breaker I was expecting).

Quick interlude — it is not the Paleo premise (not mine anyway), that humans have ceased to evolve, or have not evolved over the last 10,000 years (since the onset of the agricultural revolution) — lactose tolerance, anyone? — but rather that we have not evolved sufficiently to handle the onslaught of post-agricultural revolution foodstuffs.  Or that the process of excessive fat accumulation is evolution’s attempt at handling this onslaught.  Nothing says that every evolutionary leap is necessarily a “positive” one — non-perfect fixes and dead-ends do crop-up.  There is a continuing interplay, of course, between the evolutionary process and the continually changing environment.

Anyway, I dropped-off the 10k-Year Explosion and picked-up a copy of Lone Survivor.  What a great read so far — content-wise — though I’d hoped for a more compelling writing style.  That said, though, think that life is kicking you around a bit, or that your workouts are beastly?  Heh.  Give this book a read, and imagine being the lone survivor of a SEAL team decimated in Afghanistan.

I stopped-off by the field on the way home and, having my Vibrams on-hand (always the good Boy Scout), swapped footwear and ran 6 x 150 yard sprints.  I followed that up with 50 continuous skip lunges before sliding back into my biking shoes and riding back home.

Dinner consisted of a small portion of flat iron steak and a tossed green salad with olive oil, and coconut vinegar (Tropical Tradition brand — great stuff!).  And a beer or two 🙂   with the evening’s entertainment being the always engaging Andy Deas and Robb Wolf show — otherwise known as The Paleolithic Solution — of which, the latest episode (no. 22) just may be the finest to date.  And no, really, not just because Andy Deas gives a shout-out to Theory to Practice  🙂  Seriously, though, these guys do a hell of a job breaking down and commenting on the nutritional aspects of the Paleo lifestyle.   Now if they’d only get busy and shoot some Paleo rap vids for the Nerdcore for Life folks.  If my man Funky49 can rep Fermilab, then I think Andy and Robb ought to step up to the plate for the “pseudo-science” of Paleo  🙂

After a quick turn-around, I was back at in the gym bright and early this morning, and armed with a simple agenda — an explosive pull of some sort, coupled with some elevated-feet ring flyes.  Here’s how it ended-up:

ballistic push-ups: with 30lb vest x 3, 3, 3, 3, 3
elevated feet ring flyes: bw x 10, 10, 30lb vest x 7, 7, 6
Russian lunge (ballistic, for max height): 30lb vest x 3, 3, 3, 3, 3 (each leg, alternating)
clean-grip low pull (bar above belly button): 135 x 7; 185 x 5; 225 x 3, 3, 3 (emphasis on execution speed)

5 total rounds, with the 1st round being a bridge from the warm-up.  Very little rest between exercises.  ballistic push-ups and lunges were performed as CNS “primers”.  40 total minutes, from the time I walked into the gym, ’til the time I hit the showers.

Post workout meal?  Two soft-boiled, free-range eggs (hella-orange yokes!) and about two tablespoons raw butter; approximately 1 hour post-shower.

Oh and hey, looking for an absolutely knock-down-drag-out dissertation on human metabolism and energy production?  Look now further than this 3-video series brought to you by the folks at CrossFit.  Here’s an explanation of the series, straight from the CrossFit Journal site:

On March 12, 2010, Coach Greg Glassman and a small crew visited Dr. Scott Connelly in the Los Angeles offices of Progenex. The intent was to tap into Dr. Connelly’s vast knowledge of metabolism, particularly as it relates to long-term fitness and health.

The result was over 90 minutes of education about the relationships among glucose, insulin, ATP, protein, body weight and health. This is a dense, fast-moving presentation worthy of multiple viewings. Topics include:

* Why a calorie is not just a calorie.
* How insulin resistance was evolutionarily beneficial.
* How “dieting” can make you fatter.
* What happens when you hit the calcium wall.

Whoa…Fabulous stuff!  Thanks CrossFit.  And hey, what are you waiting for?  Get your subscription to the CrossFit Journal.  You’ll be so glad you did.