Saturday, March 31, 2012

3 31

60 row
Take naps all over the house

Thursday, March 29, 2012

try this next week over spring break

Odd Days (Supersets OR Pyramids):

Supersets (repeat 10 times):

- Pullups - max
- Pushups - 20
- Dips - 5-10
- Abs of choice - 30

Pyramids (see PT Pyramid article above)

- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next

Even Days:

25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.

Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups. Test on day 14 or 15 and let me know your results.

Good luck with the Pullup-Push Workout. Push yourself and you can quickly perform better on your pull-up test. You can fit this type of program into your present workout plan by just adding 25-50 pullups on your rest days so you do a ten-day routine of pull-ups.


wod ~ am
20 row
50 push ups
50 squats

wod pm planned

100 push ups
100 pull ups
5 minutes plank

Tuesday, March 27, 2012

first backpacking trip since the injury ~ 4 months later

it was a short over night trip
probably about a 30 pound pack 3 miles each way
leg held up fine - i used a walking stick as a precaution
i probably did not need it but it was nice to use

Sunday i slept most of the day ! ~ so the trip took something out of me

Monday, March 26, 2012

I’m Sick. Should I Exercise?

I’m Sick. Should I Exercise?

Junior apple Lance asks:

“Hey, Mark, what’s the deal with working out when you are sick? Is it true that exercise is safe if you have a cold, but bad if you have the flu?”

There are some general rules to follow, but in my opinion, the best thing to do is to trust your instincts. Sometimes when you’re sick you don’t have severe symptoms, but you feel fatigued and weak nevertheless. Other times you may be so symptomatic you’re virtually a stockholder in Kleenex, yet you’re physically peppy enough to function.Often the sniffly, frog-in-the-throat cold symptoms come as you’re nearly healed, so at this point, it’s fine and healthy to exercise. The funny thing is that this is usually the point when we really notice our illness; but by this point, the virus is already well under attack by your immune system.

Energy is a subtle thing; pay attention to how it moves in your body. There’s no benefit to a heart-pumping, calorie-burning workout if your tissues and organs are depleted of their energy; this will only drain you further. My advice? If your heart’s just not in it – if you just can’t “get into” the workout, it’s probably not the best idea to push it. On the other hand, if you simply feel a little crummy, a mild workout like a walk in the fresh air can actually speed your recovery dramatically (be sure to shower and nap afterwards to stimulate healing).

Bottom line: pay heed to that instinct!

Here are general guidelines:

If your symptoms are mostly “in your head” (sniffles, headache, sore throat) it’s usually fine to exercise. Caveats: have a terrible headache, fever or brain fog? Stay in bed.

If your symptoms are closer to the “business end” (nausea and other unpleasantries) do not work out under any circumstances. You need rest and fluids and possibly a trip to the doc. Caveats: if you’ve got “the shakes” from jet lag or too much partying, a workout will actually do you good, though it definitely won’t be fun.

If your muscles are a bit achy, a gentle swim or a walk can help. Caveats: if your bones ache or if you feel stiff, don’t attempt exercise – your organs and acid production are trying desperately to cope with whatever bug has invaded your system, so lie low, amigo.

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Friday, March 23, 2012

its friday! ~ dude you have a 6 pack

my wife looked at me yesterday said, "dude you have a six pack ~ i hate you"

the truth is i havent been training that hard - this is my 10th week on paleo - this is the lightest i have trained in my life (when i have been focused on fitness)

my blood pressure is down and my mood is up

my job is a meat grinder right now but i think i am dealing with it pretty well

i did land a sinus infection a couple of days ago but im healing fast

big thumbs up to paleo - and marksdailyapple

check out my blog if you want the rest of the story and see my workouts

Wednesday, March 21, 2012

3 21 no wod ~ sinus infection

Sinus infection
Amoxocilin + some sun
Hope to be back at it in the morning

Monday, March 19, 2012

03 19 2012 WOD

nice little am wod

20 row
push ups
pull ups
box jumps

~ all before work and not that sleepy

Sunday, March 18, 2012

The week of rest with photo

The week of rest and fighting the cold.
I trained pretty minimally this week.  Fighting a cold + mentally burnout + teacher burnout + $$ stress.
I rowed stereched and tried to get to sleep as early as possible.


1. Life changes
a. I installed an app on my phone that makes is silent from 7pm to 7am
b. I stopped all alerts on my phone (email, facebook, ect)

2. Food
a. I ate more meat
b. less (almost none) furit + paleo baked goods
c. more berries
d. tried to eat more veggies (this will be next weeks focus)


1. Back to some good efficient training
2. Time change adjustment is hopefully over so I can enjoy the morning workouts again.
3. try not to make appointments before lectures (get to work as late as possible)
4. eat as much veggies as possible
5. continue to reduce the baked goods as much as possible

on monday i weigh in and start weeks 10,11,12 of paleo living

The week of rest

The week of rest and fighting the cold.

I trained pretty minimally this week.  Fighting a cold + mentally burnout + teacher burnout + $$ stress.

I rowed stereched and tried to get to sleep as early as possible

Friday, March 16, 2012


Got up early
Rowed ez about 20 min

Still fighting cold

All around feel ok fatigued from work

Wednesday, March 14, 2012

03/14/2012 WOD

yesterday - rowed during the entire episode of the walking dead

still in recovery week

still not firing on all 6

jogged about a mile with the boy

Tuesday, March 13, 2012

monday + tuesday wod

i feel like im fighting the cold that my kid had so im going to take it ez this week

rowed 2 times am and pm
swam about 500

AM - nada
had to be at work early

Sunday, March 11, 2012

pictures (last weeks WODs and this weeks plans)

Last weeks wods;
went well
added tire flips
added 35 lb kettle bell
happy with the progress

Last weeks paleo
berries are going out of season so i need to find new fruits
all food is going up in price about 20% - due to gas prices
this is having a tough effect on my families food budget
cutting out things like coconut water and chocolate
eating less nuts

next weeks plans

very sore and hungry this weekend
going to take it easy until energy returns
20 row monday through saturday is the prescribed routines
all other workouts that happen will occur if the energy and time is there (adjusting to day light savings time) i train in the mornings before work
so i am loosing an hour of that time

id rather sleep then lift

added tire flips and heavier kettle bell

planned recovery week

Saturday, March 10, 2012

Friday and Saturday wod

swam a little



330 - hips tight - did hip mobility video

Thursday, March 8, 2012

Wod plan ~ son #1 is sick ~ missing work

All I have planned today is a 20 minute ez row

Ill get it in when he naps

Wednesday, March 7, 2012

3 07 2012 ~ wod got it done!

Got it done
after work
A bit lethargic

15 row 3500 meters
Kettlebell video with new KB 35 pounder
10 minutes balance board

~ just phoning it in ~ but that's ok

03/07/2012 WOD (less)

took care of 5 kids last night

i had an 0800 am meeting this morning so i decided to sleep and eat a good breakfast rather then train

i hope to train this afternoon

~ 15 row

~ Kettle bell video (with the new KB)

but we shal see

Tuesday, March 6, 2012

03/06/2012 WOD + Paleo

30 Row - forgot the distance - took about 10 minutes to get the lactic acid out of the muscles and get a flow going on the rower ~ after that is was a good row

20 tire flips! nice - first time since the injury i had the balls to get back to the tire

nothing new - i wish i could find my book

Thursday, March 1, 2012

March First ! WOW 2 kids ~ WOD + PALEO

good little work out this morning - got up early
20 row - 4500 meters

Ladder style basic 4
Planned  ~ did
100 squats ~ 100
75 push ups ~ 75
50 sit ups ~ 50
40 box jumps
25 pull ups ~ 17
5 minutes of plank ~ 3

First of the month, got paid.  Very nice to be able to buy fruits and berries.  Been a week since we had almonds or pistachios in the house as well.

B =
bacon, egg, blueberries, banana,  almond butter, coffee

sliced turkey, baby greens, blueberries, kiwi, 1/2 banana

2 Kids
Its a lot of work
but thats the game right?