wods ending 4 28 { HIIT, Trader Joes, Sprouts, Costco }

This week was rough.
Work presented some new lows.  Probably the worst weeks of teaching in my 7 years of experience. The newborn and mom was sick.

I did not think I would get any training in this week, but every day i made an effort to get some thing in.

HIIT = High Intensity Interval Training
Nothing new here - i have used HIIT with sprints - but i am trying it with the basic 4 movements - push ups, pull ups, squats, and planks - I am very sore -

Trader Joes - the whole freaking family has started eating paleo - not because it was a decision - they just love the food I eat - and they eat all my food first - the cost of feeding my family has climbed to about 200 bucks a week

I shop at sprouts, trader joes, and costco
Its a lot of work to keep paleo food in the house without going broke -
but its worth it

here was the plan

My 3 year old cranked out over 100 push ups on thursday - this kid is going to pass me up quick

Here is what got done.

the baby is sick

oho parenting
nothing will challenge the resolve of a training program like a newborn

baby has a fever
up late

no i did not work out this morning before work

i will try in the pm

yesterdays fast was not bad

why fast?

lots of reasons

why fast

Sunday fasts for 6 weeks

I will be fasting on sundays for the next 6 weeks
No food from sat midnight till sunday sunset

Test the benefits of intermittent fasting

workouts ending april 20th - a truly pitiful week

This week I had no plan - no goals and honestly no desire to work out at all

the results reflect that

I am very tight - the left ankle is hurting

this next weeks focus will be on flexibility and mobility

I am just phoning in the work outs these days

Since the baby (7 weeks) I have just been phoning in the work outs.

I am averaging about 4 workouts a week, they are short in duration and low in intensity.

However I am getting them done ~ I have a long term focus of training, 1 year results - not 8 week results.

Paleo is going wll

wods 4 8 2012 to 4 14 2012

motivation was very low this week ~ so just getting some training in was good ~ i am hoping for more energy next week

Wodless

Havent worked out for 3 days ~ i just want a little break

Paleo revew

I thing i have been doing too much cardio and working out too much

Very sore

Going to take the morning off

this weeks wods

Paleo shopping ~ recite photos

Its not inexpensive

The cost of eating paleo $$$

a friend was asking about how i afford to maintain a paleo diet / lifestyle

it is a sacrifice - I spend about 3 times more on food then before. I have a family of 4 and my wife is starting to move to eating paleo as well

my 3 year old naturally leans to eating paleo

so compared to the average family we probably spend 2 to 3 times as much on food

but we never eat out
never buy crap at the store
dont drink
~ a lot of little crap gets cut out

i think in the end if you are thinking about going paleo plan on X2 your current food budget.

but i have no complaints
if you are going to spend money on anything - shouldent it be what you put in your body?

my wife has started paleo

my wife has started paleo

i did not push her to do it at all

but i think she sees the results and just has to admit its working

well see how she does

the first weeks are very difficult

last weeks wods

3 31

60 row
Take naps all over the house

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

wod ~ am
20 row
50 push ups
50 squats

wod pm planned


100 push ups
100 pull ups
5 minutes plank

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

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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Read more: http://www.marksdailyapple.com/exercising-when-sick/#ixzz1qFaMVWgW

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
mike
http://fitwithacast.blogspot.com/

Wod =resting from sinuses

Resting from sinus infection

Wod = exrtra sleep

Sleep in

Totally worth it

3 21 no wod ~ sinus infection

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

03 19 2012 WOD

nice little am wod

20 row
push ups
pull ups
plank
squats
box jumps

~ all before work and not that sleepy

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.

PALEO

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)

NEXT WEEK

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

Got up early
Rowed ez about 20 min

Still fighting cold

All around feel ok fatigued from work

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

monday + tuesday wod

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

monday
rowed 2 times am and pm
swam about 500

tuesday
AM - nada
had to be at work early

monday 3 12

15 row 3700