Cranked-out about an hour’s worth of mixed-intensity fixie riding yesterday evening (rode for a half-hour or so, hung-out at the coffee shop for a while, then hit another half-hour or so on the way home), just to keep the legs loose. I’d put a tri-tip roast, celerity, and carrots into the crock pot prior to leaving for work that morning, so I had a nice Paleo meal waiting for me when I got home from the ride.
This morning’s workout was basic iron game fare — deadlifts and weighted dips. Nothing fancy, here — simply basic movement patterns performed at a super-high intensity.
I lead-off each set of deads with box drop jumps (3 reps) as a CNS primer, and each set of weighted dips was preceded by a 3-rep primer of ballistic, bodyweight dips. Here’s how it all shaped-up:
box drop jumps*: x 3 each round
Conventional deadlift (over/under grip): 225 x 5; 315 x 3; 365 x 3; 385 x 2, 2, 2
ballistic dips: x 3 each round
weighted dips: 45 x 5; 90 x 3; 100 x 3; 105 x 3, 3, 3
The deadlifts and dips were performed with an emphasis on speed of execution — there was nothing slow about any of the day’s movements, everything was geared toward targeting maximum power output. I probably could have used a little more weight in the deadlifts without sacrificing any speed, however, since I’ve been sprinting and biking pretty hard lately, I decided to err on the side of being too light.
*Step off an 18″ box and, immediately upon landing, rebound over a 30″ box. Emphasis on minimizing ground contact time.
On-the-Fly Paleo Chow:
What do I call it? Hell if I know. Hot Italian beef sausage, stir fry beef, cubed lamb, fresh broccoli, olive oil, beef stock, cilantro…spices of various kinds…
I browned the meat and sausage, then threw in the rest of the ingredients and let that simmer for awhile. Whatever you want to call it, it was pretty damn good. And I’ve got plenty for leftovers.
Here’s an interesting commentary on Bart Hoebel’s (et al) recent HFCS study; a question/answer format that is rather illuminating. As you can well imagine, much uproar over this study has come from HFCS-central, and its minions (another take, via the Huffington Post). I won’t waste a whole lot of time on this; it’s needless, really. Vet the evidence, and tell me if you’ll want to ever consume this crap again. ‘Nuff said.