Workout of the Day

For weight:
Turkish get-up 1-1-1 reps (left and right arm)

Three rounds for time:
9 cleans, 50 kg
18 overhead walking lunges, 50 kg

Workout of the Day

For weight:
Shoulder press 1-1-1-1 reps
Push press 3-3-3-3 reps
Push jerk 5-5-5-5 reps

Score:

SP - 65kg - 65kg - 65kg - 70kg
PP - 70kg - 70kg - 70kg - 75kg
PJ - 70kg - 65kg - 70kg - 70kg (4 only)

Workout of the Day

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Squat: 110 kg PR!

Press: 65 kg

Deadlift: 170 kg PR!

Workout of the Day

Four rounds for reps:
40 kg sumo-deadlift high pull, 1 minute
24" box jumps, 1 minute
40 kg push press, 1 minute
Burpees, (ugh) 1 minute

Rest 1 minute between rounds

Score: 176

Workout of the Day

Deadlifts 3-3-3-3-3-3

Back Squats 3-3-3-3-3-3



Deadlifts - 130kg - 140kg - 140kg - 150kg - 150kg - 160kg (2 only!)

Back Squats - 50kg - 60kg - 70kg - 90kg - 100kg - 100kg

Workout of the Day

Push jerk 3-3-3-3-3 reps

60 kg - 70 kg- 70 kg - 80 kg - 85 kg

Workout of the Day

As many rounds as possible in 20 minutes of:

2 x 55 lb. Turkish Get-ups
12 x 55 lb. Dumbbell Swing
24 Double-unders (I substituted singles)

Score: 6 rounds.

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 30:03 (PR!)

Bested my previous PR of 39:30 - and that was using the resistance band for pull-ups...

CrossFit Total Meet!

Today we had an official competition between our little CrossFit gym and a brand new affiliate that opened up in Bozeman, Bridger CrossFit.

Normally, in the informal setting, you perform your CFT by working your way up to a one-repetition max by lifting — until you can't lift any heavier.

Today was structured so that each lifter got three chances at a one-rep max, but had to open with a bid for starting weight. This means one has to plan how one is going to lift with consideration to previous one-rep max scores, as well as what the competition (the lifter in your weight class) is going to attempt.

Long story short, I wound up tying with Justin, a 24 year-old guy from the other team. He bested my on back squats, but I killed him on shoulder press and dead lift. The last lift was dead lift, and I wanted a tie-breaker, but Justin conceded.

I figure that means I won.

I knew I had at least 10 more kilos in me... But it played out like this:

Back Squat: 120 kg.
Shoulder Press: 70 kg.
Dead Lift: 150 kg.

Total: 340 kg.

(Figures in red are new PRs).

Workout of the Day

Five sets of three-rep Deadlifts.

110kg - 120kg - 120kg - 130kg - 140kg

Stephen C. Foster State Park

This Georgia State Park is within the Okefenokee Wildlife Refuge. We arrived yesterday evening after a drive that seemed to take us to the back of beyond. It is wonderfully peaceful here and it's difficult to find relevance in the news on NPR. Everything in the "real" world seems very remote.

We took a boat trip into the swamp. The driver and guide, a young woman, recited her monologue fairly well, but questions threw her off. She knew the answers but got distracted from her memorized routine and often had to go back to the beginning of the paragraph and repeat it in its entirety to work her way to the next bit she wanted to say.

There were lots of small alligator lying still as logs. On the way back to the dock she somehow spotted a new born turtle, beautifully camouflaged in the floating grasses. It was difficult to find
it even after she pointed it out.

We then went on the "Trembling Earth Nature Trail", mostly on a boardwalk. There were interpretive signs, but nothing to explain the name which actually refers to the unstable bits of floating bog that form in the swamp and eventually become grounded by plant roots and turn into land.

Among the interesting plants growing in the swamp is the Bladderwort, which is carniverous. Small critters get caught in the floating "arms" on the surface of the water and are consumed by the plant.

Near the end of walk, I found this little green anole posing for pictures.

Next, we walked back to our campsite by following the "Up'land (sic) Nature Trail" along a wide grassy path. It was mostly shaded and very easy walking. There were more interpretive signs, but of a more general nature, not pertaining to anything in particular along the trail.

Miles walked today, about 3

Workout of the Day

Five rounds for time of:
10 Knees-to-elbows
20 Burpees
30 Wall ball

Ugh...

Only did three rounds of this one - I earned my Pukie patch, which one can only earn by losing one's lunch.

Workout of the Day

Weighted pull-ups 1-1-1-1-1-1-1 reps

10 lbs - 10 lbs - 15 lbs - 15 lbs - 20 lbs - 22.5 lbs - 22.5 lbs (fail)

22.5 is a New Personal Record over my previous 20 lbs.

Workout of the Day

RUTMAN SANDBAG MILE

Travel one mile on foot, carrying a sandbag equal to your body weight. Every time you set the bag down, you receive a 15 second penalty. Your objective is to complete the Rutman Mile under 15 minutes. The goal here is to WORK UP to eventually being able to achieve bodyweight in under 15 minutes.

Weight: 71 lbs

Time: 14:21

Not THAT heavy, but it still sucked.

Workout of the Day

For weight:
Clean & jerk 1-1-1-1-1 reps
Push-press 3-3-3 reps
Front squat 3-3-3 reps

The above reps are work-sets only, and do not include warm-up sets. Work sets should be heaviest load manageable with excellent form.

Clean and Jerk: 55-55-60-60-60 (weights are 2x dumbells)

Push-Press: 60-60-60 (60 lb. barbells each arm)

Front Squat: 132 lbs - 154 lbs - 176 lbs

Tallulah Gorge State Park

We have been so fortunate with the weather - sunny but not too hot with cool mornings and nights. Today we took another drive, this time to Tallulah Gorge State Park. According to the brochure, the gorge is one of the oldest geological features in North America. The 1000 ft chasm is over 2 miles long with 5 major waterfalls before the Tallulah River joins the Chatooga River, creating the Tugalo River.

We hiked Hurricane Falls Loop trail, about 2 miles, plus another mile on a couple of side trails to overlooks. The trail from the interpretive center was made of recycled, mulched tire rubber. It has a wonderful, comfortable, slightly spongy feel underfoot. Very easy on the feet! But the didn't last very long although the rest of the trail was very well made as well and much of it was covered in mulch.

What most of the trail was, actually, were stairs, 1099 on the main trail with more on the side trails - which had to be done in both directions - up and down.

It was 200 feet down to the suspension bridge, another 120 down to the river, than back up again and around to the start. I got a good workout today! The image at right is Hurricane Falls from down at the bottom of all the stairs. Luckily the going up stairs were on the shady side of the gorge - it had warmed up a bit by then.

All the different views of all the different falls were beautiful. The flow of water isn't what it used to be; some of the water is being diverted for power generation and re-joins the river below the gorge. They do have releases a few times a year. The movie in the interpretive center showed kayakers in their colorful boats careening down the falls during a release. Some looked marginally in control but most looked like they were scrambling for their lives and scared silly!

After all the walking, all the stairs, all the falls, we were treated to a mural depicting the 4 seasons for a pioneer family. I chose Summer to photograph because I though it would be of special interest to someone special. You know who you are!

Today's Miles - about 3, with a total of 1580 stairs

Unicoi S.P., Alpine Helen, Brasstown Bald

Camped at Unicoi State Park near Helen, Georgia, we decided to start the day with a walk around pleasant and pretty Unicoi Lake. It was sunny and cool and the wooded path was really easy walking without a great deal of elevation.



Afterwards, we went into "Alpine" Helen, a pseudo-Bavarian village catering to tourists. It is beautifully situated on the Chatahootchee River and has shopping and horse-drawn carriage rides.

We had lunch at a riverside restaurant - I cannot recommend the food - and walked through the street and some of the shops. The display of one entire shop window consisted of men's underpants, each pair printed with a different fart joke. That seemed to be about the level of merchandise available in general.

My favorite section of town was the "Motorcycle Only" parking. All the smooth, scenic, curvy roads in this part of Georgia must be biker heaven! The bikes were all lined up while the riders filled the outside seating of two good-sized restaurants. The bikes were beautiful, all shiny and gleaming in different colors with lots and lots of chrome reflecting the kaleidescope of neighboring brilliant bikes.

When we'd had enough of Helen, we headed to Brasstown Bald, the highest point in Georgia. We decided to walk up rather than take the shuttle - it was only .6 mile each way, but it was really steep. No one we asked knew the height of the climb from the parking lot to the tower, but the estimates ranged from 250 ft to 450 ft. My guess was around 300 ft.

Four states are visible from the top and even the Smokey Mountains are just barely visible on the northern horizon. We also watched a movie in the interpretive center but the photography was dated and the prose was pretty purple.

It was a nice little hike up and down the steep hill, though.

Today's miles walked - about 4 miles.

Dahlonega Reservoir

We've continued staying in Dahlonega in order to continue treatment by the same doctor. We don't have internet or phone service at the campground, so we drove to the picturesque reservoir where the signals were strong, both on the phone and the laptop.

I went for a short stroll along the dyke while Wally used the computer. I noticed a leak in the dam and wondered if it was a known thing. But I also noticed it was being monitored buy a local inhabitant who seemed to have thing well in hand....er, foot.

Workout of the Day

Five rounds for reps (calories on rower) of:
Pull-ups, 1 minute
Push-ups, 1 minute
Sit-ups, 1 minute
Squats, 1 minute
Row, 1 minute
Rest, 1 minute

Set up like Fight Gone Bad, there is no rest between exercises- move from one exercise to the next. Rest one minute between rounds.

Reps: 386

Mountain Magic Auto Tour

Since falling on the Appalachian Trail, breaking my wrist, dislocating my elbow and doing some sort of undiagnosed injury to my knee, thus ending my attempt at a thru-hike this year, I have not been a very happy camper. Literally.

We are staying in Georgia for follow-up doctors visits and had to do something to perk me out of the doldrums. So, we went on the "Mountain Magic Auto Tour", a driving tour around some of the roads in North Georgia...

The first stop was at a conical pile of rocks on a small triangle of land in the middle of a crossroads. This is called "Trahlyta's Grave" and marks the resting place of an Indian princess who was kidnapped by a rejected suitor, "lost her beauty" and died. It has become the custom for passers-by to drop stones on her grave, supposedly to insure her good fortune. Seems to me it's a little late for that!

We continued on our tour, traveling through several scenic gaps and crossing the AT once or twice. We came to the turn off for Dockery Lake. At the end of a non-descript gravel forest road sits this little gem with surprisingly well set-up and maintained spacious picnic areas. We walked the trail around the lake, at one point under the watchful eye of a strange and unusual arboreal creature.


It really felt good to get out into the woods again, even if it's not the AT.

Our next stop was Neel's Gap and Mountain Crossings, the outfitters. We were welcomed by their three calm, friendly dogs. There were signs asking that we not succumb to their array of sophisticated mooching techniques. They are all in doggie weight-watchers.

The shop was quiet with few customers so it as easy to browse all the backpacking gear. Interestingly enough, they had hiking kilts for men but none for women! What the...???

I saw a few small items I'd be interested in if I ever get another chance at the AT. In all, I felt rather depressed I wasn't still on the trail. But there's no answer to that one.

Miles walked today - about 1

Workout of the Day

Pull-up Ladder.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Sets: 11, plus 6 pull-ups (72 pull-ups total)

Workout of the Day

For time:
Run 400 meters
50 thrusters
Run 400 meters
50 overhead sit-ups
Run 400 meters
50 dumbbell cleans
Run 400 meters

Every exercise in today's WOD, including the run, will require the use of dumbbells. Select one weight to use for the entire workout. The overhead sit-ups are performed seated on the ground, feet anchored, and weight held with straight arms overhead.

Load: 30 lbs
Time: 25:47

Workout of the Day

CrossFit Total:

Back squat: 110 kg. (242 lbs. - down from 117.5)
Shoulder press: 70 kg (140 lbs - no change from last CFT)
Deadlift: 150 kg (330 lbs - New PR!)

Total: 330 kg (726 lbs - New PR!)

Workout of the Day

For time:

10,9,8,7,6,5,4,3,2,1 reps of:

80 lb cleans
dips

Time: 13:33

Super Slacker checking in

You took ten days off??? And I'm supposed to be the slacker!

I passed the 300 mile mark yesterday...

And my feet still hurt.

Super Slacker

Workout of the Day

"Fran"

For time: 21 - 15 - 9

95 lb. Thrusters
Pull-ups

Time: 11:24 (New PR!)

My last Fran PR was 12:02. Not bad for taking almost two weeks off.

Workout of the Day

Four rounds for time:
Run 400 meters
Rest 2 minutes

Score: 1:53 - 1:58 - 2:10 - 1:58

Workout of the Day

FIGHT GONE BAD

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 179

: ( Down from 196, but I was not CrossFitting for two weeks while I was police testing.

Final Police Test!

After failing the run, three times (including one ankle sprain) I FINALLY PASSED A 1.5-MILE RUN!!!

I needed 14:55 - I ran 14:36

On Feb 23rd, I started hiking the Appalachian Trail. Starting at Harpers Ferry, the location of the headquarters of the Appalachian Trail Conservancy, and heading north, I have now completed over 100 miles of the trail.

Which means I have less than 2076 miles to go!

My progress is journaled at www.trailjournals.com/superslacker.

Read it and weep.

Workout of the Day

As many rounds as you can in 20 minutes of:

5 pull-ups
5 push-ups

Score: 18 rounds

So all told, I did 90 of each, not counting the requisite 20 I did for the warm-up. I tore dime-sized hunks of flesh off each palm — BUT, I did 110 pull-ups! A couple months ago, I was just getting my first pull-up since high school.

Workout of the Day

Complete as many reps as you can in 2 minutes at each exercise:
Box jump, 20" box
Jumping pull-up
Dumbbell swing, 45 lbs
Walking lunge
Knees to elbows
Push press, 45 lbs
Back extension
Wall ball, 20 lbs
Burpee
Double under

There is no rest between exercises.

Total: 262

This workout really sucked - not only was it difficult, but I had to do it alone. Since I'm now employed, I can only workout twice a week with my 5:00 group. Daniel graciously gave me a key, so I can go into the gym when I need to, but it's not the same without my regular workout pals...

Workout of the Day

CrossFit Total

Back squat: 117.5 kg (258.5 lbs) New PR!
Overhead Push-Press: 70 kg (154 lbs)
Deadlift: 140 kg (308 lbs) New PR!

Total: 327.5 kg (720.5 lbs)

What if I Can't Afford Organic Food?

From Scotty Hagnas' Modern Forager blog:

"My take is that organic is better than conventional, but conventional produce is better than no produce at all. Vegetables (and fruits to a lesser degree) are on par with meat in terms of importance to your diet. Organic produce may have a bit more of various nutrients. It may have fewer pesticides, but even conventional produce has more than enough good qualities to overcome the bad elements of pesticide and fertilizer residues.

And if you have to focus your dollars on where they’ll do the most good, here are two lists to help you out. First, the 12 Most Tainted Foods:

1. Strawberries
2. Bell peppers (green and red)
3. Spinach (tied with number 2)
4. Cherries (grown in the United States)
5. Peaches (grown in Chile)
6. Cantaloupe (grown in Mexico)
7. Celery
8. Apples
9. Apricots
10. Green beans
11. Grapes
12. Cucumbers

And the 12 Least Tainted Foods

1. Onions
2. Avocado
3. Sweet Corn (frozen)
4. Pineapple
5. Mango
6. Asparagus
7. Sweet Peas (frozen)
8. Kiwi
9. Banana
10. Cabbage
11. Broccoli
12. Papaya

So first, put your dollars towards grass-fed/pastured/wild meat, poultry, and seafood. Yes, it’s expensive. Yes, it’s worth it. I would rather see someone eat meat from properly raised animals coupled with conventional produce rather than conventional meat with organic produce. After that, focus on the upper list and avoid spending your money on organic items from the bottom list until you’ve pretty well gone organic in the other areas. So don’t let “I can’t afford organic” be your excuse. And as always, focus on eating whole foods, in their natural states, rather than processed food products."

Homemade Sausage - Pt. 2

Mmmmmmmmmmmmmmmm.

Workout of the Day

21, 15, 9 reps of:

35 lb. dumbell shoulder-press
push-ups
squats

Homemade Sausage - Pt. 1

Ingredients:
Pork (not organic)
Venison (very organic)
Garlic
Chipotle peppers
Tellicherry peppercorns
Sage
Caraway seeds
Sea salt

Just before first grind.

Paleo Paté

Ready to be chilled.

Ingredients:

Organic chicken livers
Mushrooms
Organic, nitrate-free bacon
Duck fat (rendered from organic Christmas duck)
Walnuts (to improve the omega-3 profile)
White wine
Smoked paprika
Dill
Thyme
Sea salt

I'll be eating this on celery, not crackers, of course.
And sparingly, since it's a fat bomb.

Workout of the Day

3 x 7 Clean & Jerks

40 kg
45 kg
50 kg
52.5 kg
52.5 kg
50 kg
50 kg

Workout of the Day

Three rounds for time:

100 Double-unders
30 x 20 lb wall-balls
30 x 20" box jumps

For those of us that can't do double-unders (me, and a few others) substitute 4 singles for every double under.

This workout turned out to be so intense that Daniel called for us to stop after only 2 rounds.

Time (two rounds) 25:05

Workout of the Day

9 x deadlifts
Plank hold for time.

Deadlifts (in kg):
120
125
130
135
135
140
145 (319 lbs = New personal record!)
130
140

Plank hold: 2:05

Workout of the Day

"Karen"

For time:

150 14lb wall-balls

Time: 9:28

Workout of the Day

For time:

Five rounds-
9 x 80 kg Deadlifts (176 lbs), 12 Knees-to-elbows

Time: 11:01

Workout of the Day

As prescribed, today's workout was...

For time:
100 double-unders
100 pull-ups
100 push-ups
100 double-unders

Since I can't do more than one double-under at a time, I substituted 4 regular rope-skips (uh, single-unders, I guess), for every double under.

So, what I did tonight was:
396 single-unders, 1 double-under (not in that order)
100 pull-ups (with resistance band)
100 push-ups

Time: 33:10

Daniel cut me off before my last set of rope-skipping - with which I was OK!

Workout of the Day

"Grace"

For time:
30 Clean and Jerks - 120 lbs.

Time: 5:13

Oturehua to Lauder 22K

When I go to bed at night, I wonder how and if I will be able to walk inthe morning. Wally tries to meet me just a K or 2 down the trail to make sure I can still walk. I start out wondering if I'll make it that far!

Yet I plodded through 22 K today! My foot feels worse than ever and I wonder if I'll walk tomorrow, but I'm getting there little by little.

Today's section is considered the loveliest and it is! The weather was hot and sunny again and I had to keep my bandana wet, around my neck, to keep cool. the Ida Valley, stretching out al around, was green, peaceful and friendly. It changed dramatically by the time I reached the Poolburn Gorge and tunnels, a drier, schist encrusted landscape, hilly and abrupt.

As usual, Wally met me with the Peapod and was a welcome sight. I had a light breakfast before heading out again, since I generally leave early and haven't eaten yet.

The bridge over the Poolburn Gorge is a work of art and I'm glad to have walked across it, to have gone through the tunnels above it and seen the gorge itself. The downhill section into Lauder, however, seemed to take forever! It was hot, dry and dusty and no amount of drinking water alleviated it. I didn't see the Peapod as I first came into Lauder and didn't think I could walk much further, but then I was Wally walking towards me and I knew all was OK.

He drove me to the pub for a pint. We sat outside in the shade of a willow tree, in a cool breeze and suddenly it was all better.

Wedderburn to Oturehua 9K

Things started out well enough - a cool, cloudy day and basically all downhill. I passed the highest point marker and the 45 degree marker without a hitch and it was a beautiful walk down into the Ida Valley.

However, my blisters were still there and now my left foot was starting to have a problem as well, with one toenail cutting into the next toe and my back was getting cranky from all the limping I was doing, wo when I got to Oturehua after only 8 k it was the enough! I tried to get back onto the trail, but after only another K, I realized I was only doing myself harm and when Wally pulled up with the Peapod, I jumped aboard. So0, we drove to Alexandra and I hit the yarn shops and drowned my sorrows and pain in bags of wool!

Ranfurly to Wedderburn and beyond 17K

Sunday, Jan 13

After all my limping yesterday, I was sore today and decided to have an easy day. It was only 14K to Wedderburn, so that was my goal for the day.

I pricked all my blisters, leaving some thread in each so they would continue to drain, put on my Keene sandals and headed out. Wally met me several times along the way to make sure all was going ok. I was really happy to see him as I came limping into Wedderburn, but, after a rest, some more "surgery" on my blisters, it occurred to me that I was nearly half way and I needed to get more distance in, just to be further than half way.

It was going to be uphill and into the wind again and we had a nice camping spot in Wedderburn, so Wally drove me to the top of the hill and I walked downhill, back to Wedderburn, in the bright sunlight and a tail wind, for a total of 17 K today and more than half way done.

Kokonga to Ranfurly

Saturday - a sunny, windy morning. Now I'm beginning to understand why I'm the only one headed in this direction! With the sun behind me all the way, the wind was blowing stronger and stronger - in my face. The trail headed uphill a bit, but the main struggle was against the wind. I was, for once, really looking for a place to sit and have a rest - they are few and far between on this trail - when I came upon this bench. Not in the shade, but it will do!

I sat for a few minutes before tackling the wind again. When I rounded the bens, the wind hit even harder and I was almost horizontal when I came into Wiapiata and into the waiting arms of "Wiapiata Man".

8 K done so far, about 8 more to go, but with this wind, it would seem like 20, so we headed up to Ranfurly where the sand was blowing all over the town, the signs were all flapping in the wind and disorder and disarray was everywhere. After a leisurely lunch and a visit to the hair salon for a shampoo and cut, I headed back down the trail, towards Wiapiata, with the wind behind me! It had slacked off somewhat, but was still pretty brisk and I was pretty happy to have made the decision to reverse my direction.

En route, I was greeted by some friendly horses who acceoted the fact I had no treats, but were friendly just the same.

The next 8 K should have been pretty easy, but th blister on the ball of my foot had spring back to life, another blister was forming on the bottom at the base on my middle toe and there was a blister forming under the callus on my 4th toe - all onthe right foot. I had a really picturesque limp by the time I loped into Wiapiata for the second time.

16 K done as well as a visit to the salon, a rest and a leisurely lunch. And still plenty of daylight, when Wally picked me up (again) in Wiapiata.

More Paleo Food!

Spaghetti squash Carbonara:

Ingredients -
Spaghetti squash
4 oz. (ish) Bacon
Fresh or frozen peas
2 egg yolks

Split spaghetti squash lengthwise and remove seeds and pulp from center. Bake at 375 degrees for one hour. While squash is baking, dice bacon and cook in medium to large sized skillet until crisp.

When squash is ready, scrape from shell with fork - it will yield spaghetti-like strands. Add squash and some peas to skillet with bacon and saute on medium/high heat for a few minutes.

Remove from heat and toss with 2 egg yolks.

Caution: It is easy to eat too much of this - I did!

Delicious Paleo Food!

Mmmmm. Chicken soup!
Ingredients: (all organic) chicken breast, (sliced thin), carrots, celery, garlic (a whole head, cloves split lengthwise) and leeks. I added a bit of ground fenugreek and coriander, but it's optional). Simmered for about an hour - eaten over three days.


And of course, no food prep is the same without the assistance of the Curious Sweater Dogs!

P.E.T.A.

I just finished watching an HBO documentary called "I Am An Animal," about Ingrid Newkirk, founder of PETA. Though the documentary was fairly objective, it certainly featured plenty of ugly footage of animals being severely abused — and in some cases, tortured — during the processes of food preparation, science or fashion.

I agree with much of what PETA proselytizes about in the sense that I agree with the ethical treatment of animals. I think Pollan's "The Omnivore's Dilemma" addresses the mostly horrendous treatment of commercially raised livestock. Still, I think PETA largely supports complete nutbags who believe in the complete "liberation" of ALL animals. And again, I couldn't do justice to the argument Pollan makes for the co-dependence of livestock and their human keepers, so I won't - except to say, I feel more and more ready to raise, slaughter and prepare my own animal-based food.

...And to provide "ethically" treated food for my family.

Rail Trail Hyde to Kokonga 16K

It was a cold night and a chilly morning at Hyde. The stars were bright even through the tinted windows of the camper. I started out with various layers on, but they didn't stay on long. It warmed up as soon an I rounded the trail to the other side of the hill.



Today I went through my first tunnel. It was surprisingly spooky, on my own with the light disappearing around the bend. I didn't have a flashlight but I suppose I could have snapped a lot of flash pictures to see my way if I had to.






It was a hot day with lots of sun. The views were good - the Taieri river lined with willows winding in the gulley below, but it was an uphill plod as well. It wasn't steep, but it was long!

Along the way, all though the trail, are these sheds, called Ganger Sheds, left over from the rail road days. There were pretty basic, little more than a roof out of the rain, but some of them have been gentrified with information panels inside.

I was really weary and limping by the time I met Wally at Kokonga. He had found a wonderful site to camp at though. On the river, in the shade, near a bridge with hardly any traffic. There was a cool breeze in the shade of the trees and we had a lovely, peaceful night.

Rail Trail

A common sight along the trail. These lambs are no longer with their mothers and seem to have gotten lost. Of course, instead of turning off to the side and I come up behind, they continue on ahead of me.

Podcasts are keeping me going on the long, straight, dusty trail. I am starting to get a little stiff and my right foot is getting pretty sore.

A famous railway accident happened along this stretch of the trail at Hyde. Wally met me there and we visited the monument:


It was my day to be super-klutz - first I pinched my hand in my waistband buckle, resulting in a blood blister. Then I gashed my knee on a rusty post at the style into the monument grounds and I banged my head on the mirror of the van as I headed back to wash and bandage the bleeding cut on my knee. Sigh.

After a day and a half I have 27 K completed and I'm pleased with that.

Rail Trail

As part of my training for hiking the Appalachian Trail later this year, I started on the Otago Central Rail Trail, from Middlemarch to Clyde in New Zealand.

On Wednesday morning, Jan. 9, Wally and I left grey, gloomy Dunedin and headed to the bright blue, sunny skies of Central Otago. At 2 pm, kitted out with my new ladies' camelback, camera, Ipod and (just in case) a cellphone.

The trail is 150 km (90 miles) long and flat, flat, flat. In spite of the late start, I got in a little over 5 miles before calling it a day.

Workout of the Day

Four rounds for reps of:
Pull-ups, 1 minute
Push-ups, 1 minute
Sit-ups, 1 minute
Squats, 1 minute

Rest one minute between rounds.

103, 71, 82, 71

Total: 327

Workout of the Day

21-15-9 reps for time of:
40 lb. dumbbell snatch, right hand
40 lb. dumbbell snatch, left hand
Pull-ups

Time: 10:43

Clinical Trial on the Paleo Diet

LINK

From Scotty Hagnas' "Modern Forager" blog.

Workout of the Day

Tabata mash-up:
50 kg push-press
Knees-to-elbows

For the Tabata mash-up, you will alternate between the two exercises, completing 8 sets for each (16 total sets or two complete Tabata intervals). For example, 20 seonds of push-press, 10 seconds rest, 20 seconds knees-to-elbow, 10 seconds rest, etc.

To perform a knees-to-elbow, hang from the pull-up bar and curl lower body up until knees touch the elbows. A push-press is pressing the barbell above the head to full extension from a quarter squat position.

Total reps: 76

This is the first time I have performed knees to elbows, and not substituted an easier exercise.

Workout of the Day

Bottom-to-bottom Tabata squats

The B2B Tabata squat is 20 seconds of squats followed by 10 seconds of "rest" in the bottom position of the squat, repeated 8 times. For total reps.

Reps: 77

It's only a four minute workout - but it was a sucky four minutes.

Workout of the Day

5X5 Weighted Pull-ups

Since I can't do weighted pull-ups, I just did pull-ups.

Max reps: 8