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