WOD 8-13-09: UP UP UP

1 hr 26 min.

 

20 min. warmup, very easy spin

 

10 x 2 min. standing very high cadence LT climbing w/all-out attack at end of climb

+

55 pull-up

55 push-ups

 

Woke up with insane splitting headache, got out and got the WOD done. Worked on turning brain off and being comfortable in the discomfort of high intensity intervals.

 

This shit won’t kill you, you just have to learn to tolerate the discomfort. It takes a lot of practice to get there.

 

Drill it.

Berkeley WOD 8-12-09 Infiltrate Destroy Rebuild

900 am run- 5.5 miles working on form; hands past hips, face and shoulders relaxed, quick stride, not landing on the heal of the foot...ect 

230 pm ride- climb up Claremont standing in little chain ring the whole way to the top of Grizzly Peak, descended down Wild Cat working on handling, figure 8 drills in the parking lot at the top (5 times each way). Had planned time trial intervals but after the climb I knew I would be able to ride with the desired intensity. 

then park- 

as many rounds in 20 min of 

5 pull ups 

10 pushups 

15 un-anchored sit ups

(30 rds + 5 pull ups- this seems to be my limit for the time being)

then 3 rounds for time of 

20 pull ups 

20 squats 

20 pushups 

20 sit ups 

20 hanging windshield wipers (10 on each side)

30 yard dash 

then go home and eat. 

---

Get back to school stuff for them and cashback for you. Try Bing now.

BUMPIN'

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GET YOUR BLOCKS ON: THE CAUSE FOR ALARM WEIGHS IN

Protein Plus Bites from PowerBar; 20 grams of trisource protein (soy, casein and whey), 34 grams of simple and complex carbohydrates, 300 calories, eight gumball sized, chocolate peanut butter bites. 

 

The idea is shockingly simple: take a protein bar, slice it up into eight pieces, throw them in a zip-lock bag and you essentially have a bag of Protein Plus Bites. In fact, the nutrition content for the PowerBar Protein Plus BAR is almost identical.

Imagine a minny Reece’s cup that has been sitting out from last Halloween, a little dry but once chewing begins all the elements collide and the bite goes down easy.

 

The packaging has a utilitarian appeal; easy open, easy close and easy stored. The resealing pouch fits in a jersey, an apron or gym bag, nice for a busy shift in a restaurant when there isn’t time for a meal.

 

A word about trisource protein-

The combination of three different types of protein offers more than most protein bars.  Not only does it have immediately and intermediately digesting proteins but also a slow digesting protein so that the body is processing and receiving protein hours after ingestion.

 

I munched on these after a devastating body weight workout and throughout a night of waiting tables. I didn’t notice any revolutionary difference other than I wasn’t starving. Nutritionally, one could just as easily have half a can of tuna on wheat bread and a scoop of low fat cottage cheese for a quarter of the cost, but these do taste like candy, come prepared for easy access and are bound to turn a few heads from the sweat hogs working on their sick traps on the smith rack at your local Globo Gym. 

 

-The Cause for Alarm