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Work-work and FWODs

May 7, 2010

If the poor overweight jogger only knew how far he had to run to work off the calories in a crust of bread he might find it better in terms of pound per mile to go to a massage parlor.  ~Christiaan Barnard

This will be just a snippet, just a teaser for a more in-depth run-down to come, but I wanted to start including meals/food porn/nutrition ideas that come to me as I’m posting my W.O.D’s.  So from here on out, I will attempt to post “F.A.W.O.D’s” or FWOD’s for short.  People are always asking me:  “Tony, if you don’t eat bread, what do you eat?”  My “goal” for posting the FWOD’s would be to be part recipes, part bragging and part humanizing.  My version (at times) tends to be a bit atkins-induction-y, but bear with me, I do (and recommend to others) eat a ton of veggies.  Meat (with fat on it) + Veggies = all you need.

I fasted (minus a cup of coffee with 1 tbsp half and half – a man’s gotta get his coffee, right?) until after my workout, a concept I nicked from Methuselah called “Earning my breakfast.”


  • Z-Health Neural Warm-up Level 1 – Great warmup, loosens the joints, all muscles up quite well.  Kind of like Tai Chi, so a little “out-there” to do at a commercial gym, but I have no shame.  If you want to know what this is and don’t want to buy it… I would suggest starting with this Google search.
  • Jump rope (both feet x 100, x45) – My left ankle/foot was a bit sore, so I decided against doing too much.
  • Z-Health Jump Landing Training – 2 sets x 10 – This develops plyometric deceleration with ZERO load.  Cool drill.
  • Altitude Landing @ Bench Press Bench Height
    • 10 x both feet
    • 5 each single foot
  • Depth Jumps @ Same height as above
    • 5 x 3 foot gap
    • 5 x 6 foot gap
  • 108 pushups (sets of 25, 25, 20, 12, 13, 13)

Have to keep working at my pushup capacity, but otherwise, this was a nice little workout.  Just nice to occasionally go into the gym and do Work without overly taxing any system.


Breakfast, Post Workout:

  • 3 Hard Boiled Eggs
  • Bacon  – 1/8 cup chopped (about 4 slices or so)
  • Leftover Sirloin Steak – 4oz (Full-fat – no cutting the beautiful fat off the outside!)
  • Butter – 1.5 tbsp
  • Just a dash of salt + pepper

Could have used some veggies, but otherwise, a delicious and nutritious start to the day!

Mix all ingredients in a bowl and microwave until hot.  Not pretty, but this gets the job done and tastes GREAT.  For those that like to count calories, according to

  • 802 calories
  • 60g Fat
  • 58g Protein
  • 3g Carbs

That’s it for today.  If I eat something great later, I’ll update.  Via con Dios.

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