Tag Archives: psyathlon

Montreal Meatballs and Your Psyathlon WOD


This is what it looks like before you add the seasoning and put it on the grill.

It’s been too long since I posted one of my super- simple, 4-ingredients-or-less recipes.  Check out this one!  Your WOD is after the break

Montreal Meatballs

  • 1 lb organic ground beef, lean
  • 2 pounds of frozen mixed vegetables
  • 1 medium onion, cut chunky
  • 1 package of McCormick Grill Mates™ Montreal Steak Marinade

Montreal Meatballs

Cook frozen veggies for for 1/2 of the time listed on the bag (if you don’t they won’t be done at the same time as the meat).  While they’re going, form your ‘burger in to golf ball sized meatballs and throw then into a 9″ x 13″ aluminum pan.  Chop up onions and add them in.  Add veggies when ready.  Sprinkle on the seasoning.  Put pan on grill, cook uncovered with smoker lid closed for 15 mins, stirring every 5 mins.   While eating, try not moan like Meg Ryan from When Harry Met Sally.


Now for your Cabal Fang WOD, which is a “Super Sprint Psyathlon.”  For people who don’t have access to a pool or a ton of equipment, my Psyathlons are meant to simulate, if not physically then at least mentally, the Triathlon experience.  Today’s Super Sprint Psyathlon is 47 minutes, about half the length of the previously-blogged Psyathlon which is 90 minutes.  An actual Super Sprint Triathlon would be a 400 m (0.25 mi) swim, a 10 km (6.2 mi) bike ride, and a 2.5 km
(1.6 mi) run.

Super Sprint Psyathlon

Tabata Dry Swim.  8 x :20/:10 ea. of Prison Push-ups, Swimmers, Flutter Kicks, Front Plank (16 mins)

Bike.  Ride AFAYC for 15 mins on any available bike, actual or stationary, recumbent, upright, Airdyne, etc.

Run.  Run AFAYC for 15 mins, outdoors, on a treadmill or, if you prefer, jump rope.








1 Mile Dry “Swim” #CABALFANG #WOD


1 mile dry swim: Set timer for 60 x :20/:10 and complete 15 cycles of Prison Push-ups, Swimmers, Flutter Kicks, and Front Plank (a Swimmer is like a Superman except that you move arms and legs as if swimming). 30 minutes total.

Note: Add a 30 minute bike ride and a 30 minute run and you’ve got the “dry Triathlon” that call the Psyathlon.

Psyathlon Workout

This is what my t-shirt looked like after martial arts practice on Tuesday.

This is what my t-shirt looked like after martial arts practice on Tuesday.  What does this have to do with the “psyathlon” workout?  Absolutely nothing.  I just couldn’t think of anything better.

I usually limit my workouts to one hour, but yesterday I felt like blowing it out a little.  I call this 90 minute workout a “Psyathlon” because it’s not a real triathlon (it’s too short and you don’t have to get wet, except from sweat of course) but it is at least psychologically similar to a real triathlon.

Psyathlon Workout

Full warm up from head to toe and then:

(1) 30 minute calisthenics “swim”: 30 sec/10 sec HIIT/Tabata of Prison Push-ups,  Swimmers (like a Superman but keep arms and legs moving like a swimmer), Flutter Kicks, Elbow Planks.
(2) 30 minute bike ride: Cover as much distance as you can in 30 minutes.
3) 30 minute run: Cover as much distance as you can in 30 minutes.

Enjoy, and let me know how it goes.