Friday Dec 30

Run x 10min
JM x 20min

16kg 2H Swing x 20
Dead Lift
180lbs x 1,1,1,1,1
165lbs x 5

Swing 20kg x 1min x 3 (120 reps)
Clean 16kg x 4min (switching hands every 30 seconds)x 3 (240 reps)
Push Ups x 30 secs x 3 (30 reps)

Staying away from overhead work for a while to heal shoulder.

FOOD:
5am Coffee w/ cinnamon  and almond milk 20kcal
5:30 Butternut squash w/ chopped walnuts, blueberries and cinnamon-372kcal
7:00 Juiced kale, carrots and apples-118
11:00 Coffee w/ cinnamon and almond milk-40kcal
11:45 Spinach, avacado and roasted chicken-600kcal
Dinner Ill have an elk steak and a yam which is 408kcal

You will not be counting calories during the nutrition challenge, I just want to give you an idea  of how quickly they add up.  Had I had creamer in my coffee, egg mc muffin, bag of chips and a subway sandwich, couple of cookies and a fatty burger on a bun with bacon, french fries and a salad with alot of salad dressing my calories would probably be doubled. But the total will be 1558 calories, need 1820 to maintain current weight so plenty of room left for a couple of beers or a snack: ).  I got plenty to eat, never felt hungry or deprived and got tons of nutrients.   

Thursday Dec 29

Warm Up / Joint mobility x 10min

Deadlift 175 x 5
             155 x 5

High Step lunge x 50

Wed. Dec 28

WU/JM
5 Pull Ups
10 Push Ups
10 Body Squats
10 Sit Ups
10 Back Extentions
x 3 rounds

Deadlift 170 x 5
             155 x 5
If all goes accordingly Ill do 180lbs on Friday- Start next week with 170lbs and have 190 by Friday. Start with 180 on the following Monday and have 200lb by that Friday which is my goal.  However I may have to stick in the 180 to 190 range for a while delaying my goal. Shits heavy yo!   Im fine with that.

RTK Medium Day
2 x16kg Long Cycle x 2,4,6 x 3

12kg High Pull (just for fun, not part of the program) 10,12,14,16,18,20,10 (100 per side)

Tue. Dec 27

WU/JM x 15min
Did 2 weeks of grinds now onto 2 weeks of explosives.
Explosive Block
RTK
2 x 16kg Push Press 2,4,6 x 3
Start each set by snatching into place

Deadlift
165 x 5
150 x 5

Friday Dec 23rd

JM x 10min
Warm Up
10 assisted pull ups
5/5 pistol squats
10 push ups
10 sit ups
10 cobras

DL
170 x 1,1,1,1,1 took 2 second rest between each to reset
155x 5 amazing how light 155lbs feels

Military Press 16kg 1,2,3 x 5(30)
2 x 16kg Front Squat 5 at the top of each MP rung (25)

Thursday Dec. 22

Deadlift
165 x 5
145 x 5
Thanks all folks

Happy Solstice!

JM x 15 min
W-U x 3 sets
Assisted Pull Ups w/ mini band x 10
Push Up x 10
Sit Up x 10
Cobras x 10
Squats x 10

DL
160 x 5
145 x 5

16kg Military Press
1,2,3 x 5 (30)
Double 16kg front squat at the top of each rung x 5 (25)
115 lb BB Front Squat x 5

PM GS Practice
10L/10R OAJLC 16kg x 5 -100 Reps.

Variety Day- Super Fun MMA style workout

Took a break from the grinds today
WU/JM x 10 min

5x 4 minute Rounds
30" at each station
1.Left Snatch to OH Lunge 12kg
2.Right Snatch to OH Lunge 12kg
3.Alternating Sots Press 12kg
4.Heavy Bag Hanging Sit up
5.Alternating Deck Squat to Round House
6.Hindu Push Ups
7.Sandbag to Shoulder Cleans 45lbs
8.Upa Drill 12kg

Monday Lite day

JM x 10min
Warm Up
10 assisted Pull Ups w/ mini band
10 Push Ups
10 Squats
10 Sit Ups
10 Cobras
3 sets

Dead Lift
155lb x 5
140lb x 5

2 x16kg Press 1,2,3 x3
115lb Front Squat 5 x3

Hanging heavy bag sit up x 7,6,5  probaly do more later since its hanging.
65lb TGU x 1

OAJLC Practice
12kg 10 minutes no rest
Changed hands at 5 min in
64 Right
66 Left
130 Reps.

Friday

WU/JM x 15min

H2H Swing 12 kg x 1min x 3sets
Deadlift
155 x 5
140x 5

Press 2 x 16kg - 1,2,3 x 4(24)
5 Squats at the top of each rung(20)

Plank x 1min
Birddog x 1min
Highplank x 1min
x 2 rounds 15sec rest between exercises

Mt. Climbers 30"on /30" off x 5 rounds

50 box jumps

1 H Swing 30"R/30"L x 4 16kg

Headstand practice 1min x 3

Wed. Dec 14

WU/Jm x 20min

Swing 10L/10R x 3 20kg

PTP
DL 150# x 5
       135#x 5

2x16kg
Press 1,2,3 x 3 (30)
Squat 5 at the top of each rung (15)

Tabata Burpees

Tuesday

JM x 10min WU-Same as yesterday

2 H Swing 16kg 30"on off x5

PTP
DL 145 x 5
DL 130 x 5

Hockey Night  = )

Monday Lite Day

WU/JM x 15min
10 assisted pull ups
10 push ups
10 sit ups
10 squats
10 back extentions
x 3 rounds

RTK-
Military Press
2 x16kg 1,2 x 2(6)
2x12kg 1,2,3 x 3(18)

5 squats after each full rung
First 3 sets with 115# bb(15)
Last 2 sets with 2x16kg kb(10)

PTP
BB Deadlift
140 x 5
130 x 5

Scalpula retraction drill 6" x 10
Hollow Rocks 6" x 10

Friday Dec 9th?

Thursday I worked on BB Front Squats w/ coach Carney

Friday
Carneys warm up
10 assisted pull ups
10 body squats
10 push ups
10 good mornings
10 sit ups
3 Rounds

Using Return of the Kettlebell program for presses and squats and Power to the People program for deadlifts.

2x 16kg Military Press 1,2 x 5

115 BB Front Squat 1,2,3 x 3

Deadlift 135lb x 5
               125lb x 5

Scalpula retration drill 6" x 10
Hollow Rocks 6" x 10

Wednesday

WU/JM 10min

BB Back Lunge
75# 6L/6R
85# 6L/6R
90# 6L/6R
95# 6L/6R
100# 6L/6R

5 Rounds
Push Up x 10
Ring Row x 10

Snatch 16kg 30"on/30"off x 5

Tabata Jump Squats

My armpits hurt from ring dip practice yesterday OUCH
and double OUCH to Lunges the morning after hockey.

Tuesday

Was reading "Return of the kettlebell" so I tried a grind set
2x16kg Clean, Press, Squat 3x 1,2,3
Presses feel good.-did deadlifts yesterday

Ring dip practice 2 x 5 or 6

Hockey Tonight : D

Monday Dec. 5

WU/JM x 10min

Bench Press
85lbs x 5
90lbs x 3
95lbs x 3
100lbs x 1 x 3

Seated KB Press
12kg x 10L/10R
16kg x 5L/5R x 3
16kg x 3L/3R x 2

Deadlift
95lbs x 10
135lbs x 6 x 5
155lbs x 3 x 2

Afternoon long cycle practice
post later

Felt Lazy
Did 25kg cleans 5/5 x 5
BB TGU 55lb x 1
                60lb x 1

December 1 and 2

Thurs.
WUx 5min

Slow Bench 5x5 75#

Ring Rows 6x5

Box Jump x 50

Just dinkin around waiting for class to start.

Fri
WU/JM x 10min

TGU 16kg x 15min no rest
This felt brutal today right from the start.  Must still be under the weather

BB Back Squat onto low bench 115# 7,6,5,6,7

Spiderman push ups x 25

Sandbag clean to shoulder 30"on 30" off x 5 (50 reps) 45#

Density pull ups 2 every min. for 20min. -in the afternoon.

Tomorrow start trainng with Coach Carney... We'll see what he has in store.

WED Nov 30

Ive decided against the 6 week long cycle program for now.  I'll pick it up in a few months.  I really need to focus on pure strength and work competition lifts later this year.

Feeling  low in energy this week, comes with being lazy and eating crap all weekend.  Finally feeling a little better today but I kept my sets light.

Cean and Press x 15min-no rest
did 1-2-3 ladders completed on full later every minute ended up with 180 presses

5 sets
1.BB Reverse Lunge x  8(75#)
2.Dips x 8

20kg 2H Swing 30"on/30"off x 10

Afternoon set:
GTG Pull Ups w/20# till I get 20

Monday, November 28

Women will be starting a 6 week kettlebell program for strength and fat loss, men will continue on the Spartan program and I am starting a 6 week long cylce program.
M-W-F will be the long cycle program and Saturdays I will be working with Coach Carney on heavy BB lifts and gymnastic type training.  Very excited to start trainng with him to address weaknesses in my program. My goal is to Rank 1 in Sporting Perfection next year at nationals and to eventually obtain Master of Sport.

JM x10min

Warm Up
Long Cycle (2x20#) x 10-( 2x 12kg) x10 - (2x16kg) x5x3

One Arm Long Cycle (16kg) 10x10

KB Front Squat (2x12kg) 15x4

BB Dead Lift 120# 8x4

GTG Pull Ups

HAPPY THANKSGIVING

WU/JM x 10

Back Squat 140#  6x1(six reps one set)
Back Squat 145#  6x4(six reps 4 sets)

6x5
Renegade Rows 16kg
Dips

Men continue on Spartan program

Everyone stuck around for Thanksgiving day challenge
Ladder down 10-1 Burpees and Swings

Hope everyone has a great Thanksgiving-eat well and dont worry if you eat to much. Thats the beauty of strength training,  all the extra muscle ramps up the metabolism and allows for some days to gorge

tired

Tuesday I played around with TGUs with the BB.
Had a hockey game at 12am so after 2 hours of sleep Im pretty tired.  Taking the day off of training -gonna hit it hard tomorrow with backsquats, dips and renegade rows.  Also trying for new PR with BB TGUs of 65#.  Dont know if  I'll get it.  Right arm cant hold bar over head with the impaired shoulder so any numbers I post will be left side only.   

Monday Nov 21

WU/JM x10

Deadlift 145# 6x5
Light swings between sets w/ 20lb bell

6x5
BB Press 65#
Chin Up

BB Clean and Press 80# 1x3

Tabata Mt. Climbers


Afternoon
20# GTG Pull ups 1-1-1-1....
Taking the week off of the Long Cycle  then onto a 6 week Long Cycle program in Dec.

FRIDAY

WU/JM x 10min

BB Back Squat
135# x 6 x 3
KB Front Squat
2 x 16kg x 6 x3

Dips x6
Inverted Rows x 6
5 sets

H2H Swing 30" on/30"off x 10 16kg

High Plank w/ Shoulder touch 30"on/30"0ff x 3

GTG Pull Ups x1-1-1-1-1 w/ 12kg bell
BB Back Squats
135# x 6x 2

wed. Nov 16

WU/JM x 10min

BB Back Lunge
set 1 6L/6R x 95lbs
set 2 6L/6R x 90lbs
set 3 6L/6R x 85lbs
set 4 6L/6R x 80lbs
set 5 6L/6R x75lbs

2 x16kg Alternating Renegade Row x 6L/6R
Slow Push Up x 6
20lb  DH Pull Up x 1
5 sets

Renegade Holds 30"L/30R x 3 No rest between

I like the dead hang pull up with KB on feet, its very
challenging to have to keep legs straight.  Any kipping
or bending and you loose the bell.  So Scott Lyons
should love this exercise ; ) Right Scott

GS Set in Afternoon.
16kg OAJLC x 3min on each side
12kg OAJLC x 3min on each side

Thank God its Monday

Mondays are deadlift days and I love the deadlift.JM/WU x 10min

Deadlift 150# 6x3
Deadlift 145# 6x2

Chin Up x6
OH BB Press 75# x 6
5 Rounds

Ladies did this plus 20 light swings between each DL set and Planks x 30" x 3

I'll do an afternoon set
24kg jerk x 5L/5R
20kg jerk x 10L/10R
16kg jerk x 15L/15R
Double 12kg jerk x 20

Spent the better part of Sunday in kitchen preparing food for the week ahead so there is no excuse for me to eat crappy.  Freezers are full with elk, deer and salmon-love that site.  Baked a bunch of squash, made chilli, coconut milk and cookies with left over coconut shreds(Cookies are really good-only 4 ingrediants coconut, almonds, cinnamon and egg) harvested the rest of the garden, made giant salad that should last a few days and steamed some veggies to eat with dinner through out the week.  Exciting life I lead, I know!

Breakfast:
Coffee
Acorn squash w/ blueberries, walnuts and cinnamon
Snack:
Apple
Coconut cookie
Lunch:
Chilly
Dinner:
Elk steak, veggies and salad.
Snack:
Tea and dark chocolate (Thats right-chocolate)

11-11-11

AM Training
WU/JM x 10min

BB Back Squat 100lbs x 6 x 3
KB Front Squat 2x16kg x 6 x 3 KB front squats are way harder even with lighter weight.  All the pressure is on the core.  I think I ll just stick with these, dont know why I strayed in the first place.

Rest
5 sets
Dips x 6
Alternating Renegade Rows 2x16kg 6L/6R

Afternoon
GS Practice
OAJLC Right side 10x5 with 15"rest
OAJLC Left side 10x5 with 15"rest
100 reps- just need to do it without resting next.

Weighted Pull UP 20# x 1-1-1-1-1

Ladies in class did the am workout with 9 TGU on each side to finish.  Nice work women.

Wed. Nov 9

WU/JM 10min

BB Back Lunge 80#  6L/6R x 5 ( The morning after first Hockey game of the season -Brutal)

5 Sets
1.Push Up x 6
2.Inverted Rows x 6
(Push Ups-1st set decline, 2nd set reg., 3rd set Clapping, 4th Set decline, 5th set shoulder touch)

Renegade Holds 20#-30"L/30"R x 3
Swings 30"L/30"R x 5

Monday Nov. 7

WU/JM x10min

BB DL 140#-5X6

5 SETS
CHIN UP X6
BB OH PRESS 70# X 6

PLANK ALAP X3

HIGH PULL X 30"L/R X 4

November 1

We are running 3 different programs for the next 6 weeks so Im not going to continue posting all the workouts.   I will try to  keep up with posting my workouts, diet and recipes

In class we are running the "Beautiful Badass" program by Nia Shanks-"Kettlebell Muscle" by Geoff Neuport and "The Spartan Warrior" program by some guy whoes name I forget.
If you want to know what the programs entail then buy em or join the club : )

I started Nia Shanks basic strength program on Monday.  I will keep these sessions relatively light so I can train my GS lifts in the afternoons.

Today is Friday
WU/JM x 10min
BB Back Squat 6x5- 125lb
Dips 6x5
Renegade Row 6x5 2x 12kg

GS Later in the afternoon.
20kg OAJLC 10L/10R x 3

Food
Breakfast at 5am
Coffee
Butternut squash with blueberries, walnuts and cinnamon
Snack-apple
Lunch 12pm
Coconut curry chicken and veggie soup.
Dinner
Elk Burger and avacado on spinach

Friday and Monday - Happy Halloween

Friday
JM x 10min

Deck of Cards
Heart=Swings
Diamond= Push Ups
Club = Thruster
Spades= High Pull

OOUCCHHH!


Monday
JMx 10min

We will be strating the Beautiful Badass program for the ladies and Spartan program for the men so today we are figuring out which weights to use.
Ladies need 10 RM on Deadlifts and OH Press
Men need 1 RM Deadlift and Bench

My workout
Deadlift  6x5 135lbs
Chinup 6x5
OH BB Press 6x5 65lbs
Plank ALAP x 3

Later in the day
OAJLC
20kg x 10L/10R x 5

When Fat Loss is Your Goal

Last week I had a potential client come meet with me who has a very specific fat loss goal in mind.  He asked me an interesting question- "How long will take you to get me to loose 50 lbs".   The fact is I cant get you to loose weight.  The success of your fat loss goal is directly related to the effort you and only you put into it.  When training for fat loss nutrition has to be your number one priority- I can guide you on making smart choices but ultimaltly it is up to you to choice what you will actually eat.  Strength     training  is the next biggest factor of your program, building muscle will increase metabolism which cause you to burn more calories and utilized stored energy (aka fat)  As your strength coach I can design programs and train you to do the programs correctly, but it is up to you to show up, train hard and give 100% effort.  
Eat smart and train hard and you will be very pleased with the results.  You will take pride in knowing the successes you have achieved were accomplished because you took control, you ate to fuel your body, you stepped up to heavy weights and fearlessly lifted them,  you made it through training sessions you previously thought were impossible.
I can guide you through your program but its up to you to make it successful.  Everyone has the potential for a healthier body and higher level of fitness.

WED-THU

Wednesday
WU/JM
Strength Conditioning-Go Heavy
BB Deadlift 3x5
KB Floor Press 3x5
KB DBL FSQ 3x5
KB DBL Military Press 3x5

100 Swings no rest


Thursday
WU/JM
Core Conditioning
A1. KB Clams x 15
A2. KB Sit-up x 20
A3. Leg Raise to Bump x 25
x 3 Rounds

B1. Hanging Knee Raise x 15
B2. Floor Wipers w/BB x 20
B3. Heavy Push x 25
x 3 Rounds

High Pull 30"Right 30" Left 30" Rest

I followed this up with OA Jerks
24kg 5L/5R x 4 sets

Monday October 24

WU/JM x 10min

5 Rounds For Time
Box Lunge x 5/5
Glute/Ham Bridge on Bench x 5/5
Pull Up x 5
Push Press x 5/5( Go Heavy)
Swing x 5(Go Heavy)

Finisher
Tabata Hindu Squats

Im working on OA Jerks today trying to prepare for IKFF Cert on Sunday.
Morning:
24kg jerk 5L/5R
24kg jerk 4L/4R
24kg jerk 3L/3R x 3
2x 16kg jerk x 5
2x 12kg jerk x 10

I will work on snatches this afternoon.

FRIDAY!!! YIPPEEE

WU/JM x 10min
 5 min at each station 1 min rest between
1.TGU
2.OA Row x 8/8  Goblet Squat x 8
3.Clean x 8/8 Windmill x 4/4
4.Halo x 8/8 Round the Knee Pass x 8/8
5. Snatch x 8/8  Lunge x 8/8

I was not planning on doing this workout today do to not feeling well and so I could practice for Level 2 Cert. next weekend but ended up doing it anyway with a light weight, (20lbs)
Before this workout:
Double KB Clean and Jerk x 20 2x12kg
Double KB Jerk x 20 2x12kg
Rest 2min
Snatch 50 Left 12kg
Snatch 50 Right 12kg no rest switching hands once -took 6min 30 sec.

Thursday-My Rest Day

Rest day for me
For everyone else:
WU/JM x 10min

Double Push Press x 10
25 yard sprint
Heavy Swing x 10
25 yard sprint
x 3 rounds x 2 sets

Farmers Carry x 25 yard
One KB Push Press x 3L/3R (Go Heavy like Mikael Jo: )

Tuesday Wednesday

Tuesday
JM WU x 10min
1 min each exercise
A1.Jumpin  Split Squat
A2.Knee up Push Ups
A3. Alt. Hip Heist
X 3 Rounds

B1.Scorpion  Push Up
B2.Clench Sprawls
B3.KB Alt. High Pull
X 2 Rounds

C1.KB Figure 8 to Hold
C2.Elbow to Knee Plank
C3.Alt. Round House on Bag
X 2 Rounds

Wednesday
Pulled from Geoff Neuperts Blog
WU/JM x 10min
Chin Ups x 10,8,6,6
Dips x 10,12,15,12
Pistol Squats x 5L/5R x 4

Tabata Burpees

I also worked on face the wall handstands and double kb jerks 2 x 12kg 4 rounds of 10

MONDAY

Chi Gong warm up x 10min

Snatch practice x 10min
-For my set I did first 5 min with 16kg doing 1-2-3 ladders (72reps) than went down to the 12kg for Snatch test- Completed 120 snatches in 5 min.  doing 10L 10R (normally I do the snatch test with 16kg -since it was a ten minute set I went down to 12kg)

AMRAP in 15min(I used 16kg)
 Lunge  5/5
1/2 TGU 5/5
T2B 5 or Foor Wiper 10

Finisher x5 Rounds(Used 12kg)
30"RH swing
30"LH swing
30"Rest

Friday the 14th

Happy Birthday to my little bro Luka he is 4 years old today.

Chi Gong warm up 10min
8 restorative moves x 8 times each
I did this warm up at least 7 times with the classes today and loved it.

Strength
Deadlift 3x5

Workout
Partner up- one partner does body weight drills while the other completes their KB drills
A1. Swings x 30
A2. Box Jumps
x 2 sets

B1.Cean(against the wall) x 15 L/R
B2.Push up
x 2 sets

C1.Press(Slow against the wall)x 10 L/R
C2.One Leg Deadlift (no weight-form practice)
x 2 sets

D1.Face the Wall Squats x20
D2.Plank
x 2 sets

Wednesday Oct. 12

WU/JM x 10min
TGU x 5 min

Practicing the jerk today.  Just a few to get the idea, we will work more on this throughout the month before we will incorporate it into the workouts.


Every 3min for 30 min
One arm swing 5/5
C and J 5/5
Thruster 5/5
Snatch 5/5

Columbus Day

ISKC does not observe Columbus Day so get to work.
WU/JM x 10min
Without putting the bells down.
Double Farmers Carries w/ Double Front Squat x 5 every minute for 5 minutes.

AMRAP in 20 minutes
5 Pull-Ups
10 Push Ups
15 Squats

Friday Oct. 7

WU/JM x 10min
Ladders 1-2-3
Clean and Press (beginners)
1 Snatch 1 Press (advanced)
x 10min

5 One Arm Rows L/R
5 KB Goblet Squat (beginners)
5 OH BB Squat(advanced)
x 15min

H2H Swings x 30sec on 30sec off x 10

(I did the snatch press w/ 12kg OA Rows w/ 16kg and OH Squats w/ 65lbs and Swings 16kg)
Rachelle and Geoff did the OH Squats for the first time and did awesome.  I love the intensity and dedication these two put into their training.  They know why they are and they get right down to work!

Results!

As Ive talked about in past blogs there always seems to be a common theme among my clients,  this month was results.  I have several clients reporting that they are fitting into jeans they have never been able to wear,  some have seen numbers on the scale they haven't seen in years,  Ive seen clients doing multiple dead hang pull ups despite the fact that they could not even do one when they started,  women who told me they didnt want to lift over 20lbs out of fear of injury or bulkiness are doing 90lb deadlifts and doing perfect push ups when they could not do one on their knees just a few weeks prior.  I can go on but I wont.  Point is these clients are seeing results not because Im a good trainer but because they dedicated themselves to their strength training and good nutrition.  They work hard, really hard, and eat proper foods that fuel them, not work against them.  Im so proud of everyone who has been training with me, its been awesome and inspiring to watch all of you gain confidence and strength.  I cant wait to see what the next couple of months brings.

In addition I want to add that the Iron Sport Kids Club is alot of fun.  My favorite part of the kids class is:
"That looks to hard, Im really bad at that"
"Theres no way I can do that"
"Ok Ill try it"
"OMG I did it"
"I want to do it again"
Seeing kids empower themselves to try new things and succeed has been great.  I havent had a lot of experience teaching kids and Ill admit they take advantage of that, but Im learning how trick them into learning new skills without them knowing it.   I find it amusing when ever I dont want them to work on the agility ladder they are all over it, doing perfect drills, but if I ask them to do something they turn into a bunch of knuckleheads.  I know they are listening and learning they just need to do some things on their own terms and Im ok with that.

Stability Training

5 Reps each
5 Sets

Bottom Up Press L/R
Pistol Squat L/R
One Leg Deadlift L/R
No Hand TGU L/R

Handstand Practice 30 ALAP

Lucky 7s

WU/JM x 10min

Windmill x 5L/5R x 3(Set 1 -12kg Set 2-16kg Set3- 20kg)

4 Rounds For Time
7 of Each Exercise
Snatch L/R (Advanced do doubles)(Dbl 12kgs)
Thrusters L/R(Dble 12Kgs)
Floor Wipers L/R(Barbell or Double KB)(95#)
Pull Up
Jump Squat
Push Ups
Press L/R

Finisher
Sprints 30"on 30" off x 5

Active Recovery Day

WU/JM x 10min
1min at each station 30 seconds rest between x 3 sets
1. Med. Ball Slam in Plank
2. Toes to Bar
3. Ducking Drill to Upper Cut under Rope
4. Box Jumps
5. Deck Squat to Sprawl

Went for a nice walk with Tina around Lolo Lakes.  We will be walking every Tuesday at 8:30 am as part of active recovery, anyone is welcome to join us.  Meet at Iron Sport.

October 3 Monday

WU/JM x 10min

Strength
Deadlift
3-3-3-3-3(155#)

Ladder Down Ladder Up
10-1 KB Front Squat
1-10 KB Swings

10-1 Lunges
1-10 One Arm Rows

10-1 Push Ups

I did the deadlifts then a GS Set today instead of the classes workout-
OAJLC 16kg
30"on 30"off x 5min Rigt
30"on 30"off x 5min Left
1min on 30"off x 2.5min Right
1min on 30"off x 2.5min Left
100 Reps in 15min

Friday Sept 30

WU/JM x 10min
Double Clean x 5 (Did first 3 of every set with dbl 20kg then 2 w/ dbl 16lg)
Double Swing x 5 (dbl 16kg)
5 Rounds

AMRAP in 15min
2 Hand Anyhow (12kg in oh lock out and 20lb in other hand) x 3L/3R
Renegade Rows (12kg) x 5L/5R
Ended up doin 7 rounds

Finisher
Tabata burpees

Played first hockey game of the season after this workout, yikes!

Wednesday Sept 28

WU/JM x 10mn
Chin Ups x 2 to 3 every minute on the minute for 15 min

AMRAP in 15 min
BB Push Press or Double KB Push Press x 5
BB Front Squat or Double KB Front Squat x 5
Ring Dips x 5

Finisher
One Hand Swings x 30sec L/30sec R/30 sec off x 5 rounds.

Conditioning Day

WU/JM x 10min
30" stations x 6 stations x 4 Rounds

Wall Ball
Seated Box Jumps
Roundhouse L
Jab Cross
Roundhouse R
KB Deck Squat to Sprawl

Also took a walk and did some Cun Tao training with Michael Gill who will be instructing classes on Mon and Wed evenings.  Classes will start in about 2 weeks.  I recommend checking it out, fun stuff with lots of throws and self defense techniques that have practicle street applications.

Food(Yesterday)
Coffee 1 cup at 5:30
Blueberries, walnuts and shredded carrots w/ cinnamon at 7:30
Banana8:30
Ginger Root Tea
Tuna w/ veggies and balsalmic vinegar 12:30
Pear 2:30
Didnt get home untill 8:30 and we are out of food in the house so I just had a veggie omlet.
Im trying to cut down on eggs to only 2x per week.
Chammomile Tea

Monday

WU/JM x 10min
Strength Set
10 min of 1-2-3 Clean and Press(16kg)

Metabolic Conditioning
15min x
1/2 TGU x 3L/3R(16kg)
Back Lunge x 5L/5R(16kg)

Finisher
30"on 30"off x 10
2 Hand Swings(16kg)

I love how nobody took any rest during there sets today.  Awesome job on everones part

FRIDAY

WU/JM x 10min

Deadlift x 3-3-3-3-3 (135LBS)

AMRAP in 15min
Thrusters x 5L/5R (16kg)
Sprawls x 5
One Arm Rows x 5L/5R

Tabata Protocol
Swings (20kg)

I really liked this workout today, I dont know why.
 I followed some advise on eating from Adam Farrah and did not eat before my workout.  My strength did not suffer and I did not have the usually stomach aches Ive been getting for years.  I was also able to get an extra 1/2 hour of sleep which is always nice.  Thanks for the advice Adam, you can purchase his new ebook on nutrition and training at  http://practicalpaleolithic.com/paleolithic-diet-blog/ikff-east-coast-kettlebell-beast-competition

The Italian Mother

Todays training session was short and intense just like Rick "The Italians" mother.
But this program is actually complements of Sara Cheathman
JM/WU x 10min
5 Cleans R
20 2H swings
5 Cleans L
20 2H Swings

5 Cleans, Squats R
20 2H Swings
5 Ceans Squats L
20 2H Swings

5 Cleans, Squats Presses R
20 2H Swings
5 Cleans, Squats Presses L
20 2H Swings

5 Cleans, Squats, PResses, Highpulls R
20 2HSwings
5 Cleans, Squats Presses Highpulls L
20 2HSwings

5 Cleans, Squats, Presses Highpulls Snatches R
20 2HSwings
5 Cleans, Squats, Presses Highpulls Snatches L
20 2HSwings

OH Walk x 30"
Rack Walk x 30"
Farmers Walk x 30"

I did most of this workout with the 16kg Comp. Bell minus the presses which I used the 12kg do to bicep tendon acting up again. ARGGG

Food
PRe workout
5:00am Walnuts and blueberries
Post Workout
9am  Turkey and a pear
12pm Lunch Grilled salmon w/ avacado and mango lime salsa
Snack- Mixed nuts and a piece of dark chocoate(couldn't resist)
Dinner will be elk steak, salad and suteed veggies or a yam.
Im cutting coffee back to one cup a day, it is know to lead to thiamin depletion which is essensial for good mood and energy.  Switching up my hot drink addiction to peppermint or ginger tea. No caffine.

Monday and Tuesday

Monday
Set the timer for one min. intervals.
30 sec rest between stations.
(When I do sets with timed intervals I dont want  people to rush through the exercise and get as much work done as possible.  I want everyone to focus on quality lifting, use the time alotted to fix your positions and do perfect practice.  Id rather you get one good rep than ten crappy ones.)
1. Barbell Sumo Deadlift Highpull (55lb/75lbs)
2. Dead Snatch
3.Box Jump
4.Wall Ball
5.Negative Pull-ups
6.Sprawls
x 3 rounds

Tuesday
We did 5min rounds of kettlejitsu Joey Alvarado Style using the free standing bags instead of shadow boxing. x 4 rounds
And of course Joint mobility before every training session.

Food:
I forget to blog food so here is todays
5:00am Blueberries and walnuts w/ cinnamon and ginger
coffee 1 cup w/ cinnamon

8:00am post workout
natural turkey breast slices and pecans
coffee 1 cup

12:30 Lunch
Natural turkey breast slices and small handfull of raisons.

2:30 Snack
Apples and carrots

Dinner:
Pork chops w/ sauteed veggies and mango lime salsa.

Friday Sept 16th

WU/JM x 10min

AMRAP in 5 min
TGU 2L/2R

AMRAP in 20 min
Double KB Push Press x 5
Ring Rows x 10
Push UP x 10
Goblet Squat x 10

Finisher
2HS x 30"on/30" off x 4 rounds

My workout
AMRAP in 5 Min
TGU 16kg x 2L/ 2R

10 min. no rest as many as possible
OAJLC 16kg.  Ladders 1-2-3
This is the first practice I had since meeting Steve Haplin and i must say it seemed so much easier.  Really not hard at all, now to get 5min each side without switching hands.

Finisher
24kg 2H Swings x 30"on/30"off times 4 rounds( I did this finisher twice today, once with class in the am and once in the evening)

Snatch practice with double 16kg.  Got three but they were sloppy. needs work

We are not meat heads.....

I have a lot of people stop in the gym and tell me they are going to join when they can get a friend to do it with them.  My advise is dont wait.  Are friends are great and we love them but they may not share the common goal of good health and strength.
When I opened Iron Sport my goal was to creat an atmosphere that was fun, friendly and supportive and that is exactly what I got.   For the two or three hours a week my clients are training together they become each others friends, support group and motivation.  My clients are not meat heads or elite athletes flexing and grunting in the mirrors.  They are business men, lawyers, nurses, bankers, hairdressers and laborors, average folks with families and lives outside of the gym, comming together to get a kickass workout with out spending 3 hours.  Nothing makes me happier than to see those who were strangers the week before end up high fiving and even hugging each other after they get through a workout they didn't think they could do.  The  fact is that the people you end up training with will probably be more encouraging and supportive than our friends because they have the same goals.
My point is doint wait for your friends to start you on your path to better health, you will already have the support you need here.  Take control of your own goals, when your friends see that your getting results they will be more likely to follow.

Wednesday Sept 14

WU/JM x 10
Double KB Front Squat x 8(2x12kg)
Knee Tuck Jump Squat x 10(Bodyweight)
Wall Sit w/KB x 1 min
2 Sets

Dead Clean x 10/10 (16kg)
Swing Clean x 10/10 (20kg)
2 Sets

Bulgarian Split Squats x 10/10(12kg)
2 Sets

H2H Swings x 16kg  30"on/30"off

Monday Sept. 12

WU/JM x 10min

Double Clean and Press x 5-8(Go Heavy)
SeeSaw Press x 10/10(LIght)
2 Sets

Doubel KB Racked Lunge x 8/8(Heavy)
Jumping Split Squat(Bodyweight)x 20
2 Sets

Pull-Ups x 10
Walking Push Upx 20
2 Sets

30" each side x 4 rounds
1 Swing 1 Snatch

Strength Day

WU/JM x 10min

BB Deadlift (Go Heavy)
1-1-1-1-1-1-1-1

Clean and Squat(Go Heavy double KB)
1-2-3 Ladders x 3 sets

Luck of the Drawl
Class One
Drew 10 min of 2 hand Swings
Class Two
Drew 5 min of 1-2-3 ladder Snatches
Class Three
Drew 11 min of H2H Swings or What is now dubbed Damn the Man Swings.

To be seen what the evening classes draw.

Thursday Sept 8

Conditioning day
JM/WU x 10min
 30" Swing L
60" Figure 8 to Hold
30" Swing R
x 2 sets

30" Sprawls
60"Alt. Snatch
30" Sprawls
x 2 sets

30"Hindu Push Up
60"Goblet Squat Press
30"HIndu Push Up
x 2 sets

30"OH Squat L
60"Halo Squat
30"OH Squat R
x 2 sets

This workout was particularly hard do to the fact the one of the trainees  felt the need to quote the entire Monty Python Holy Grail movie from start to end.  Nothing like snorting laughter to zap your strength duing  a workout.  Great for the core and the soul though.

Wednesday Sept 7

Monday Closed for Labor Day
Tuesday the class did same as me on Sunday

Wednesday
JM/WUx 5min
See Saw Press x 8/8
Double Kb Push Pressx 10
Push Up x 10
2 Sets

Double Front Squat x 10
Jump Squat x 10
2 Sets

Renegade Rows 10/10
Bear Walks x 10/10
2 sets

High Pull 30"L/30"R x 4sets

Sunday Sept 4

Run x 15min
JM x 10min

BB Deadlift 135lb x 8
KB Swing 24kg x 20
2 sets

TGU 16kg x 8L/8R
Windmill 16kg x 10L/10R
2 Sets

KB Front Squat 16kg x 10L/10R
Deck Squat 16kg x 10
2 Sets

Thursday and Friday

Thurs
JM x 5min
Walk outs x 15
KB Sit Up x 20
Leg Raise to Bump x 25
2 Sets
Hanging Leg Raise x 15
Plank x 1min
Sit Up x 25
2 Sets
Figure 8 To Hold x 30" x 4

Friday
16kg Clean and Press x 8/8
12kg Push Press x 15/15
2 sets
2x12kg Alt Lunge x 8/8
Jump Split Squat x 10/10
2 sets
Pull Up x 8
Push Up x 20
2sets
16lg Snatch 30" x 4

Tuesday and Wednesday

Tuesday conditioning
WU/JM x 5min
Sprawl x 20"
Jump Squat x 30"
2-Hand Swing x 45"
Jump Squat x 30"
Sprawl x 20"
2 Sets

KB Goblet Squat x 20"
Push-Up x 30"
Sumo Deadlift x 45"
Push-up x 30"
KB Goblet Squat x 20"
2 Sets

Split Squat Jump x 20"
KB Side Lunge x 30"
2 KB Alternating Lunge x 45"
KB Side Lunge x 30"
Split Squat Jump x 20"
2 Sets

Heels through the drywall handstand practice

Wednesday Lower Body Emphasis
20kg KB Front Squat x 8/8
Jump Squat x 10
Wall Sit x 1min
2 sets

20kg KB Dead Clean x 10/10
16kg Swing Clean x 10/10
2 Sets

One Leg Deadlift 16kg x 10/10
Sumo Deadlift 2x20kg x 10
2 Sets

2 Hand Swing 16kg x 30" on 30"off x 4 sets

Birthday Workout

Started a great day with a nice large class at 6am.  I love the high energy of a large group, need to fill all my classes like this.  Easier said than done.

WU/JM x 5min
16kg press R/L x 5
2 x 12kg Double KB Press x 10
2 Sets

Push-ups x 15 x 2
(5 Decline,10 Regular)

24kg Goblet Squat x 8
Jump Squat x 10
2 Sets

16kg One Arm Row x 5L/5R
12kg Balistic Row x 20
2Sets

16kg High Pull 30"L/30"R/30"Rest x 4sets

August 26

WU/JM x 10min
(Medicine Ball warm up)

Tabata Burpees (w/ class)

After Class
4 sets of 5
BB Deadlift x 135lbs
OH BB Squat x 65lbs
KB Military Press x 16kgL/R
One Arm KB Row x 16kg L/R
Clams x 10 16kg
Rest 2min between sets

Bag work x 10min no rest

Food:
Breakfast
Coffee -1cup
One egg one egg white scrambled
Snack
Diced apple w/ shredded carrot, raisons and cinnamon
1 tbls almond butter
Lunch
Grilled Salmon, avacado and mango,peach salsa
Snack
Mixed nuts 2oz
Dinner
Elk Steak, sauteed veggies and a yam

Danny Evans

Any time I do Deadlifts and Pull Ups I think of Danny Evans so thats what these workout will be called

Warm Up/ Joint Mobility x 10min
BB Dead Lifts Ladder 10 to 1 increase weight as you decrease ladders
Pull Ups 3 after every deadlift set

Tuesday August 23

WU/JM x 10min
OAJLC 1min R/ 1minL x 3
Double KB Jump Squat 12kg x 20
OH Walking Lunge 2x 12kg x 20
2 sets
Circuit 1min each exercise
KB Flies
KB Floor Wipers
KB Alternating Press
2 Sets with 2 x 12kg
Thats it nothing fancy

Tabatas -Cardio Day

Had a really fun class this morning with Mikael and Johnathen,  they like to drag me out of bed to workout at 6am every morning and I appreciate it.  Getting to the gym is the hardest part, once you are there you are always glad you came.  There was a lot of joking around and smiles mixed in with "I hate you Meredith" comments.  Its ok I know you don't mean it.  I love the group dynamic, the people you work out with everyday become your friends and partners in pain, it drives you to go harder, lift heavier and drag your ass out of bed at 4:30am.  I hope everyone enjoys the workouts as much I do.

Today
10min JM/WU
Tabatas
6 stations
1.Burpees
2.Rabbit Punches on Bag
3.Thai Elbow Push Ups
4.Alternating Hip Heist
5.Hindu Squats
6.H2H Swings

Strenght Pass

Today is a strength set but my shoulder is acting up again.  Very frustrating and always happens when I try to prepare for competition.  ARRGG

Joint Mobility x10min
Warm Up w/ 2H Swing 16kg x 10min 35"/25"

3 sets
Double 20kg Cleans x 5
Double 16kg Push Press x 5

5 sets
Pull ups x 5-4-3-3-3
Goblet squat 24kg x 5

3 sets
Clams 12kg x 15
Wanted to do some TGUs but it killed my shoulder

August 16

Warm-up x 10min w/ shadow jitsu
10 stations
30"at each station and 15"rest between
1.Dynamic Decksquat
2.Jab Cross on bag
3.Machine Kicks on Bag
4.One arm on Ball push up/pass
5.Jump to sprawl
6.Lawn Mower Extentions on Rings
7.Kettlebell Figure 8
8.Highpull L
9.Highpull R
10.Slam Ball

More Paleo Recipes

Breakfast-coffee and 2 scrambled eggs
Lunch- Mixed nuts and fruit smoothie

Made some cookies today and they are not to shabby.
1 coconut-save water for milk
Blend coconut meat and water and strain through a bag(save milk for whatevs.  I like to make curry)
Dehydrate the pulp on cookie sheet for about an hour in oven.

Coconut flakes
1 egg
1-2 tbsp Almond Butter
1-2oz Chopped Walnuts
1 tbsp flax meal
Mix all ingrediants and roll into 1" balls and bake at 350 for about 10 min. 

Dinner is buffalo sausage with speghetti squash and home made tomato sauce.
Speghetti squash is a great replacement for grain pasts mix in a bunch of veggies and you have a very hearty meal.

August 12

Yesterday
10 min SoCal MMA warm up
Cardio work
30" at each station x 3 rounds
H2H Swing
Hindu Push Up -One Leg Up
Box Step Up Knee Strike
Rabbit Punch on Free Standing Bag
Machine Gun Kicks on Free Standing Bag Left
Machine Gun Kicks on Free Standing Bag Right
Wall Ball
Heavy Bag Toss

Today
WU/JM x 10min
Swing 16kg x 15L/15R
Snatch 16kg x 15L/15R
3 Rounds

HighPull 16kg  10L/10R
Push Up 12, 10, 8
3 Rounds

TGU 16kg x 2L/2R
Ring Rows x 10
3 Rounds

August 10

Tuesday the 9th I did a quick kettle-jitsu workout, 4x 4min rounds

Today
WU/JM 15min
2x16kg Jerks x 5 x 3
One snatch one press x 16kg  2L 2R 1L 1R x 3
2x16kg Rack hold x 1min x 3
Juggling x 10' till I almost broke my foot then just 2h swings w/ 24kg
2x 16kg farmers walks x 1min x 3
Russian twist x 12kg 20x 3
Clams x 12kg x 3
Heavy bag work x 10min

Monday August 8

WU/JMx 15min
Snatch 16kg 8-6-4L/R x 3
Clean and Press 16kg 5-3L/R x 3
OAJ 16kg x 12L/12R x 3
Double KB Bottom Up Clean (2x12kg) x 8 x 3
One Arm Swing 16kg x 25L/R x 3
Figure 8 to hold 16KG x 12 x 3
Plank and Bridge x 1' 1' x 3

After indulging in beer and chocolate all weekend its back to Paleo eating. I always stick with Paleo meals and snacks but give myself some wiggle room on the weekends and have a few beers and a little chocolate not a lot but enough to make me happy.
Go juice x 2 aka coffee
2 eggs and bacon-5:30am(natural bacon-no nitrates or perservatives)
Banana
Apple
12:00- Sauteed veggies and 1tbsp almond butter-(brocolli, zuccini, onion, carrot, garlic, pepper- cooked in olive oil and lemon juice.)
Apple
Cashews 1oz
Elk Steak dinner with veggies
Raisons

Paleo Pancakes

Was asked to post recipe for my pancakes. We had them this morning and they are delicious although they never come out pretty.
1 to 2oz ground walnut
1tbsp flax meal
1 egg
1 sweet potato -baked and cooled
1/4 cup almond milk
cinnamon, ginger and nutmeg to your liking
Blueberries
Just mix and cook like regular pancakes. No need for syrup.
You can add protein powder for extra dry mix.

Today we had paleo pancakes and natural bacon for brunch
coffee x 2cups w/cinnamon and almond milk
Kept me full most of the day
Had 1 egg around 3
1 tbsp cashew butter-snack
Apple and cherries-snack
Dinner- fresh grilled cajun salmon w/ mango, peach, ginger salsa.
Salsa:
1 mango
1 peach
Chunk of ginger root grated
Sungold tomatos
Onion chopped
Cilantro
Cajun seasoning
Squeezed lime juice

Aug 5

Wednesday August 3rd
WU/JM x 15min
Repeated method
BB Deadlift x 6 x3-115lb
Close Grip Bench Press x 6 x3 75lbs
Double Front Squat x 6 x 3 (2x12kg)
1 Arm Row x 6L/6R x 3-16kg
Calf Raise x 12L/12R x 3 (2x12kg)
Walking Lunge x 10L/10r (2x12kg)
 Jump Rope x 1'on 30"off x 10min

Friday August 5th
WU/JM x 10min
OAJ x 10L/10R 16kg
Rest 1'
Couplets x 3 sets 90" rest
Cleans x 5 (2x16kg)
Push Press x 5 (2x16kg)
rest 2'
Couplets -rest 60" first 2 rounds then 30" last 3 rounds
Dead Hang Pull-up 5-4-3-2-1
Suitcase Deadlift x 10-8-6-4-2 (2 x24kg)
Rest 2'
Speed Roundhouse kicks on bag 30"R/30"L/30"Rest x 5rounds

My dear friend and one of my favorite people,Sonya joined me at the gym today.  Sonya is one of the most powerfull women I have ever met.  I have hiked many times with Sonya and always left inspired to get stronger(she would smoke me on the hill) 5'2"tall and can out hike any man I know.  Unfortunatly about a year ago Sonya was biking up Pattee Canyon and was struck by a drunk driver and left face down in the road.  She has had to heal several fractures to her vertebrae and hip, repair a torn knee tendon and still has many surgeries to go.  Sonya is forced to live in constant pain. 
We have begun working on joint mobility and very light kettlebell drills to regain strength, balance and mobility. I already see huge improvements. With Sonyas indomnable spirit and perseverance I know we can work her back up to her former self.  I cannot wait to get back to mountaineering with this awesome women.

Active Recovery

No weights today.
5:00am 3 eggs (2 eggs were just whites)and walnuts and 1cup coffee
6:00 Joint Mobility x 10min and a quick Run 4miles
7:00 1/2 banana
Heavy bag x 30min and jump rope 5min
8:00 Sauteed veggies and 1tbsp. almond butter
10ish-apple
12:00 Elk Burger pattee and a carrot
1 cup of coffee
Dinner will be Mule deer steak and sweet potato

Ive gained some weight since opening the gym, partially do to muscle build but certainly some is do to stress and lack of sleep.  Sleep and stress management are extremely important to optimizing proper hormone levels and overall health, its easy to gain weight when working under stress(even if its good stress) and fatigue.  Im gonna try to watch the calorie intake for a while and hopefully the stress will wear off as I get use to being a business owner. 

August 1

Keeping with Girevoy preperation manual for competition training.  Looks like im gona have to start running here pretty soon. WAAA I hate running but short sprints and some short distance runs will be very benefical to my training.

I may have forgotton a few things I forgot my journal

WU/JM x 10min
Pistol squat to one leg deadlift x 5/5 x12kg
OA Jerk x 16kg x 8/8 x 3
Jerk x double 12kg x 10 x 5
OH Swing x 16kg x 10 x 5
High Pull x 16kg x 8/8 x 3
Push Press x 16kg x 8/8 x 5
Circuit x 3
Double KB Chair Press x 5 2x12kg
Rack Hold x 30" 2x16kg
OH Swings x 15 16kg

Superman and Highplank x 30" x 3

July 29

JM/WU x 10min
Negative pull up x 12( 5 count down)
Box Jump x 25
2H Swing x 20(24kg)
Triangle Push Up x 15
Floor Wipers x 20 (no weight)
Dead Clean x 15L/15R x 5(16kg)
Bag Jump x 30"/30" x 3
TGU x 1 24kg (NEW PR)  I only did the left side I feared pinching a nerve in my neck on the right side that has been plaguing me.  Wouldnt  want to drop that one on my head.

Rest Day

Today was a rest day for me, just went for a hike.  I had the Hellgate Rollerderby girls down for some conditioning tonight.  We ran a six station tabata workout
20 seconds of work 10 seconds of rest x 8 rounds
1.H2H Swings
2.Medicine Ball Sit up/ Throw
3.One Push Press One Strict Press
4.Heavy Bag Toss
5.Renegade Rows (Switching arms every set)
6.Bulgarian Split Squats( Switching legs every set)

Refocused

Time to refocus my training, Im gonna start to train toward competition again in hopes of competing next year.  Im starting by following the GS Sport Athletic Preperation manual.

3 sets of  the following
Jump Rope 1min
Snatch 16kg 5/5
Squat 24kg 10
Clean and Press 16kg 5/5
One Leg Deadlift 20kg 8/8
Plank 1min
Figure 8 16kg 10

Food
Coffee 2 cups
5:30 2 eggs
9:00 Banana, cantalope amd walnuts
9:30 Meatball x 2
11:00 Sauteed veggies and handfull of raisons
12:00 1/2 Elk Burger and Chicken
3:00 Cashew butter and an apple
7:00 1 TBSP Cashew Butter
8:00 Steak w/ sauteed veggies

Paleo Diet

A lot of people have been asking about proper nutrition- nobody likes the answers.  Ive decided to post my meals again to help people figure out what to eat and to keep myself accountable.  When I tracked my food in the past my  eating habits were much better, Ive been drinking a little to much beer lately and also snacking on some no-paleo items. 

5:00am- 2 eggs and a left over meatball
Meatballs where made w/ elk meat and I substituted the breadcrumbs with ground flax meal and walnuts.
1 cup coffee with cinnamon and almond milk
9:00am - Protein shake made with real fruit and greentea
11:30- 3 meatballs and 1/2 sweet potato
12:00-2 more cups of coffee w/ a little honey and almond milk(Been sleepy from waking up so early- need to cut afternoon coffee addiction)
12:30-Grazed in the garden on strawberries and rasberries
2:00- Apple and 1tbsp almond butter and handfull of raisons
7:00-1/2 Sweet potato and veggies sauteed in olive oil and lemmon juice.
8:00-2 more meatballs-Low on variety in the house tonight.
I'll probably have ginger chamomile tea and some blueberries for desert. 

Tuedsay July 26

Pat and Nick are sticking to the Spartan program, both have been training for 5 months with similar results.  They both added two man made notches to their belts, abs are becoming visible and sculpted and shoulders are looking lean and broad.  Pats been wearing the same shorts as a guideline -when he started the botton always popped now they are loose fitting.  Gotta love the quick results of kettlebell training, as long as you stick to your program and give its some time good things will happen.

Speaking of sticking to programs I am not sticking to mine, Im gonna switch it up,  teaching 5 times a day I dont have the energy for the Spartan program.  Took a few days off of trainig to recover from overtraining last week.
Today I did an extended Joint Mobility warm-up did slow purposeful movements for about an hour.
JM/WU  1hour
OH Squat with empty bar x 5
OH Squat with barbell -65lbs 3-3-3-3-3
Ring Rows x 10 x 5
Sandbag Cleans x 10x5
Snatch 12kgx 5 16xkg x 5 20kg x 5 x 2 sets
Windmill 16kg x 5L/5R x 2
Stretch x 20min.

Day 10,11,12

The author of this program designed this workout to be done 4 or 5 days per week which I think will set most people up for overtraining.  I already feel the effects of this I am sluggish, weak and hungry so I am going down to 3 or 4 days a  week.

Day 10
WU/JM x 10min
Pull-Ups 4 reps ever min. for 16min
Sumo Deadlifts x 30" each side x 5 sets(20kg)
Static Hold (Top push up position) x ALAP x 5 sets
Box Jump x 50
Russian Twist x 30" x 5 sets (12kg)
Sandbag Clean to Press x 10 x 2 sets

Day 11
WU/JM x 10min
Pull-UP x AMRAP
2H Swing x 15 x 3 (20kg)
Push-Up x AMRAP
Step-Up on Bog 10 each leg x 3 sets
Floor Wiper x 30 x 3 (75lbs)
Leg Raise x 10each side x 3
Windmill x 10each side x 3

Day 12
WU/JM x 10min
Pull-Up(Commando grip) x 5 x 2sets
Deadlift x 10/9/8/7/6/5/4/3/2/1 Add weight as reps decrease(Rung 10/9/8=75lbs  rung 7/6/5=95 rung 4/3=115 rung2/1=125)
Walking Push-up x 10 x 5sets
Jump Tuck x 20 x2
KB Floor Press x 10x2(2 x16kg)
Dead Clean and Press double kb x 20 x2 (Started w/ 2 x 12kg went down to 2 x 20lbs)
30" each item w/ double kbs
OH Hold
Rack Hold walk
Farmers Carry walk

Spartan Day 7,8 and 9

Day 7
Density Pull ups x 20 min(53 reps)
Deadlift x 5 x 10(95lbs)
Push ups x AMRAP in 5 min (61)
Jump Squat x 15
 Bench Press x 10 x 3(75lbs)
Leg Raise x 10x 3
Dead Clean and Press x 10L/10R(16kg)
High Pull x 30sec L/R x 5

Day 8
Inverted Row x 10sets x 3
Deadlift x 5 x 20sets (75lbs)
2 hand swing x 10 x5sets (20kg)
HighPlank ALAP
Goblet Squat x 40 x 5sets OUCH(12kg ended with medicine ball 12lb)
KB Static Hold x ALAP x 3(2x16kg)
Dead Clean x10L/10R x 3sets(20kg)
Press x 10L/10R x 3sets (16kg)
High Plank x ALAP x 5 sets
Tabata Mt Climbers

Day 9
Jumping Pull up x 10
High Pull x 10/12/14/16/18/20/10 each side
Push Up x AMRAP in 5 min
Tabata body squats
Leg Thrust x 20
Barbell Static Hold x ALAP x 3(95lbs)
Bag Pull x 100ft x 3

Day 6

WU/JM x 10 min
Negative Pull-Up x AMRAP x 3sets (10-10-7)
Suitcase Deadlift 30reps x 3 sets (2x16kg)
5 count push-ups x 10 (WOWZA)- did these wrong -was supposed to do 5sec up and down we did 5 sec down 5 sec up- no wonder it seemed so hard.
Bolgarian Split Squat x 20" each leg/20"rest x 5sets
Leg Trusts x 30
Dead Clean and Press x 20"each arm x 5sets(16kg)
Sandbag Shoulder x 10reps each side x 5sets

Spartan Series Day 5

Tomorrow the gym opens officially for Spartan Series.  All new clients will start with day 1 posted earlier.  Pat, Nick and I are onto day 5.  I have to say I am enjoying this program.
WU/JM x 10min
1-Static Hold Chin over bar -ALAP x5
2- Swing 30"L/30"R x 6
3-Mountain Climbers 30"on 30"off x 5
4-Bodyweight Squats -Tabata protocol
5-A.Floor Wipers x 10each side x 5(2x16kg)
   B.Unicycle x 30" each side x 3
   C.Static Hold x ALAP x 3
6-H2H Sumo Squat x 30 x 5(20kg)
7-Bag Pull x 50' x 3

Hellgate Rollergirls

A handfull of rollergirls made it down to ISFC this morning. Those Coeur D'Alene girls better watch it now that our Rollergirls have some kettlebell training under their belt.
We ran some strength sets than got into endurance work.  Everyone did great as expected.
Pull Ups 5/4/3/2/1 or Deadhang
Deadlifts 5x5
Jab Cross to Push-ups-Ladder down 10 to1
Elbow Strike to Ducking Drill 30"/30"/30"rest
Inverted Rows 5x5
Dead Clean and Press 30" each side x 5
2H Swing 30"on 30"off x 10

Day 4- Spartan

WU/JM x 10 min
Ring Rows Tabata protocol
One Leg deadlift x 30" L/30"R/30" Rest x 6
Push-Ups x AMRAP
Jump Tuck- Tabata protocol
Step-up x 30" x 5
KB Floor Press x 5 x 3 sets(16kgs)
Military Press x 3 each side x 5 (16kg)
Dead Clean x 5 each side x 5(20kg)
Burpees x 10 x 3 sets

Day 3 "Spartan"

WU/JM x 10min
One arm row x 30"/30" x 6(16kg)
Rest
Deadlift x 5 x 3(95lbs )
Rest
Push Up x 50
Static Hold High Plank x 30" x 3
Walk Outs x 10 x3
Rest
Goblet Squats x 10(double KB 2x 12kg)
Rest
Unicycle crunch x 30"/30" x 5
Static overhead barbell hold x ALAP (95lbs)
Rest
Dead Clean and Press x 30"/30" x 5(16kg)
Rest
Bag Flip x5 x5
 I might be forgeting a thing or two.  There is alot involved in this program and I left my notebook at the gym.  Probably to much and could cause overtraining.  I guess we'll find out.

Day 2 "Spartan"

WU/JM x 10 min
Set 1
Dead Hang ALAP x 2
1/2 Pull Up AMAP x 1
Inverted Rows x 5-3 sets
Chin over bar hold x ALAP
Set 2
Barbell Deadlift x 10-5sets ( 95lbs)
2H Swing x 30"work/30" rest x 5sets (20kg)
Hip extentions x 10 x 5sets
Set 3
Hindu Push Ups x 30"work 30"rest x 5 sets
Set 4
Tababata Jump Squats
Set 5
Bench Press x 10-2sets(75lbs)
Set 6
Dead Clean x 10each side -3sets(16kg)
Set 7
Ab wheel rollout x 15
Farmers walk x 2min( 2x 16kg)
Rest 2min between sets and 30 sec. between exercises.

Day 1 "Spartan Warrior"

A few of us will be starting the Spartan program today.  I want to be a few days ahead of the class so I can work out any kinks.  Looks like a great program ( lots of "Danny Evans" workouts involved)
Not everyone will do the same exercises - I will tweek it for all levels of fitness.

WU/JM x 10min
Pull-up 5/4/3/2/1
Inverted Row x10 (5 sets)
Rest
Deadllift 5 x5(95lbs)
Rest
Push-Up AMRAP
Rest
5 sets
Static Lunge 20" each side
High Plank 30"
rest
3 sets
Dead Clean and Press x 10 each side
Rest
Tabata squat thrusts

Note:  "Danny Evans" means pull-ups and deadlifts: )

Im officially a gym owner!

Signed over lease today for 2000 sq foot facility.  Very Excited and totally nervous.  I think it will be great though, already generated alot of clients and were not even open yet. 

Today I did a GS set which I haven't done in a while, felt really good although I only did 1min on each side with 30" rest between sets x 10 sets
16kg OAJLC
12 RPM= 120 reps

Tonight Im doing a 3x5 program from Mike Mahlers "Aggressive Strength Solution for Size and Strength" book.  This is a great book, would highly recommend it.
3x5
Heavy Kettlebells
Floor Press
Bent Over Row
Front Squat
One Leg Deadlift
Military Press

Finisher:
Pushups x 25
Bodyweight Squat x 50

Hellgate Rollergirls

Super psyched to introduce Russian Kettlebell Training to the Roller Derby Teams tonight.
We'll start with an introduction to the basics-Military Press, Deadlift, Squat, Turkish Get-Up and of course the Swing.  Then onto a demo endurance set:
12 Stations 30"work/30" work/ 30" rest
We'll alternate bodyweight, kettlebell and medicine ball exercises.

These ladies are already in great shape with very powerfull legs- totally smoked when I tried to skate with them.  With a little extra training they will be unstoppable-Grand Slams every bout.

Last Day at Canyons

Sad to say it was the last day at the Canyons-
had a great time, hope you all come visit the new gym.

Medicine Ball and Joint Mobility Warm Up x 10m
Set 1 x2
Halo Squat x 9 (each direction)
2 Hand Anyhow x 6 (each side)
TGU to 5 Snatches x 3 (each side)

Set 2 x 2
W/ Medicine Ball-Partner work
10 One Leg Deadlift to wall touch / Wall sit
20 Push up -Pass ( One hand on ball)
25 Sit up -Toss

Farmers Walk down the stairs-OH walk out the door.
Thanks so much to folks who came regurlarly to the class.

Tuesday June 28th

Working out at home today so I was limited on KB size
WU/JM x 10min
3x5
A1. One Arm KB Floor Press (16kg)
A2. One Arm Row (16kg)

3x6
B1.Racked Squat (16kg)
B2. Romanian Deadlift (2x16kg)

2x5
C1.Military Press (16kg)
C2.Pull-Up
30 Sec rest between exercises and 1min between sets

Finisher
25 Push Ups
50 Bodyweight Squats

ISFC Opens July 6th
ironsportfitness.com will be running soon.

June 27th

JM x 10 min
Medicine Ball warm-up
20reps each
Waist twister
Wood choppers
Diagonal Wood Choppers
Figure 8s
Halo
Squat Circles

5 reps x 5 sets
A1. Double Clean and Press
A2. Double Bent Over Row
B1. Double Front Squat
B2. Double Swing
30 sec rest between exercises- 3 min rest between sets

Turkish Get-Up x 5 L/R x 2 sets

5x5

Warm UP/Jm x 10min
5 sets of 5 reps (each side as applies)
1min rest between sets
2mn rest between exercises
Complete 5 sets of each exercise before moving on to the next
A.Dead Clean and Press(one arm)-3 sets w/ 16kg 2 sets w/ 30lb
B.Double KB Rows-2x16kg
C.Suitcase Dead Lift-2x16kg
D.One arm snatch-16kg

2 sets of TGU x 5L/Rx16kg

Brawling Mollies!!!

Had the awesome opportunity to roller skate with the Brawling Mollies roller derby team last night.  I haven't been on skates since the 80s so I was a little slow.  Deffinately a strong group of women, can't wait to introduce them to kettlebell training.  I know they will all love the aggresive nature of kettlebell exercises.

Happy Summer!

WU/JM 15min
30sec each exercise 2mn rest between rounds
Round 1                 Round 2                   
Swing  L                 Snatch L
Swing R                  Snatch R
Jump Squat             Jump Lunge
Bottom up L           Plank Row L
Bottom Up R          Plank Row R
Front Squat L         One Leg Deadlift L
Front Squat R         One Leg Deadlift R
See Saw Press        Snatch Pull
Push Up                  Plank Complex
Figure 8                  Figure 8 to hold

Round 3                  Round 4
Highpull L                Thruster L
Highpull R                Thruster R
Sprawl                     Hindu push up
Windmill L               Elbow to knee Press L
Windmill R               Elbow To knee Press R
Suitcase lift L           OH Squat L
Suitcase Lift R         Oh Squat R
1/2 TGU L              Halo L
1/2 TGU R              Halo R
Mt. Climber             Arm Bar Crunch

Good to be Back!

Sooo happy to back home and teaching at the Canyons, Ive been slacking on my own workouts so its very motivating to be around the group again. 
WU/JM x 10min
One Arm Rows x 10L/10R 5 sets
rest-1'
Suitcase Deadlift x 10L/10R 5 sets
rest-1'
Push-ups x 10 5sets
rest-1'
High Plank x 30" 5sets
rest-1'
Static Lunges 20"L/20"R with rack hold 5 sets
rest-1'
Clean and Press x 10L/ 10R 3 sets
rest1'
Tabata 2H Swing
rest 1'
Tabata H2H Swing

Aggressive Strength

Inspired by Mike Mahlers "Aggressive Strength" workouts
5x5
Double Clean and Press (2x 12kg)
Incline Rows
Rest 1min
5x5
Double Front Squat (2x 12kg)
Double Swing(2x 12kg)
Rest 1min
5Left/ 5 Right
16kg TGU
5Left/ 5Right
16kg Windmill

Presses felt good- first time since injuring my shoulder.  Think Im finally on the mend, still bothered by push-ups, chin-ups and dips.  No problem with the TGUs or Windmills Ill move back up to 20kgs next time.

Picked up the keys to the new gym today- super excited and nervous -there is a lot of work ahead of me.

At Home Workout

Worked out from home today-
Density Pull ups x 20min= 70
95lb Deadlift 5 x 10
Hindu Squats 30secs x 5 sets
Tabata Jump Squats
KB Floor Press x 20
Dead Clean x 10L 10R x 3 sets

3 Mile Fire

Working out with 3 Mile Fire Dept. then back to Goosetown for work for the week.
WU/JM x 15min
DOUBLE DECKER CARDS
Heart = Swing Left and Right side
Diamond = Snatch Pull Left and Right side
Spade= Push-Ups
Club= Low Lunge
Face Cards use double kettlebells where applies
Jokers= 12 burpees

When all is done:
95 of each exercise on each side( thanks Mat G.)
I was excited to finish this with the 16kg  doing 10 of the snatches with a 30lb do to my callous ripping open.
This the first time I was able to do push-ups in a long time, my shoulder feels pretty good, it started to hurt so I did about 12 of the 95 push ups from my knees.
Pat and Nick are stepping it up with double 20kgs. thats not easy when doing that many snatches.
Think we are all getting pretty strong.

Thurs. June 9

Feeling pretty tired from work, not very motivated to workout.
We hike for 10hrs a day in a wetland, its tough walking through
the bogs and tufts.

WU.JM x10min
5 sets
Pull up x 5
Deadlift 95lbs x10

3 Sets
Double 12kg Military Press x 10
Push ups x 10

3 Sets
Double 12kg Snatch x 10
Two Arm rows x 75lbs x 10

2 Sets
KB Floor Wipers x 20
Pistol Squat x 5L/ 5R

Goosetown

Still in Goosetown
GS Set
WU/JM x 10m
OAJLC 16kg
1min r/l rest 1min
2min r/l rest 1min
1min r/l rest 1min
Did this circuit 3 times
Heavy bag between sets

30"2Hswing 30"rest
30" Right Swing 30" rest
30" Left Swing 30"
30" H2H Swing 30"
Did this circuit for 10min

Monday June 6

Im out of town for two weeks, so today I worked out at the Goosetown Health Club in Ananaconda.
Not much time to workout

Double Snatch x 10 3sets
Man Makers x 5 2 sets
Floor  Wipers x 20
TGU x 6/6
Worked on the heavy bag 10min

Saturday June 4

WU/JMx 10min
Pre workout
Olympic Bar no weights
OH Squat x 10
Hang Snatch x 10
Power Clean x 10
Clean and Jerk x 10

Workout  5 sets
Deadlift x 10 -95lbs
Pull Up x AMAP
Man Makers x 5

I will be out of town for the next two weeks, not sure I will have internet access.

3 Mile Fire Dept.

10 min. WU/JM
AMRAP in 12 minutes
5 snatch L/R
5 Thrusters L/R
5 Swings L/R
10 Burpees
Rest 2 min
AMRAP in 12 minutes
5 Cleans L/R
5 Jerks L/R
5 Lunges L/R
10 Push-ups

5 minutes of TGU
I used 16kg for this workout except with the Thrusters I went down to 12kg to keep my shoulder happy.
I worked out with these guys so I will do my previous post tomorrow.  Might bring the deadlifts down to 5 reps and do multiple sets.

Iron Sport Fitness will begin classes on July 11th

Bullet Gym

Yesterday I visited Bullet Gym in Missoula for an Olympic Lifting lesson.
I love this gym, nothing warm and fuzzy about it- just weights and heavy bags.  Not a single eliptical in the place-warms my heart.  This is exactly how I want my gym to look.  If you're in the Missoula area and want oly lessons or just want a really cool place to work out go to Bullet Gym!!!

So today I will practice oly lifts with my barbell no weights on it.
Then I will do a Danny Evans style workout:
Pull ups and Deadlifts
Pull ups x 2 or 3 every minute for 20 minutes
Deadllifts 95lbs x 10
              110lbs x 10
              125lbs x 10
              110lbs x 10
                95lbs x 10

If all else fails, I will join the circus!

Thought Id give Kettlebell Juggling a try since I already lost my toenails this ski season.
I was using a 12kg bell, it was actually really demanding cardio.  It was also alot of fun, I think I'll keep working on this

Quick GS Set

JM x 10min
OAJLC x 1m left/ 1m right/ 1m rest x 5 (16kg)
OAJLC x 2m left/ 2m right/ x 1(12kg)
Stretch 10min

Montana BBQ

Chef Brad shows how the Paleo diet is done!

Got called into work yesterday so I didnt do my GS set.  I will do it today.

Todays workout:
GS Set in the morning:
OAJLC 16kg
2 min right/2min left/2min rest x 3

Afternoon workout:
16kg Snatches x 15/15
16kg Cleans x 20/20
16kg Swings x 30/30
12kg Clams x 20
16kg Push Press x 15/15
2 sets


Food:
Breakfast- Blueberry smoothered elk steak and an orange
Lunch- Chicken w/ avacado mango salsa
Snack- Cashews and an apple
Dinner-More Elk steak and yams.

Wednesday

I worked out at the Fire House today
We did "Combat Kettlebells" via Joey Alvarado
I love these workouts- not much for muscle building but great for cardio and explosiveness.
We did 5 min rounds x 5 and of course joint mobility warmups for 10 min

Canyons AC
WU/JMx10min
Deck of Cards
Harts=Alt. swings
Diamonds=Push ups
Spades=Snatch pulls
Clubs=Alt. Lunges
Jokers=12 burpees
Altimately you end up doing 95 of each exercise each side -insane amount of work. Glad I didn't participate!

Nothing exciting on the food front.

Tuesday

Todays workout:
I worked on GS and Kettlebell burn yesterday and played soccer so I will just work on pull-ups today.
3 pull ups every minute for 20 min.= 60 reps

FOOD:
Breakfast- Two eggs with walnuts, blueberries and lots of veggies and an orange
Lunch- Chicken and avacado
Snack- Apple, dark chocolote
Dinner-Elk Steak and veggies and a am

Monday May23

JM/WU x 15m
Set 1
Tukish Get-up x 15min switcing sides every 3 reps(16kg)
Rest 2min
Set 2
One Arm Row x 5/5(16kg)
Goblet Squat x 6(20kg)
As many rounds as possible in 15 min
Rest 2 min
Set 3
2 Hand Swing x 10 min. 40sec on 20 sec off

Later in the day:
GS Set
Static Holds
Rack x 20"
Knee dip over head x 20"
Locked knee over head x 20"
5 sets on each side
5min of 30"L/30"R
OAJLC

Friday May 20

WU/JMx 15m
Set1
OALCCJ x 15 min 30"R/ 30"L no rest(16kg)
Set 2
1/2 TGU x 3/3(16kg)
Lunge x 5/5(2x12kg)
Alternating exercises for 15 min -no rest
Set 3
Swings x 10 min 30"work 30" rest(20kg)
Stretch x 15min

Big accomplishment today-Got my hip to the ground during reverse cosak.  I love joint mobility warm-ups and am improving each week in flexibility.  I couldn't even come close to the floor a few weeks ago.  Also opening that periformis muscle has relieved all my sciatica issues.  

CANYONS

Worked out with class this morning.  My hammies are a little sore from the swings yesterday but they felt better once I started moving again.

WU/JM x 15min
Tabata protocol
Swings(20kg)
Burpees
See Saw Press(20lbs x 2)keeping presses light so I can GS train
Double KB Dead Lift(16kg x 2)
Box Jump
Wall Ball(15 lbs)
Mt. Climbers
This was a fun workout. Wanted to get my heart rate up, starting soccer tomorrow and I know the sprinting is going to smoke me for a while.

3 Mile Fire and Canyons

We are starting "Kettlebell Burn 2.0 at the firehouse today.
Not sure how long we will do it, I know it gets a little boring after awhile and after Kettlebell Muscle Im not sure I have the drive to stay on a program with out much variety.

Im gonna do this program with 16kg competition bell so I can get use to the feel of it.
Week 1
Set 1.
TGU x 15 minutes
Rest 2-3 minutes
Set 2
A. Goblet squat
B.One arm row
Perform 5-6 reps of each for 15 minutes
Rest 2-3 minutes
2H Swing x 10 minutes 30"on/30"off

Canyons will do MMA style work out ala Joey Alvarado.

So I did the above workout and heres what I got
TGU s w/ 16kg untill the last five minutes my shoulder started to hurt so I went down to 12kgs.  The lockout was fine but when I used my right arm for stabalization it really irritated my shoulder.
TGUs-18w/ 16kg  12w/12kg
Goblet squats w/ 20kg
One arm rows w/ 16kg
Swings w/ 20kg
I enjoyed to the swings so much I did 2 more sets: 1 with my canyons class-20kg and 1 with the fire dept.16kg
I also did 20 pull-ups over a 10 minute period waiting for class to start.

FOOD
Breakfast-Yam cakes and banana
Snack-Strawberries and an orange
Lunch-2 egg omlet w/ jalapanos and tomato
Snack-apple
Dinner- Large salad and Tuna(unfortunately from a can)-handfull of raisons
Snack-OMG an oreo cookie and ginger tea
I've noticed a decrease in appetite since starting paleo.  I think its more of decrease in craving food when Im not actually hungry.

Happy Birthday Mom P.

WU/JM x 15min
3 Sets of the following, no rest between exercises
Snatch x 15 each side
Clean x 20 each side
Swing x 30(alternating)
Push-Ups:
   5 Regular
   5 Diamond
   10 Walking

Cool Down:
Plank x 1min
Renegade hold x 30" each side
Stretches x 10 min.

I also tried some density training when I got home.
Two pull-ups every minute on the minute for twenty minutes.  Total 40

FOOD:
Breakfast- Blueberry and walnut smoothered grilled pork tenderloin and a banana
Snack- Berry and green tea smoothie
Lunch- 2 egg omlet and spinach salad
Snack- Apple and walnuts
Dinner- Burger and yam

GS Set

Did GS set today-

OALCCJ 1"each side x 5

Rest 1' between sets and purposly did 8 reps per minute.

3 Mile Fire House

WU/JM x 10min
A1. Double KB Dead Lift x 5
A2. One Arm Rows x 30" each side
Complete 5 sets
Rest 2min
B1. Double KB Floor Press
B2. See Saw Floor Press'
B3. Static Hold Floor Press
Perform each exercise for 30" x 3 sets
Rest 2min
C1. Push-ups x 15
C2. High Plank x 30"
C3. Walkouts x 10
Complete 3 sets
Rest 2min
D1. Dead Clean and Press x 5 each side
D2. Double Swing x 10
Complete 3 sets

3 Mile Fire

Endurance Workout
WU/JMx 10min
30" each exercise no rest between
Round 1           Round 2
2HS                 Ducking Drill
Jump Squat      Sprawls
Armbar            High Pull L
Dead Clean      Bicycle
Push Press L    High Pull R
Dead Clean R  Rocking Chair
Push Press R    Dead Snatch L
Ducking Drill    Lunge to knee grab
Clams              Dead Snatch R
H2HS              Lunge to knee grab

Round 3                      Round 4
Rocking Chair Press    H2HS
Jump Squat                 Snatch to OH squat L
Hindu Push-up            Lunge to knee grab L
Windmill L                  Snatch to OH squat R
HIndu Push-up            Lunge to knee grab R
Windmill R                  High Pull L
Deck squat                 1/2 TGU L
Figure 8 to hold          High Pull R
Mt. Climbers              1/2 TGU R
Clams                         Mt Climbers

Round 5
2HS
Push ups
KB Rocking chair press
Figure 8
Push Press L
Figure to hold
Push Press R
Fighters 8
Swing L
Swing R

Food:
Breakfast Scrambled eggs w/ broccoli, mushrooms and onions mixed with blueberries and walnuts
Snack-Banana and strawberries
Lunch-Coconut curry chicken and avacado
Snack-Apple, carrot and raisons
Dinner-Spinach and strawberry salad and burger.

Rest Day!!!

FOOD:
Breakfast-Blueberry smoothered elk steak w/ chopped walnuts and onions.
Snack-Banana
Lunch-Coconut curried chicken and spaghetti squash and 1/2 an avacodo.
Snack-Orange
Dinner-?  Going out to eat.

Wednesday May 11

Canyons -I worked out with class today w/ 12kgs
WU/JM x 15min
Set 1 x 5
One arm row x 10/10
Double KB Deadlift x 10

Set 2 x 4
Floor Press x 5
Floor Wipers x 10

Set 3 x 3
Dead Clean (Held in rack 30 sec) x 5/5
Military Press(Held locked out 20sec) x 5/5

Set 4 x 10 min
2 Hand Swing 30"work/30"rest

Stretch x 10 min
3 Mile Firehouse will do similar workout.

Food:
Breakfast- 2 scrambled eggs w/ chicken and blueberries and walnuts
Snack- Banana and a small serving of almonds
Lunch- Creamy coconut curried chicken YUM! Reciepe from Paleo Cook book mom, you'll get it soon.
Orange
Apple
Walnuts and raisons 2oz
Dinner-Elk Burger, sauteed onions and Spaghetti squash Italiano
Definately need to start fishing-getting alittle sick of chicken.

Tuesday May 10

Doing a quick work out and GS set.
JM x15
Warm up-AMRAP in 5 min.
Holding onto push up bar
2 Sprinters Lunges
1 /12 Moon Push Up
1 Scorpion Push Up
2 Pike Push Ups
2 Russian Pumps

OACJLC
1'right/1'left/1'rest x 5

BB Deadlifts(light)
65x10
75x10
85x10x3

Canyons Class
JM x 10min
Warm Up
AMRAP in 5 min-TGU

Floor Wipers x 1'
Thrusters x 30"/30"
One Arm Suitcase Deadlift x 30"/30"
Highpulls x 30"/30"
OH Lunge 30"/30"
3 Sets

Food:
Coffee and banana
Breakfast- 2 scrambled eggs w/ broccoli, mushrooms, scalion and tomato- 1 orange
Lunch-Chopped chicken(3oz) w/ walnuts(1oz), 1/2 apple, blueberries, rasberries and celery(interesting mix)
Snack-Carrot, raisons and almonds
Dinner-Elk steak, salad, and steamed veggies.

Monday May 9

Canyons
JM/WU x 15min
Today we did a martial arts style workout
a mix of body weight and kettlebell work
5 sets of 10 exercises 30sec each -5 min rounds

3 Mile Fire House
JM/WU x 10min
Ladder up-Ladder down
A1. Alt. Swing x 1-2-3-4-5-6-7-8-9-10(each arm)
A2. Push-ups x 10-9-8-7-6-5-4-3-2-1
Rest 2 min
B1. Alt. Lunge x 1-2-3-4-5-6-7-8-9-10(each leg)
B2. One Arm Rows x 10-9-8-7-6-5-4-3-2-1
Rest 2 min
C1. Front Squat x 1-2-3-4-5-6-7-8-9-10
C3. Military Press x 10-9-8-7-6-5-4-3-2-1(each arm)

Food:
Coffee w/ almond milk
Yam Cakes for breakfast
1oz ground walnut
1 egg
2 tbsp flax meal
4oz cooked yam
blueberries
rasberries
cinnimon, ginger, nutmeg
Banana and almond-snack
Chopped chicken 3oz w/ mango lime salsa and 1/2 avacado-lunch
Chicken 1oz and 1/2 avacado and raisons -snack
Carrot
Elk Burger w/ sauteed onions and steamed veggies and paleo ketchup
Ginger Tea

Mere Cakes

This is a pancake recipe I made up keeping somewhat within paleo guidelines.  They weren't pretty but they were delicious.
1 egg(beaten)
1/4 cup almond milk
2 tbsp flax meal
1/3 cup ground walnuts
1/3 cup blueberries
cinnamon 1/4tsp
ginger powder 1/4tsp
nutmeg 1/4tsp
Heat cast iron pan -grease w/ olive oil and cook  like pancakes.

Rest Day

                                                                                        Food:

Pats Hungry-Needs more meat!!!

Banana

Almonds/Walnuts w blueberries and rasberries

Orange

Chicken w/ avacado, tomato,cilantro,and lime juice

Apple

Apricote infused pork tenderloin mmmm.

Salad and veggies

Beer : )

Cinco de May

WU/JM x 15min
Do each exercise for 1min/ 15sec rest between exercise.
3 Sets
1.KB Floor Wipers
2.Thrusters 30"/30"
3.KB Suitcase Deadlift w/ shoulder shrug
4.Highpull 30"/30"
5.Overhead Lunge 30"/30"
We were going to do burpees but everyone is sick of them so we did a modified Floor Wiper-I really liked this drill.  Lock out two bells overhead while lying on your back and lift legs up and to the outside of the body.  Its usually done with a barebell but the kettlebells worked just fine.

Todays Food List
Banana
Nuts-berries w/ cinnamon and ginger
2 scrambled eggs w/ tomato
Orange
Chicken w/avacado on a small salad
Apple
Carrot
Couple almonds
Ginger Root Tea
I wanted to make crab cakes for dinner but its tough to get real crab meat in Montana so Im making the paleo crabcakes with chicken meat. Im also making the paleo ketchup.
I love this "diet" and find it really easy to follow, I really haven't craved food or felt really shakey hungry like I usually do.  I still have a cup of coffee in the a.m. but whatever.
With all that food my calories were right on target for a workout day =Under 1700

Canyons

Did a cross fit style workout borrowed from Belmar Crossfit.
JM/WU x 15
1 minute at each station 30 seconds rest between stations.
1.Push-Up/Dip
2.Box jumps
3.Wall Ball
4.SDHP
5.Push Press
3 Rounds

I did a lower body workout last night, shoulder feels better but Im gonna lay off of overhead work for  another week or two.  No tears, PT thinks the bone is rubbing on the tendon causing inflamation, need to work on mobility some more and strengthen surrounding muscles.
My Workout
Joint Mobility x 20 minutes
Walking Swings x 50
Deck Squat to roundhouse on heavy bag x 10
Armbar crunches x 20
Walking Lunges x 50
Deck Squat to roundhouse on heavy bag x 10
Armbar crunches x 20
Walking Front Squat x 40
Deck Squat to roundhouse on heavy bag x 10
Armbar crunches x 20
2 rounds

A few people ask me what to eat so I will start listing my diet on here.
6:30am Almonds and walnuts(3oz) with blueberries, cinnamon and ginger
7:30am Banana
10am Chicken with Tomatoes basil and balsalmic vinegar
12pm steamed brocolli, carrots and asparagus with black pepper
Handful of raisons at some point
Ginger root tea
2:30 I egg with chopped tomato
3:00 apple
I wont be home from work untill 8pm at which time I will have an elk burger and salad.

3 Mile Fire and Canyons

WU/JM 15min
A1. Double front squat x 6-8
A2.Overhead alternating lunge x 20
3 sets rest one minute between rounds
B1. Double snatch-press x 6
B2.Double swing x 10
3 sets rest on minute between rounds
C1.Renegade Rows x 10 on each side
C2.Windmill x 10 on each side
3 sets rest on minute between rounds

Paleo Diet

Started my Paleo "Diet" today which is not much different from the way I eat anyway.  I had to make a few adjustments to my breakfast.  I have mentioned earlier that I can't handle eggs first thing in morning, they make me nausous and I get hungry shortly after eating them so I had been eating Museli instead.  This I had to change so today for breakfast I chopped up walnuts and almonds-about 3oz- and cooked them in 1/4 cup of water with blueberries, cinnamon and ginger. I also had a banana.  It had a similar consistancy to my oatmeal but without the grain.  I felt full for a good three hours at which time I had 2 scrambled eggs with ground pepper and red pepper flakes.  Lunch I will have an avacado and chicken, dinner will be the usual elk steak and steamed veggies.  I will cut out rice, which is not a staple in my diet anyway.  I yam confused on the yams; in the paleo book it says to do away with them but in the paleo cookbook they are ok.  I love yams and think they will stay in my diet.  I dont have a huge sweet tooth but when i do crave sweets I find steeped ginger root helps and usually have a cup after dinner.  This also aids in digestion.  Im not sure I can give up my morning cup of "go juice" but I will cut down on the honey I add.  Dairy is officially out-yogurt was the only dairy I had eaten in a while anyway, I know almond milk wasn't in paleo times but I will use that in my coffee instead of milk. I always eat an apple at 2:30, I have done that everyday for years now.

I am fortunate to live in a state that protects and promotes the traditional hunter-gatherer life style.  My freezer is stocked with wild game meat and we still have huckleberries from the fall.  Trout streams are prolific and I have a huge veggie garden which is starting to produce the first greens of the seasons. There are many small farms to get fresh eggs and free range chickens. ( It is important that the chicken you buy is free range so that they are able to eat the insects they were meant eat not just grains. )  Thinking of getting my own chickens.  If I can learn to be a better fisherman that we will be pretty set.
I will still have beer night once a week.