Tuesday, March 1

Canyons PM Class
Warm-up Joint Mobility 15min

5 Rounds-Rest 2min. between rounds
Double KB Dead Lift x 10
Swing x 20
Military Press x 10L/10R
Swing x 20
Racked Squat x 10L/10R
Swingx 20

Cool Down
6/6 TGU
1' Wall sit
2' Plank complex

                              

                                                                                          

note:  in the space im given there is nowhere to do pull-ups.  if i had the option pull-ups would be integrated into many of my workouts.  i have put a pull-up bar up in my bedroom door, everytime i walk in i do 1 pull-up every time i walk out i do 1 chin-up "Grease the Groove". Once a month i will "max out" my pull-ups.  PR is 8 deadhange pull-ups.  trying for 10.

Contoured kettlebells

They look stupid. Don't buy em!

Canyons Athletic Club

Warm-up and Joint mobility 15min
8min rounds
AMRAP

Round 1
Military Press x 3L/3R
Front Squat x 6
Rest 2min

Round 2
One Arm Rows x 5L/5R
Lunges x 5L/5R
Rest 2 min

Finisher
10 min Two Hand Swings 30"/30"

A Word on Diet

I have always struggled with controlling my appetite especially since working out with kettlebells.  I have the appetite of a teenage boy, Im hungry all the time.  It has taken me awhile to figure out a way to eat without starving or depriving myself.   I workout usually in the morning so thats when I am most hungry.  I have found that if I consume most of my calories before 11am my appetite levels out the rest of the day.  My body does not like to process proteins and fats in the morning so I have to stick with soluble fibers and carbs early in the morning then I eat proteins and fats around ten.  I can lightly graze on fruits, nuts and veggies the rest of the day and have good dinner at night, usually consisting of game meat and sweet potatoes.  Point being no one diet works for everyone, find what works for you and stick to natural whole foods.  I am more energetic eating the way my body tells me to which allows me to workout harder.  I don't care what any diet or fitness expert says about carbs, I consume them all times of the day and will continue to do so.   Also I pick a cheat day, Friday is beer night for me.
Sample Diet
Banana and Museli for breakfast-6am
Carrot or apple after workout-9am
Lunch-10am usually chicken and brown rice or sandwich on Eileens delicious home made bread(sorry not commercially available yet).
I usually have about 800 calories by this point.
Graze till dinner on veggies, some fruit and nuts
Dinner-around 6 or 7pm elk steak and sweetpotato and salad
Peppermint tea for desert.
Finish out the day with 1400-1700 calories.

Pats Friday workout

Ladder 1-2-3-4 x 4
Double KB Strict Press-Squat
Double KB Deadlift
Harder than it looks!

Friday, February 25

Pat will continue with Kettlebell Muscle style workout
I will do a MMA style workout:
30" per exercise
5 min rounds
Round 1
Combat swing R
Jab drill
Combat swing L
Jab drill
Alt. combat swing
Rocking chair
Combat clean R
Deck squat to roundhouse R
Combat clean L
Deck squat to roundhouse L
Rest
Round 2(body weight)
Pistol squat R
Pistol squat L
Rocking chair
Deck squat to sprawl
Peakouts
Hindu Push-ups
Triangle leg holds
Deck Squat to Roundhouse
Upa drill
Armbar
Rest
Round 3
KB Armbar
KB Upa drill
KB Decksquat with bridge
KB Pitol Squat R
KB Rocking Chair
KB Upa drill-press
KB Alt. push-up
KB Triangle leg raises
KB Pistol squat L
Round 4
KB Deck Squat w. bridge-press
KB Armbar
KB Deck squat to roundhouse R
Figure 8 to hook
KB Armbar
KB Deck squat to roundhouse L
KB Upa drill
KB Rocking Chair
Alt. Highpull
Round 5
Double compat highpull
KB Rocking chair
Figure 8 to hook
Kb Upa drill-press
Decksquat with bridge
Alt. highpull
KB Armbar
KB Alt. push-up
Double highpull
Double swing
Holy crap thats alot of writing and alot of work!

3 Mile Firehouse

Ladder down 10 to 1
Push-up
Military Press L/R or doubles
Rows L/R or doubles
2 Hand Swing
OH Squat
Clean and Jerk L/R or doubles

Wednesday February 23

1 min at each station
5 rounds
2 min rest between each round

1. Alternating swing
2. Double Clean and Press
3. Figure 8 to Hold/Hook
4. Mountain Climbers/ Peak outs
5. Alternating Snatches
6. KB Dead Lift

Tuesday, February 22

Warm-up and Joint Mobility

TGU Left side x 3'
Clean and Press Left x 10
Windmill Left x 6
Highpull or Snatch Left x 10
Front Squat w. Left rack x 10
Rest 2min
Repeat on Right side
3 Sets each side

Cool Down
Wall sit x 1'
Plank x 1'
Side Plank x 30" each side

Monday February 21

Deck of Cards
Hearts=Swings
Diamonds=One arm rows
Clubs=Halo Squat
Spades=Elbow to knee press

Face cards=10(each side)
Ace=11(each side)
2=Twelve(each side)
3=Thirteen(each side)
4 add 4 push-ups
5 add 5 burpees

6 people in class each had 5 cards
6 sets of 5 exercises  = a hell of alot of work

Sunday, February 20

3 Mile Fire Dept.
Same work out as Monday
"Sarah Cheatham workout"
No work out for me today, last regular hockey game tonight.
Legs still buttery from skiing yesterday.

Friday, February 18

Meredith=
"Combat Kettlebells" by Joey Alvarado

Pat=
"Kettlebell Muscle" by Geoff Newport

Wednesday February 16

PM Class
3 Mile Fire Dept.

One min at each station
Around the body pass(1' in each dir.)
Halo(1' in each dir.)
Fig. 8(1' in each dir.)
Windmill L
Squat around the knee pass
Windmill R
Squat around the knee pass
Swing L
1/2 TGU L
Swing R
1/2 TGU R
Alternating side lunge
Snatch L
Snatch R
C and P L
C and P R
Swing-catch-squat
KB Deck Squat

Borrowed from Steve Maxwell

Wednesday, February 16

HAPPY BIRTHDAY PAT!

AM Class                                                     
Walking Swings x 2                                   
Walking Squat-curl x 2                                    
Walking Lunge with Twist(forward)                                      
Walking Lunge with Twist(backward)                                         
Walking See-Saw Press x 2                                     
On East side of room do 10 burpees                              
On West side of room do 10 push-ups                  
2 Rounds                                                              
                                                                                                  
                                                                                                                                                                                                         

Tuesday, February 15

45"work/15"rest x 2 rounds
1. swing left
2. burpees
3. swing right
4. push-ups
5. thruster left
6. mt. climbers
7. thruster right
8. armbar leglift
9. lunge pass left
10. deck squat
11. lunge pass right
12. figure 8

Cool down
TGU 6/6
Overhead-bridge-situp-press x 15

Monday February 14

Clean x 5 R
Two Hand Swing x 20
Clean x 5 L
Two Hand Swing x 20

Clean-Squat x 5 R
Two Hand Swing x 20
Clean-Squat x 5 L
Two Hand Swing x 20

Clean-Squat-Highpull x 5 R
Two Hand Swing x 20
Clean-Squat-Highpull x 5 L
Two Hand Swing x 20

Clean-Squat-Highpull-Snatch x 5 R
Two Hand Swing x 20
Clean-Squat-Highpull-Snatch x 5 L
Two Hand Swing x 20
Repeat Starting at the end and work to begining.

Double OH Walk x 50m
Double Rack Walk x 50m
Double Farmers Walk x 50m

Rest
TGU x 6L/6R

Sunday, February 13

3 Mile Fire Dept.
Stability and Core Training
Swing-Catch-Squat x 10
Dead Clean-Press-Windmill x 10/10
One Leg Deadlift x 10/10
Double KB Deadlift-Sprawl-Push-up-Renegade Row x 10
Bottom-up clean x 10/10
Plank Complex x 2min
x 5 Rounds

Wednesday, February 9

AM Class
AMRAP in 10'
1.                                 2.
Snatch x 5/5                 Halo squat x 5/5
Swing x 5/5                  Thruster x 5/5
Press x 5/5                   Lunge w/ pass x 5/5
push-ups x 10               Burpee x 10

PM Class 3 Mile Fire Dept.
30" work at each station
1. Swing
2. Push-ups
3. See-saw press
4. Deck squat
5. Halo Squat
6. Plank

Monday,February 7

30"work/30" work/30"rest

Round 1(x 2)                       Round 3( x 2)
Double Clean                     OH Squat Right
Walk-out push-up              Rocking Chair
Double Push Press             OH Squat Left
Mt.Climbers                      Walk-out push-up
Rest 2'                               Rest 2'

Round 2 (x 2 )                     Round 4 (x 2)
Alternating Swing              Buttom-Up Clean Right
Leg-bump-twist                Leg-bump-twist
Renegade Rows                Bottom-Up Clean Left
Alternating Low Lunge      Mt. Climbers
Rest 2'

Saturday February 5

Pat and Mere's workout

5 Rounds
Double Highpull x 5
See Saw Press x 5/5
Double Front Squat x 5
Double Swing x 5
Double Front Squat x 5

Thursday Febuary 3

THREE MILE FIRE DEPT.
Warm-up/ Joint mobility 10 min
30 secs work/30 secs work/ 30 secs. rest
AMRAP in 10 min.
Double Clean(me 2 x12kg)
 Front Squat( me 2x 12kg)
Rest 3 min.
AMRAP in 10 min
Double MP(me 2 x 12kg)
Swing(me 1x 16kg)

Wednesday Febuary 2

GROUP A(GRINDS)
Double Clean x 5
Double Press x 5
Double Swing x 5
Double Front Squat x 5
5 Rounds

GROUP B(BALISTICS)
10,8,6,4,2
Alt. Swings
Wall Ball
Push-up
Push-Press
Alt. Lunge

Tuesday Febuary1

Test Set
10 min LCCJ(no rest)
73 reps
Grip strength failed in less than 3min and had to switch hands.