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.

Canyons April 2

WU/JM 15min
Men:
Man Makers x 5 5 sets
Double clean-press-sprawl-renegade row-push up
rest 2mn between sets
Double Front Squat x 5 3 sets

Women:
Walking sets w/ push ups x 10 on east side and decksquat x 10 on west side
1.Walking swings
2.Walking lunge
3.Squat Turn
4.See Saw Press

Everybody:
TGU x 6/6
stretch 10min

May Day

3 Mile Fire Dept.
Pats workout
TGU x 6 left / 6 right
Man Makers and then some:
Double clean-push press-front squat-sprawl-renegade rows-push up
Set 1 and 2 -7reps= 14 reps x 6exercises=84
Set 3 through 5- 5 reps=15 reps x 6 exercises= 90
Rest 2 min between sets