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