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