With Nationals only 2 months away I figured I should start posting shit again so I remain accountable for my training.(Not that I havent been keeping up)
I realized Ive been training the OAJLC exclusively since November of 2011 when I started training for IKFF Level 2 cert. Since then Ken Blackburn has graciously taken the wheel and propelled me beyond any of my own expectations. My hope of course is to make Master of Sport but I know that is a little out of reach at this point in my training. I do however feel CMS is totally doable and Im already there in my mind. I will continue to train for MS but will be very pleased with a CMS ranking.
With that said todays GS set was craptastic, or so I thought at the moment.
As prescribed I was to do max reps in 6min(3min R/3min L) I wanted to get 66 reps ended up with 62. I had a little temper tantrum, dropped a bunch of F bombs, through my wrist wraps on the ground packed up my shit and left the gym and didnt finish the rest of my workout. As I thought more about it 62 was pretty damn good. Attitude check in the works.
I will finish GS tomorrow and worked on GPP at home.
Dead Lift
135 x 3
155 x 1
165 x1
180 x5
155 x5
BB Front Squat 115# 5x3
Pull Up 5x4
10x2:
Push Up
One Arm Row
T2B
28kg 2HSwing x 10
16kg Chair Press x 5/5
28kg Swing x 10
2x12kg Press x 5
28kg Swing x 10
2x12kg See Saw Press x 5/5
28kg Swing x 10
16kg Windmill x 10
28kg Swing x 10
16kg Windmill x 10
28kg Swing x 10
And now Im excited for my Stout soaked and smoked elk steam. OH HELL YEAH!
Thursday, September 20, 2012
Friday, June 8, 2012
Wednesday, June 6, 2012
Core Day and leg day and arm day just like everyday.
First round of journals are in and Im realizing i've made a hell of alot of work for myself. Oh well!
Class
WU/JM x 10min
TGU to Windmill x 5L/5R
Jerk Specific Squats x 20
Double KB squat x 8
x 2 Rounds
Floor Wipers x 20
Clam x 20
x2 rounds
One Leg Deadlift x 10L/10R x 2
Swings 1min work 30" rest x 4
ME:
WU/JM x 20
Jerk Specific Squats x 95lbs x 50 x 2
BB Military Press x 85lbs 3x3
BB Front Squat x 135lbs 3x3
BB Dead lift 5x5
Floor Wipers x 20 x3
12 kg Clams x 20 x 3
28kg Swings x 20 x 3
Class
WU/JM x 10min
TGU to Windmill x 5L/5R
Jerk Specific Squats x 20
Double KB squat x 8
x 2 Rounds
Floor Wipers x 20
Clam x 20
x2 rounds
One Leg Deadlift x 10L/10R x 2
Swings 1min work 30" rest x 4
ME:
WU/JM x 20
Jerk Specific Squats x 95lbs x 50 x 2
BB Military Press x 85lbs 3x3
BB Front Squat x 135lbs 3x3
BB Dead lift 5x5
Floor Wipers x 20 x3
12 kg Clams x 20 x 3
28kg Swings x 20 x 3
Monday, June 4, 2012
IT BEGINS!!!!
Today begins our first Fat Loss competition but not just the victor will get the spoils. Everyone will come out with a better understanding of where there calories are coming from and how to adjust there eating habits to optimize fat loss. Ive been telling people to journal there food for ever if there are not seeing the results they want but no one has so far. Its taken the competitive spirit to force them into it, for those who do not turn in a journal every week are disqualified!!!
We are coupling this challenge with a strength program as the most effective way to burn calories and reduce fat is to build as much muscle as possible. There are a lot of misconceptions about aerobic training for fat loss, Ive explained in class a million times why strength training is the desirable route for fat burn so Im not going to again here.
Class:
WU/JM x 10
MP x 5/5
2H Press x 10
Push Up x 15
x 2 rounds
Goblet Squat x 8
Box Jump x 10
x 2 Rounds
Renegade Row x 10/10
Balistic Row x 10/10
x 2 rounds
High Pull x 30"L/30"R/30"rest x 4
I am taking a week off of GS training to heal my forearm which has been pretty beat up-
Jerk Specific Squat x 110lbs x 200 ( 25x8)
BB Military Press:
65 x 5
75 x3
80 x3
85x 1
90x1
BB Front Squat
95 x 5
110 x 5
120 x 3
130 x 3
20 Each
KB Jump Squat
Pull Up
HLR
TRX Row
RDL 28kg
Push Up
Burpee
RTW 12kg
AB Wheel Roll Out
Probably do some highpull with class later.
We are coupling this challenge with a strength program as the most effective way to burn calories and reduce fat is to build as much muscle as possible. There are a lot of misconceptions about aerobic training for fat loss, Ive explained in class a million times why strength training is the desirable route for fat burn so Im not going to again here.
Class:
WU/JM x 10
MP x 5/5
2H Press x 10
Push Up x 15
x 2 rounds
Goblet Squat x 8
Box Jump x 10
x 2 Rounds
Renegade Row x 10/10
Balistic Row x 10/10
x 2 rounds
High Pull x 30"L/30"R/30"rest x 4
I am taking a week off of GS training to heal my forearm which has been pretty beat up-
Jerk Specific Squat x 110lbs x 200 ( 25x8)
BB Military Press:
65 x 5
75 x3
80 x3
85x 1
90x1
BB Front Squat
95 x 5
110 x 5
120 x 3
130 x 3
20 Each
KB Jump Squat
Pull Up
HLR
TRX Row
RDL 28kg
Push Up
Burpee
RTW 12kg
AB Wheel Roll Out
Probably do some highpull with class later.
Friday, May 25, 2012
FRIDAY!!!!
So todays workout was a little longer than usual so sorry about that. Sometimes things look good on paper! But if you are a weirdo like Anthony D. you ask for all the classes to be that hard, at least one person appreciated it.
Clean and Squat 5x5 Go heavy Barbell or Double kettlebell
4 to 5 Rounds
30 2HSwing
20 RDL
10 Burpees
10/10 KB Thruster
10/10 KB Highpull
ME:
20kg OAJLC x 5min 7,7,4+3,7,7
16kg Gloved Set 2 swing, 1 clean x 8 RPM x 6min OUCH!
100 Burpees -10 sets of 10 a little rest between each set.
100 2Hswings 28kg -8 sets of 10 1 set of 20
Clean and Squat 5x5 Go heavy Barbell or Double kettlebell
4 to 5 Rounds
30 2HSwing
20 RDL
10 Burpees
10/10 KB Thruster
10/10 KB Highpull
ME:
20kg OAJLC x 5min 7,7,4+3,7,7
16kg Gloved Set 2 swing, 1 clean x 8 RPM x 6min OUCH!
100 Burpees -10 sets of 10 a little rest between each set.
100 2Hswings 28kg -8 sets of 10 1 set of 20
Wednesday, May 23, 2012
Back to the lab again yo!
Had a few blissful rest days but now its back to my regiment of training for MS. My forearms are killing me and my hands are still tore up from comp. so today was kind of brutal. WAAAA!!!!
WU/JM x 15min
20kg OAJLC x 12,5 5,12 in 3min I was supposed to do 12, 6 6,12 but I just wasnt fast enough
16kg Gloved set (2 swing 1 clean x 8rpm) x 6min-First gloved set with the 16kg WOWZA I was holding onto that bell for dear life, very difficult!
20kg Rack holds 20kg x 4min 2min per side x 2 -Another smoker, these sets look easy on paper but trust me they are tough.
Going back to gym to do my GPP set.
Class worked on some stability and strength(as always)
WU/JM x 15min
75% Dead Lift 3x7
5 Rounds
5/5 Chair Press
5/5 Windmill
10/10 Halo Squat
10/10 Bottom Clean
Finisher
30"work/30"rest Russian Twists x 4
WU/JM x 15min
20kg OAJLC x 12,5 5,12 in 3min I was supposed to do 12, 6 6,12 but I just wasnt fast enough
16kg Gloved set (2 swing 1 clean x 8rpm) x 6min-First gloved set with the 16kg WOWZA I was holding onto that bell for dear life, very difficult!
20kg Rack holds 20kg x 4min 2min per side x 2 -Another smoker, these sets look easy on paper but trust me they are tough.
Going back to gym to do my GPP set.
Class worked on some stability and strength(as always)
WU/JM x 15min
75% Dead Lift 3x7
5 Rounds
5/5 Chair Press
5/5 Windmill
10/10 Halo Squat
10/10 Bottom Clean
Finisher
30"work/30"rest Russian Twists x 4
Monday, May 21, 2012
Made it successfully through my first competition making Rank 1 in the Long Cycle. I completed 100 reps on the one arm clean and jerk with a 16kg bell in 10mins.(50 per side, you are allowed to change hands once) My initial plan was to try for 110reps but after watching other competitors all day I decided to stick with the rep count coach Blackburn set for me which was 10 rpm. I had about 7seconds to rest in the rack between each minute which really helped conserve energy for the last 2 minutes, which I found to be brutally hard. I was going to try to sprint the last 2minutes but it took all I had not drop the bell.
Having good form on each lift was more important to me than quantity so sticking with the 10rpm was the smart way go.
I added a 5min 20kg snatch event at the last minute for fun. You are allowed to change hands as much as you want so it was not that difficult. I ended up with 52 reps which I was pleased with. It did however tear up my hands and that is going to hinder my training this week. Lesson learned.
To put in the words of a very talented lifter I met this weekend "Kettlebells is Hard"
Todays Class
WU/JM x 10min
Heavy Front Squat 5x3
Dead Snatch x 6/6
One Arm Row x 12/12
HLR x 20
See Saw Press x 1min
OH Walking Lunge x 20
x 3 rounds
I get a few more rest days than its back to work towards Master of Sports.
Having good form on each lift was more important to me than quantity so sticking with the 10rpm was the smart way go.
I added a 5min 20kg snatch event at the last minute for fun. You are allowed to change hands as much as you want so it was not that difficult. I ended up with 52 reps which I was pleased with. It did however tear up my hands and that is going to hinder my training this week. Lesson learned.
To put in the words of a very talented lifter I met this weekend "Kettlebells is Hard"
Todays Class
WU/JM x 10min
Heavy Front Squat 5x3
Dead Snatch x 6/6
One Arm Row x 12/12
HLR x 20
See Saw Press x 1min
OH Walking Lunge x 20
x 3 rounds
I get a few more rest days than its back to work towards Master of Sports.
Thursday, May 17, 2012
Monday, May 14, 2012
Breath, Pace, Efficiency of Movement
Competition is next weekend and my training is tapering down this week.
I've been training with the kettlebell for about 10years now and have always recognized the benefits as far enhancing other sports. However, since starting my GS training my conditioning has gone through the roof. I assumed that training only one lift would cause other areas of my fitness to suffer but it has been the complete opposite. GS training has not only gotten me stronger but has also taught me mental toughness, breathing, pacing, how to relax under load, how to move efficiently and to push past pain all of which cross over to every other sport I do. I love this game!!
ME:
16kg OAJLC x 6min 11,11,11 11,11,11
20kg Rack Holds x 1;20 per side x 2
Run 5miles (40min)
Class:
GO HEAVY
TGU x 3/3
4 Rounds for time:
1/4 mile sprint
Kettlebell strength complex
5 double swing
5 double clean
5 double military press
5 double front squat
Do not put the bells down untill all 4 exercises are complete
5 burpee penalty if you drop the bells : )
I've been training with the kettlebell for about 10years now and have always recognized the benefits as far enhancing other sports. However, since starting my GS training my conditioning has gone through the roof. I assumed that training only one lift would cause other areas of my fitness to suffer but it has been the complete opposite. GS training has not only gotten me stronger but has also taught me mental toughness, breathing, pacing, how to relax under load, how to move efficiently and to push past pain all of which cross over to every other sport I do. I love this game!!
ME:
16kg OAJLC x 6min 11,11,11 11,11,11
20kg Rack Holds x 1;20 per side x 2
Run 5miles (40min)
Class:
GO HEAVY
TGU x 3/3
4 Rounds for time:
1/4 mile sprint
Kettlebell strength complex
5 double swing
5 double clean
5 double military press
5 double front squat
Do not put the bells down untill all 4 exercises are complete
5 burpee penalty if you drop the bells : )
Thursday, May 10, 2012
A Weeks Worth of Fun!
Catching up on this weeks blog:
Monday:
Squat Cleans 75% 3-3-3-3
50 each
Pull Ups or Ring Rows
Goblet Squat or Deck Squat
Snatches (50 per side)
I felt pretty haggered and worn down on Monday, I got through my GS set but just went through the motions with no real effort behind my lifts.
20kg 1 swing 1 long cycle x 2min per arm at 8 rpm- 1swing+1clean n jerk = 1 rep
20kg rack holds x 1;20per arm x 2
I did not do my wookie set, I just didnt have it in me.
GPP 20 t0 30 each:
28kg Goblet squat
Pull Up
Push Up
HLR
RDL
Burpee
TRX Row
16kg Military Press
Ab Wheel Roll Outs
Russian Twist
Tuesday - Mt. Bike and ashtanga yoga x 1hr
Wednesday
Class:
Dead Lift 80% 1RM x 3-3-3
45sec work 15sec rest
Double clean and push press
Burpee
Heavy Swing
Jumping split squat
Double KB highpull
Hindu Push Ups
x 3 rounds OOFTA
20kg OAJLC x 3min 12RPM
12kg Wook x 8min at 10rpm
20kg Rack Holds
I also did the classes workout but only 2 rounds
Used the 16kgs for c and pp(10reps), 28kg for swings (50reps total), and 12kgs for double highpulls(40 reps)
Thursday Rest day for me
Class
Military Press 80%1rm x 2-2-2
Bear Crawls across room and back, complete 10 KB push ups at each end of gym floor
Pull Up x 5-8
Floor Wipers 135lbs or 95lbs x 10/10
SDHP x 10/10
x 3 rounds
100 H2h swings
Monday:
Squat Cleans 75% 3-3-3-3
50 each
Pull Ups or Ring Rows
Goblet Squat or Deck Squat
Snatches (50 per side)
I felt pretty haggered and worn down on Monday, I got through my GS set but just went through the motions with no real effort behind my lifts.
20kg 1 swing 1 long cycle x 2min per arm at 8 rpm- 1swing+1clean n jerk = 1 rep
20kg rack holds x 1;20per arm x 2
I did not do my wookie set, I just didnt have it in me.
GPP 20 t0 30 each:
28kg Goblet squat
Pull Up
Push Up
HLR
RDL
Burpee
TRX Row
16kg Military Press
Ab Wheel Roll Outs
Russian Twist
Tuesday - Mt. Bike and ashtanga yoga x 1hr
Wednesday
Class:
Dead Lift 80% 1RM x 3-3-3
45sec work 15sec rest
Double clean and push press
Burpee
Heavy Swing
Jumping split squat
Double KB highpull
Hindu Push Ups
x 3 rounds OOFTA
20kg OAJLC x 3min 12RPM
12kg Wook x 8min at 10rpm
20kg Rack Holds
I also did the classes workout but only 2 rounds
Used the 16kgs for c and pp(10reps), 28kg for swings (50reps total), and 12kgs for double highpulls(40 reps)
Thursday Rest day for me
Class
Military Press 80%1rm x 2-2-2
Bear Crawls across room and back, complete 10 KB push ups at each end of gym floor
Pull Up x 5-8
Floor Wipers 135lbs or 95lbs x 10/10
SDHP x 10/10
x 3 rounds
100 H2h swings
Friday, May 4, 2012
"SONIC BOOM"..."YOGA FIRE"
(Thanks Brant for the title)
Class is finishing up a week of slow grinds, same post as yesterday. For the folks who came in yesterday and today we have something else in store.
ME: Today I completed my first 10min set with a 20kg, which was also a new competition bell.
OAJLC x 20kg 5min each side no rest. Hold 5 seconds in bottom, over head and rack position.
Holy shit thats tough, holding the bottom position was the hardest. My grip was fine and felt like I could have knocked out another minute on each side. Felt Great... SONIC BOOM
Yoga x 45min YOGA FIRE
Extra Credit -Had to play with the new Comp. Bells.
28kg 1 Hand swings 10L/10r
28kg Cleans x 4min
20kg TGU x 2/2 x 2
135LB Dead Lift 5x3
Pull Ups 1 x10 Just a slight pause between each rep.
Class is finishing up a week of slow grinds, same post as yesterday. For the folks who came in yesterday and today we have something else in store.
ME: Today I completed my first 10min set with a 20kg, which was also a new competition bell.
OAJLC x 20kg 5min each side no rest. Hold 5 seconds in bottom, over head and rack position.
Holy shit thats tough, holding the bottom position was the hardest. My grip was fine and felt like I could have knocked out another minute on each side. Felt Great... SONIC BOOM
Yoga x 45min YOGA FIRE
Extra Credit -Had to play with the new Comp. Bells.
28kg 1 Hand swings 10L/10r
28kg Cleans x 4min
20kg TGU x 2/2 x 2
135LB Dead Lift 5x3
Pull Ups 1 x10 Just a slight pause between each rep.
Thursday, May 3, 2012
Lock, Squat and 2 Hand Anyhows
WU/JM x 10min
BB Squat Clean 75% 1RM x 3-3-3-3
2 Rounds
2 Hand Anyhow x 5/5
Double KB 1 Leg Deadlift x 8/8
2 Rounds
TGU x 5/5
1 Arm Suitcase Deadlift x 8/8
Swing Clean x 4min no rest, alternate every min.
Rest Day for me- Yoga 1hr.
Wednesday, May 2, 2012
Back to the GRIND stone.
Class:
Take same size bell as Monday and double up
1 snatch 1Press, 1 Snatch 2 Press, 1 Snatch 3 Press
5 Double Front Squat
x 4 Rounds
15 Dips (ring, dip station or bench)
20 OH Lunge
10 KB Push Up (Extended ROM)
x 3 rounds
Tabata
Alternate rounds of burpees and mountain climbers
ME:
20kg OAJLC at 11rpm x 3min 11, 6Right 11, 5 Left Quick but intense.
12kg Gloved set x 10min (5min per arm no rest no switch) at 9rpm(2swing 1 clean)
20kg Rack Hold x 1:20per side x 2
Double 20kg Front squat 5x4
Yoga -
Later I have to fit in 1/2 cardio set probably do some jump rope/ bag work/ burpee/mt climbers tabata style.
Take same size bell as Monday and double up
1 snatch 1Press, 1 Snatch 2 Press, 1 Snatch 3 Press
5 Double Front Squat
x 4 Rounds
15 Dips (ring, dip station or bench)
20 OH Lunge
10 KB Push Up (Extended ROM)
x 3 rounds
Tabata
Alternate rounds of burpees and mountain climbers
ME:
20kg OAJLC at 11rpm x 3min 11, 6Right 11, 5 Left Quick but intense.
12kg Gloved set x 10min (5min per arm no rest no switch) at 9rpm(2swing 1 clean)
20kg Rack Hold x 1:20per side x 2
Double 20kg Front squat 5x4
Yoga -
Later I have to fit in 1/2 cardio set probably do some jump rope/ bag work/ burpee/mt climbers tabata style.
Tuesday, May 1, 2012
Grind It!
For the next month classes will be alternating weeks of balastics and grinds ETK style. This week we started with grinds.
WU/JM x 10min
Military Press x 1,2,3,4
Double KB Front Squat x 5
Deadlift 50% 1RM x 10
Pull Up(weighted) x 5
x 4 rounds
Swings (2H 1H H2H) x 6min as many reps as possible
ME:
20kg (1swing 1 LC = 1rep) x 6rpm x 2.5min per arm-easy!!!
12kg Gloved set 2swing 1 clean x 9rpm x 5min per arm- Hard!!
4 rounds
16kg Military Press 1,2,3
Pull Ups x 5
Double 20kg Front squat x 5
2 rounds
10 KB push Up
10 HLR
10 Deadlift 50% 1RM
2 Rounds
10 Burpees
10TRX Rows
10 Ab Wheel Roll out
30 Russian Twists
WU/JM x 10min
Military Press x 1,2,3,4
Double KB Front Squat x 5
Deadlift 50% 1RM x 10
Pull Up(weighted) x 5
x 4 rounds
Swings (2H 1H H2H) x 6min as many reps as possible
ME:
20kg (1swing 1 LC = 1rep) x 6rpm x 2.5min per arm-easy!!!
12kg Gloved set 2swing 1 clean x 9rpm x 5min per arm- Hard!!
4 rounds
16kg Military Press 1,2,3
Pull Ups x 5
Double 20kg Front squat x 5
2 rounds
10 KB push Up
10 HLR
10 Deadlift 50% 1RM
2 Rounds
10 Burpees
10TRX Rows
10 Ab Wheel Roll out
30 Russian Twists
Thursday, April 26, 2012
22 Minute Session
WU/JM x 10min
1 kettlebell
Min 1-2 Round the body pass(1 min each direction)
Min 3-4 Halo (1min each direction)
Min 5-6 Figure 8
Min 7 Good Morning
Min 8 Windmill L
Min 9 Squat Round the body pass
Min 10 Windmill R
Min 11 Squat Round the body pass
Min 12 TGU L
Min 13 Swing L
Min 14 TGU R
Min 15 Swing R
Min 16 Snatch L
Min 17 Snatch R
Min 18 Clean and Press L
Min 19 Alt. Side Lunge
Min 20 Clean and Press R
Min 21 Swing-catch-squat
Min 22 Deck Squat
Perform all 22 minutes of work without putting bell down.
(Steve Maxwell Blog)
I really like this workout, Ive done it numberous times.
Followed by 15min yogaish stretching.
Today is my rest day and I only did the yoga.
1 kettlebell
Min 1-2 Round the body pass(1 min each direction)
Min 3-4 Halo (1min each direction)
Min 5-6 Figure 8
Min 7 Good Morning
Min 8 Windmill L
Min 9 Squat Round the body pass
Min 10 Windmill R
Min 11 Squat Round the body pass
Min 12 TGU L
Min 13 Swing L
Min 14 TGU R
Min 15 Swing R
Min 16 Snatch L
Min 17 Snatch R
Min 18 Clean and Press L
Min 19 Alt. Side Lunge
Min 20 Clean and Press R
Min 21 Swing-catch-squat
Min 22 Deck Squat
Perform all 22 minutes of work without putting bell down.
(Steve Maxwell Blog)
I really like this workout, Ive done it numberous times.
Followed by 15min yogaish stretching.
Today is my rest day and I only did the yoga.
Wednesday, April 25, 2012
April 25
Monday class did some Tabatahell workout, I dont know whats wrong with those people
Today Class:
50% 1Rm DL x 10x3
1 Double snatch 1 press x 10
Double KB sumo deadlift x 10
x 3 Rounds
Chin Up x 10
Floor Wiper x 10\
x 3 rounds
Double KB OH Holds x 30"
Rack Hold x 30"
Farmers Carry x 30"
Do not put the bell down until after the farmers carry
x 3 Rounds.
Me:
20kg OAJLC x 6min (3min per side) 7,7,6 6,6,6,
12kg Gloved set x 10min at 9RPM (2swing 1clean)
20kg Rack hold x 1:20 per arm x 2
Yoga x 1hour w/ Karla Hoover GREAT so needed!
Today Class:
50% 1Rm DL x 10x3
1 Double snatch 1 press x 10
Double KB sumo deadlift x 10
x 3 Rounds
Chin Up x 10
Floor Wiper x 10\
x 3 rounds
Double KB OH Holds x 30"
Rack Hold x 30"
Farmers Carry x 30"
Do not put the bell down until after the farmers carry
x 3 Rounds.
Me:
20kg OAJLC x 6min (3min per side) 7,7,6 6,6,6,
12kg Gloved set x 10min at 9RPM (2swing 1clean)
20kg Rack hold x 1:20 per arm x 2
Yoga x 1hour w/ Karla Hoover GREAT so needed!
Tuesday, April 24, 2012
Breaking Down Food %
Competition is less than a month away and Ive been maintaining the weight I need to compete in the 59kg weight class. However Im right on the edge and want to drop just a few pounds so Im adjusting the percent of carbs, proteins and fats I consume daily(As per suggested by coach Carney) I want to increase protein and fat and reduce carbs. I thought Id share how to figure this out in case anyone wants to do it for themselves.
Breakfast Carb Fat Protein
1 cup almond milk 8 2.5 7
1 Pear 25 0 0
I can Tuna 3 0 35
2 cups raw veggies 18 0 0
Lunch
Chicken breast 0 4 23
2 cups Raw Veggies 18 0 0
Snack Avacado 12 21 3
1/4 cup walnuts 4 18 4
Dinner
Elk Steak 4-6oz 0 3 25
Salad w/ dressing 24 7 0
Carbohydrates have 4 calories per gram so 112g x 4= 448 calories
Proteins also have 4 calories per gram so 97g x 4= 388
Fats have 9 calories per gram so 55 x 9= 495
Total 1331calories
33%carbs
29%protein
37%fat
Planning to eat this menu I can see I have room for atleast 300 more calories so I will add a yam and of course my daily dark chocolate. (3 squares)
Long Cycle Training
Warm Up JM x 10min
20kg 1 swing 1 clean and jerk x 6,7,6,7 in 4min
12kg gloved set 2swing 1 clean x 5min per arm at 9RPM
GPP Set
20 each
16kg KB jumpsquat
HLR
Pull Up w/mini band
Push Up
TRX Row
Military Press (Alternating)
Ab Wheel Roll Out
24kg RDL
Burpee (10 burpee to box jump-10 burpee to hindu push up)
30 12kg Russian Twist
20min A.M Yoga -new daily ritual.
Breakfast Carb Fat Protein
1 cup almond milk 8 2.5 7
1 Pear 25 0 0
I can Tuna 3 0 35
2 cups raw veggies 18 0 0
Lunch
Chicken breast 0 4 23
2 cups Raw Veggies 18 0 0
Snack Avacado 12 21 3
1/4 cup walnuts 4 18 4
Dinner
Elk Steak 4-6oz 0 3 25
Salad w/ dressing 24 7 0
Carbohydrates have 4 calories per gram so 112g x 4= 448 calories
Proteins also have 4 calories per gram so 97g x 4= 388
Fats have 9 calories per gram so 55 x 9= 495
Total 1331calories
33%carbs
29%protein
37%fat
Planning to eat this menu I can see I have room for atleast 300 more calories so I will add a yam and of course my daily dark chocolate. (3 squares)
Long Cycle Training
Warm Up JM x 10min
20kg 1 swing 1 clean and jerk x 6,7,6,7 in 4min
12kg gloved set 2swing 1 clean x 5min per arm at 9RPM
GPP Set
20 each
16kg KB jumpsquat
HLR
Pull Up w/mini band
Push Up
TRX Row
Military Press (Alternating)
Ab Wheel Roll Out
24kg RDL
Burpee (10 burpee to box jump-10 burpee to hindu push up)
30 12kg Russian Twist
20min A.M Yoga -new daily ritual.
Saturday, April 21, 2012
4-20-12
Class- Same post as yesterdays since most folks dont come in 2 days in a row, nor should they. Giving a day between allows for proper recovery from these intense sessions, this does not mean sit around and play video games. Go run, do yoga, hike, bike whatever just stay active
Me:
16kg OAJLC x 6min 12,12,12R 12,11,12L Total 71reps
12kg gloved set 2swings 1clean x 10 min at 9rpm Total 180Swings 90Cleans (270reps)
20kg Rack Holds x 1:20per arm x 2
Me:
16kg OAJLC x 6min 12,12,12R 12,11,12L Total 71reps
12kg gloved set 2swings 1clean x 10 min at 9rpm Total 180Swings 90Cleans (270reps)
20kg Rack Holds x 1:20per arm x 2
Thursday, April 19, 2012
April 19th-
Exactly one month till comp. time and other than the fact I get severe performance anxiety(like out of body experience, dizzy, gonna puke anxiety) I feel pretty confident in destroying the Rank 1 goal.
Todays class looked like fun and my "No Whining" sign seems to be working quite nicely.
Warm Up/JM x 10min
Strength:
Heavy Front Squat 5x5
Conditioning circuit:
45 sec work 15sec rest at each station x 4 rounds
1min rest between rounds
1. Ab wheel roll out
2. High Pull L
3. High Pull R
4. Figure 8 to Hold
5. Burpee to pull up
ME:
20kg OAJLC x 4min 8/9/8/9 Total of 34 reps
12kg Gloved set(2 swings 1 clean = 1rep) x 10min 9/9/9/9/8 9/9/9/8/9 Dropped the bell on the 5th minute and only got 8reps. Total 176 swings -88 cleans
20kg Rack Holds x 1min 20sec per side x 2 (no rest between) Left forearm is killing me, cant wait to get my kettlegaurds in.
20 each
KB Jump squat
Push Up
Pull Up
Leg Raise
Burpee
Ab Wheel
Russian Twist
Military Press
Ran out of time and didnt get to do TRX rows and KB Deadlift
Todays class looked like fun and my "No Whining" sign seems to be working quite nicely.
Warm Up/JM x 10min
Strength:
Heavy Front Squat 5x5
Conditioning circuit:
45 sec work 15sec rest at each station x 4 rounds
1min rest between rounds
1. Ab wheel roll out
2. High Pull L
3. High Pull R
4. Figure 8 to Hold
5. Burpee to pull up
ME:
20kg OAJLC x 4min 8/9/8/9 Total of 34 reps
12kg Gloved set(2 swings 1 clean = 1rep) x 10min 9/9/9/9/8 9/9/9/8/9 Dropped the bell on the 5th minute and only got 8reps. Total 176 swings -88 cleans
20kg Rack Holds x 1min 20sec per side x 2 (no rest between) Left forearm is killing me, cant wait to get my kettlegaurds in.
20 each
KB Jump squat
Push Up
Pull Up
Leg Raise
Burpee
Ab Wheel
Russian Twist
Military Press
Ran out of time and didnt get to do TRX rows and KB Deadlift
Monday, April 16, 2012
Cleaning up the clean.
Today we are working on BB Squat Cleans, trying to address the 3 pulls and working through the movement slowly with pvc pipes. Biggest issue I see with the BB Clean and kettlebell cleans for that matter is detachment from the body. We need to learn to keep good connection between tools and body. Also powering through the hips and getting good extention.
WU/JM x 10min
BB Squat Clean practice
BB Squat Clean 75% 1RM x 3x3
Partner up I go you go
As many ladders as possible in 6 min per drill.
KB 1Clean 1Squat x 1,2,3,4,5 per side
KB Military Press 1,2,3,4,5per side(Begin each set with one snatch so round one would be one snatch one press, round 2-1 snatch 2 press ....)
Strict Pull Up x 1,2,3
Windmill x 1,2,3
ME:
Im also working on my BB Cleans 3x3 w 85#s
20kg OAJLC x 3min at 10RPM
12kg gloved set 2swings 1clean at 8 to 9rpm x 5min per hand (completed 3 9rpm 2 8rpm per side)
20kg Rack hold x 1:20 per arm x 2
GPP Set:
20 to 30 each
pull up
push up
burpee
kb jump squat
See Saw press
RDL
Ab Wheel
Russian Twist
HLR
Not in that order but to be completed as a circuit no rest between.
FOOD:
4:30 am coffee
5am Honeydue, blueberries, rasberries, strawberries
7am Jucied kale, carrot, ginger, romain lettuce, lemon, apple (to much ginger)
10am 3eggs and large side of veggies
snacked on some raw veggies
1:30 Handfull of walnuts, cashews and raisons w/peppermint tea.(Accourding to the raw detox diet dried fruit can mix with raw nuts.)
4pm I'll have an avacado with veggies or tuna and veggies(not sure yet)
8pm Elk steak and salad
Snack-Dark chocolate and tea.
WU/JM x 10min
BB Squat Clean practice
BB Squat Clean 75% 1RM x 3x3
Partner up I go you go
As many ladders as possible in 6 min per drill.
KB 1Clean 1Squat x 1,2,3,4,5 per side
KB Military Press 1,2,3,4,5per side(Begin each set with one snatch so round one would be one snatch one press, round 2-1 snatch 2 press ....)
Strict Pull Up x 1,2,3
Windmill x 1,2,3
ME:
Im also working on my BB Cleans 3x3 w 85#s
20kg OAJLC x 3min at 10RPM
12kg gloved set 2swings 1clean at 8 to 9rpm x 5min per hand (completed 3 9rpm 2 8rpm per side)
20kg Rack hold x 1:20 per arm x 2
GPP Set:
20 to 30 each
pull up
push up
burpee
kb jump squat
See Saw press
RDL
Ab Wheel
Russian Twist
HLR
Not in that order but to be completed as a circuit no rest between.
FOOD:
4:30 am coffee
5am Honeydue, blueberries, rasberries, strawberries
7am Jucied kale, carrot, ginger, romain lettuce, lemon, apple (to much ginger)
10am 3eggs and large side of veggies
snacked on some raw veggies
1:30 Handfull of walnuts, cashews and raisons w/peppermint tea.(Accourding to the raw detox diet dried fruit can mix with raw nuts.)
4pm I'll have an avacado with veggies or tuna and veggies(not sure yet)
8pm Elk steak and salad
Snack-Dark chocolate and tea.
Friday, April 13, 2012
Friday the 13th
Its Friday the 13th and we are getting scary strong. Classes will do workout posted yesterday.
ME
Joint mobility x 15min
warm up x 10min
GS
20kg x7min at 4rpm pausing for 5 seconds in the overhead, rack and bottom positon.
Run x 30min
Yesterday Food
5am coffee and honeydue
6:45 3 eggs and veggies
11:30 Celery and carrots with almond butter and shredded coconut
3:00 Pear and mint tea
3:45 Avacado with chopped walnuts and cinnamon (mixed to pudding like consistancy-Very Good!)
7:30 Large salad, steamed asparagus and elk burger
8:30 1/4 Dagoba 75% dark chocolate bar and chammomile tea.
ME
Joint mobility x 15min
warm up x 10min
GS
20kg x7min at 4rpm pausing for 5 seconds in the overhead, rack and bottom positon.
Run x 30min
Yesterday Food
5am coffee and honeydue
6:45 3 eggs and veggies
11:30 Celery and carrots with almond butter and shredded coconut
3:00 Pear and mint tea
3:45 Avacado with chopped walnuts and cinnamon (mixed to pudding like consistancy-Very Good!)
7:30 Large salad, steamed asparagus and elk burger
8:30 1/4 Dagoba 75% dark chocolate bar and chammomile tea.
Thursday, April 12, 2012
Food Combinations
I couldnt resist the fun of todays class so I joined in with light weights. I have a big GS set tomorrow so I didnt go full boar. Everyone else did though:
STRENGTH:
BB Military press x 2,4,6 ladders x 2
PYRAMID
One hand swing 10L/10R/15L/15R/20L/20R/15L/15R/10L/10R no rest
One arm row or renegade 10L/10R/12L/12R/15L/15R/12/L/12R/10L/10R no rest
KB Push Press 8L/8R 10Squats 10L/10R 10Squats 12L/12R 10Squats 10L/10R 10Squats 8L/8R 10Squats
KB Highpull 10L/10R 10Lunges 12L/12R 10Lunges 15L/15R 10Lunges 12L/12R 10Lunges 10L/10R 10Lunges
Uping my protein to 100grams a day has been reaking havoc on my digestive system, so Ive been experimenting with food combinations to eliminate the proplem. So far its been pretty easy and I feel great. Steve Cotter suggested this to me a while back and now Im reading a book by Natalia Rose which breaks it down nicely. Basicly never combine foods of different food catagories such as starches, fleshes, nuts/seeds and dried fruit and fresh fruit. Fresh fruit exits the stomach in 20mins or so while fats and proteins take up to 3 to4 hours. When fruit is combined with other foods it basically ferments in the stomach causing bloating and putrification there for fruit should only be eaten on an empty stomach and not combined with any other food. All 4 catagories should be consumed seperatly with ample time to digest, so Ive worked out a schedule to accommodate:
coffee
5am Large serving of Fruit or jucied carrots, kale, ginger.
7am 3 eggs and veggies(Veggies combine with all food catagories besides fruit)
11:30 Celery and Almond butter w/shredded coconut
2:30 Pear
3:30 Animal protein ie tuna, chicken, eggs
7pm to 8pm Dinner- Animal protein and veggies
Dark chocolate 80% (Dark Chocolate is nutrual and very low in sugar) and chammomile tea. Ive decided not to give up my chocolate: )
STRENGTH:
BB Military press x 2,4,6 ladders x 2
PYRAMID
One hand swing 10L/10R/15L/15R/20L/20R/15L/15R/10L/10R no rest
One arm row or renegade 10L/10R/12L/12R/15L/15R/12/L/12R/10L/10R no rest
KB Push Press 8L/8R 10Squats 10L/10R 10Squats 12L/12R 10Squats 10L/10R 10Squats 8L/8R 10Squats
KB Highpull 10L/10R 10Lunges 12L/12R 10Lunges 15L/15R 10Lunges 12L/12R 10Lunges 10L/10R 10Lunges
Uping my protein to 100grams a day has been reaking havoc on my digestive system, so Ive been experimenting with food combinations to eliminate the proplem. So far its been pretty easy and I feel great. Steve Cotter suggested this to me a while back and now Im reading a book by Natalia Rose which breaks it down nicely. Basicly never combine foods of different food catagories such as starches, fleshes, nuts/seeds and dried fruit and fresh fruit. Fresh fruit exits the stomach in 20mins or so while fats and proteins take up to 3 to4 hours. When fruit is combined with other foods it basically ferments in the stomach causing bloating and putrification there for fruit should only be eaten on an empty stomach and not combined with any other food. All 4 catagories should be consumed seperatly with ample time to digest, so Ive worked out a schedule to accommodate:
coffee
5am Large serving of Fruit or jucied carrots, kale, ginger.
7am 3 eggs and veggies(Veggies combine with all food catagories besides fruit)
11:30 Celery and Almond butter w/shredded coconut
2:30 Pear
3:30 Animal protein ie tuna, chicken, eggs
7pm to 8pm Dinner- Animal protein and veggies
Dark chocolate 80% (Dark Chocolate is nutrual and very low in sugar) and chammomile tea. Ive decided not to give up my chocolate: )
Friday, April 6, 2012
Beast Mode!!!!
We've been working on max effort for squat, deadlift, military press, cleans and bench and it has been FUN. Everyone has been going beast mode, hittin huge numbers. I love seeing the team work, encouragement, high fives, the yelling, the intense faces and the pride when the unexpected is accomplished. We are finding a base line so next week we can begin "Easy Strength" programs. "Easy Strength" is a book recently put out by Dan John and Pavel Tsoutsuline. Ive been looking it over for few months now and am excited to get it implemented. I think everyone will really enjoy it.
I worked on my GS training wearing a new pair of lifting shoes generously donated to me by Master of Sports International Class, Donica Storino. She is an amazing lifter and part of my kettlebell team, I sent a video set in for critique recently and she saw i was training barefoot and offered up her old shoes. They will be tough shoes to fill!
20kg OAJLC x 1min 15 seconds work/90 seconds rest x 4 Right @ 12rp=48reps total
x 4 Left @ 12rp=48 reps total
This was paced at every 6 seconds which leaves about 1second to rest in the rack, I was suprised how easy I was putting up the 20kg. It wasnt untill the last set on the left arm that I felt like I was fatigued. The shoes definitly help connect the heal to the floor quickly which gave me a stable lockout and power generation from the rack was much greater. I also recently learned to go directly into the drop from the over head position and rest in the rack before the jerk, amazing difference in energy conservation. Completly changed the lift for me. Im really enjoying the physical and mental challenge of GS training.
NO WOOKS TODAY!!!!
GPP Set as usual!
I worked on my GS training wearing a new pair of lifting shoes generously donated to me by Master of Sports International Class, Donica Storino. She is an amazing lifter and part of my kettlebell team, I sent a video set in for critique recently and she saw i was training barefoot and offered up her old shoes. They will be tough shoes to fill!
20kg OAJLC x 1min 15 seconds work/90 seconds rest x 4 Right @ 12rp=48reps total
x 4 Left @ 12rp=48 reps total
This was paced at every 6 seconds which leaves about 1second to rest in the rack, I was suprised how easy I was putting up the 20kg. It wasnt untill the last set on the left arm that I felt like I was fatigued. The shoes definitly help connect the heal to the floor quickly which gave me a stable lockout and power generation from the rack was much greater. I also recently learned to go directly into the drop from the over head position and rest in the rack before the jerk, amazing difference in energy conservation. Completly changed the lift for me. Im really enjoying the physical and mental challenge of GS training.
NO WOOKS TODAY!!!!
GPP Set as usual!
Wednesday, April 4, 2012
Big Pimpin!!!
Today we are going for max on our deadlifts, so far the numbers have been extremely impressive.
The men definitly dominated the gym this morning. Most of the ladies are on spring break with the kiddos; (
But for the ladies that did make it in, there results were just as impressive. Nina hitting 205lbs that was a 60lb increase from her last PR. BOOM!!!!
Formula borrowed from CrossFit Missoula blog:
50% x 5
60% x 3
70% x 2
80% x1
90% x1
95% x1
100% x1
105% x1
Some folks kept going since there 105% felt easy. Weve been working light deadlifts for awhile, training our CNS to move properly and great results came from it. Im excited to see how big we will go in a couple of months from now when we max out again.
Cool Down:
100 Moderate size swings
20 Cobras
I maxed out my Deads recently so I did not do this.
ME:
20kg OAJLC x 2 min R @ 8rpm/2min L @ 8rpm
12kg WOOKS-2 swing 1 clean(thats one rep) x 4min per arm @ 8 to 9 rpm
20kg Rack Holds x 2min per arm
I wanted to try for a heavy backsquat and got new PR : D
135 x 5
150 x 3
170 x 2
185 x 1,1,1-My backsquats werent getting quiet low enough so I kept at it. : )
30min Cardio to follow
Yesterdays Food
3 eggs
2 cup coffee no sweet
1 avacado
1 can tuna
Lots of broccoli, carrots, kale and califlour
Spinach
Couple tbs of shredded coconut unsweetened
Couple handfulls of almonds
1.5 elk burgers
2 servings of honeydue mellon.
In an effort to ditch all things sugar (minus fruit) I poured a little honeydue juice on my eggs to sweeten them a tad to replace the sugary ketchup I usually put on em. Very Good! This food list is in no particular order and is accumulative throughout the day.
The men definitly dominated the gym this morning. Most of the ladies are on spring break with the kiddos; (
But for the ladies that did make it in, there results were just as impressive. Nina hitting 205lbs that was a 60lb increase from her last PR. BOOM!!!!
Formula borrowed from CrossFit Missoula blog:
50% x 5
60% x 3
70% x 2
80% x1
90% x1
95% x1
100% x1
105% x1
Some folks kept going since there 105% felt easy. Weve been working light deadlifts for awhile, training our CNS to move properly and great results came from it. Im excited to see how big we will go in a couple of months from now when we max out again.
Cool Down:
100 Moderate size swings
20 Cobras
I maxed out my Deads recently so I did not do this.
ME:
20kg OAJLC x 2 min R @ 8rpm/2min L @ 8rpm
12kg WOOKS-2 swing 1 clean(thats one rep) x 4min per arm @ 8 to 9 rpm
20kg Rack Holds x 2min per arm
I wanted to try for a heavy backsquat and got new PR : D
135 x 5
150 x 3
170 x 2
185 x 1,1,1-My backsquats werent getting quiet low enough so I kept at it. : )
30min Cardio to follow
Yesterdays Food
3 eggs
2 cup coffee no sweet
1 avacado
1 can tuna
Lots of broccoli, carrots, kale and califlour
Spinach
Couple tbs of shredded coconut unsweetened
Couple handfulls of almonds
1.5 elk burgers
2 servings of honeydue mellon.
In an effort to ditch all things sugar (minus fruit) I poured a little honeydue juice on my eggs to sweeten them a tad to replace the sugary ketchup I usually put on em. Very Good! This food list is in no particular order and is accumulative throughout the day.
Tuesday, April 3, 2012
Comp Training
I have one and half months till competition so yesterday I started a very strict nutrition regiment. I want to really optimize my training so when comp. time comes I can not only Rank 1 but dominate on the platform. Absolutly no cheat food for the next month and half. Trying hard to hit 85-100grams of protein daily, completely cutting out sugars other than some fruit(this means no beer, ketchup, chocolate ect...) Sugar really effects my digestion and hense my performance in the gym. No grains, which cause me to bloat and feel like crap- its false to think you need grain carbs for energy. Ive been downing the veggies as much as possible to stay full and drinking at least a gallon of water daily. So far I feel great- no cravings-Im really focused on my goal. Its kind of fun to train like a real athlete with a goal on the line. My buddy Dan Williams has joined me on this nutrition program, he joined Iron Sport less than 3 months ago and already lost 30lbs. We will hold eachother accountable on our quest for awesomeness: )
Yesterdays Food
Coffee x 2 w/ unsweetened almond milk
In total
5 eggs
Can of tuna
tons of kale, califlower, spinach, broccolli, carrots ect..
1 apple
1 serving of honeydue mellon
Handfull of walnuts
5oz elk burger
Yesterdays Food
Coffee x 2 w/ unsweetened almond milk
In total
5 eggs
Can of tuna
tons of kale, califlower, spinach, broccolli, carrots ect..
1 apple
1 serving of honeydue mellon
Handfull of walnuts
5oz elk burger
Monday, April 2, 2012
April 2
Good Monday!
Class:
Squat Clean x 3,2,1,1,1
Do one round every 2 minutes for 20minutes
Round 1,2 and 3
Swing x10
Push Up x10
OH Sit Up x 10
Kettlebell Jump Squat x 10
Round 4,5 and 6
Swing x 8
Push Up x 8
OH Sit Up x 8
KB Jump Squat x 8
Round 7,8 and 9
Swing x 7
Push Up x 7
OH SIt Up x 7
KB Jump Squat x 7
Round 10
Swing x 6
Push Up x 6
OH Sit Up x 6
KB Jump Squat x 6
ME:
Squat Clean x 3,2,1,1,1
16kg 1swing + 1LC x 6min at 7RPM
12kg wooks x 10min UGG!
20kg Rack Holds x 4min
Regular GPP Set
Class:
Squat Clean x 3,2,1,1,1
Do one round every 2 minutes for 20minutes
Round 1,2 and 3
Swing x10
Push Up x10
OH Sit Up x 10
Kettlebell Jump Squat x 10
Round 4,5 and 6
Swing x 8
Push Up x 8
OH Sit Up x 8
KB Jump Squat x 8
Round 7,8 and 9
Swing x 7
Push Up x 7
OH SIt Up x 7
KB Jump Squat x 7
Round 10
Swing x 6
Push Up x 6
OH Sit Up x 6
KB Jump Squat x 6
ME:
Squat Clean x 3,2,1,1,1
16kg 1swing + 1LC x 6min at 7RPM
12kg wooks x 10min UGG!
20kg Rack Holds x 4min
Regular GPP Set
Tuesday, March 27, 2012
Monday, March 26, 2012
Happy Monday!
Need a little inspiration to get movin? Check out Dead Prez video on our FB page. That song is tight and the video is even better.
Class
5x5 Heavy Clean and Squat
AMRAP in 20 min
5 Snatch L
5 Snatch R
5 Push Press L
5 Push Press R
10 Swing/catch/squat
10Burpees
Me:
A.M. Practice
BB Squats
5 x 115
5x 135
5 x 145
3 x 150
2 x 155
1 x 160
P.M.
16kg OAJLC x 5min at 8RPM
12 kg Wooks x 5min per arm
20kg Rack Holds x 2min per arm
20 KB Jump Squats
20 Hanging Leg Raises
1min Ring Rows
20 RDL
10 See Saw Press (per arm)
20 Pull Ups
20 Ab Wheel Roll Outs
30 Russian Twists
25 Burpees
No rest - all exercises performed back to back.
Class
5x5 Heavy Clean and Squat
AMRAP in 20 min
5 Snatch L
5 Snatch R
5 Push Press L
5 Push Press R
10 Swing/catch/squat
10Burpees
Me:
A.M. Practice
BB Squats
5 x 115
5x 135
5 x 145
3 x 150
2 x 155
1 x 160
P.M.
16kg OAJLC x 5min at 8RPM
12 kg Wooks x 5min per arm
20kg Rack Holds x 2min per arm
20 KB Jump Squats
20 Hanging Leg Raises
1min Ring Rows
20 RDL
10 See Saw Press (per arm)
20 Pull Ups
20 Ab Wheel Roll Outs
30 Russian Twists
25 Burpees
No rest - all exercises performed back to back.
Friday, March 23, 2012
Failure Mindset
I experienced a strange phenomenon on Wed. where several people walked into the gym giving excuses as to why they weren't going to make it through their workout. The brain always gives out before the body, so why put yourself into a failure mindset before you even attempt to do something. If something is important you'll find a way to do it, if its not then you'll find an excuse not to. Figure out why you are training, why its important and dont allow yourself to think you are going to fail before you even try.
Everyone made it through their sets by the way.
WU/JM x 5min
Skill- Snatch practice
Strength-BB Clean and Press x 3-3-3
AMRAP in 10min
7 KB Swing (Go heavy -double up)
7 Dips (Ring, dip station or bench)
AMRAP in 10min
7 OH Lunge per leg
7 Push Up (Handstand, decline or regular)
Everyone made it through their sets by the way.
WU/JM x 5min
Skill- Snatch practice
Strength-BB Clean and Press x 3-3-3
AMRAP in 10min
7 KB Swing (Go heavy -double up)
7 Dips (Ring, dip station or bench)
AMRAP in 10min
7 OH Lunge per leg
7 Push Up (Handstand, decline or regular)
Wednesday, March 21, 2012
March 21
I get to play with 20kg OAJLC later but I worked out with 6am crew a little this morning. I only did 2 rounds everyone else did 3
Snatch warm up
Snatch Practice 3-3-3
7 Stations 1minute at each station:
1.Figure 8
2.Clean and Jerk -alternating
3.Lawn Mower extentions on rings
4.Plank to ball slam
5.Burpee Jump overs
6.Wall Ball
7.Bag work
x 3 Rounds 2min rest between rounds
Snatch warm up
Snatch Practice 3-3-3
7 Stations 1minute at each station:
1.Figure 8
2.Clean and Jerk -alternating
3.Lawn Mower extentions on rings
4.Plank to ball slam
5.Burpee Jump overs
6.Wall Ball
7.Bag work
x 3 Rounds 2min rest between rounds
Tuesday, March 20, 2012
March 19
"Its important to become aware of and reverse your "quitting triggers"-posture, thoughts, behavior, any internal/external cues that cause "spontaneous wussification".~ Coach Blackburn.
That quote stuck in my head during a 10 minute gloved set yesterday which was done immediatly after a 6min 16kg OAJLC set. 2 Swings 1 Clean for 5 minutes per arm wearing a slippery glove is TOUGH! I wanted to quit, but pushed through, barely holding onto the bell. Thanks Ken for your constant inspirational and hillarious quotes.
Class:
Snatch warm up
BB Snatch Practice 3-3-3
Partner up
I go, you go format:
6 minutes at each station
5x Double kb snatch
5x Double kb Squat
5x SeeSaw Press
5x Inverted Rows
5x Ab Wheel Roll out
So partner one does 5 reps then partner 2 does 5 reps for 6 continuous minutes. Do one drill for 6 minutes then move on to the next for 6 minutes and so on....
That quote stuck in my head during a 10 minute gloved set yesterday which was done immediatly after a 6min 16kg OAJLC set. 2 Swings 1 Clean for 5 minutes per arm wearing a slippery glove is TOUGH! I wanted to quit, but pushed through, barely holding onto the bell. Thanks Ken for your constant inspirational and hillarious quotes.
Class:
Snatch warm up
BB Snatch Practice 3-3-3
Partner up
I go, you go format:
6 minutes at each station
5x Double kb snatch
5x Double kb Squat
5x SeeSaw Press
5x Inverted Rows
5x Ab Wheel Roll out
So partner one does 5 reps then partner 2 does 5 reps for 6 continuous minutes. Do one drill for 6 minutes then move on to the next for 6 minutes and so on....
Thursday, March 15, 2012
Non-injury!!!
My new favorite term coming from Dr. Wallace is non-injury. Nothing brings out misalignment and weakness like hard training- causing non-injuries. This was the case with my shoulder. I blamed certain exercises and mechanics for "injuring" my shoulder. I dealt with two years of pain thinking I just had to except the "fact" that I couldnt do alot of snatches or jerks or presses. Bullshit- I just needed a little work to put ribs, vertebrae, shoulder and whatever else back into their proper place. Once this happened, BOOM no pain and my training exploded. Point being, if you find yourself in pain you probably just need a little fine tuning. If your knee hurts its probably not from running, otherwise both knees would hurt, it very well could be your hip or ankle. Get it worked on!!! Same with shoulders, neck, back ect... Should you stop training? HELL NO!!! Keep strengthing the weak areas! Dont let non-injuries rule you and dont use it as an excuse not to train. If you have pain provocation I can recommend someone to work on it for you. Hit me up?
Training:
Ive been working on my program givin to me by coach Blackburn which includes GS Sets and GPP Sets.
Out of respect for Ken I wont share my program with public, just know its tough!!!!
Training:
Ive been working on my program givin to me by coach Blackburn which includes GS Sets and GPP Sets.
Out of respect for Ken I wont share my program with public, just know its tough!!!!
Thursday, March 8, 2012
Game Face
I was just officially added to the Blackburn Kettlebell Sport Team! I couldnt be more excited or proud. Ken Blackburn has generously offered to coach me toward my goal of Master of Sports and believe me I m not taking this opportunity lightly. Ken is one of the best and if he says jump I will definitly ask how high. I just recieved my first weeks worth of training and I can see its not gonna be easy, but no goal is achieved without sacrafice and hard work.
I couldnt ask for a better team and base of support than I have right now. With Ken Blackburn, Daniel Carney and Danny Evans working in my corner I know making MS is within reach. Super pumped to get training on Monday. Time to put on my game face!
Todays workout
Retorative and corrective kettlebell training
Face the Wall Squat x 10
Halo Twist x 10/10
Windmill x 10/10
Hip X Overs x 10/10
Side Bridge x 10/10
Glute Bridge w/ one extended leg x 10/10
I couldnt ask for a better team and base of support than I have right now. With Ken Blackburn, Daniel Carney and Danny Evans working in my corner I know making MS is within reach. Super pumped to get training on Monday. Time to put on my game face!
Todays workout
Retorative and corrective kettlebell training
Face the Wall Squat x 10
Halo Twist x 10/10
Windmill x 10/10
Hip X Overs x 10/10
Side Bridge x 10/10
Glute Bridge w/ one extended leg x 10/10
Wednesday, March 7, 2012
Good One!
Good One today
WU/JM x 10
Ladder up with drill A 1-10 and Ladder down with drill B 10-1
A. Clean
B. Jerk
So start with one side 1 clean-10 Jerks than do the other/
Then 2 cleans - 9 Jerks both sides, 3 cleans 8 jerks, 4 cleans 7 jerks......... keep goin till you do 10 cleans, 1 jerk on each side
A. Swing
B. Goblet squat
Same drill 1 swing, 10 squats .......1squat, 10 swings
A One Arm Row
B. Lunge
So 10 lunges each leg, 1row each arm........1 Lunge each leg, 10 Rows per arm
I did this with a 16kg comp bell except the rows I had to go down to 12kg at the end.
Total Reps
110 Clean and Jerks
55 Swings and Goblet Squats
110 Lunges and Rows
Took an hour break to teach a class
135lb Deadlift 5x5
Pull Up 3x5
WU/JM x 10
Ladder up with drill A 1-10 and Ladder down with drill B 10-1
A. Clean
B. Jerk
So start with one side 1 clean-10 Jerks than do the other/
Then 2 cleans - 9 Jerks both sides, 3 cleans 8 jerks, 4 cleans 7 jerks......... keep goin till you do 10 cleans, 1 jerk on each side
A. Swing
B. Goblet squat
Same drill 1 swing, 10 squats .......1squat, 10 swings
A One Arm Row
B. Lunge
So 10 lunges each leg, 1row each arm........1 Lunge each leg, 10 Rows per arm
I did this with a 16kg comp bell except the rows I had to go down to 12kg at the end.
Total Reps
110 Clean and Jerks
55 Swings and Goblet Squats
110 Lunges and Rows
Took an hour break to teach a class
135lb Deadlift 5x5
Pull Up 3x5
Monday, March 5, 2012
Awesome Testimonial
"At first I thought this girl who runs this gym was completely crazy but actually she is very knowledgable!!! These workouts are some of the best Ive ever had and the best thing about them is it works so many different muscles at one time"
That was from an email fowarded to me, I love it for two reasons:
1. I am completely crazy!!! WAHAHAHA
2. It comes from Anthony Dibrito- Triathelete and fitness fanatic. This guy is in tip/top shape so it means alot comming from him.
Thanks A!
WU/JM x 10min
1 min stations- continuously running clock
Box Jumps
BB Clean and Press 75#s
Bulgarian Split Squats
Burpees
Dips
Floor Wipers
Swings 16kg
I was totally smoked from a hard day of skiing yesterday but after my last blog entry I couldnt not do the workout. Glad I did it.
Totalled
60 Box Jumps
17 C and P
40 BSS
60 Burpees
50 Dips
45 Floor wipers
60 Swings
That was from an email fowarded to me, I love it for two reasons:
1. I am completely crazy!!! WAHAHAHA
2. It comes from Anthony Dibrito- Triathelete and fitness fanatic. This guy is in tip/top shape so it means alot comming from him.
Thanks A!
WU/JM x 10min
1 min stations- continuously running clock
Box Jumps
BB Clean and Press 75#s
Bulgarian Split Squats
Burpees
Dips
Floor Wipers
Swings 16kg
I was totally smoked from a hard day of skiing yesterday but after my last blog entry I couldnt not do the workout. Glad I did it.
Totalled
60 Box Jumps
17 C and P
40 BSS
60 Burpees
50 Dips
45 Floor wipers
60 Swings
Friday, March 2, 2012
Fatigue is a state of mind!
"As an athlete its always important to develop and demonstrate mental toughness. Its equally important to develop mental flexibility. Regardless of the activity, there always comes a time in training when you feel yourself sinking in the metaphorical quicksand. Being able to edure that, think fluidly and reverse the performance momentum of the situation is everything. Easy workouts will never provide the practice for this. Seek out workouts that will take you to those dark places."~ My coach Ken Blackburn
Our workouts at Iron Sport are tough, but so what! Get tougher! If it were easy than it wouldnt be worth doing. Dont allow yourself to get caught in the fatigue mindset, "Ill go tomorrow" "Im to tire".... Suck it up, its 20-30 minutes of intense practice, a small price to pay, the benefits you will recieve are beyond the scale. When we sit, we die! Get up, lift some heavy shit, sweat, bitch and groan and be done with it. Leave feeling proud you did something good for yourself!
JM/WU x 10min
Using Mike Mahler program. Do one rep, rest ten seconds and do another. This allows for a heavier weight to be used.
KB Military Press 20kg- 6x1 L/R
BB Back Squat 145lb 6x1
BB Dead Lift 135 x1 185 x 1 175 6x1
Pull Up 6x1-These were supposed to be weighted but my pull ups are a continued source of frustration for me so I went with no weight. Something isnt firing in my back and prevents me from getting my chest to the bar. I need to get back to work on the drill coach Carney gave me.
Bench Press 95x1 90x1 85x1 80x1 75x2
OAJLC 16kg 1min L/1 min R x 3 no rest 8 second count.
Our workouts at Iron Sport are tough, but so what! Get tougher! If it were easy than it wouldnt be worth doing. Dont allow yourself to get caught in the fatigue mindset, "Ill go tomorrow" "Im to tire".... Suck it up, its 20-30 minutes of intense practice, a small price to pay, the benefits you will recieve are beyond the scale. When we sit, we die! Get up, lift some heavy shit, sweat, bitch and groan and be done with it. Leave feeling proud you did something good for yourself!
JM/WU x 10min
Using Mike Mahler program. Do one rep, rest ten seconds and do another. This allows for a heavier weight to be used.
KB Military Press 20kg- 6x1 L/R
BB Back Squat 145lb 6x1
BB Dead Lift 135 x1 185 x 1 175 6x1
Pull Up 6x1-These were supposed to be weighted but my pull ups are a continued source of frustration for me so I went with no weight. Something isnt firing in my back and prevents me from getting my chest to the bar. I need to get back to work on the drill coach Carney gave me.
Bench Press 95x1 90x1 85x1 80x1 75x2
OAJLC 16kg 1min L/1 min R x 3 no rest 8 second count.
Thursday, March 1, 2012
Rest and Recovery
Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.
To avoid injury and overtraining build rest days into your program. Stick to light active recovery work inbetween lifting days. This can be walking, biking, yoga ect.. and have a few days to completely rest. Also take a week off every 4 to 6weeks to fully repair and rest the body. Eat properly to fully nurish the body, manage stress and get plenty of sleep. Ill take care of the strength programming you take care of the rest. Enjoy your rest day.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.
To avoid injury and overtraining build rest days into your program. Stick to light active recovery work inbetween lifting days. This can be walking, biking, yoga ect.. and have a few days to completely rest. Also take a week off every 4 to 6weeks to fully repair and rest the body. Eat properly to fully nurish the body, manage stress and get plenty of sleep. Ill take care of the strength programming you take care of the rest. Enjoy your rest day.
Wednesday, February 29, 2012
Train towards a goal!
Back from Colorado and feeling pretty psyched about passing the Level 2 test. Ive put a year of thought and training in to that test and it paid off. I programmed my cycles of training to properly progress my strength, endurance and strength endurance. For the last month I brought my focus into two lifts, the double jerk and the snatch, by the time test day rolled around I was able to complete it fairly easily with only my triceps feeling a burn. Im ready to start a new cycle of training to prepare for competition in May. Im starting with a month of basic strength, pulling a program from Mike Mahler's "Aggressive Strength Manual". For the month of March this will be 70% of my programing and doing 20% assistant drills and 10% GS lifts. As the competition draws closer this ratio will change spending minmal time on pure strength and more time on GS. Towards the last month of training I will focus 80% of my time on the Clean and Jerk(Long Cycle).
No matter what your goal is, you have to train specifically for that goal. If you are a triathelete then you better base your programming for running, swimming and biking with some assisted lifts to prevent injury and to maximize efficiency. Dont fall into the trap of random acts of variety. Same if you are training for fat loss, train as though you are an athlete and know that 80% of program is training your diet, strenght train to support and enhance that goal. Dont expect to things to happen over night! Like I said I spent a year planning and training to get through an 8min set, you would think years of KB training in general would prepare me for that. If I didnt train specifically for that test I would never have made it. It would be the same as training for a triathon and never running or training for fat loss and not changing my diet. It just doesnt work. Pick 1 goal, train hard, be disiplined, dont worry about little failures along the way and you wont be dissapointed.
Today
JM x 10min
3x5
Low position bench #85
Renegade Row 2x16kg
3x6
2x20kg Front Squat
115# RDL
3x5
16kg MP
Pull Up
5 sets back to back no rest
24kg 2H Swing x 10
5 Push Ups
No matter what your goal is, you have to train specifically for that goal. If you are a triathelete then you better base your programming for running, swimming and biking with some assisted lifts to prevent injury and to maximize efficiency. Dont fall into the trap of random acts of variety. Same if you are training for fat loss, train as though you are an athlete and know that 80% of program is training your diet, strenght train to support and enhance that goal. Dont expect to things to happen over night! Like I said I spent a year planning and training to get through an 8min set, you would think years of KB training in general would prepare me for that. If I didnt train specifically for that test I would never have made it. It would be the same as training for a triathon and never running or training for fat loss and not changing my diet. It just doesnt work. Pick 1 goal, train hard, be disiplined, dont worry about little failures along the way and you wont be dissapointed.
Today
JM x 10min
3x5
Low position bench #85
Renegade Row 2x16kg
3x6
2x20kg Front Squat
115# RDL
3x5
16kg MP
Pull Up
5 sets back to back no rest
24kg 2H Swing x 10
5 Push Ups
Wednesday, February 22, 2012
Wed. 2-22-12
Light practice today, sore from overly aggressive hockey game. I swear there wasnt a guy under 7' tall on the opposing team last night. I was nipple height on everyone I was defending against and one guy insisted on repeatedly elbowing me in the face. Im wearing a face mask you idiot, doesnt effect me.
Anyway:
JM/WU x 20min
Barbell Clean and Press x 3 no weight
85lb BB CandP x 3
12kg Halo x 10L/10R
12kg Round the body pass x 10 each direction
12kg Windmill x 10L/10R
2x12kg One Leg Deadlift x 10L/10R
Pistol Squat (no weight) 5L/5R
16kg Strict Press 3L/3R
3 Rounds
Class:
BB Clean and Press x 1,1,1,1,1 adding 5lbs each round
5 minute rounds of 45"drills x 4 rounds
Anyway:
JM/WU x 20min
Barbell Clean and Press x 3 no weight
85lb BB CandP x 3
12kg Halo x 10L/10R
12kg Round the body pass x 10 each direction
12kg Windmill x 10L/10R
2x12kg One Leg Deadlift x 10L/10R
Pistol Squat (no weight) 5L/5R
16kg Strict Press 3L/3R
3 Rounds
Class:
BB Clean and Press x 1,1,1,1,1 adding 5lbs each round
5 minute rounds of 45"drills x 4 rounds
Monday, February 20, 2012
Presidents Day
WU/JM x 20min
2x12kg Jerks x 40 set at 6 second intervals
rest 25 seconds
12kg Snatch 50L/50R Changed hands once
Jerks were timed so I could not tell if my time improved but I completed snatches in under 4 minutes.
I filmed the set and learned a few things:
1. I really need to work on lockout
2. I need to lay off the chocolate
3. Need to bring hands closer together in rack.
4. I make really strange faces when I train.
5. Dont film when Pats around because he will make obsene gestures in the camera which will prevent me from posting set online.
All in all it was a good set completing all 40 jerks and 100 snatches in 8min and 33sec.
Did this with 2 competition bells, Ive been using cast iron bells. I was worried about the difference between the two but I did not feel it was anymore difficult, which Im happy about.
Deadlift 135lbs 5x2
Pull Ups 3x3
1,1,1 x10lbs
Class:
WU/JM
Deadlift 5x2
Pull Up 3x3(Weighted if easy)
45second drills for 4min x 5
20min of work total taking 1minute off between rounds
Here is an idea our endurance workouts. Each day we up the time of sets. Wed. will be 5 min sets, Fri 6.
Next week we will do 1 minute drills for 5min, 6min and 7min rounds and so on. Week one we did a total of 15min of work, this week is 20, next week will be 30. Slowly increasing our work capacity and improving lactic acid threshold. We will eventually work up to just the foundational lifts for extended sets. We will learn how to pace ourselves and manage fatigue both physically and mentally.
No rest between drills, 1 min rest between rounds.
2H swing x 45sec
Clean and Push Press or Jerk x 45sec L
Clean and Push Press or Jerk x 45 sec R
Swing Catch Squat x 45sec
OH Sit Up Press x 45sec
Burpees x remaining 15 sec.
Snatch to OH Lunge x 45sec R
Snatch to OH Lunge x 45 sec L
SDHP x 45sec
Windmill x 45sec R
Windmill x 45 sec L
H2H Swing x 45 sec
Burpees x remaining 15sec
TGU x 45sec L
TGU x 45sec R
Alt. Clean and Press x 45sec
Alt. Lateral Lunge x 45sec
Figure 8 x 45sec
Burpees
One Arm Row x 45sec L
One Arm Row x 45sec R
Goblet Jump Squat x 45sec
Hindu Push Ups x 45sec
? I forget
Burpees remaining 15 sec
1 H Swing L x 45sec
1H swing R x 45sec
H2H Swing x 45sec
2H Swing x 45sec
Power Swing x 45sec
Burpees remaining 15sec.
2x12kg Jerks x 40 set at 6 second intervals
rest 25 seconds
12kg Snatch 50L/50R Changed hands once
Jerks were timed so I could not tell if my time improved but I completed snatches in under 4 minutes.
I filmed the set and learned a few things:
1. I really need to work on lockout
2. I need to lay off the chocolate
3. Need to bring hands closer together in rack.
4. I make really strange faces when I train.
5. Dont film when Pats around because he will make obsene gestures in the camera which will prevent me from posting set online.
All in all it was a good set completing all 40 jerks and 100 snatches in 8min and 33sec.
Did this with 2 competition bells, Ive been using cast iron bells. I was worried about the difference between the two but I did not feel it was anymore difficult, which Im happy about.
Deadlift 135lbs 5x2
Pull Ups 3x3
1,1,1 x10lbs
Class:
WU/JM
Deadlift 5x2
Pull Up 3x3(Weighted if easy)
45second drills for 4min x 5
20min of work total taking 1minute off between rounds
Here is an idea our endurance workouts. Each day we up the time of sets. Wed. will be 5 min sets, Fri 6.
Next week we will do 1 minute drills for 5min, 6min and 7min rounds and so on. Week one we did a total of 15min of work, this week is 20, next week will be 30. Slowly increasing our work capacity and improving lactic acid threshold. We will eventually work up to just the foundational lifts for extended sets. We will learn how to pace ourselves and manage fatigue both physically and mentally.
No rest between drills, 1 min rest between rounds.
2H swing x 45sec
Clean and Push Press or Jerk x 45sec L
Clean and Push Press or Jerk x 45 sec R
Swing Catch Squat x 45sec
OH Sit Up Press x 45sec
Burpees x remaining 15 sec.
Snatch to OH Lunge x 45sec R
Snatch to OH Lunge x 45 sec L
SDHP x 45sec
Windmill x 45sec R
Windmill x 45 sec L
H2H Swing x 45 sec
Burpees x remaining 15sec
TGU x 45sec L
TGU x 45sec R
Alt. Clean and Press x 45sec
Alt. Lateral Lunge x 45sec
Figure 8 x 45sec
Burpees
One Arm Row x 45sec L
One Arm Row x 45sec R
Goblet Jump Squat x 45sec
Hindu Push Ups x 45sec
? I forget
Burpees remaining 15 sec
1 H Swing L x 45sec
1H swing R x 45sec
H2H Swing x 45sec
2H Swing x 45sec
Power Swing x 45sec
Burpees remaining 15sec.
Friday, February 17, 2012
Friday Feb 17
WU/JM x 10min
Tired today!
20kg OAJLC 5L/5R x 10
I had planned on doing squats, maybe later.
Classes are fininshing week 1 of 6 of the kettlelbell strength enduarance program. We worked our way up to 5 min sets after completing 5x2 Deadlifts and 3x3 Clean and Squats with the BB.
Tired today!
20kg OAJLC 5L/5R x 10
I had planned on doing squats, maybe later.
Classes are fininshing week 1 of 6 of the kettlelbell strength enduarance program. We worked our way up to 5 min sets after completing 5x2 Deadlifts and 3x3 Clean and Squats with the BB.
Thursday, February 16, 2012
Training 2-15-12
Morning Practice
WU/JM x 10min
4min L/ 4min R OAJLC set at 8sec. intervals -16kg Focus on breathing
16kg snatches 20L/20R,
10L/10R x 3
24kg 2H swing 10x5
JM x 10min
PM Practice
Deadlift 175 x 5
155 x 5
Pull 3x3
3 rounds
BB Curls x5(I dont know why, just for fun I guess) 45#bar
Slow Push Up x5
Ab Wheel x 5
Thursday
Deadlift 185 x 1,1,1
85# BB Clean and Squat practic 3x3
Side note:
I love strength training, but it is a really small part of who I am. I train to enhance the activities I engage in outside the gym. I dont care about how heavy I can lift, I care about keeping a strong a back and healthy spine, I dont eat healthy to look good naked, I eat healthy because it helps to keep me free of disease, and though my love of kb training is leading me towards competition I will not care if I never adorn a title next to my name. I dont train to be good at training and I would never train in pursuit of vanity. My goal is to be free of doctors, prescription drugs, illness and disease, to be strong enough to hike with 40#s on my back over several mountain passes and have enough energy to wake up the next day and do it again. Working out is not my life but is a major part of enhancing it. I train 20 to 30mins, 3 times a week the rest of my time, other than work, is spent outside, gardening, hiking, skiing, painting and reading. I want all my clients to shift their goals from "I want to be in shape for summer" to "I want to be healthy". If everone has the goal of perfect health then they would eat natural food and train to be as strong as possible, from there all other attributes of training will naturally fall into place.
WU/JM x 10min
4min L/ 4min R OAJLC set at 8sec. intervals -16kg Focus on breathing
16kg snatches 20L/20R,
10L/10R x 3
24kg 2H swing 10x5
JM x 10min
PM Practice
Deadlift 175 x 5
155 x 5
Pull 3x3
3 rounds
BB Curls x5(I dont know why, just for fun I guess) 45#bar
Slow Push Up x5
Ab Wheel x 5
Thursday
Deadlift 185 x 1,1,1
85# BB Clean and Squat practic 3x3
Side note:
I love strength training, but it is a really small part of who I am. I train to enhance the activities I engage in outside the gym. I dont care about how heavy I can lift, I care about keeping a strong a back and healthy spine, I dont eat healthy to look good naked, I eat healthy because it helps to keep me free of disease, and though my love of kb training is leading me towards competition I will not care if I never adorn a title next to my name. I dont train to be good at training and I would never train in pursuit of vanity. My goal is to be free of doctors, prescription drugs, illness and disease, to be strong enough to hike with 40#s on my back over several mountain passes and have enough energy to wake up the next day and do it again. Working out is not my life but is a major part of enhancing it. I train 20 to 30mins, 3 times a week the rest of my time, other than work, is spent outside, gardening, hiking, skiing, painting and reading. I want all my clients to shift their goals from "I want to be in shape for summer" to "I want to be healthy". If everone has the goal of perfect health then they would eat natural food and train to be as strong as possible, from there all other attributes of training will naturally fall into place.
Monday, February 13, 2012
2-13-12 Training Log
WU/JM x 10
2x12kg Jerks x40 -set timer for 7second intervals and focused on breathing
Rest 5 seconds to rechalk
12kg Snatch 50R/50L no rest
Completed all jerks and snatches in 9min. and 33 sec.
Had no shoulder problems and completed workout with relative ease : )
Rest 10min
3x3
135lb back squat
Pull Up
The class is working on strength endurance
Each class will begin with a pure strength set i.e. deads, presses, squats... followed by timed intervals.
Each week will increase our set time starting today with 3 min sets Wed. will bump up to 4min, Fri 5min and so on. Everyone did really good after their week off, alittle winded but still looking strong.
The month long nutrition challenge ended but most people are sticking with diet, everyone agrees they feel like crap when they go back to eating unhealthy foods. This is exactly what I wanted. I will not post my food anymore since you all get the idea.
2x12kg Jerks x40 -set timer for 7second intervals and focused on breathing
Rest 5 seconds to rechalk
12kg Snatch 50R/50L no rest
Completed all jerks and snatches in 9min. and 33 sec.
Had no shoulder problems and completed workout with relative ease : )
Rest 10min
3x3
135lb back squat
Pull Up
The class is working on strength endurance
Each class will begin with a pure strength set i.e. deads, presses, squats... followed by timed intervals.
Each week will increase our set time starting today with 3 min sets Wed. will bump up to 4min, Fri 5min and so on. Everyone did really good after their week off, alittle winded but still looking strong.
The month long nutrition challenge ended but most people are sticking with diet, everyone agrees they feel like crap when they go back to eating unhealthy foods. This is exactly what I wanted. I will not post my food anymore since you all get the idea.
Sunday, February 12, 2012
OAJLC PRACTICE
Heres my practice set from Friday.
Just did 3 minutes on both sides and filmed to check form. You can learn alot by filming sets, from this video I can see several issues to work on:
1. Fixation in the over head postion -particularly the right arm
2. Breathing
3.Power production from hip. I wasted to much energy using my arms in the beginning of the set.
4.Left hand was over rotating.
Despite the issues I felt like I could have done the full 10 minutes and hit the Rank 1 mark but Im on a program and Im gonna stick to it.
Just did 3 minutes on both sides and filmed to check form. You can learn alot by filming sets, from this video I can see several issues to work on:
1. Fixation in the over head postion -particularly the right arm
2. Breathing
3.Power production from hip. I wasted to much energy using my arms in the beginning of the set.
4.Left hand was over rotating.
Despite the issues I felt like I could have done the full 10 minutes and hit the Rank 1 mark but Im on a program and Im gonna stick to it.
Friday, February 10, 2012
2-10-12 Training log
JM x 20min
OAJLC 16KGx 3minL/3R
Working on pace today- set my timer for 6 second intervals for 6 minutes. 10 reps every min= 60reps
In order to rank 1 in Sporting Perfection I have to keep that pace up for 10min. not an easy task but doable.
Followed up with 45min of yoga. Karla Hoover of Yoga Flow Montana was kind enough to come down to the gym and teach a free class. We are going to try to get a regular 8:30am class on Tue and Thr mornings which Im reallyy excited about. Im to tired at night to do yoga so the mornings will be perfect. I filmed my set today and will post later for comments and suggestions on form.
OAJLC 16KGx 3minL/3R
Working on pace today- set my timer for 6 second intervals for 6 minutes. 10 reps every min= 60reps
In order to rank 1 in Sporting Perfection I have to keep that pace up for 10min. not an easy task but doable.
Followed up with 45min of yoga. Karla Hoover of Yoga Flow Montana was kind enough to come down to the gym and teach a free class. We are going to try to get a regular 8:30am class on Tue and Thr mornings which Im reallyy excited about. Im to tired at night to do yoga so the mornings will be perfect. I filmed my set today and will post later for comments and suggestions on form.
Thursday, February 9, 2012
Core conditioning
I have a lot of clients who come to me with the goal of strengthing their "core". Thats great, but do you really know what the core is? Abs yes, but thats not all the core is. I see people relentlessly pursing a stronger core by doing crunch after crunch and never do a single deadlift. The core involves all the muscles inbetween the the shoulders and hips, both front and back. Basically its the entire body minus the arms and legs. If you train only the front of the core and never address the back you end up with serious imballances which often lead to lower back pain. Deadlifts and kb swings are two excellent drills that work to strenghten the entire posterior chain. A program without this movement pattern is not a program!
Wednesday, February 8, 2012
Wed. Training log- Feb 8
Worked on 20mins of spinal mobility with the classes (twice)
2x12kg Jerks x 40 no rest
quick chalk up
12kg snatch 50Right 50 Left no rest
I have not been able to complete this workout previously do to my shoulder pain and not being able to lockout. Without good lockout the shoulders and triceps fatigue really fast. Ive had shoulder issues for a few years now and have tried doctors, physical therapy, accupuncture, accupressure and massage therapy without relief. Im now getting my shoulder worked on by Daniel at Core Body Work (at Lambert Family Chiropractic) and the results have been amazing. I really appreciate people who take the time and dedication to really learn their craft and Daniel is definitly one of those people. His innate wisdom of human movement reflects in his work as a strength coach and as body work professional, I recommend him to anyone whose goal is to be pain free and move better. Im sure my shoulder will act up now and again but if I keep up with the body work and lots of mobility exercises I think competing should not be a problem. My goal is to make Master of Sport in a few years, this year I want to rank 1 in Sporting Perfection but first I have to pass my Level 2 cert. at the end of this month.
Food
Coffee x 2
Squash w/ blueberries and cinnamon
Snack -Garden salad w/ avacado
Lunch- 2 eggs scrambled
Snack-Pear
Dinner- Post later,
2x12kg Jerks x 40 no rest
quick chalk up
12kg snatch 50Right 50 Left no rest
I have not been able to complete this workout previously do to my shoulder pain and not being able to lockout. Without good lockout the shoulders and triceps fatigue really fast. Ive had shoulder issues for a few years now and have tried doctors, physical therapy, accupuncture, accupressure and massage therapy without relief. Im now getting my shoulder worked on by Daniel at Core Body Work (at Lambert Family Chiropractic) and the results have been amazing. I really appreciate people who take the time and dedication to really learn their craft and Daniel is definitly one of those people. His innate wisdom of human movement reflects in his work as a strength coach and as body work professional, I recommend him to anyone whose goal is to be pain free and move better. Im sure my shoulder will act up now and again but if I keep up with the body work and lots of mobility exercises I think competing should not be a problem. My goal is to make Master of Sport in a few years, this year I want to rank 1 in Sporting Perfection but first I have to pass my Level 2 cert. at the end of this month.
Food
Coffee x 2
Squash w/ blueberries and cinnamon
Snack -Garden salad w/ avacado
Lunch- 2 eggs scrambled
Snack-Pear
Dinner- Post later,
Tuesday, February 7, 2012
Monday Jan. 6
Still feelin the effects of what turned out to be food poisoning so Im gonna take it easy this week.
Did 20 min of joint mobility about 7 times with my classes(neck and shoulder) and did a light Double Jerk and snatch practice.
2 x 20lb kb x 20,10,10 minimal rest
20lb Snatch x 50L/50R no rest -completed all 50 on right side then did left.
FOOD
Coffee x 1
Squash w/ blueberries and cinnamon (cutting down on nuts for a while)
Small apple and green tea
Lunch-Turkey breast and an avacado
Dinner- 2 Eggs and Chamomile tea
Not feeling to hungry since Wed. Hope to feel back to normal soon so I can get trained up for the end of February.
Tuesday
REST -skipping hockey
Did 20 min of joint mobility about 7 times with my classes(neck and shoulder) and did a light Double Jerk and snatch practice.
2 x 20lb kb x 20,10,10 minimal rest
20lb Snatch x 50L/50R no rest -completed all 50 on right side then did left.
FOOD
Coffee x 1
Squash w/ blueberries and cinnamon (cutting down on nuts for a while)
Small apple and green tea
Lunch-Turkey breast and an avacado
Dinner- 2 Eggs and Chamomile tea
Not feeling to hungry since Wed. Hope to feel back to normal soon so I can get trained up for the end of February.
Tuesday
REST -skipping hockey
Friday, February 3, 2012
Friday Training Log
Taking another day off of training. Still feel weak from flu and havent eaten very much in 3 days.
Hopefully back to it monday - I will focus on clean and jerks and snatches for the rest of the month to prep for Level 2.
The classes will be taking a rest from lifting for a week and do some restorative practices. We'll have Karla Hoover in on Wed at 8:30am for some Gentle Yoga. If anyone is interested in trying a free class come on down. The other days we will work on joint mobility practices, focusing on neck, shoulders and T-spine on Mon. Hips and lower back on Wed. and knees, ankles and wrists on Fri. Recovery and proper rest are an important component of any strength training program. The body needs time to heal and destress.
Food:
Not much to report
Some "Squashmeal"
1 cup coffee
Salad w/ chicken breast
1/4Yam and steak dinner.
Very small portions of each, still not 100%
Hopefully back to it monday - I will focus on clean and jerks and snatches for the rest of the month to prep for Level 2.
The classes will be taking a rest from lifting for a week and do some restorative practices. We'll have Karla Hoover in on Wed at 8:30am for some Gentle Yoga. If anyone is interested in trying a free class come on down. The other days we will work on joint mobility practices, focusing on neck, shoulders and T-spine on Mon. Hips and lower back on Wed. and knees, ankles and wrists on Fri. Recovery and proper rest are an important component of any strength training program. The body needs time to heal and destress.
Food:
Not much to report
Some "Squashmeal"
1 cup coffee
Salad w/ chicken breast
1/4Yam and steak dinner.
Very small portions of each, still not 100%
Thursday, February 2, 2012
Wed. Training Log
Had a pretty aggressive hockey game Tue night and was really tired wednesday but I got through a pretty tough workout.
WU/JM x 10
24kg Clean and Jerk 5L/5R x 3
20kg Clean and Jerk 10L/10R x 3
Active recovery between each set w/ PDR Close Combat form
2 x 12kg 1 snatch 1 jerk x 10 x 5
Felt pretty good untill an hour later when I was hit with the stomach flu. Never had it before and hope to never have it again.
All I ate that day was squash in the am. and a pretzle that night.
WU/JM x 10
24kg Clean and Jerk 5L/5R x 3
20kg Clean and Jerk 10L/10R x 3
Active recovery between each set w/ PDR Close Combat form
2 x 12kg 1 snatch 1 jerk x 10 x 5
Felt pretty good untill an hour later when I was hit with the stomach flu. Never had it before and hope to never have it again.
All I ate that day was squash in the am. and a pretzle that night.
Monday, January 30, 2012
Jan 30 Monday training log
WU/JM x 10min
15mins of work
16kg OAJLC
Right hand lasted a full 4 minutes doing 40 reps
Left hand not so good only did 20reps than had to break and did 10, 10
I was pleased to go the 4minutes on the right hand though. I coudl tell my form was way off my left side and my shoulder fatigued early. So goes Monday morning
I followed that immediately up with
16kg snatch practice
1min R/ 1 minL
30" R/30" L
15min AMRAP
5L/5R 16kg OH Lunge
5L/5R 16kg Get Up Sit Up
16kg 2H Swing 40 secs of work 20 secs. rest x 10
PM Practice
DL 190lbs x 3,1,1
175lbs x 5
Nothing exciting on the food front
Squash meal for breakfast with coffee
Carrot for a snack which I harvested out the garden yesterday-so good!
Leftover meatballs for lunch
Snack-Raisons, shredded carrot and walnuts with almond milk and cinnamon
Scrambled eggs for dinner
Cheat-Ritz crackers -handfull
15mins of work
16kg OAJLC
Right hand lasted a full 4 minutes doing 40 reps
Left hand not so good only did 20reps than had to break and did 10, 10
I was pleased to go the 4minutes on the right hand though. I coudl tell my form was way off my left side and my shoulder fatigued early. So goes Monday morning
I followed that immediately up with
16kg snatch practice
1min R/ 1 minL
30" R/30" L
15min AMRAP
5L/5R 16kg OH Lunge
5L/5R 16kg Get Up Sit Up
16kg 2H Swing 40 secs of work 20 secs. rest x 10
PM Practice
DL 190lbs x 3,1,1
175lbs x 5
Nothing exciting on the food front
Squash meal for breakfast with coffee
Carrot for a snack which I harvested out the garden yesterday-so good!
Leftover meatballs for lunch
Snack-Raisons, shredded carrot and walnuts with almond milk and cinnamon
Scrambled eggs for dinner
Cheat-Ritz crackers -handfull
Friday, January 27, 2012
January 27
WU/JM x 15min
AMRAP in 15min
Turkish Get up/ Windmill Ladders
1 TGU 1 WM
2 TGU 2 WM
3 TGU 3 WM
I did a total of 27 of each w/12kg
Even with the light weight shoulder stability was a challenge
AMRAP in 15min
5 x 16kg One Arm Rows L
5 x 16kg One Arm Rows R
5 x 20kg Rack Squat L
5 x 20kg Rack Squat R
Completed 5 sets in 15min
Pull Ups 5-4-3-2-1
All these posts are of my workouts and not my classes. However my classes have been doing my version of the Kettlebell Burn program by Geoff Neuport coupled with a nutrition plan. The folks that have followed the nutrition plan and showed up regularly are seeing great results. 10, 20 and over 30lb weight losses, concidering we are building muscle, which weighs 8x that of fat, that is a lot of fat burned. For those who have not followed a nutrition plan, they are not seeing weight loss, however that still equats to fat loss since again we are building muscle. But as Ive mentioned a billion times nutrtion is key, without it results will be slow and dissapointing. Dont sabatage your hard work by eating crap!
FOOD:
5am coffee x 2
squash meal
7:30am carrot
10:30am scrambled egg and avacado
Lunch-Ginger and steak stir-fry
Dinner ?
AMRAP in 15min
Turkish Get up/ Windmill Ladders
1 TGU 1 WM
2 TGU 2 WM
3 TGU 3 WM
I did a total of 27 of each w/12kg
Even with the light weight shoulder stability was a challenge
AMRAP in 15min
5 x 16kg One Arm Rows L
5 x 16kg One Arm Rows R
5 x 20kg Rack Squat L
5 x 20kg Rack Squat R
Completed 5 sets in 15min
Pull Ups 5-4-3-2-1
All these posts are of my workouts and not my classes. However my classes have been doing my version of the Kettlebell Burn program by Geoff Neuport coupled with a nutrition plan. The folks that have followed the nutrition plan and showed up regularly are seeing great results. 10, 20 and over 30lb weight losses, concidering we are building muscle, which weighs 8x that of fat, that is a lot of fat burned. For those who have not followed a nutrition plan, they are not seeing weight loss, however that still equats to fat loss since again we are building muscle. But as Ive mentioned a billion times nutrtion is key, without it results will be slow and dissapointing. Dont sabatage your hard work by eating crap!
FOOD:
5am coffee x 2
squash meal
7:30am carrot
10:30am scrambled egg and avacado
Lunch-Ginger and steak stir-fry
Dinner ?
Thursday, January 26, 2012
Training and nutrition log 1-26-12 Thursday
WU/JM x 10min
Deadlift 185 x5
175 x5
Bench 85x 5
75x 5
Hope to make it to Hapkido tonight.
Food
Yam and berries w/ walnuts
Coffee x 2
Juiced kale, carrot and apple
Ginger stirfry leftovers for lunch
Whitetail steak thawing for dinner. There is absolutly no other food in the house at this point. Fridge is completely empty so Im not sure what will be with dinner. Guess I need to go shopping.
Deadlift 185 x5
175 x5
Bench 85x 5
75x 5
Hope to make it to Hapkido tonight.
Food
Yam and berries w/ walnuts
Coffee x 2
Juiced kale, carrot and apple
Ginger stirfry leftovers for lunch
Whitetail steak thawing for dinner. There is absolutly no other food in the house at this point. Fridge is completely empty so Im not sure what will be with dinner. Guess I need to go shopping.
Wednesday, January 25, 2012
Wednesday Training and Nutrition Log
Feelin beat up and tired from hockey, but gotta push through.
JM x 10min
OAJLC 16kg x 20,10,10,10 R
20, 10,10,10 L(Completed all 50 on Right then left)
Power Swing 10x5 20kg
5 Rounds
Turkish Get Up/Sit Up x 5L/5R 16kg
OH Walking Lunge x 10 16kg
30"/30" x 10 no rest
Jumprope / Heavybag
Yogaish joint mobility x 30min
FOOD:
"Squashmeal"
Coffee x 2
Lunch- Ground venison w/ onions tomato and chili powder on spinach w/ an avacado
Snack- Bowl of walnuts, almond milk and mix berries
Dinner -Muley steak and yam
Chammomile Tea
JM x 10min
OAJLC 16kg x 20,10,10,10 R
20, 10,10,10 L(Completed all 50 on Right then left)
Power Swing 10x5 20kg
5 Rounds
Turkish Get Up/Sit Up x 5L/5R 16kg
OH Walking Lunge x 10 16kg
30"/30" x 10 no rest
Jumprope / Heavybag
Yogaish joint mobility x 30min
FOOD:
"Squashmeal"
Coffee x 2
Lunch- Ground venison w/ onions tomato and chili powder on spinach w/ an avacado
Snack- Bowl of walnuts, almond milk and mix berries
Dinner -Muley steak and yam
Chammomile Tea
Tuesday, January 24, 2012
1-24-12
WU- Double Unders 50 x 5
Joint Mobility x 10min
DL 175# x 5
165# x 5
Bench 85 x 5
75 x 5
Pull Up 5,4,3,2,1
HOCKEY NIGHT!
FOOD
"Squashmeal"
Coffee x 2
Juiced Kale, carrots and apple
The Sweet Barn has Ginger Chews- Im in big trouble (3)
Tuna, avacadoa and walnuts
Peppermint Tea
Yam and elk steak
Joint Mobility x 10min
DL 175# x 5
165# x 5
Bench 85 x 5
75 x 5
Pull Up 5,4,3,2,1
HOCKEY NIGHT!
FOOD
"Squashmeal"
Coffee x 2
Juiced Kale, carrots and apple
The Sweet Barn has Ginger Chews- Im in big trouble (3)
Tuna, avacadoa and walnuts
Peppermint Tea
Yam and elk steak
Monday, January 23, 2012
1-23-12
JM x 10min
Back to the deads:
DL 175 x 5
155x 5
2x12kg Jerks x 40 rest 10 seconds after every 10
12kg Snatch 50L/50R no rest Completed all 50 on right then switched to left-(100 reps in under 4min.)
135 BB Back squat x 5
20kg racked squat x 10 x 3
Pull Ups 5-4-3-2-1
Later
Double unders 50 x 5 30"rest between
H2H Swing 12kg 30" on 30"off
VERY Tired today, pobably for the 50" of fresh I played in all weekend.
Food
Coffee and small apple
BREAKFAST AND LUNCH:1 can tuna, avacado, sunflower seeds and ground mustard ( snacked on this in the morning and afternoon.
SNACK: 1/4 butternut squash
DINNER:Elk steak and onions
SNACK:1/4 butternut squash w/ walnuts and cinnamon
Back to the deads:
DL 175 x 5
155x 5
2x12kg Jerks x 40 rest 10 seconds after every 10
12kg Snatch 50L/50R no rest Completed all 50 on right then switched to left-(100 reps in under 4min.)
135 BB Back squat x 5
20kg racked squat x 10 x 3
Pull Ups 5-4-3-2-1
Later
Double unders 50 x 5 30"rest between
H2H Swing 12kg 30" on 30"off
VERY Tired today, pobably for the 50" of fresh I played in all weekend.
Food
Coffee and small apple
BREAKFAST AND LUNCH:1 can tuna, avacado, sunflower seeds and ground mustard ( snacked on this in the morning and afternoon.
SNACK: 1/4 butternut squash
DINNER:Elk steak and onions
SNACK:1/4 butternut squash w/ walnuts and cinnamon
Friday, January 20, 2012
Friday January 20
WU/JM x 15min
AMRAP x 15min
Double Clean and Press 1,2,3
alternated between 2x16kg and 12kgs.
AMRAP x15min
1 snatch, 1 lunge x 5L/5R
Turkish Get -Up Sit-Up x 5L/5R
More joint mobility x 1/2 hour
AMRAP x 15min
Double Clean and Press 1,2,3
alternated between 2x16kg and 12kgs.
AMRAP x15min
1 snatch, 1 lunge x 5L/5R
Turkish Get -Up Sit-Up x 5L/5R
More joint mobility x 1/2 hour
Wednesday, January 18, 2012
Wednesday Jan. 18
WU/JM x 10min
AMRAP in 15min
16kg Turkish Get-up x 1,2,3
AMRAP in 15min
2x16kg(70lbs) Front Squat x 5
16kg One Arm Row x 5L/5R
I think I got 7 rounds total
30" of work/30"rest
2HS
1HS Right
1HS Left
H2H Swing
Power Swing
2HS
1HS Right
1HS Left
H2H Swing
Power Swing
Got work done on my shoulder today, which felt phenomenal!!
FOOD
Squash meal
Coffee x 2 w/ cinnamon and almond milk
Juiced kale, carrot and apple
Rest of the day I snacked on some natural turkey breast, pecans and dried cranberries. Probably ate 3/4 pound of turkey so Im not hungry enough for dinner.
Beer x 1 mmmmm!
AMRAP in 15min
16kg Turkish Get-up x 1,2,3
AMRAP in 15min
2x16kg(70lbs) Front Squat x 5
16kg One Arm Row x 5L/5R
I think I got 7 rounds total
30" of work/30"rest
2HS
1HS Right
1HS Left
H2H Swing
Power Swing
2HS
1HS Right
1HS Left
H2H Swing
Power Swing
Got work done on my shoulder today, which felt phenomenal!!
FOOD
Squash meal
Coffee x 2 w/ cinnamon and almond milk
Juiced kale, carrot and apple
Rest of the day I snacked on some natural turkey breast, pecans and dried cranberries. Probably ate 3/4 pound of turkey so Im not hungry enough for dinner.
Beer x 1 mmmmm!
Monday, January 16, 2012
Monday Jan 16
JM x 10min
16kg OAJLC
10 x 5R
10 x 5L
Completed all 5 sets on right resting 15-20seconds between sets then repeated on lefts
total of 100 reps in 13min
AMRAP in 15min
Turkish Get Up sit up 16kg x 5L/5R
16kg OH Lunge x 5L/5R
35sec work/30 sec rest x 10
2HS w/16kg
Still feeling sick.
food
The usual squash breakfast w/ coffee
Juiced kale,carrot and apple
small apple
2 eggs w/ onions, walnuts, spinach and avacado
3 chocolate chip cookies -thats right
Blueberries, walnuts and cinnamon
Elk Steak, salad and 1/4 yam.
SLEEP!
16kg OAJLC
10 x 5R
10 x 5L
Completed all 5 sets on right resting 15-20seconds between sets then repeated on lefts
total of 100 reps in 13min
AMRAP in 15min
Turkish Get Up sit up 16kg x 5L/5R
16kg OH Lunge x 5L/5R
35sec work/30 sec rest x 10
2HS w/16kg
Still feeling sick.
food
The usual squash breakfast w/ coffee
Juiced kale,carrot and apple
small apple
2 eggs w/ onions, walnuts, spinach and avacado
3 chocolate chip cookies -thats right
Blueberries, walnuts and cinnamon
Elk Steak, salad and 1/4 yam.
SLEEP!
Saturday, January 14, 2012
Power To The People
Ive been hitting PTTP program and increased my Dead Lift PR by 20lbs.
New PR 200lbs New Goal 225lbs
Ill take a week off Deads and start fresh at 170lbs and work my way up slowly to 225.
Today I feel like Ive been hit by a mac truck, upper back is tight and sore.
Friday
JM x 10min
Man makers w/ 2 x 16kg 1,2,3 x 3
Food:
Eggs w/ walnuts and blueberries
Banana almond bread slice
Coffee
Small apple
Avacado and natural turkey breast
salad
Pear and an egg
hand full of almonds
Ground elk "Sloppy Joe" and a yam
Salad
Tea and Dark Chocolate
New PR 200lbs New Goal 225lbs
Ill take a week off Deads and start fresh at 170lbs and work my way up slowly to 225.
Today I feel like Ive been hit by a mac truck, upper back is tight and sore.
Friday
JM x 10min
Man makers w/ 2 x 16kg 1,2,3 x 3
Food:
Eggs w/ walnuts and blueberries
Banana almond bread slice
Coffee
Small apple
Avacado and natural turkey breast
salad
Pear and an egg
hand full of almonds
Ground elk "Sloppy Joe" and a yam
Salad
Tea and Dark Chocolate
Thursday, January 12, 2012
Thursday 1-12-12
JM x 10min
DL 195lbs x 1,1,1
DL 175lbs x 4,1
JM x 10min
Tonight Hapkido training at the gym.
Coffee x 2
1 egg
Blueberries, walnuts and cinnamon
Pear
Almonds
Licorice (handfull of small pieces- very bad of me I know)
Tuna and spinach salad w/ avacado
2 scrambled eggs
Dinner ?
DL 195lbs x 1,1,1
DL 175lbs x 4,1
JM x 10min
Tonight Hapkido training at the gym.
Coffee x 2
1 egg
Blueberries, walnuts and cinnamon
Pear
Almonds
Licorice (handfull of small pieces- very bad of me I know)
Tuna and spinach salad w/ avacado
2 scrambled eggs
Dinner ?
Wednesday, January 11, 2012
Wednesday Jan 11
Taking a day off the deads
JM x 10min
15 mins AMRAP
1,2,3 Ladders of 16kg Clean and press
Went down to 1,2 ladders at 8 min in.
15min AMRAP
5L/5R 16kg Get Up Sit Up
5L/5R 16kg OH Lunge
30"on/30" off x 10
2HS started w/ 24kg went down to 16kg 5th round.
Yoga x 45min
FOOD:
BREAKFAST:
1 cup coffee
2 eggs scrambled w/ left over elk burger meat
SNACKS:
Sliver almond bread
Small apple and a few almonds-Im starting to admit that almonds just dont agree w/ me: (
LUNCH:
Tuna w/ avacado and a spinach salad
SNACK:
Blueberries and walnuts w/ cinnamon
DINNER:
Blackened cajun salmon w/ mango lime salsa and salad.
peppermint tea
dark chocolate
JM x 10min
15 mins AMRAP
1,2,3 Ladders of 16kg Clean and press
Went down to 1,2 ladders at 8 min in.
15min AMRAP
5L/5R 16kg Get Up Sit Up
5L/5R 16kg OH Lunge
30"on/30" off x 10
2HS started w/ 24kg went down to 16kg 5th round.
Yoga x 45min
FOOD:
BREAKFAST:
1 cup coffee
2 eggs scrambled w/ left over elk burger meat
SNACKS:
Sliver almond bread
Small apple and a few almonds-Im starting to admit that almonds just dont agree w/ me: (
LUNCH:
Tuna w/ avacado and a spinach salad
SNACK:
Blueberries and walnuts w/ cinnamon
DINNER:
Blackened cajun salmon w/ mango lime salsa and salad.
peppermint tea
dark chocolate
Tuesday, January 10, 2012
Tuesday Jan 10
JM x 10
Swing warm up 16kg x 30
DL 190x 3
DL 180 x 5
FOOD
Coffee x 2
1/2 Yam, blueberries and walnuts
Carrot Juice
Small Orange
Salad no dressing BLAH
1/2 Yam
Almonds
Pear
Meatloaf
Not enough meat today, HUNGRY!
Swing warm up 16kg x 30
DL 190x 3
DL 180 x 5
FOOD
Coffee x 2
1/2 Yam, blueberries and walnuts
Carrot Juice
Small Orange
Salad no dressing BLAH
1/2 Yam
Almonds
Pear
Meatloaf
Not enough meat today, HUNGRY!
Monday, January 9, 2012
Monday Jan 9
WU/JM 15 min
2H Swing 16kg x 30sec on 30 sec off x 10min
Deadlift
185 x 5
175 x 5
AMRAP in 15 min
Double 16kg(70lb) Front Squat x 5
16kg One arm Row x 5L/5R
Got in 7 Rounds
4:30am Coffee w/ almond milk and cinnamon
5am Squash, blueberries and cinnamon
Almond banana bread 1 slice
8am Carrot Juice
11am Small spinach salad and a cup of coffee
12pm 1egg 2 egg white omlet w/ onion and pepper
2pm almonds and a pear
Pre made "meatloaf" for dinner which ill have w/ a salad and a 1/2 yam
2H Swing 16kg x 30sec on 30 sec off x 10min
Deadlift
185 x 5
175 x 5
AMRAP in 15 min
Double 16kg(70lb) Front Squat x 5
16kg One arm Row x 5L/5R
Got in 7 Rounds
4:30am Coffee w/ almond milk and cinnamon
5am Squash, blueberries and cinnamon
Almond banana bread 1 slice
8am Carrot Juice
11am Small spinach salad and a cup of coffee
12pm 1egg 2 egg white omlet w/ onion and pepper
2pm almonds and a pear
Pre made "meatloaf" for dinner which ill have w/ a salad and a 1/2 yam
Friday, January 6, 2012
Friday Jan 6
Took a rest day yesterday-just wasnt feelin it!
Today
JM x 20min
185lbs x 2
190lbs x 1
170lbs x 5
Double 16kg(70lbs) Cleans x 20
115lb BB Jerk Specific Squats x 20
Double 16kg cleans x 20
115lb BB Jerk Specific Squats x 20
16kg clean (comp style) x 50L/50R no rest
115lb BB Jerk Specific Squats x 20
One Arm Row 16kg 10 x 5
Get-Up Sit Up 12kg 10L/10R x 2
Tababta Jumping Lunges -Suck
Today
JM x 20min
185lbs x 2
190lbs x 1
170lbs x 5
Double 16kg(70lbs) Cleans x 20
115lb BB Jerk Specific Squats x 20
Double 16kg cleans x 20
115lb BB Jerk Specific Squats x 20
16kg clean (comp style) x 50L/50R no rest
115lb BB Jerk Specific Squats x 20
One Arm Row 16kg 10 x 5
Get-Up Sit Up 12kg 10L/10R x 2
Tababta Jumping Lunges -Suck
Wednesday, January 4, 2012
Jan 4
JM x 10min
Deadlift
185 x 4
175 x 5
20KG H2H Swing Tabata protocol
2 x 20kg 1 Clean 4 Front Squat x 5
sandbag TGU x 5L/5R x 2
FOOD
5am Coffee almond milk and cinnamon
1/4 Yam cold
1 egg and 2 egg whites scrambled w/ walnuts, fesh basil and onions
7am Juiced carrot and kale and apple
Long day no food till 3:30
3:30 1/4lb Natural sliced turkey breast and small apple
5:30 1/4lb more
8pm
Huge salad w/ ground elk meat and avacado and 1/2 cold yam
Steeped Gingerroot and chammomile tea
Snack handfull of walnuts and raisons
Deadlift
185 x 4
175 x 5
20KG H2H Swing Tabata protocol
2 x 20kg 1 Clean 4 Front Squat x 5
sandbag TGU x 5L/5R x 2
FOOD
5am Coffee almond milk and cinnamon
1/4 Yam cold
1 egg and 2 egg whites scrambled w/ walnuts, fesh basil and onions
7am Juiced carrot and kale and apple
Long day no food till 3:30
3:30 1/4lb Natural sliced turkey breast and small apple
5:30 1/4lb more
8pm
Huge salad w/ ground elk meat and avacado and 1/2 cold yam
Steeped Gingerroot and chammomile tea
Snack handfull of walnuts and raisons
Tuesday, January 3, 2012
January 3,
WU/JM x 10min
Deadlift
180 x 5
165 x 5
Later
1 hour Joint mobility on shoulder and spine
Food:
Coffee w/ almond milk and cinnamon
Squash, walnuts and blueberries w/ cinnamon
Snack: Kale and carrot juice
Pear
Lunch: Spinach salad w/ chicken and avacado
Coffee black
Snack: Walnuts and raisons
Dinner:1/2 Yam
Ground elk w/ sauteed veggies and cajun seasoning on a salad.
I try to eat a soluble fiber at least a half an hour before protein dinner to aid digestion.
Deadlift
180 x 5
165 x 5
Later
1 hour Joint mobility on shoulder and spine
Food:
Coffee w/ almond milk and cinnamon
Squash, walnuts and blueberries w/ cinnamon
Snack: Kale and carrot juice
Pear
Lunch: Spinach salad w/ chicken and avacado
Coffee black
Snack: Walnuts and raisons
Dinner:1/2 Yam
Ground elk w/ sauteed veggies and cajun seasoning on a salad.
I try to eat a soluble fiber at least a half an hour before protein dinner to aid digestion.
Monday, January 2, 2012
January 2, 2012
WU/JM 10min
2H swing 20kg- tabata protocol
Deadlift
175 x 1,1,1,1,1
160 x 5
Double 12kg Clean x 10
Double 16kg Clean x 10
Single 20kg Clean x 10L/10R
Rest
Double 12kg Clean 10x10 (100 reps)-Did 10 every minute for 10 minutes
Double 12kg Front Squat 10x 5 (50 reps)
Double 20kg Farmers Walk x 1 minute x 3
Rest
Double 16kg Renegade Row 5L/5R alternating x 3
High Plank 30" into low Plank 30" x 3
Shoulder joint mobility x 30 min
FOOD:
Coffee w/ almond milk and cinnamon
5:00amBreakfast-Butternut squash w/ chopped walnuts and blueberries and cinnamon
8:00amSnack-Jucied Kale (4 leaves) 2 carrots and a small apple
11:00amLunch-Spinach Salad w/ chicken and avocado and mustard
coffee w/ almond milk and cinnamon
Snack-12pmRaw almonds and cashews and raisons
2:00pm peppermint tea
3:30pmLeft over Elk"Sloppy Joe" 1/2 cup
Dinner : 8:30pm Will probably be elk steak w/ sauteed garlic and onions and a garden salad
2H swing 20kg- tabata protocol
Deadlift
175 x 1,1,1,1,1
160 x 5
Double 12kg Clean x 10
Double 16kg Clean x 10
Single 20kg Clean x 10L/10R
Rest
Double 12kg Clean 10x10 (100 reps)-Did 10 every minute for 10 minutes
Double 12kg Front Squat 10x 5 (50 reps)
Double 20kg Farmers Walk x 1 minute x 3
Rest
Double 16kg Renegade Row 5L/5R alternating x 3
High Plank 30" into low Plank 30" x 3
Shoulder joint mobility x 30 min
FOOD:
Coffee w/ almond milk and cinnamon
5:00amBreakfast-Butternut squash w/ chopped walnuts and blueberries and cinnamon
8:00amSnack-Jucied Kale (4 leaves) 2 carrots and a small apple
11:00amLunch-Spinach Salad w/ chicken and avocado and mustard
coffee w/ almond milk and cinnamon
Snack-12pmRaw almonds and cashews and raisons
2:00pm peppermint tea
3:30pmLeft over Elk"Sloppy Joe" 1/2 cup
Dinner : 8:30pm Will probably be elk steak w/ sauteed garlic and onions and a garden salad
Sunday, January 1, 2012
HAPPY NEW YEAR!
1 Hour of joint mobility from Steve Maxwells Encyclopedia of joint mobility.
Focusing on shoulder and spine mobility.
FOOD
Coffee w/ cinnamon and almond milk x 2
2 fried eggs
Lunch
1/2 yam
Chopped chicken (cold) with walnuts and raisons and mustard
Snack
Shredded carrot, walnuts and raisons in almond milk with cinnamon
Dinner
Spinach salad and elk steak
Herbal tea
Chocolate chip cookie
Focusing on shoulder and spine mobility.
FOOD
Coffee w/ cinnamon and almond milk x 2
2 fried eggs
Lunch
1/2 yam
Chopped chicken (cold) with walnuts and raisons and mustard
Snack
Shredded carrot, walnuts and raisons in almond milk with cinnamon
Dinner
Spinach salad and elk steak
Herbal tea
Chocolate chip cookie
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