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

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 ?

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.

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

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

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

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

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!

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!

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

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 ?

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

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!

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

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

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

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.

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

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