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.

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!

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.

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

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

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.

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.

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: )

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!

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.

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

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