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 ?