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!