Brent Brown's Posts - Boise Kettlebell Lifting
2024-03-29T15:49:28Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
http://storage.ning.com/topology/rest/1.0/file/get/2535128222?profile=RESIZE_48X48&width=48&height=48&crop=1%3A1
http://boisekettlebells.ning.com/profiles/blog/feed?user=15emh661o9u06&xn_auth=no
May 17th, 2012
tag:boisekettlebells.ning.com,2012-05-18:4879207:BlogPost:26023
2012-05-18T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><b>Notes:</b></p>
<div><ul>
<li>Got to pracice Qin-Na with Jacob at class.
</li>
<li>Carol was awarded her yellow belt at class.</li>
</ul>
</div>
<div style="font-weight: bold;"><hr></hr></div>
<div><b><br></br></b></div>
<div><b>Training:</b><ul>
<li><span>White Lion Kajukenbo - 5:00p</span></li>
<li><span>Instructor: Sifu Joe Peel</span></li>
<li><span>Practiced salute</span></li>
<li><span>Qin-Na 1-3, 8</span></li>
<li><span>Practiced Qin-Na 8 with…</span></li>
</ul>
</div>
<p><b>Notes:</b></p>
<div><ul>
<li>Got to pracice Qin-Na with Jacob at class.
</li>
<li>Carol was awarded her yellow belt at class.</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Training:</b><ul>
<li><span>White Lion Kajukenbo - 5:00p</span></li>
<li><span>Instructor: Sifu Joe Peel</span></li>
<li><span>Practiced salute</span></li>
<li><span>Qin-Na 1-3, 8</span></li>
<li><span>Practiced Qin-Na 8 with partners</span></li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li><span>8:00a - Noon:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>50g. Whey MRM All Natural Whey protein</li>
<li>Two strips bacon</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Three Oberto classics pepperoni</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1g. Magnesium</span></span></li>
<li>Black coffee</li>
</ul>
</li>
<li><span>Noon - 4:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two boneless chicken thighs cooked in coconut oil, white balsomic vinigar and Pride of Szeged chicken rub</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two chicken habanero sausages</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">8oz mixed fresh fruit</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">2250mg Kre-Allkalyn</span></li>
</ul>
</li>
</ul>
<ul>
<li><span>4:00p - 10:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Paleo pecan chicken</li>
<li>Steamed broccoli with butter</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two boneless chicken thighs cooked in coconut oil, white balsomic vinigar and Pride of Szeged chicken rub</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Six pepperoncini peppers</span></li>
</ul>
</li>
</ul>
</div>
</div>
May 16th, 2012
tag:boisekettlebells.ning.com,2012-05-17:4879207:BlogPost:26021
2012-05-17T04:05:02.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><b>Notes:</b></p>
<div><ul>
<li>Had to work late. Missed martial arts class.</li>
<li><a href="http://www.youtube.com/watch?v=evnbcL6vEtw">Jim's video</a> made me realize that separating "Kettlebell" and "Martial Arts" in my logs is an artificial and pointless distinction. I am going to combine them into a category named "Training."</li>
</ul>
</div>
<div style="font-weight: bold;"><hr></hr></div>
<div><b><br></br></b></div>
<div><b>Training:</b><ul>
<li>Home: 7:00p…</li>
</ul>
</div>
<p><b>Notes:</b></p>
<div><ul>
<li>Had to work late. Missed martial arts class.</li>
<li><a href="http://www.youtube.com/watch?v=evnbcL6vEtw">Jim's video</a> made me realize that separating "Kettlebell" and "Martial Arts" in my logs is an artificial and pointless distinction. I am going to combine them into a category named "Training."</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Training:</b><ul>
<li>Home: 7:00p</li>
<li style="list-style: none; display: inline;"><ul>
<li>Three ladders of:</li>
<li style="list-style: none; display: inline;"><ul>
<li>Super sets of</li>
<li style="list-style: none; display: inline;"><ul>
<li>3-5 long cycle presses @ 20kg</li>
<li>3-5 ring rows.
</li>
<li style="list-style: none; display: inline;"><ul>
<li>Struggled with the rows a bit. I can get about three, before I need to bend my knees about 45 degrees.</li>
<li>Figured out that holding onto the bar rather than the rings is easier on my hands. Bar is wider.</li>
</ul>
</li>
</ul>
</li>
</ul>
</li>
<li>12 rounds of</li>
<li style="list-style: none; display: inline;"><ul>
<li>Having Jacob call out either
</li>
<li style="list-style: none; display: inline;"><ul>
<li>10 reps of one or two handed swings @ 20kg or</li>
<li>10-20 stance/punch/kick combination</li>
</ul>
</li>
</ul>
</li>
</ul>
</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li><span>8:00a - Noon:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>50g. Whey MRM All Natural Whey protein</li>
<li>Three strips bacon</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1g. Magnesium, 5g. Coconut oil caps</span></span></li>
<li>Black coffee</li>
</ul>
</li>
<li><span>Noon - 4:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Salad with grilled chicken, peppers, tomatoes, white balsamic vinegar, Lucini garlic olive oil</li>
<li>Handful of pine nuts</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Four Oberto classics pepperoni</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></li>
</ul>
</li>
</ul>
<ul>
<li><span>4:00p - 10:00p:</span><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two Oberto classics pepperoni</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">One chicken habanero sausage</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Banana (post workout)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Paleo meatloaf</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Iced black decaf</span></li>
</ul>
</li>
</ul>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544767891?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2544767891?profile=original" width="640" class="align-full"/></a></p>
</div>
</div>
May 15th, 2012
tag:boisekettlebells.ning.com,2012-05-16:4879207:BlogPost:25923
2012-05-16T05:00:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<div style="font-weight: bold;"></div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Pretty sore today.</li>
<li>Learned a ton about the stances and front snap kick from Sisuk Peel. Good stuff.</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Rest day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>White Lion Kajukenbo - 5:00p</li>
<li>Instructor: Sisuk David Peel</li>
<li>Stances, including horse stance for one minute at a time</li>
<li>Five point blocks</li>
<li>Front snap kicks</li>
<li>Karate/Kung-Fu punches</li>
<li>Eight basic stances</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li><span>8:00a - Noon:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Three lipo6</li>
<li>Handful of marcona almonds</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1g. Magnesium, 5g. Coconut oil caps</span></span></li>
<li>Black coffee</li>
</ul>
</li>
<li><span>Noon - 4:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Six small boneless chicken thighs cooked in coconut oil, white balsomic vinigar and Pride of Szeged chicken rub</li>
<li>Banana</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Small handful of marcona almonds</span></li>
<li>50g. BodyBuilding.com Strawberry Whey</li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li><span>4:00p - 10:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Paleo bangers & mash (sausage, coconut oil, onions, mushrooms, almond flour, chicken stock, balsamic vinegar, mashed cauliflower)</span></li>
<li>Steamed broccoli</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Three small boneless chicken thighs cooked in coconut oil, white balsomic vinigar and Pride of Szeged chicken rub</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Syntha-6 protein bar (not a super great choice, was a free sample and I wanted to try it).</span></li>
</ul>
</li>
</ul>
</div>
<a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768167?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2544768167?profile=original" width="640" class="align-full"/></a><br/>
<div><hr/></div>
</div>
May 14th, 2012
tag:boisekettlebells.ning.com,2012-05-15:4879207:BlogPost:26013
2012-05-15T05:00:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
<div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Hiked Table Rock yesterday. A little sore.</li>
<li>High carb/sugar weekend. Yummy, but it was lousy feeling hungry all the time. When I run very low carb (VLC) I am almost never hungry. Amazing the difference nutrition makes.</li>
<li>Starting new VLC cycle at lunchtime today and run with it until Father's Day weekend (June 15th).</li>
<li>I am going to not worry about artificial sweeteners in my whey this cycle and see how it goes.</li>
<li style="list-style: none; display: inline;"><ul>
<li>The MRM protein without artificial sweeteners in great, but I have a bunch of other protein around that needs to get used, and the MRM is pricy...</li>
</ul>
</li>
<li>Back handled the exercise well. Think I am on the mend.
</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Home in garage - Noon workout</li>
<li>Five sets of</li>
<li style="list-style: none; display: inline;"><ul>
<li>Two minutes double kettlebell long cycle jerk @ 12kg</li>
<li>One minute rest between sets</li>
</ul>
</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>White Lion Kajukenbo - 5:00p</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span>Sibak Conner and
<span>Sibak</span> Snyder <span>lead the class</span></span></span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span>Practiced stances</span></span></li>
<li>Punches and hi-low punches</li>
<li>Five point blocks</li>
<li>Clock dance</li>
<li>Eight basic stances</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li><span>8:00a - Noon:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Finishing up Mother's Day treats</li>
</ul>
</li>
<li><span>Noon - 4:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li><span>50g. Whey MRM All Natural Whey protein, cocoa</span></li>
<li><span>Black coffee</span></li>
</ul>
</li>
</ul>
<ul>
<li><span>4:00p - 10:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Big grilled steak with rub of salt, pepper, ground mustard and hot sauce</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Steamed brussel sprouts</span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768517?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2544768517?profile=original" width="640" class="align-full"/></a><br/></div>
Svitlana
tag:boisekettlebells.ning.com,2012-05-14:4879207:BlogPost:26009
2012-05-14T22:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p>Interesting how she does like a quarter turn on her upper body as the kettlbell comes down...</p>
<p></p>
<p><a href="http://youtu.be/xbEGX4F-c2Y">http://youtu.be/xbEGX4F-c2Y</a></p>
<p>Interesting how she does like a quarter turn on her upper body as the kettlbell comes down...</p>
<p></p>
<p><a href="http://youtu.be/xbEGX4F-c2Y">http://youtu.be/xbEGX4F-c2Y</a></p>
May 10th, 2012
tag:boisekettlebells.ning.com,2012-05-11:4879207:BlogPost:25787
2012-05-11T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="2080"></a>
</p>
<div>
<table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="2080"></a>
</p>
<div>
<table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Back started feeling better today. Yay.</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Recovery Day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>None</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li><span>8:00a - Noon:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>50g. Whey MRM All Natural Whey protein, cocoa</li>
<li><span>Two strips bacon</span></li>
<li><span>Black coffee</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1g. Magnesium, 2000iu Vitamin D, 1g. Tribulus</span></li>
</ul>
</li>
<li><span>Noon - 4:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li><span>Mongolian BBQ, beef & veggies, no sauces or oils</span></li>
<li><span>Unsweetened iced tea</span></li>
<li><span>Four Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span>Three handfuls of marcona almonds
</span></li>
<li><span>Black coffee</span></li>
</ul>
</li>
</ul>
<ul>
<li><span>4:00p - 10:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Paleo BBQ chicken</li>
<li>One sausage</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Six Tassos garlic & jalapeño stuffed olives</span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/>
<br/>
</div>
</div>
May 9th, 2012
tag:boisekettlebells.ning.com,2012-05-10:4879207:BlogPost:25684
2012-05-10T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="2072"></a>
</p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
<b>Notes:</b></div>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div><ul>
<li>Managed to get some yard work done despite back pain.</li>
<li>We rescued a lost baby duck.…</li>
</ul>
</div>
</div>
</div>
<p><a name="2072"></a>
</p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
<b>Notes:</b></div>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div><ul>
<li>Managed to get some yard work done despite back pain.</li>
<li>We rescued a lost baby duck. Kids are delighted.</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Recovery Day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Recovery Day</span></li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li><span>8:00a - Noon:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>50g. Whey MRM All Natural Whey protein, cocoa</li>
<li><span>Three strips bacon</span></li>
<li><span>Black coffee</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1g. Magnesium, 2000iu Vitamin D, 1g. Tribulus</span></li>
</ul>
</li>
<li><span>Noon - 4:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Romaine salad with chicken, bacon, egg, tomatoes, white balsamic vinegar, Lucini garlic olive oil.</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Three handfuls of marcona almonds
</span></li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li><span>4:00p - 10:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li><span>Four Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span>One paleo biscuit (almond flour, coconut flour, egg white, butter, baking powder)</span></li>
<li><span>Paleo sausage gravy (sausage, arrowroot powder, coconut milk, sage, cayenne pepper, black pepper, salt)</span></li>
<li><span>Steamed mixed veggies with grass fed butter</span></li>
<li><span>50g. Whey Vanilla MRM All Natural Whey protein</span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
</div>
</div>
May 8th, 2012
tag:boisekettlebells.ning.com,2012-05-09:4879207:BlogPost:25680
2012-05-09T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="2028"></a>
</p>
<div>
<table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
…</div>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="2028"></a>
</p>
<div>
<table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Back is still really bothing me.
</li>
<li>Managed to get some yard work done, and we picked up our pigs.</li>
<li>Kids named pigs "Horns Rimmed Pig" and "Delicious Bacon Pig"</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Recovery Day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>None</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li><span>8:00a - Noon:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>50g. Whey MRM All Natural Whey protein, cocoa</li>
<li><span>Three strips bacon</span></li>
<li><span>Black coffee</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1g. Magnesium, 2000iu Vitamin D, 1g. Tribulus</span></li>
</ul>
</li>
<li><span>Noon - 4:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Mongolian BBQ, beef & veggies, no sauces or oils</li>
<li>Unsweetened iced tea</li>
<li><span>Four Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span>Three handfuls of marcona almonds
</span></li>
<li><span>Black coffee</span></li>
</ul>
</li>
</ul>
<ul>
<li><span>4:00p - 10:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Handfuls of marcona almonds
</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two chicken habanero sausages</span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/>
<div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768075?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2544768075?profile=original" width="653" class="align-full"/></a></div>
<div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768075?profile=original" target="_self"></a><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768302?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2544768302?profile=original" width="653" class="align-full"/></a></div>
</div>
</div>
May 7th, 2012
tag:boisekettlebells.ning.com,2012-05-08:4879207:BlogPost:25581
2012-05-08T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="1990"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<br></br>
<br />
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="1990"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<br/>
<br />
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Still deciding what to do about my back. It feels like it is hurt. It hurts to walk and sit. But I can still do exercise once it gets going. It is odd. Don't like it.</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Rest day</li>
</ul>
</div>
<div><div><br/></div>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Rest day</li>
</ul>
<div><br/></div>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li><span>8:00a - Noon:</span></li>
<li style="list-style: none; display: inline"><ul>
<li><span>2 Lipo6 caps</span></li>
<li><span>50g. Whey MRM All Natural Whey protein, cocoa</span></li>
<li><span>Two strips bacon</span></li>
<li><span>Black coffee</span></li>
<li><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1g. Magnesium, 1g. Tribulus</span></li>
</ul>
</li>
<li><span>Noon - 4:00p:</span></li>
<li style="list-style: none; display: inline"><ul>
<li><span>Four Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span>Two handfuls of marcona almonds</span></li>
</ul>
</li>
</ul>
<ul>
<li><span>4:00p - 10:00p:</span></li>
<li style="list-style: none; display: inline"><ul>
<li><span>Two Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span>Two handfuls of marcona almonds</span></li>
<li><span>1.5g Kre-Alkalyn creatine</span></li>
<li><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Paleo bangers & mash (sausage, coconut oil, mushrooms, almond flour, chicken stock, balsamic vinegar, mashed cauliflower)</span></li>
</ul>
</li>
</ul>
<div><br/></div>
<div><hr/></div>
</div>
</div>
<br/><div><br/></div>
</div>
</div>
May 6th, 2012
tag:boisekettlebells.ning.com,2012-05-07:4879207:BlogPost:25773
2012-05-07T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="1985"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="1985"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>6.5 hours of yard work after kettlebells</li>
<li>Very sore</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>At Idaho Kettlebell</li>
<li style="list-style: none; display: inline;"><ul>
<li>Three one minute sets of one handed GS swings @ 16kg</li>
<li style="list-style: none; display: inline;"><ul>
<li>Switched hands after 30 seconds</li>
<li>One minute rest between sets</li>
<li>30 rpm</li>
</ul>
</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">One one minute set of o</span>ne handed GS swings @ 16kg after about three minute rest</li>
<li style="list-style: none; display: inline;"><ul>
<li>Jim did a sample set while I rested to show me some techniques to improve my swings</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Switched hands after 30 seconds</span></li>
<li>30 rpm</li>
</ul>
</li>
<li>Three two minute sets of double long cycle jerks @ 12kg</li>
<li style="list-style: none; display: inline;"><ul>
<li>One minute rest between sets</li>
<li>16 rpm (15 on the last set)</li>
</ul>
</li>
<li>Three one minute sets of double half snatch @ 12kg</li>
<li style="list-style: none; display: inline;"><ul>
<li>One minute rest between sets</li>
<li>10 rpm</li>
</ul>
</li>
</ul>
</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Rest Day</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein, cocoa</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two eggs, peppers, onions, garlic</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Three strips bacon</span></li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Five Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two handfuls of marcona almonds</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Four Tassos garlic & jalapeño stuffed olives</span></span></li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li>Paleo meatloaf</li>
<li>Onions grilled in coconut oil</li>
<li>Handful of marcona almonds</li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/>
</div>
</div>
May 5th, 2012
tag:boisekettlebells.ning.com,2012-05-06:4879207:BlogPost:25815
2012-05-06T04:49:41.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="3068"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<br></br><div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="3068"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<br/><div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Went to Avengers (so totally awesome!) and didn't cheat on sugar detox.</li>
<li>Really struggling with not being hungry.</li>
<li>I've heard Rob Wolff say that this sort of nutrition is pretty much guaranteed to produce that effect. Guess it's true.</li>
<li>Energy level is pretty low too. Hopefully my workout at Idaho Kettlebells tomorrow will help kick start things.</li>
</ul>
</div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Recovery day</li>
</ul>
</div>
<div><div><br/></div>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Recovery Day</li>
</ul>
<div><br/></div>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline"><ul>
<li><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein, cocoa</span></li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline"><ul>
<li>Three chicken habenero sausages</li>
<li><span>Black coffee</span></li>
</ul>
</li>
</ul>
<ul>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline"><ul>
<li><span>Five Oberto classics pepperoni (gluten & MSG free) (movie snack)</span></li>
<li><span>Several handfuls of marcona almonds (movie snack)</span></li>
<li><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Tassos garlic & jalapeño stuffed olives</span></li>
<li><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein, cocoa</span></li>
<li><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1.2g. Magnesium, 1g. Tribulus,</span> 3g. Melatonin</span></span></li>
</ul>
</li>
</ul>
<div><br/></div>
<div><hr/></div>
</div>
</div>
<br/><div><br/></div>
</div>
</div>
May 4th, 2012
tag:boisekettlebells.ning.com,2012-05-05:4879207:BlogPost:25813
2012-05-05T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="3045"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="3045"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Having trouble getting back in the swing of things... :(</li>
</ul>
</div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b><br/></b></span></div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Recovery day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Recovery Day</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li>Three strips bacon</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein, cocoa</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 2000iu Vitamin D, 1g. Magnesium, 1g. Tribulus</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></li>
</ul>
</li>
</ul>
<ul>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li>Large grilled chicken breast, coconut oil</li>
<li>Oven roasted fresh veggies cooked in coconut oil</li>
<li><span>Five Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span>Handful of marcona almonds</span></li>
<li><span>Black coffee</span></li>
</ul>
</li>
</ul>
<ul>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li>6oz grilled steak</li>
<li>Steamed Broccoli</li>
<li>Steamed Asparagus</li>
<li>Handful of pine nuts</li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/>
</div>
</div>
May 3rd, 2012
tag:boisekettlebells.ning.com,2012-05-04:4879207:BlogPost:25810
2012-05-04T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="1887"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="1887"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Was stuck at one computer or another all day.</li>
<li>Weird nutrition day. Not enough calories.</li>
<li>Didn't get a workout in, but another recovery day for my back isn't going to hurt anything.</li>
</ul>
</div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b><br/></b></span></div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Recovery day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Recovery Day</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein, cocoa</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Handful of marcona almonds</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">3g. Fish oil, 2000iu Vitamin D, 1g. Magnesium, 1g. Tribulus, 5g. Coconut oil (caps)</span></li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li>Two habanero chicken sausages</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Five Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Handful of marcona almonds</span></span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></li>
</ul>
</li>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span>Three Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span>Handful of marcona almonds</span></li>
</ul>
</li>
<li>Black coffee</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/>
</div>
</div>
May 2nd, 2012
tag:boisekettlebells.ning.com,2012-05-03:4879207:BlogPost:25397
2012-05-03T04:01:42.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="2987"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="2987"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Back feels much better today. Going to take one more recovery day, then try some light kettlebell tomorrow.</li>
</ul>
</div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b><br/></b></span></div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Recovery day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Recovery Day</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein, Organic cocoa</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Three Oberto classics pepperoni (gluten & MSG free)</span></span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">3g. Fish oil, 2000iu Vitamin D, 1g. Magnesium, 1g. Tribulus</span></li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Beef Pad Prik King (ginger, onions, peppers, snow peas, Thai long beans, bamboo, carrots, curry)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></li>
</ul>
</li>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Paleo chili</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Oven roasted veggies (left over from last night)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Big handful of marcona almonds</span></span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1.2g. Magnesium, 1g. Tribulus,</span> 3g. Melatonin</span></span></span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/>
</div>
</div>
May 1st, 2012
tag:boisekettlebells.ning.com,2012-05-02:4879207:BlogPost:25746
2012-05-02T03:30:28.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="2802"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="2802"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Back continues to improve, but still feeling tweaked. Going to take another recovery day.</li>
</ul>
</div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b><br/></b></span></div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Recovery day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Recovery Day</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein, Organic cocoa</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Three Oberto classics pepperoni (gluten & MSG free)</span></span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">3g. Fish oil, 2000iu Vitamin D, 1g. Magnesium, 1g. Tribulus</span></li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Large grilled chicken cooked in bacon fat, Pride of Szeged chicken rub & white wine vinegar</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Three strip bacon</span></li>
<li>Oven grilled veggies (left over from last night)</li>
<li>Three big handfuls of marcona almonds</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Three Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></span></li>
</ul>
</li>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li>One paleo biscuit (almond flour, coconut flour, egg white, butter, baking powder)</li>
<li>Paleo sausage gravy (sausage, arrowroot powder, coconut milk, sage, cayenne pepper, black pepper, salt)</li>
<li>Oven roasted veggies cooked in coconut oil & fresh rosemary, salt, pepper</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil, 1.2g. Magnesium, 1g. Tribulus,</span> 3g. Melatonin</li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/>
<div><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768776?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2544768776?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></div>
</div>
</div>
April 30th, 2012
tag:boisekettlebells.ning.com,2012-05-01:4879207:BlogPost:25389
2012-05-01T03:22:45.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="2761"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="2761"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Back is a little better, but still feeling tweaked today.</li>
</ul>
</div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b><br/></b></span></div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Recovery day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Recovery Day</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g. Whey MRM All Natural Whey protein, Organic cocoa, Creatine, Glutamine</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">3g. Fish oil, 2000iu Vitamin D, 1g. Magnesium</span></li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li>Beef Pad Prik King (ginger, onions, peppers, snow peas, Thai long beans, bamboo, carrots, curry)</li>
<li>Unsweetened iced tea</li>
<li>40g. Whey MRM All Natural Whey protein</li>
</ul>
</li>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Four Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Paleo Meatloaf (grass fed beef)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Oven grilled veggies, cooked in bacon fat & rosemary</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">1g. Tribulus, 3g. Fish oil, 3g. Melatonin</span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/>
</div>
</div>
April 29th, 2012
tag:boisekettlebells.ning.com,2012-04-30:4879207:BlogPost:25564
2012-04-30T04:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><a name="1178"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p><a name="1178"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Completed a WKC Pentathlon! Fairly brutal. :)</li>
<li>Tweaked my back a bit. Hobbling around a little later in the day. However it is on the opposite side that I usually tweak it. It also feels more muscular than spinal.</li>
</ul>
</div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b><br/></b></span></div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Idaho Kettlebells - 11:00am</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Pentathlon - All one bell @ 16kg. Switched sides at will</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Clean: six minutes continuous / 111 reps</li>
<li>Five minute rest</li>
<li>Long cycle press: six minutes continuous / 54 reps</li>
<li>Five minute rest</li>
<li>Jerk: six minutes continuous / 65 reps</li>
<li>Five minute rest</li>
<li>Half snatch: six minutes continuous / 67 reps</li>
<li>Five minute rest</li>
<li>Push press: six minutes continuous / 60 reps</li>
</ul>
</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Rest day</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Grilled chicken breast cooked in bacon fat, coconut oil, white wine vinegar, Simply Organic chicken seasoning</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two strips bacon</span></li>
<li>Black coffee</li>
</ul>
</li>
</ul>
<ul>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">50g Whey/Egg protein, Organic cocoa, Creatine, Glutamine</span></span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Paleo bangers & mash (sausage, coconut oil, mushrooms, almond flour, chicken stock, balsamic vinegar, mashed cauliflower)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">2000iu Vitamin D, 1g. Tribulus, 3g. Fish oil</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Four cashews</span></li>
</ul>
</li>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li>60g Whey/Egg protein, Organic cocoa, Creatine, Glutamine</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Four Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two big handfuls marcona almonds</span></span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Six Tassos garlic & jalapeño stuffed olives</span></span></span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/>Had a little trouble getting a good picture. Arms were shaking... :)
<div><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768288?profile=original" target="_self"><img src="http://storage.ning.com/topology/rest/1.0/file/get/2544768288?profile=original" width="460" class="align-full"/></a></div>
</div>
</div>
April 28th, 2012
tag:boisekettlebells.ning.com,2012-04-29:4879207:BlogPost:25386
2012-04-29T04:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p></p>
<p><a name="2212"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs…</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<p></p>
<p><a name="2212"></a></p>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p></p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Kettlebell workout with Carol</li>
<li>Took my own bells to the gym.</li>
</ul>
</div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b><br/></b></span></div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Idaho Athletic Club 6:30p</li>
<li>Double half-snatch @ 12kg / 10rpm</li>
<li style="list-style: none; display: inline;"><ul>
<li>One minute exercise / Two minutes rest</li>
<li>Two minutes exercise / One minute rest</li>
<li>One minute exercise / One minute rest</li>
<li><span>One minute exercise / One minute rest</span></li>
<li><span>One minute exercise / One minute rest</span></li>
<li><span>90 seconds exercise / 90 seconds rest</span></li>
<li><span>90 seconds exercise / 90 seconds rest</span></li>
<li><span>One minute exercise / One minute rest</span></li>
</ul>
</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Rest day</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Five Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two handfuls marcona almonds</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">40g. MRM All Natural Vanilla Whey, Organic cocoa</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></li>
</ul>
</li>
</ul>
<ul>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">2000iu Vitamin D, 1g. Tribulus, 1.2g. Magnesium, 3g. Fish oil</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">Grilled chicken breast cooked in bacon fat, coconut oil, white wine vinegar, Simply Organic chicken seasoning</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">Black coffee</span></li>
</ul>
</li>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li>60g Whey/Egg protein, Organic cocoa, Creatine, Glutamine</li>
<li><a href="https://www.evernote.com/pub/elitusprime/recipes#b=03be450d-7db7-4857-a7e1-5c77d0b88579&n=78216fcd-36a3-4810-808f-52c38c4cf502">Spice Rub Crock Pot Chicken</a></li>
<li>Mixed fresh oven roasted veggies with grass fed butter & fresh rosemary</li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two handfuls marcona almonds</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Six Tassos garlic & jalapeño stuffed olives</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">1g. Tribulus</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Fish oil</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3g. Melatonin</span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
<br/> <a href="http://storage.ning.com/topology/rest/1.0/file/get/2544788507?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2544788507?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></div>
</div>
April 27th, 2012
tag:boisekettlebells.ning.com,2012-04-28:4879207:BlogPost:25381
2012-04-28T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
<p> …</p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
<p> </p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Ended up being trapped at work all day. Nutrition was weird. No cheating, but not much variety or super high quality. Glad it was a scheduled rest day.</li>
</ul>
</div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b><br/></b></span></div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Rest day</li>
</ul>
</div>
<div><hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>Rest day</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Two handfuls marcona almonds</span></span></li>
<li>40g. MRM All Natural Vanilla Whey</li>
<li>2000iu Vitamin D, 1g. Tribulus, 1g. Magnesium, 3g. Fish oil</li>
<li>Black coffee</li>
</ul>
</li>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span>Two Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span>Two handfuls marcona almonds</span></li>
<li><span>40g. MRM All Natural Vanilla Whey, Organic cocoa</span></li>
<li><span>Big grilled chicken breast</span></li>
<li><span>Three strips grilled steak</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></li>
</ul>
</li>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span>Three Oberto classics pepperoni (gluten & MSG free)</span></li>
<li><span>Three handfuls marcona almonds</span></li>
<li><span>Three strips bacon</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">60g. MRM All Natural Vanilla Whey, Organic cocoa</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Black coffee</span></span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
</div>
</div>
April 26th, 2012
tag:boisekettlebells.ning.com,2012-04-27:4879207:BlogPost:25370
2012-04-27T01:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p> …</p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"></div>
</div>
</div>
<div><table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
</div>
<p> </p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b>Notes:</b></span></div>
<div><ul>
<li>Had to be at work at 6:00a today. Two hours earlier than normal.</li>
<li>Because people were coming in early, there were donuts and bagels everywhere. My sweet, sweet wife made a special trip to deliver me bacon to help me avoid temptation. :-D</li>
</ul>
</div>
<div style="font-weight: bold;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><b><br/></b></span></div>
<div style="font-weight: bold;"><hr/></div>
<div><b><br/></b></div>
<div><b>Kettlebell:</b><ul>
<li>Five rounds of:</li>
<li style="list-style: none; display: inline;"><ul>
<li>Two minutes of double long-cycle jerks @ 12kg</li>
<li>One minute rest between sets</li>
</ul>
</li>
</ul>
</div>
<div><div> </div>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>5:00p at White Lion Kajukenbo</li>
<li style="list-style: none; display: inline;"><ul>
<li>Instructor Sifu Joe Peel</li>
<li>Joint mobility exercises</li>
<li>Double punches</li>
<li>50 Jumping jacks</li>
<li>20 Push ups</li>
<li>40 Punch & crunch</li>
<li>Practiced Qin Na 1-5</li>
</ul>
</li>
</ul>
<div> </div>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>6:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li>2 Lipo6 Black Caps</li>
<li>40g. MRM All Natural Vanilla Whey, Organic cocoa</li>
<li>2000iu Vitamin D, 1g. Tribulus, 1g. Magnesium</li>
<li>Six strips bacon</li>
</ul>
</li>
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Homemade preworkout (2g. Citrulline Malate, 1g. Taurine, 1T. Beta Alanine, 1T. BCAA, 3 caps Lipo6, 1t. Creatine)</span></li>
<li><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="border-collapse: separate; color: #000000; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">40g. MRM All Natural Vanilla Whey, Organic cocoa, 1t. Creatine, 1t.Glutamine</span></span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">Spinach salad with grilled chicken (cooked in bacon fat, Pride of Szeged chicken rub & white wine vinegar), two strip bacon, hard boiled egg, peppers, olives, grape tomatoes, white balsamic vinegar, Lucini garlic olive oil.</span></span></span></li>
</ul>
</li>
<li>4:00p - 10:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li>Two handfuls marcona almonds</li>
<li>Two Oberto classics pepperoni (gluten & MSG free)</li>
<li>Paleo bangers & mash (sausage, coconut oil, mushrooms, almond flour, chicken stock, balsamic vinegar, mashed cauliflower)</li>
<li>Six Tassos garlic & jalapeno stuffed olives</li>
<li><span>1g. Tribulus</span></li>
<li><span>3g. Fish oil</span></li>
<li><span>3g. Melatonin</span></li>
</ul>
</li>
</ul>
<div> </div>
<div><hr/></div>
</div>
</div>
</div>
</div>
<p></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768489?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2544768489?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544789722?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2544789722?profile=RESIZE_1024x1024" width="750" class="align-full"/></a></p>
April 25th, 2012
tag:boisekettlebells.ning.com,2012-04-26:4879207:BlogPost:25730
2012-04-26T03:00:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
<p> </p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div><b>Kettlebell:</b></div>
<div><ul>
<li>8:15p: Outside</li>
<li style="list-style: none; display: inline;"><ul>
<li>5x10 double kettlebell squats @…</li>
</ul>
</li>
</ul>
</div>
</div>
</div>
<table bgcolor="#D4DDE5" border="0">
<tbody><tr><td><b>Source:</b></td>
<td><a href="https://www.evernote.com/pub/elitusprime/fitnesslogs"><i>https://www.evernote.com/pub/elitusprime/fitnesslogs</i></a></td>
</tr>
</tbody>
</table>
<p> </p>
<div><div style="word-wrap: break-word; -webkit-nbsp-mode: space; -webkit-line-break: after-white-space;"><div><b>Kettlebell:</b></div>
<div><ul>
<li>8:15p: Outside</li>
<li style="list-style: none; display: inline;"><ul>
<li>5x10 double kettlebell squats @ 2x45lb</li>
<li style="list-style: none; display: inline;"><ul>
<li>2-3 minute rest between sets</li>
</ul>
</li>
<li>One mile jog</li>
<li><span style="border-collapse: separate; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3x10 double kettlebell squats @ 2x45lb</span></li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="border-collapse: separate; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">3-4 minute rest between sets</span></li>
<li><span style="border-collapse: separate; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Wanted to get five sets in, but I was getting pretty smoked and form was starting to go. Decided to call it good before I did something dumb.</span></li>
</ul>
</li>
</ul>
</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Martial Arts:</b><br/></span><ul>
<li>5:00p: <a href="http://fsda.net/">White Lion Kajukenbo</a> - Class taught by <span>Sibak Ted</span> <span>Snyder</span></li>
<li style="list-style: none; display: inline;"><ul>
<li>Practiced clock dance with emphasis on using the moves to avoid strikes.</li>
<li>Practiced using the moves while another student punched at our chest.</li>
<li>Practiced Pinion 1</li>
<li>First time I got to really practice a pinion. Fun!</li>
</ul>
</li>
</ul>
<hr/><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><b>Nutrition:</b></span><div><ul>
<li>8:00a - Noon:</li>
<li style="list-style: none; display: inline;"><ul>
<li style="border-collapse: separate; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; text-transform: none; white-space: normal; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">Black coffee</span></li>
<li style="border-collapse: separate; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; text-transform: none; white-space: normal; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">60g MRM Vanilla All Natural Whey, Organic Cocoa</span></li>
<li style="border-collapse: separate; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; text-transform: none; white-space: normal; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;"><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">4000iu Vitamin D, 5g. Coconut Oil (caps), 1g. Magnesium, 1g. Tribulus</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">Small handful of marcona almonds</span></li>
</ul>
</li>
</ul>
<ul style="border-collapse: separate; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; text-transform: none; white-space: normal; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">
<li>Noon - 4:00p:</li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">Spinach salad with grilled chicken (cooked in bacon fat, Pride of Szeged chicken rub & white wine vinegar), two strip bacon, hard boiled egg, peppers, olives, grape tomatoes, Annie's organic red wine & olive oil dressing.</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">50g MRM Vanilla All Natural Whey, Organic Cocoa, 1T. Creatine, 1T. Glutamine</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><span style="border-collapse: separate; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-align: -webkit-auto; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; -webkit-text-decorations-in-effect: none; -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px;">Small handful of marcona almonds</span></span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">Black coffee</span></li>
</ul>
</li>
</ul>
<ul>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">4:00p - 10:00p:</span></li>
<li style="list-style: none; display: inline;"><ul>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">Homemade preworkout (2g. Citrulline Malate, 1g. Taurine, 1T. Beta Alanine, 1T. BCAA, 3 caps Lipo6)</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">40g MRM Vanilla All Natural Whey, 1T. Creatine, 1T. Glutamine, 1T. Organic Cocoa</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;"><a href="http://goo.gl/1Coz2">Puerto Rican Beef</a> (without yams)</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">1g. Tribulus</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">3g. Fish oil</span></li>
<li><span style="orphans: 2; text-align: -webkit-auto; text-indent: 0px; widows: 2; -webkit-text-decorations-in-effect: none;">3g. Melatonin</span></li>
</ul>
</li>
</ul>
<div><hr/></div>
</div>
</div>
</div>
</div>
April 24th, 2012
tag:boisekettlebells.ning.com,2012-04-25:4879207:BlogPost:25360
2012-04-25T03:11:24.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p><strong>Kettlebell:</strong></p>
<p>Grrr.. 25lb bells were missing at the stupid corporate gym, so I had to modify my plan to use heavier weight.</p>
<p>15 minute walk on treadmill (waiting for the room with the bells to open up)</p>
<p>Five rounds of:</p>
<p> - One minute double long-cycle jerk @ 35lb</p>
<p> - One minute rest</p>
<p><strong><br></br><br></br>Martial Arts:</strong></p>
<p></p>
<p><a href="http://www.youtube.com/watch?v=7b4OYD5Ttt0" target="_blank">Clock…</a></p>
<p><strong>Kettlebell:</strong></p>
<p>Grrr.. 25lb bells were missing at the stupid corporate gym, so I had to modify my plan to use heavier weight.</p>
<p>15 minute walk on treadmill (waiting for the room with the bells to open up)</p>
<p>Five rounds of:</p>
<p> - One minute double long-cycle jerk @ 35lb</p>
<p> - One minute rest</p>
<p><strong><br/><br/>Martial Arts:</strong></p>
<p></p>
<p><a href="http://www.youtube.com/watch?v=7b4OYD5Ttt0" target="_blank">Clock dance</a></p>
<p><strong><br/><br/>Nutrition:</strong></p>
<p><br/> <span style="text-decoration: underline;">8:00a - Noon:</span></p>
<p>2 Lipo6 Black Caps</p>
<p>60g MRM Vanilla All Natural Whey</p>
<p>1T. Organic Cocoa</p>
<p>4000iu Vitamin D</p>
<p>3g. Coconut Oil (caps)</p>
<p>1g. Magnesium</p>
<p>1g. Tribulus<br/> <br/> <span style="text-decoration: underline;">Noon - 4:00p:</span></p>
<p>Spinach salad with grilled chicken (cooked in bacon fat, Pride of Szeged chicken rub & white wine vinegar), two strip bacon, hard boiled egg, peppers, olives, grape tomatoes, Annie's organic red wine & olive oil dressing.</p>
<p>60g MRM Vanilla All Natural Whey</p>
<p>1T. Organic Cocoa</p>
<p>5g. Creatine</p>
<p>Black coffee<br/> </p>
<p><span style="text-decoration: underline;">4:00p - 10:00p:</span></p>
<p>Homemade preworkout (2g. Citrulline Malate, 1g. Taurine, 1T. Beta Alanine, 1T. BCAA, 16oz black coffee)</p>
<p>40g MRM Vanilla All Natural Whey, 1T. Creatine, 1T. Glutamine, 1T. Organic Cocoa</p>
<p>Two strips bacon</p>
<p>One grilled chicken breast (cooked in bacon fat, Pride of Szeged chicken rub & white wine vinegar)</p>
<p>1g. Tribulus</p>
<p>3g. Melatonin</p>
April 23rd, 2012
tag:boisekettlebells.ning.com,2012-04-24:4879207:BlogPost:25351
2012-04-24T02:00:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p>Kettlebell:<br></br> <br></br> Seven rounds (21 minutes) of:</p>
<p>- One minute (30 sec each side) single snatch @ 16kg</p>
<p>- Two minute jog</p>
<p>Lunch workout.</p>
<p>87° /sunny<br></br> <br></br> </p>
<p>Martial Arts:<br></br> <br></br> 50 Jumping jacks<br></br>
10 Push ups<br></br>
40 Body weight squats<br></br>
10 Jumping squats<br></br>
20 Punch & crunch<br></br>
Practiced eight basic stances<br></br>
</p>
<p>Nutrition:<br></br> <br></br> <span style="text-decoration: underline;">8:00a - Noon:</span></p>
<p>50g MRM Vanilla All…</p>
<p>Kettlebell:<br/> <br/>
Seven rounds (21 minutes) of:</p>
<p>- One minute (30 sec each side) single snatch @ 16kg</p>
<p>- Two minute jog</p>
<p>Lunch workout.</p>
<p>87° /sunny<br/> <br/>
</p>
<p>Martial Arts:<br/> <br/>
50 Jumping jacks<br/>
10 Push ups<br/>
40 Body weight squats<br/>
10 Jumping squats<br/>
20 Punch & crunch<br/>
Practiced eight basic stances<br/>
</p>
<p>Nutrition:<br/> <br/>
<span style="text-decoration: underline;">8:00a - Noon:</span></p>
<p>50g MRM Vanilla All Natural Whey</p>
<p>2t. Organic Cocoa</p>
<p>4000iu Vitamin D</p>
<p>5g. Coconut Oil (caps)</p>
<p>1g. Magnesium</p>
<p>1g. Tribulus</p>
<p>Black coffee<br/> <br/>
<span style="text-decoration: underline;">Noon - 4:00p:</span></p>
<p>50g MRM Vanilla All Natural Whey</p>
<p>2t. Organic Cocoa</p>
<p>1t. Creatine </p>
<p>Five Oberto Classics beef pepperoni</p>
<p>Black coffee</p>
<p><u><br/> <span style="text-decoration: underline;">4:00p- 10:00p:</span></u></p>
<p>Chicken breast cooked in coconut oil, Pride of Szeged chicken rub & white wine vinegar</p>
<p>Oven roasted fresh veggies, coconut oil, fresh rosemary, salt & pepper</p>
<p>Big handful of marcona almonds</p>
<p>1g. Tribulus</p>
<p>3g. fish oil</p>
<p>3g. Melatonin</p>
<p>Black decaf</p>
<p> </p>
<p><u><br/></u></p>
April 22nd, 2012
tag:boisekettlebells.ning.com,2012-04-23:4879207:BlogPost:25347
2012-04-23T05:14:28.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p>Kettlebells:<br></br> Double long-cycle jerk: 5x2min @ 12kg 8/rpm, one minute rest between sets</p>
<p>Double half snatch: 5x1min @ 12kg 12/rpm, one minute rest between sets<br></br> <br></br></p>
<p>Prep for 21 day sugar detox: Made salad kits for lunch for the week.</p>
<p> </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768610?profile=original" target="_self"><img class="align-center" src="http://storage.ning.com/topology/rest/1.0/file/get/2544768610?profile=RESIZE_1024x1024" width="750"></img></a></p>
<p> </p>
<p>(special guest appearance by "The Last Beer"…</p>
<p>Kettlebells:<br/> Double long-cycle jerk: 5x2min @ 12kg 8/rpm, one minute rest between sets</p>
<p>Double half snatch: 5x1min @ 12kg 12/rpm, one minute rest between sets<br/> <br/>
</p>
<p>Prep for 21 day sugar detox: Made salad kits for lunch for the week.</p>
<p> </p>
<p><a href="http://storage.ning.com/topology/rest/1.0/file/get/2544768610?profile=original" target="_self"><img width="750" src="http://storage.ning.com/topology/rest/1.0/file/get/2544768610?profile=RESIZE_1024x1024" width="750" class="align-center"/></a></p>
<p> </p>
<p>(special guest appearance by "The Last Beer" :))</p>
April 19th, 2012
tag:boisekettlebells.ning.com,2012-04-20:4879207:BlogPost:25607
2012-04-20T05:42:40.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p>Had to work late again, so missed martial arts. Still got a kettlebell workout in during the evening.<br/> <br/>
</p>
<p>Kettlebells:</p>
<p>5x10 double kettlebell half snatch @ 12kg</p>
<p>5x8 double kettlebell half snatch @ 12kg</p>
<p>5x6 double kettlebell half snatch @ 12kg</p>
<p>One minute rest between sets<br/></p>
<p>Had to work late again, so missed martial arts. Still got a kettlebell workout in during the evening.<br/> <br/>
</p>
<p>Kettlebells:</p>
<p>5x10 double kettlebell half snatch @ 12kg</p>
<p>5x8 double kettlebell half snatch @ 12kg</p>
<p>5x6 double kettlebell half snatch @ 12kg</p>
<p>One minute rest between sets<br/></p>
April 18th, 2012
tag:boisekettlebells.ning.com,2012-04-19:4879207:BlogPost:25333
2012-04-19T05:10:12.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p>Worked late and through lunch. Rest day.</p>
<p>Worked late and through lunch. Rest day.</p>
April 17th, 2012
tag:boisekettlebells.ning.com,2012-04-18:4879207:BlogPost:25326
2012-04-18T04:53:50.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p>Martial Arts:</p>
<p>-Practiced stances, horse, bow, cat</p>
<p>-Karate punches</p>
<p>-Kungfu punches</p>
<p>-Front snap kicks</p>
<p>-Round house kicks</p>
<p>-Side kicks</p>
<p><br/><br/></p>
<p>Kettlebells:</p>
<p>Five sets of</p>
<p>-Double long-cycle jerks @ 12kg / 7 RPM</p>
<p>-Two minutes exercise</p>
<p>-90 seconds rest</p>
<p>Martial Arts:</p>
<p>-Practiced stances, horse, bow, cat</p>
<p>-Karate punches</p>
<p>-Kungfu punches</p>
<p>-Front snap kicks</p>
<p>-Round house kicks</p>
<p>-Side kicks</p>
<p><br/><br/></p>
<p>Kettlebells:</p>
<p>Five sets of</p>
<p>-Double long-cycle jerks @ 12kg / 7 RPM</p>
<p>-Two minutes exercise</p>
<p>-90 seconds rest</p>
April 16th, 2012
tag:boisekettlebells.ning.com,2012-04-17:4879207:BlogPost:25511
2012-04-17T05:00:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p>Kettlebells:</p>
<p>5x10 double kettlebell half snatch @ 12kg</p>
<p>5x8 double kettlebell half snatch @ 12kg</p>
<p>5x6 double kettlebell half snatch @ 12kg</p>
<p>One minute rest between sets<br/> <br/>
</p>
<p>Martial Arts:</p>
<p>50 jumping jacks</p>
<p>Supermans</p>
<p>Bicycle crunches</p>
<p>Practiced Chin-Na 1-5</p>
<p>Kettlebells:</p>
<p>5x10 double kettlebell half snatch @ 12kg</p>
<p>5x8 double kettlebell half snatch @ 12kg</p>
<p>5x6 double kettlebell half snatch @ 12kg</p>
<p>One minute rest between sets<br/> <br/>
</p>
<p>Martial Arts:</p>
<p>50 jumping jacks</p>
<p>Supermans</p>
<p>Bicycle crunches</p>
<p>Practiced Chin-Na 1-5</p>
April 15th, 2012
tag:boisekettlebells.ning.com,2012-04-16:4879207:BlogPost:25318
2012-04-16T05:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p>Kettlebells:</p>
<p> </p>
<p>Five sets of</p>
<p>-Double long-cycle jerks @ 12kg / 7 RPM</p>
<p>-Two minutes exercise</p>
<p>-90 seconds rest<br/> <br/>
</p>
<p>Three sets of </p>
<p>-Five reps double kettlebell half snatches @ 12kg</p>
<p>-One minute rest</p>
<p>One set of </p>
<p>-10 reps double kettlebell half snatches @ 12kg</p>
<p> </p>
<p>Kettlebells:</p>
<p> </p>
<p>Five sets of</p>
<p>-Double long-cycle jerks @ 12kg / 7 RPM</p>
<p>-Two minutes exercise</p>
<p>-90 seconds rest<br/> <br/>
</p>
<p>Three sets of </p>
<p>-Five reps double kettlebell half snatches @ 12kg</p>
<p>-One minute rest</p>
<p>One set of </p>
<p>-10 reps double kettlebell half snatches @ 12kg</p>
<p> </p>
April 2nd, 2012
tag:boisekettlebells.ning.com,2012-04-03:4879207:BlogPost:24794
2012-04-03T02:30:00.000Z
Brent Brown
http://boisekettlebells.ning.com/profile/BrentBrown
<p>First day of Kajukenbo martial arts!</p>
<p> </p>
<p>MA:</p>
<p>30 jumping jacks</p>
<p>10 push ups</p>
<p>5 push ups, hold 10 seconds in down position</p>
<p>5 T-push ups</p>
<p>30 body weight squats</p>
<p>10 body weight squats with a jump</p>
<p>One minute superman</p>
<p>Fifteen minutes of <a href="http://www.youtube.com/watch?v=7b4OYD5Ttt0" target="_blank">clock dance</a></p>
<p>Fifteen minutes of <a href="http://www.youtube.com/watch?v=vHWaiszX0dQ" target="_blank">Pinion…</a></p>
<p>First day of Kajukenbo martial arts!</p>
<p> </p>
<p>MA:</p>
<p>30 jumping jacks</p>
<p>10 push ups</p>
<p>5 push ups, hold 10 seconds in down position</p>
<p>5 T-push ups</p>
<p>30 body weight squats</p>
<p>10 body weight squats with a jump</p>
<p>One minute superman</p>
<p>Fifteen minutes of <a href="http://www.youtube.com/watch?v=7b4OYD5Ttt0" target="_blank">clock dance</a></p>
<p>Fifteen minutes of <a href="http://www.youtube.com/watch?v=vHWaiszX0dQ" target="_blank">Pinion 1</a></p>
<p> </p>
<p>KB:</p>
<p>Five rounds of snatches @ 16kg</p>
<p>One minute each side</p>
<p>Two minute rest</p>
<p> </p>
<p> </p>
<p> </p>