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September 2011 Blog Posts (110)

9-30

Breakfast:

3 turk saus

2 eggs with a little shredded cheese and a slice of swiss chesse

 

Workout:

4 Rounds of:

50 tabata squats

440yd run

 

Lunch:

The other half of my chicken combo with added tomato and carrots

 

Snack:

1 tbs peanut butter

 

Dinner:

Went to a wedding tonight. They had amazing food. Had salad with a light drizzle of ranch, mixed veggies, and then the meat!!! YUM…

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Added by Pam Benedick on September 30, 2011 at 10:40pm — 1 Comment

September 30th, 20111

Workout:

  • Rest day

 

Previous Night's Sleep:

  • 9.5 hours

 

Nutrition:

 

Water: 0.5 gallons

 

8:00a - Noon:

Two…

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Added by Brent Brown on September 30, 2011 at 9:30pm — No Comments

Food/Training Log: September 30, 2011

FOOD LOG:

 

8:30-9:45AM

- 2 cups of coffee with a "single serving" creamer

9:45AM

- 1C plain greek yogurt with 1/2C fresh peach slices and cinnamon (Didn't experience adverse side effects with this combination. So that tells me the yogurt isn't…

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Added by Rachelle Lowder on September 30, 2011 at 7:24pm — 2 Comments

Workout and Food Log

Workout:

 

Well friends, I hit 265 lbs. on my deadlift, but the 275 just would not leave the ground.  I think I MAYBE got it a 1/2 inch off ground the 2nd try, but it just wouldn't budge.  BUT it gives me something to work towards after my next program. :)  Either way, I added 15 #'s to my one rep max, so yay!

 

I also did a few presses with the 44 lb., a few turkish get ups with the 35 lb., and a set of double front squats with the 53's.  They are…

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Added by Rachel Benedick on September 30, 2011 at 1:33pm — 1 Comment

TRAINING/NUTRITION BLOG: 9/29/11



TRAINING:

KETTLEBELL WINDMILLS

2 X 3 W/32KG

2 X 3 W/40KG



KETTLEBELL BENT PRESSES

2 X 3 W/32KG

2 X 2 W/40KG



12-MINUTE 'MANMAKER' IN THE PARKING LOT, ALTERNATING 2-ARM SWINGS (40KG) AND 140YD JOG.



NUTRITION LOG:

8am-

2 panax ginseng capsules



9am-

50gr whey protein

2000mg fish…

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Added by Jim B on September 29, 2011 at 11:30pm — No Comments

9-29

Breakfast:

3 Turk saus.

Coffee from Dutch Bros. (2% milk and sugar free syrup)

 

small handful of almonds

1/2 apple

 

Lunch:

1/2 can of chicken w/ a little mayo and shredded chesse sliced cucumber

 

Dinner:   Hotdog from Costco without the bun

Oh and one cookie from the samples....it was really good

 

With the half an apple, coffee and cookie from Costco I'm sure I met or exceeded the carb limit for…

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Added by Pam Benedick on September 29, 2011 at 9:33pm — 3 Comments

September 29th, 20111

Workout:

  • Five minutes TGU @ 16kg
  • 12 minutes of
    • 30 seconds of snatches (each side) @ 16kg
    • 60 seconds stepping (relaxed pace)
    • Six rounds
    • 60 second rest between third and fourth round

 

Previous Night's Sleep:

  • 9…
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Added by Brent Brown on September 29, 2011 at 9:00pm — No Comments

Workout and Food Log

Didn't post yesterday, but my nutrition was spot on with carbs in the 50-100 zone with no coffee creamer to start my day ;).

 

Today:

Workout:

6 rounds of...

5 double front squats with the 26's

8 swings with the 62 lb

Rest 1 minute

 

6 rounds of...

5 double presses with the 26's

5 burpees

Rest 1 minute

 

Food Log:

Breakfast:

I taught preschool today, so skipping the coffee was not…

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Added by Rachel Benedick on September 29, 2011 at 8:38pm — 2 Comments

Food/Training Log: September 29, 2011

 

FOOD LOG:

 

7:00AM

- Cup of coffee with a "single serving" white chocolate mocha creamer

8:17AM

- 3 eggs scrambled in butter

- 1 slice of spelt bread with butter & cinnamon

- Another cup of coffee with a little…

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Added by Rachelle Lowder on September 29, 2011 at 8:00pm — 2 Comments

September 28th, 20111

Workout:

  • Max rounds in 20 minutes of
    • Three thrusters (each side) @ 20kg
    • Ten two-handed swings @ 28kg
    • Brisk walk down the street and back
  • Got in five rounds
    • Jim: Is that a good pace? Or should I pick it up a bit?

 …

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Added by Brent Brown on September 28, 2011 at 10:02pm — 2 Comments

TRAINING/NUTRITION BLOG: 9/28/11



TRAINING:

1045am-

50 pullups on rings

50 hindu pushups

Five of each every minute for 10 minutes. Pullups on the rings really add another dimension. The wrists don't feel the stress, and I feel more ROM. They seem to tax the grip more too.



630pm-

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING,… Continue

Added by Jim B on September 28, 2011 at 10:00pm — 1 Comment

Food/Training Log: September 28, 2011

FOOD LOG:

 

7:00AM

- Cup of coffee with coconut milk and a packet of natural sweetener

8:30AM

- Peach slices with cinnamon

- 3 eggs scrambled in butter, seasoned with ground pepper

- A slice of spelt bread with butter & cinnamon…

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Added by Rachelle Lowder on September 28, 2011 at 7:42pm — 2 Comments

9-27

Breakfast:

3 turkey saus.

coffee with 2%milk and sugar free syrup

 

Lunch:

3/4 chicken burger

steamed veggies

 

Snack:

handful of almonds

 

Workout:

tabata set of 2 arm swings with 53 and then one arm swings with 35

tabata set of snatches w/26

tabata set of snatches mostly with the 35 some with the 26

 

Practiced the 2arm swing. Thank you Christa and Rachel for doing this for me. I…

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Added by Pam Benedick on September 27, 2011 at 11:20pm — No Comments

TRAINING/NUTRITION BLOG: 9/27/11



TRAINING:

11AM-

DEADLIFTS: 3X3 AT 365#.

Still very light. I will start to slowly put the weight back on next week. I will follow a modified Power to the People cycle.



KETTLEBELL WINDMILLS:

2 X 3 W/32KG

2 X 3 2/40KG



KETTLEBELL BENT PRESSES:

3 X 3 W/32KG

1 X 3 W/40KG



530PM-

TAEKWON-DO: 1 HOUR… Continue

Added by Jim B on September 27, 2011 at 10:00pm — 4 Comments

September 27th, 20111

Notes:

  • Still not 100% from the cold, but way better than I was yesterday

 

Workout:

  • Five super-sets of
    • Five reps bent over kettlebell rows @ 28kg
    • Five incline pushups (off a dumbbell rack)

 …

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Added by Brent Brown on September 27, 2011 at 9:30pm — No Comments

Workout and Food Log

Workout:

6 sets of 2 deadlifts at 200 lbs., getting ready for my new PR on Friday, hoping to hit 275!!

 

Tabata set of 1 handed swings for 4 minutes with the 44 lb.

Tabata set of snatches for 4 minutes with the 26 lb.

Tabata set of K2E, holy ouch! :)

 

Some swing tutorial and practice to make sure we are using the right form, a good review.  Got to swing the 88 lb. at the end for 10 reps, that was exciting!

 

Food…

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Added by Rachel Benedick on September 27, 2011 at 8:45pm — 1 Comment

Food/Training Log: September 27, 2011

FOOD LOG:

 

6:45AM

- Cup of coffee with the last tiny bit of creamer and some coconut milk

8:30AM

- 2 slices of bacon

- 2 eggs cooked in a little leftover bacon fat

- Slice of spelt bread with butter & cinnamon…

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Added by Rachelle Lowder on September 27, 2011 at 8:04pm — No Comments

TRAINING/NUTRITION LOG: 9/26/11

TRAINING:

1 MILE RUN

100 BURPEE PULLUPS (On rings)

1 MILE RUN



NUTRITION

7am-

3 German American Technologies Jetfuel, 120 liquid caps



8am-

50gr whey protein

2000mg fish oil

multivitamin



130pm-

3 eggs

2 big pieces of BBQ pork… Continue

Added by Jim B on September 26, 2011 at 10:30pm — No Comments

9-26

So I am really going to focus on my carb/protein intake this month. Even though I am not eating wheat I still think I get to many carbs and probably not enough protein. So I am going to try and keep track as much as possible for the next few weeks and see what happens.

Breakfast:

3 turk saus.    1 carb     13g protein

2 eggs             2g carb   12g protein

grated cheese        ?         ?

 

Workout:

Was supposed to be 4 min of presses 2 min…

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Added by Pam Benedick on September 26, 2011 at 9:43pm — 5 Comments

September 26th, 20111

Notes:

  • Still have not beat this cold. Chose exercises that wouldn't tax my respiratory system too heavily.

 

Workout:

  • Three sets of five reps of push presses @ 20kg
  • Five sets of one rep of push press @ 24kg
  • Three sets of five reps of goblet squats @ 20kg
  • Two…
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Added by Brent Brown on September 26, 2011 at 9:07pm — 3 Comments

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