Boise Kettlebell Lifting

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February 2013 Blog Posts (34)

Nutrition Workshop Event: "Simple Paleo Nutrition for Fat Loss and Muscle Gains"

Hey everyone, I am really looking forward to sharing this info. I have done this workshop in the past up at A2O Fitness in Boise and it was a big hit. This information took me long time to learn and will really help you. -Jim…

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Added by Jim B on February 13, 2013 at 3:00pm — No Comments

TRAINING/NUTRITION BLOG: 02/12/13

02/08

12 TAEKWON-DO HYUNGS: MAX EFFORT. 

02/09

REST DAY. 

Played with some barbell front squats until I realized I was being dumb and just asking for injury after my 9th training session for the week. 

02/10

75yd (+/-) hill sprints in the snow 10X. All out max effort. 

02/11

4 TAEKWON -DO HYUNGS: 4 X 50 KICKING DRILLS. 

02/12

10AM-

100 PULLUPS

100 RING DIPS

100 DOUBLE…

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Added by Jim B on February 12, 2013 at 11:00pm — No Comments

Training 2/12

Warm up: 

5 RDS

10x DL @ 135#

5x One arm C&P @ 50# KB ( ea. arm )

Work out:

1) 30x Mtn. Climber EMOM for 5 min.

2) 13x Pull up EMOM for 5 min.

3) 35# Towel Halo 30 sec. on/ 30 sec. off for 5 min.

4) 40' seated sled pull @ 105# - 2x EMOM for 5 min.

5) 25# Slam Ball throw ( anyhow ) 50m x 5

6) 100 x rope skip x 5

7) 15x Goblet Squat @ 50# KB EMOM for 5 min.

3 minutes rest between…

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Added by Hugh Rae on February 12, 2013 at 5:43pm — No Comments

Training 2/8

2/7  Day

2/8

Warm-up:

10 minutes: 20" Box Steps with 45# weight vest

Work out:

5 RDS:

1 minute KB swing @ 50#

10x Cauldron ea. arm @ 35#

15x Ankle to bar

20x Situp

20x Reverse Hyper

worked the  core and obliques pretty good.  looked forward to the swings each round.

Added by Hugh Rae on February 8, 2013 at 5:45pm — 1 Comment

TRAINING/NUTRITION BLOG: 02/07/13

TRAINING:

9AM-

20 MINUTES ALTERNATING 24KG DOUBLE KETTLEBELL SWINGS AND HINDU PUSHUPS

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

7am-

2 Hydroxycut Hardcore caps

500mg maca root

950am-

50gr Carnivore protein 

handful of raw almonds

fish oil

cod liver oil

2pm-

1 tbsp coconut oil

about 6oz of leftover chicken breast

4 eggs fried in coconut…

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Added by Jim B on February 8, 2013 at 9:00am — No Comments

TRAINING/NUTRITION BLOG: 02/06/13

TRAINING: 

02/05

10AM-

20 MINUTES ALTERNATING 24" BURPEE-BOX JUMPS AND PULLUPS

5PM-

16 TAEKWON-DO HYUNGS

02/06

NO TRAINING TODAY. REST DAY FOR THE WEEK. 

NUTRITION LOG:

02/06 only. Non-training day. 

7am-

2 Hydroxycut Hardcore caps

8am-

1 tbsp coconut oil

50gr Carnivore protein with 1 tbsp cinnamon

handful of raw almonds

4000iu fish…

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Added by Jim B on February 6, 2013 at 10:29pm — No Comments

Hugh's Horseman Training Program

Warm-up: 10/9/8/7/6/5/4/3/2/1

60# KB Swing

70# Push-press

Workout:

10x pull up

20x OH Press @ 70#

30x OHS @ 45#

40x Jumping Lunges ( 20 ea. )

1:30 Rope Skip

60x KB Swing @ 50#

70x DL @ 95#

80x Arm Haulers

90x Sit Up

100x Push Up

90x Flutter Kick

80x Mtn. Climber

70x Push-press @ 65#

60x Ball Slam @ 25#

1:30 Rope Skip

40x  KB Snatches @ 50#

30x…

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Added by Hugh Rae on February 6, 2013 at 7:00pm — No Comments

Quick Intro

My name is Hugh, I m 35 years old, and I just joined the 21st (  is that right? ) century.  What I mean is  tthis is the first time  I have written a blog or been part of a forum.  I don't even have a smart phone.  I am a lineman for the local utility, so that takes up a good portion of my day. My kids are grown and out of the house ( long story ), so I enjoy spending my spare time torturing myself in my garage gym. I have built a good portion of my equipment and purchased the rest.  I find…

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Added by Hugh Rae on February 6, 2013 at 6:09am — No Comments

Hugh's Horsemen Training Program

Warm up:  12min KB Complex @ 50#

consists of  one arm swing L to figure 8, one arm swing R to figure 8, L arm clean and press to R arm clean and press to R arm snatch, to L arm snatch.  KB will not be set down to rest.

Workout: 100x Curtis P's ( Fat Bar )

One rep. consists of a Hang Squat Clean to L leg lunge to R leg lunge to Push/press.

20x @ 75#

20x @ 65#

20x @ 55#

20x @ 50#

20x @ 45#

 The HSC's really…

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Added by Hugh Rae on February 5, 2013 at 6:07pm — No Comments

TRAINING/NUTRITION BLOG: 02/04/13

Don't forget: 

I have a Super Simple Paleo Nutrition Workshop planned for Feb. 23rd at 10am.

Nutrition is 90% of your training. 

TRAINING:

5PM-

TAEKWON-DO: 

4 HYUNGS

SETS OF BASIC KICKING DRILLS 4 SETS OF 50. 

645PM-

3 ROUNDS OF...

DEADLIFT @ 405# X 3

BOX JUMP @ 30" X 3

Zero rest between deadlift set and box jumps. A Strength-Power superset. 

3 minutes rest between…

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Added by Jim B on February 4, 2013 at 10:31pm — 2 Comments

Hugh's Horsemen Training Log

Warm up: 5 rounds

20x KB swing @ 50#

7x jumping lunge (ea. leg)

10x pushup

Workout: 20-15-10-5

80# sandbag get up

pushup

24" box jump (x2) ie: 40-30-20-10

35# plate half moons

The get ups completely gas you for the rest of the movements!

Added by Hugh Rae on February 4, 2013 at 6:30pm — 1 Comment

TRAINING/NUTRITION BLOG: 02/03/13: Intermittent Fast and Tabata Hill Sprint/Crawls



TRAINING:

02/03

2 nasty rounds of Tabata hill sprints. 



Drove about 30 miles up into the hills through the mud and fog to get to the sunshine. 



One nasty round up a…

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Added by Jim B on February 3, 2013 at 10:00pm — No Comments

TRAINING/NUTRITION BLOG: 02/02/13 - Thoughts on "Daily Deal" Fitness Specials

Almost every day I see another fitness business in the area running a special on one of the "daily deal" sites. I looked into this way back and found that they basically wanted me to give away my product for free, while they skimmed a good profit for doing essentially nothing except sending out an email. I don't think these are good for local businesses, unless the patrons actually sign up long-term. But why should they?

You could do a different gym for every month of the year…

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Added by Jim B on February 2, 2013 at 10:30pm — No Comments

TRAINING/NUTRITION BLOG: 02/01/13

TRAINING:

630PM-

TAEKWON-DO: 21 HYUNGS, BASICS, SPARRING, BREAKING. 

NUTRITION BLOG:

8am-

1 tbsp coconut oil

50gr Carnivore protein with 1 tbs cinnamon

handful of raw almonds

fish oil

cod liver oil

5000iu vitamin D

230pm-

1 tbsp coconut oil

3 huge slices of cottage bacon 

4 eggs fried in the leftover bacon grease

fish oil

cod liver oil

930pm-

1…

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Added by Jim B on February 1, 2013 at 11:14pm — No Comments

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