Boise Kettlebell Lifting

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August 2011 Blog Posts (127)

Workout and Food Log

Workout:

A few swings to warm up

 

4 rounds of mixed tabata's:

- Swings/squats

- Ring rows (5-7 reps each 20 sec.)/Push-ups (10-12 reps each 20 sec.)

- Swings/squats

- Swings/push-ups

 

Did an L-sit hold for a few seconds, but really was just ready to get my little ones home so I didn't do a whole lot more.

 

Food log:

Breakfast:

1 egg, 2 turkey bacon, 2 cups of coffee with…

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Added by Rachel Benedick on August 23, 2011 at 8:40pm — 1 Comment

August 22nd, 2011

Workout:

Ten minutes TGU @ 12kg

Ten minutes half snatches @ 16kg (I love these!)

Just got the workout done.. It is technically still today :)

 

Nutrition:

 

Water: 0.5 gallons

 

8:00a - Noon:

Two eggs, onions, peppers

One chicken habenero…

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Added by Brent Brown on August 22, 2011 at 11:30pm — 3 Comments

Aug 22 Food and Workout

Let me begin by saying....it was one of those days!

 

Workout:

5 min LCJ R hand 62 reps

5 min LCJ L hand 6? reps ( I forgot)

Needing to really work on my lockout as some of those reps would be a no count. And I didn't come this far to have any no counts

I was tired today so I just did some stretching/flexibility presses with the 26

 

Food:

Breakfast-

Left over egg mix and 3 turkey…

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Added by Pam Benedick on August 22, 2011 at 10:30pm — 3 Comments

TRAINING/NUTRITION BLOG: 8/19-8/22/11





TRAINING LOG:



8/19

WINDMILLS

2 X 3 W/24KG

3 X 3 W/32KG



12-MINUTE 'MANMAKER' WITH 2-ARM SWINGS (40KG) AND 150YD JOG.



8/20

1 MILE RUN

100 BURPEE PULLLUPS

1 MILE RUN

(This knocked out the rest of my 200 pullups for the week.)



8/21

REST DAY



8/22

10AM-

12-MINUTE 'MANMAKER' WITH 40KG 1-ARM SWINGS AND 150YD JOB

40KG… Continue

Added by Jim B on August 22, 2011 at 10:00pm — No Comments

Food/Training Log: August 22, 2011

FOOD LOG:

 

8:45AM

- Half a medium potato as hashbrowns, cooked in coconut oil

- 2 eggs with 2 whites cooked in coconut oil, seasoned with ground pepper and topped with a few tomato slices

- 2 sausage links

12:00PM

- 1/2C of trail…

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Added by Rachelle Lowder on August 22, 2011 at 9:45pm — No Comments

Workout and Food Log

Workout:

 

6 sets of 5 deadlifts @ 200 lbs. - felt great!

 

1 set of 5 double front squats with the 53 lb. kb's

1 set of 3 with the 53 lb. kb's

 

4 ladder sets with presses and pull-ups, first rep of each round with the 44 lb. for presses, next three with the 35 lb.

 

Food:

 

Okay, so yesterday evening was my cheat for the week (after cheating on Friday...) with some brownies in the evening when some friends were…

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Added by Rachel Benedick on August 22, 2011 at 9:17pm — 3 Comments

Aug 21 Workout and Food Log

Normally Sunday is a rest day for me but with my sport class and a new program that I am on I wanted to get in a workout today so.....

I was supposed to be a take it easy day. Even though I used the 18lb kb it still was a good workout!

 

3 Rounds of:

-2 min press with 18 L hand 30 reps

-2 min press with 18 R hand 30 reps

Rest 1 min

-2 min one hand swing with 18(my hand still has an open sore on it so I scaled back on weight) L hand 68…

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Added by Pam Benedick on August 21, 2011 at 9:15pm — 1 Comment

August 21st, 2011

Workout:

 

Jim workout day.  15 minute circuit, high swings, snatches and other stuff.

 

Nutrition:

 

Water: 0.5 gallons

 

8:00a - Noon:

Two eggs, onions, peppers, coconut oil

Two pieces bacon

1000mg fish oil

2000IU Vitamin…

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Added by Brent Brown on August 21, 2011 at 8:48pm — No Comments

Food/Training Log: August 21, 2011

FOOD LOG:

 

7:00AM

- Cup of coffee with creamer

7:50AM

- Paleo Cereal: 1 small chopped Fuji apple, 1/2C frozen mixed berries, 1/2C of combined sliced almonds & walnuts, small amount of raisins & 3/4C unsweetened Almond milk…

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Added by Rachelle Lowder on August 21, 2011 at 8:29pm — 6 Comments

Workout and Food Log

Workout:

45 minutes on the elliptical machine, didn't make it to the gym today so I will do my dead lifts on Monday :)

 

Food Log:

Breakfast:

1 egg, 2 turkey bacon, 2 cups of coffee with creamer (trying to stave off a headache with the extra caffeine)

 

Lunch:

2 eggs, salad, 1 ear of corn on the cob

 

Snack:

Apple with peanut butter (the PB is GONE so now there is no more temptation :)…

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Added by Rachel Benedick on August 20, 2011 at 9:42pm — 1 Comment

Aug 20th Workout and Food Log

3/4 banana pre-workout

Ran 4 miles (ok peoples, wasn't all running, walked some in there but still had pretty good time(for me) even with the walking that I did) My goal is to run the whole 4 miles, including the hill that has plauged me for FOREVER. I do know that since starting kettlebells my time is better and my endurance is better! YAY!

 

Lunch:

Salad at Idaho Pizza Company

 

Workout-

5 reps of double kb squats with the 35s x 3

6…

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Added by Pam Benedick on August 20, 2011 at 8:25pm — 3 Comments

Food/Training Log: August 20, 2011

FOOD LOG:

(I didn't post my log from the 19th because after lunch, my nutrition went to crap. I wasn't proud and didn't care to share)

7:30AM

- Cup of coffee with creamer

8:00AM

- 1 1/2 scoops of vanilla protein with 1tsp psyllium fiber…

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Added by Rachelle Lowder on August 20, 2011 at 7:30pm — 5 Comments

August 19th, 2011

Workout:

 

Rest day!

 

Nutrition:

 

Water: 0.5 gallons

 

8:00a - Noon:

Two eggs, onions, peppers, coconut oil

1.5 chicken apple sausage

Black coffee

2000IU Vitamin D

1000mg fish oil, Opti-Men…

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Added by Brent Brown on August 19, 2011 at 10:12pm — No Comments

Aug 19th Food and Workout

I'm posting now because Tim and I are celebrating our 12 year anniversary tonight and I plan on using it as my cheat meal!!!! Whoo-hoo! I don't care where we eat as long as they have good fries and I'm thinking that Cold Stone is sounding awfuly yummy!! :)

 

Workout-

1 min set presses with 26 L hand

1 min set presses with 26 R hand

Rest 1 min

1 min set one-handed swings with 35 L hand

1 min set one-handed swings wth 35 R hand

Rest 1…

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Added by Pam Benedick on August 19, 2011 at 2:23pm — 3 Comments

August 18th, 2011

Workout:

  • Eight ladders of two-handed swings & presses
  • All swings @ 24kg
  • All presses @ 20kg
  • Was fearing this workout all week. 
  • Didn't puke or die :)

 

Nutrition:

 

Water: 0.5 gallons

 …

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Added by Brent Brown on August 18, 2011 at 11:53pm — 4 Comments

Aug 18th Food and Workout

Workout-

Had great aspirations for an amazing run 1st thing this morning but did not get my sorry behind out of bed in time so I only got in 1.4 miles. Oh well.....

Breakfast:

3 turkey bacons

1 banana (felt it was ok to have this since I had just ran...??)

 

Workout-

3 sets of 3 reps of double kb squats with the 44s

2 sets of 5 reps of double kb squats with 35s

100 snatches with 26  50 reps L and 50 reps R non-stop

100…

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Added by Pam Benedick on August 18, 2011 at 11:12pm — 3 Comments

TRAINING/NUTRITION LOG: 8/18/11



Bodybuilding.com


TRAINING:

100 HINDU PUSHUPS (On my new pushup board. Thank you Bhavana and Jai!)

300 SQUATS. 1 continuous set. Took 9:43 today.



NUTRITION LOG:

630am-

2 Lipo6

1,000mg Bulgarian Tribulus



730am-

50gr whey protein w/1tsp cinnamon

2,000mg fish… Continue

Added by Jim B on August 18, 2011 at 11:00pm — 1 Comment

Workout and Food Log

Workout:

100 snatches with the 18 non-stop, I want to try with the 26 next time :)

100 burpees

70 sit ups and 30 K2E

 

Great workout in the midst of a lot of different ladder things I have been doing, nice break :).

 

Food Log:

Breakfast:

1 egg, 2 turkey bacon, coffee with creamer

 

Snack:

A few carrots and a few mixed berries

 

Lunch:

Shredded chicken, fage greek yogurt with some sliced…

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Added by Rachel Benedick on August 18, 2011 at 9:46pm — 3 Comments

Food/Training Log: August 18, 2011

FOOD LOG: Hunger level was high today

 

7:30AM

- Cup of coffee with creamer

9:00AM

- Another half cup of coffee with creamer

- Hashbrowns from 1 medium potato, seasoned with salt &…

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Added by Rachelle Lowder on August 18, 2011 at 9:00pm — 6 Comments

TRAINING/NUTRITION LOG: 8/17/11







TRAINING:

10AM-

Long-Cycle Press- 4 minute set with 24kg (16L/16R)



Windmills- 5 x 3 with 24kg



Bent Press- 3 x 3 with 32kg



630PM-

Taekwon-Do: 20 hyungs, basics, sparring, breaking.



NUTRITION LOG:

630am-

2 Lipo6

1,000mg Bulgarian Tribulus



730am-

50gr whey protein with 1 tsp cinnamon

2,000mg fish… Continue

Added by Jim B on August 17, 2011 at 10:30pm — No Comments

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