Boise Kettlebell Lifting

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September 2011 Blog Posts (110)

TRAINING/NUTRITION BLOG: 9/13/11





TRAINING:

11am-

12-Minute 'manmaker' in the parking lot, alternating 2-arm swings with 40kg and 140yd jog.



40kg Half Snatch

5 x 10



50 Hindu Pushups



530pm-

Taekwon-Do: 1 hour basics



NUTRITION LOG:

7am-

2 Lipo6

1300mg Korean ginseng



8am-

44gr whey protein

2000mg fish… Continue

Added by Jim B on September 13, 2011 at 10:20pm — 3 Comments

September 13th, 20111

Workout:

  • Six, four rung ladder of strict presses and two-handed swings
    • All swings @ 28kg
    • First rung of presses @ 24kg
    • Other rungs of presses @ 20kg
    • Extra minute rest between ladders
      • Took an extra minute (two minutes total) between ladder four and five…


Continue

Added by Brent Brown on September 13, 2011 at 9:30pm — 4 Comments

Food/Training Log: September 13, 2011

FOOD LOG:

 

7:30AM

- Cup of coffee with creamer

8:30AM

- 3 slices of bacon

- 3 egg cheddar omlette cooked in leftover bacon fat

2:00PM

- Leftover enchilada…

Continue

Added by Rachelle Lowder on September 13, 2011 at 8:36pm — 4 Comments

September 12th, 20111

Notes:

Butchered a pig, so you'll be seeing more pork products... home grown by my ten year old, not that I'm proud or anything...  :)

 

Workout:

  • 12 minutes of sprints.  30 seconds on, one minute walk
  • Wasn't nearly as bad as I had imagined.  May have to do this more often. …
Continue

Added by Brent Brown on September 13, 2011 at 12:50am — 1 Comment

Food/Training Log: September 12, 2011

FOOD LOG:

 

6:30AM

- Cup of coffee with a scoop of TruWhip, cream & coconut extact

9:00AM

- Leftover beef enchilada casserole…

Continue

Added by Rachelle Lowder on September 12, 2011 at 10:00pm — 4 Comments

TRAINING/NUTRITION BLOG: 9/12/11



TRAINING:

6 ROUNDS OF...

10 DOUBLE KETTLEBELL FRONT SQUATS (DOUBLE 32KG)

15 STRAIGHT-LEGGED TOES-TO-BAR

RUN 440YDS

(This was tough. It was about 90 degrees and I did this in the parking lot at 5pm, so with the radiant heat... Anyway, this one is tough. The double 32s equals about 62% of my bodyweight, and feels about like doing this… Continue

Added by Jim B on September 12, 2011 at 10:00pm — 1 Comment

Workout and Food Log

Workout:

 

6 sets of 2 deadlifts at 200 lbs.

 

10 double front squats with the 44 lb's

 

4 sets of:

 

1 minute presses each hand 26 lb.

1 minute rest

1 minute swings with the 35 lb.

1 minute rest

1 minute swings with the 35 lb.

1 minute rest

1 minute swings with the 35 lb.

2 minutes rest

 

Had to stop for the last 2 sets of swings so I wouldn't rip my hands, I'm trying…

Continue

Added by Rachel Benedick on September 12, 2011 at 9:16pm — 3 Comments

September 11th, 2011

Workout:

  • First TGU @ 20kg!  Woot!
  • One minute each arm of long cycle press @ 16kg
    • Two minute rest
  • One minute each arm of snatches @ 16kg
    • Two minute rest
  • One minute each arm of push press @ 16kg
    • Three minute rest
  • 45 seconds each arm of long cycle press @ 16kg
    • Two minute…
Continue

Added by Brent Brown on September 11, 2011 at 11:25pm — 3 Comments

TRAINING/NUTRITION BLOG: 9/11/100



TRAINING:

REST DAY



NUTRITION:

7am-

3 Jetfuel capsules



8am-

50gr whey protein with 1 tsp cinnamon

1300mg Korean ginseng

2000mg fish oil

multivitamin





8pm-

Robb Wolf NorCal margarita with 2 shots of 100% aguava tequila, juice from 1 whole lime and about 30z club soda

whole bunch of grilled… Continue

Added by Jim B on September 11, 2011 at 10:00pm — 2 Comments

Workout and Food Log

Workout:

Rest day - still completely exhausted, hopefully I will be better on the energy level tomorrow.

 

Food Log:

Breakfast:

2 cups of coffee with creamer, 1 egg, 2 turkey bacon slices

 

Snack:

Carrots, cheese stick, nectarine

 

Snack #2:

Crenshaw melon (2 slices)

 

Dinner:

Hamburger patty, 1 egg, 2 turkey bacon, some more carrots (eaten over the span of a few hours this…

Continue

Added by Rachel Benedick on September 11, 2011 at 8:54pm — 1 Comment

Food/Training Log: September 11, 2011

FOOD LOG:

 

7:00AM

- Cup of coffee with creamer

7:50AM

- 3 eggs cooked in coconut oil

10:10AM (Post Workout)

- Handful of banana chips …

Continue

Added by Rachelle Lowder on September 11, 2011 at 7:19pm — No Comments

TRAINING/NUTRITION BLOG: 9/10/11

 



 

9/09

TRAINING: TAEKWON-DO: 20 HYUNGS.

 

9/10

100 PULLUPS

100 HINDU PUSHUPS

 

TAEKWON-DO: BASICS PRACTICE. 1 HOUR.

 

NUTRITION LOG:

7am-

2 Jetfuel capsules

 

8am-

50gr whey protein

1300mg Korean ginseng

2000mg fish…

Continue

Added by Jim B on September 10, 2011 at 11:00pm — 1 Comment

September 10th, 2011

Notes:

Sorry no log from yesterday.  The floods in the east coast caused some chaos for us at work. Although nothing compared to the folks actually over there.  :(

 

Was a pretty normal rest day.  Only cheat to report was a couple Jack Daniels with diet cola.  That, plus sleep deprivation, knocked me right out.  :)

 …

Continue

Added by Brent Brown on September 10, 2011 at 10:30pm — 2 Comments

Sept 10th

Let me preface this post by saying that I know this was not a good "eating" day. It was a busy day and my eating was way off.....

Breakfast:

1 sausage right before my workout

 

Workout:

50 hindu squats

4 Rounds of:

1 min press per hand w/26

Rest 1 min

I min 1 arm swings w/26

Rest 1 min

1 min 1 arm swings

Rest 1 min

1 min 1 arm swings

Rest 2 min

The very last round on my 2nd set of swings…

Continue

Added by Pam Benedick on September 10, 2011 at 9:44pm — 3 Comments

Food/Training Log: September 10, 2011

FOOD LOG:

 

7:00AM

- Coffee with creamer

9:00AM

- 3 eggs cooked in coconut oil

- 1 Flourless Oatmeal Blueberry pancake with a little sugar free syrup

12:45PM

- 25g…

Continue

Added by Rachelle Lowder on September 10, 2011 at 7:18pm — 2 Comments

Workout and Food Log

Workout:

 

Didn't get to the gym today, I am feeling over tired and just burnt out.  So, I took it easy :).  30 minutes on the elliptical machine at home, 100 squats, and a long walk this morning with my family.

 

Food Log:

2 eggs, 1 cup of coffee, 2 turkey bacon slices

 

Lunch:

3 egg omelette with cheese and turkey sausage, a few carrots

 

Dinner:

Chicken/fets/spinach sausage, cheese stick, a few…

Continue

Added by Rachel Benedick on September 10, 2011 at 6:25pm — 1 Comment

9-9-11

Didn't get to post yesterday so hoping I remember everything....

 

Breakfast:

3 slices of bacon

1/2 orange

 

Workout:

8 rounds of:

8 bar twists

8 Knees to Elbows (did the first round of these and then decided it was too much for the hands so I did 20 sit-ups in its place)

8 double kettlebell squats w/26s

 

Lunch:

1/2 orange

1 chicken saus.

Steamed veggies with a little…

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Added by Pam Benedick on September 10, 2011 at 3:50pm — 3 Comments

Food/Training Log: September 9, 2011

FOOD LOG:

 

7:00AM

- Cup of coffee with 1T whipping cream, a tiny bit of vanilla extract & 1/3 of a packet of Stevia

10:00AM

- 2 eggs + 1 white cooked with a sliced chorizo…

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Added by Rachelle Lowder on September 9, 2011 at 9:17pm — No Comments

Yesterday...

So... Had an emergency at work yesterday and ended up working from 9:00a -3:00a.  But I still got my workout in!

 

Glad today is a rest day tho... :)

Added by Brent Brown on September 9, 2011 at 9:41am — 2 Comments

TRAININGNUTRITION BLOG: 9/08/11







 

TRAINING:

16KG MILL PRESS (WARMUP): 1 MINUTE AT 12RPM



32KG DOUBLE CLEAN AND PRESS:

5 LADDER SETS OF 2,3, AND 5 REPS. 1 MINUTE REST BETWEEN SETS.



WINDMILLS

3 X 5 W/ 32KG



NUTRITION LOG:

7am-

2 GAT Jetfuel caps (This…

Continue

Added by Jim B on September 9, 2011 at 12:00am — 4 Comments

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