Boise Kettlebell Lifting

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September 2011 Blog Posts (110)

Sept 8th

Breakfast:

3 turkey saus.

2 eggs

shredded cheese

Lunch:

Chicken patty

Steamed veggies w/ a little butter

Workout:

1 min press per hand with 35

1 min rest

1 min 1 arm swings with 44

1 min rest

1 min 1 arm swings with 44

1 min rest

1 min 1 arm swings with 44

1 min rest

Repeat above except I scaled down to the 35 with my swings (my hands are not good right…

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Added by Pam Benedick on September 8, 2011 at 9:54pm — 1 Comment

Workout and Food Log

Workout:

3 rounds of:

1 minute presses each hand 35 lb. (10 reps each minute)

1 minute rest

1 minute 1 handed swings with the 44 lb.

1 minute rest

1 minute swings

1 minute rest

1 minute swings

2 minutes rest

Food Log:

Breakfast:

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

Lunch:

1 egg, 2 turkey sausage, 1 spoonful of peanut butter, salad with…

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Added by Rachel Benedick on September 8, 2011 at 9:29pm — No Comments

September 8th, 20111

Workout:

Four, four rung ladders of strict presses & two-handed swings
- Swings, ten reps @ 28kg
- First rung of presses @ 24kg
- Other rungs @ 20kg
- One minute rest between ladders

Nutrition:

Water: One gallon

…

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Added by Brent Brown on September 8, 2011 at 9:23pm — No Comments

Food/Training Log: September 8, 2011

FOOD LOG:

7:00AM

- Cup of coffee with 2T whipping cream and a tiny bit of coconut extract

9:45AM

- 2 slices of thick cut bacon

- 2 large eggs + 1 large white, cooked in bacon fat and seasoned with ground pepper & a…

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Added by Rachelle Lowder on September 8, 2011 at 9:02pm — 2 Comments

Sept 7th

Breakfast:

3 turkey saus

cup of blueberries (they are gone now so I wont be eating them again at breakfast, going to try and cut down on the fruit intake for awhile (thanks Rachelle:))

Coffee w/ 2 little creamers and 1/2 packet of truvia (Rachelle, good or bad??)

Lunch:

Chicken patty

Steamed veggies(broc, carrots, water chestnuts)

orange

Snack:

handful of almonds

Workout:

6 rounds…

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Added by Pam Benedick on September 7, 2011 at 10:35pm — 1 Comment

TRAINING/NUTRITION BLOG: 9/06-9/07/11

9/06

DOUBLE CLEAN AND PRESSES WITH 32KG. 5 LADDER SETS OF 2,3,5 REPS. 1 MINUTE REST BETWEEN EACH SET. 50 REPS TOTAL.

MILL PRESS:

2 MINUTES WITH DOUBLE 16KG X 2 (@ 12 RPM), COUPLED WITH DECOMPRESSION HANGS BETWEEN SETS (If you've never done these for time, you should. They hurt like a bee-yotch and are great for flexibility).

9/07

1030AM-

15 MINUTE 'MANMAKER' WITH 32KG SNATCHES (1… Continue

Added by Jim B on September 7, 2011 at 10:00pm — 1 Comment

September 7th, 20111

Workout:

20 minute circuit of wall pushups and swings
First set of swings, one minute of hand-to-hand @ 20kg
Second & third sets, one minute of one handed swings @ 20kg
Rest of swings, one handed @ 16kg

Nutrition:

Water: One…

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Added by Brent Brown on September 7, 2011 at 9:00pm — No Comments

Food/Training Log: September 7, 2011

FOOD LOG:

8:45AM

- Cup of coffee with 2T of whipping cream and a tiny bit of vanilla & almond extract (this was nice!)

9:40AM

- 2 slices of thick cut bacon

- 2 eggs + 2 large whites cooked in leftover bacon grease and seasoned with ground…

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Added by Rachelle Lowder on September 7, 2011 at 7:30pm — No Comments

September 6th, 20111

Workout:

Three, four rung ladders of strict presses and two-handed swings
- First rung of presses @ 24kg
- Presses for rest of rungs @ 20kg
- All swings @ 28kg

Nutrition:

Water: One gallon

…

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Added by Brent Brown on September 6, 2011 at 11:00pm — No Comments

Workout and Food Log

Workout:

1 minute of presses with the 26 lb. each hand (18 reps)

1 minute rest

2 minutes of swings each hand with 26

1 minute rest

(2 rounds)

1 minute swings with the 18 lb. each hand (20-26 reps)

1 minute rest

2 minutes swings each hand with 18

1 minute rest

(4 rounds)

Food Log:

Breakfast:

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

Lunch:

2 eggs, 2…

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Added by Rachel Benedick on September 6, 2011 at 10:14pm — No Comments

Sept 6th

Breakfast:

3 turkey saus.

cup of blueberries

Skinny med coffee from Jolts and Juice

Lunch:

Chicken burger

Steamed brocc.

Orange

Snack:

Handful of almonds

Dinner:

Hamb patty w/ tom some shredded cheese

A little mayo and ketchup

A sliced cucumber

Post-Workout:

Rice cake with a smear of peanut butter

5 baby…

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Added by Pam Benedick on September 6, 2011 at 9:28pm — 3 Comments

Food/Training Log: September 6, 2011

FOOD LOG: Battled some sort of stomach flu last night...so my nutrition is abnormal today.

8:00AM

- Medium banana

9:00AM

- Cheerios with milk & honey

2:00PM

- Protein…

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Added by Rachelle Lowder on September 6, 2011 at 8:42pm — 2 Comments

TRAINING/NUTRITION BLOG: 9/04-9/05/11

9/04

REST DAY

9/05

500 HINDU SQUATS

NUTRITION LOG: 9/05

6am-

3 Lipo6

1300mg Korean Ginseng

630am-

25gr protein

2,000mg fish oil

multivitamin

130pm-

5-egg omelette with pepperjack cheese, green onion and green pepper

handful of raw almonds

2,000mg fish oil

4pm-preworkout

3 Lipo6

1300mg Siberian… Continue

Added by Jim B on September 6, 2011 at 7:30am — No Comments

Sept 5th

Back after some fun camping in Homedale!!

Food-

Breakfast:

3 saus. 1 egg, shredded cheese

Lunch:

Hamb patty with swiss cheese, lettuce, tom., ketchup a little mayo, 1 bite of cole slaw, my sister made some broc. soup...it's a South Beach recipe and it wasn't to bad, sliced cucumber

The family had strawberry shortcake for dessert, I just had some strawberries

Dinner:

Chicken mixed with mayo, broc., celery,…

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Added by Pam Benedick on September 5, 2011 at 10:42pm — 2 Comments

September 5th, 2011

Workout:

15 minutes man-makers, snatches & running to the end of the block and back
Snatches, 30 seconds each arm, about five second per snatch @ 16kg
Runs were not fast at all. I'm not build for speed. :-P

Nutrition:

Water: 0.5…

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Added by Brent Brown on September 5, 2011 at 10:30pm — No Comments

Food/Training Log: September 5, 2011

FOOD LOG:

7:30AM

- Cup of coffee with creamer

9:00AM

- Basque chorizo, sliced and cooked with 1 egg and 3 large whites (cooked the chorizo first and then threw the eggs in)…

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Added by Rachelle Lowder on September 5, 2011 at 9:23pm — 1 Comment

Workout and Food Log

Workout:

1 minute presses each hand with 35 - 8 each

1 minute rest

1 minute one-handed swings with 44 - 30 seconds each hand, approx. 16-18 per 30 sec.

1 minute rest

1 minute swings

1 minute rest

1 minute swings

2 minutes rest

45 seconds presses each hand

1 minute rest

1 minute swings

1 minute rest

1 minute swings

2 minutes rest

30 seconds presses each…

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Added by Rachel Benedick on September 5, 2011 at 8:00pm — 3 Comments

September 4th, 2011

Workout:

Jim workout!
Circuit of counter push ups, kettlebell rows @ 24kg, two-handed swings @ 28kg
- Seven sets in 15 minutes
Practiced one handed swings
Practiced snatches

Nutrition:

Water: 0.5 gallons

…

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Added by Brent Brown on September 5, 2011 at 1:45am — No Comments

First week

The week flew by and I think, I did pretty well.

I give myself a B+ on the nutrition side of things. I stuck to my food plan and dude not eat more than 1200 kcal. Also ate no processed foods, with they exception of whey protein shakes and plain Greek yogurt with some stevia (turns out that I prefer Dannon's version over my old love Fage - I swear the commercial had nothing to do with it!).

I give myself a C to C- on the work-outs - lots of room for improvement. Mostly… Continue

Added by Michaela on September 4, 2011 at 8:39pm — 1 Comment