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November 2011 Blog Posts (88)

11-22-2011

Been a great week of workouts so far. It is nice to have purpose and direction for workouts, despite the busyness of life and especially as we approach the holidays. 

 

I completed 7 ladders this evening and feel great. I had to wear a wrist guard because my forearm is hurting. I seem to usually have a hangup with my left side in the press, but seemed to get in a groove tonight.

 

Looking forward to another great workout tomorrow. Must be the endorphins talking.…

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Added by Carol Brown on November 22, 2011 at 10:10pm — 2 Comments

November 22nd, 2011

Workout:

  • Six ladders of
    • 1-3 strict presses
      • First rep @ 28kg
      • Second & third @ 24kg
    • 10 two-handed swings @ 28kg (first four rungs) or
    • 10 one-handed swings @ 20kg (last two rungs)

 

Previous Night's…

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Added by Brent Brown on November 22, 2011 at 9:00pm — No Comments

Workout and Food Log

So, I've been slacking :).  Not in nutrition or exercise, but in logging, so at least I'm staying on track ;).

 

Workout:

20 ring rows

A few double presses with the 26's, I was having trouble with my shoulder today after a burpee managed to tweak it, so Jim had me do 70 double clean burpess with the 35's and without the push-up

A few turkish get-ups with the 35 lb. and the 26 lb.

100 H2H swings with the 26 lb. non-stop

 

I also did 30…

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Added by Rachel Benedick on November 22, 2011 at 8:30pm — 3 Comments

Food/Training Log: November 22, 2011

FOOD LOG:

* Day 1 of no dairy!



- Cup of decaf coffee with sugar-free syrup & a splash of unsweetened almond milk

Meal…

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Added by Rachelle Lowder on November 22, 2011 at 8:30pm — 2 Comments

TRAINING/NUTRITION BLOG: 11/21/11

 

TRAINING:

915AM-

100 BURPEES

These felt really good outside in the cold parking lot after almost a 16hr fast.

545PM-

DEADLIFTS

1 X 3 @ 365

1 X 2 @ 405

1 X 1 @ 455

1 X 1 @ 475

1 X 2 @ 405

NUTRITION LOG:

6am-

200mg pure anhydrous caffeine

8am-

2 Jet…

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Added by Jim B on November 21, 2011 at 10:30pm — No Comments

11-21-11

2 Lipo6 for her

 

Met some friends for coffee this morning. Went to McDonalds so the kids could play. Had a skinny caramel mocha. Maybe drank half. That thing was super sweet.

 

Lunch:

3 slices of apple with 1 tbs pb

handful of carrots and broccoli with a little ranch

 

1 scoop of protein powder pre-workout

 

WORKOUT:

10 sets of 10 double kb squats on the minute as much as I could

15 min of walking lunges…

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Added by Pam Benedick on November 21, 2011 at 10:05pm — No Comments

Food/Training Log: November 21, 2011

FOOD LOG:

 

- Cup of coffee with sugar-free syrup & plain unsweetened creamer

Meal 1:…

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Added by Rachelle Lowder on November 21, 2011 at 9:51pm — 4 Comments

November 21st, 2011

Workout:

  • Seven rounds of

    • 1x5 goblet squats @ 24kg
    • 1x5 push-ups
    • 1x5 bent over kettlebell rows @ 24kg
  • One round of
    • 3x5 goblet squats @ 24kg
    • 3x5 push-ups
    • 3x5 bent over kettlebell rows @ 24kg

Previous Night's…

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Added by Brent Brown on November 21, 2011 at 9:00pm — No Comments

TRAINING/NUTRITION BLOG: 11/18-11/20/11

 

TRAINING:

11/18

930AM-

100 BURPEES

50 PULLUPS

6PM-

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING, BREAKING.

11/19

TAEKWON-DO: 20 HYUNGS, BASIC TECHNIQUE PRACTICE MIXED WITH 100 BURPEES

11/20

NO TRAINING

NUTRITION (11/20 ONLY):

7am-

3 Jet Fuels

8am-

50gr Carnivore protein with 1…

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Added by Jim B on November 20, 2011 at 11:00pm — 3 Comments

November 20th, 2011

Notes:

Back after being sick for a week.  That was fun.

 

I've been tinkering with my nutrition quite a bit, and am still experimenting with some stuff. Do not be alarmed. :)

 

Basically I dropped my carbs to near nothing (30-50 grams) and re-introduced full-fat dairy. The scale weight results were pretty spectacular (11 pounds in a week) with no exercise.  I think I dropped a bunch of…

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Added by Brent Brown on November 20, 2011 at 10:22pm — 4 Comments

Food/Training Log: November 20, 2011

FOOD LOG:

 

- Coffee with sugar-free syrup and plain, no sugar, creamer

 Meal 1:

- 1 egg muffin

- 1/2 a 23g vanilla protein…

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Added by Rachelle Lowder on November 20, 2011 at 8:44pm — No Comments

11-19

2 Lipo6 for her

1/2 of my 2 scoop protein shake

 

WORKOUT:

10 sets of 10 push-ups on kb handles supersetted with 10 ring-rows or bent rows

9 rounds of 1 min snatches supersetted with 5 super burpees

So my husband informed my in a sweet way today that I really don't go down that far for my push-ups. Now, I realize that I don't touch the floor or anything but I seriously thought I wasn't doing too bad. Man.....gotta work on getting lower on those…

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Added by Pam Benedick on November 19, 2011 at 9:10pm — 1 Comment

Food/Training Log: November 19, 2011

FOOD LOG:

 

- Coffee with sugar-free syrup & half/half

Meal 1:

- 3 Egg Muffins…

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Added by Rachelle Lowder on November 19, 2011 at 8:54pm — 3 Comments

Food/Training Log: November 18, 2011

FOOD LOG:

 

Meal 1:

- Coconut Flour Pancakes: 1/2C unsweetened shredded coconut ground in coffee grinder, 1/2 scoop vanilla protein, 1tsp psyllium fiber, 2 eggs, a splash of unsweetened almond milk, 1tsp baking powder and cinnamon- cooked in butter(This was my spin on the…

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Added by Rachelle Lowder on November 18, 2011 at 9:04pm — No Comments

11-17

2 Lipo6 for her

 

So today was sort of an off day for me today.....no worries, back on tomorrow!

 

Breakfast:

Was running out the door so grabbed a cliff bar

cofee-the norm

 

Lunch:

6" Blimpie sub with only one half of the bread

some baked lays

Ok, so this would normally be an ok meal for me. But wowza did it give me a tummy ache!

 

2 Lipo6 for her

2 Fish oil

 

WORKOUT:

10 sets of…

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Added by Pam Benedick on November 17, 2011 at 10:57pm — No Comments

TRAINING/NUTRITION BLOG: 1/17/11

 

TRAINING:

9AM-

DEADLIFTS

365 X 3

405 X 2

405 X 2

365 X 3

100 BURPEES

5PM-

TAEKWON-DO: 15 HYUNGS

NUTRITION:

730am-

3 Jet Fuels

10am-postworkout

40gr whey protein with 1 tbsp brown sugar and a little cinnamon

2000mg fish oil

2000iu vitamin…

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

Food/Training Log: November 17, 2011

* So, I obviously haven't posted since Sunday. I've been pretty thrown off for some reason with my husband in Texas. I haven't felt right about blogging since I haven't been working out (sad, I know). The only discrepancies I've had were some pretzel sticks dipped in PB and 3 bowls of Cheerios with raisins. Otherwise, I've stayed on track. I have been overeating a bit although they have been healthy choices..BUT- overeating is overeating and not a good combination with a lack of activity.…

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Added by Rachelle Lowder on November 17, 2011 at 8:30pm — 2 Comments

TRAINING/NUTRITION BLOG: 11/16/11

 

TRAINING:

945AM-

100 BURPEES...Outside in the parking log, in the wind and cold...I guess my equivalent of "fasted cardio." I hate the cold and hate the wind, but I know this made me work just a little harder. This, on a totally empty stomach is good stuff. Humans are not meant to be comfortable. This was not…

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Added by Jim B on November 16, 2011 at 10:00pm — No Comments

11-16

Went on a 23 minute jog this morning. Didn't realize until I got in my van that the temp. was 24 degrees. No wonder I had a hard time catching my breath!

2 Lipo6 for her

 

Breakfast:

3 Turk saus

1/2c greek yogurt

coffee-the norm

 

Handful of almonds

2 Lipo6 for her

Lunch:

2 chick saus

mixed veggies

1/2c cottage cheese

 

WORKOUT:

10 sets of 10 push-ups on kb supersetted with assisted…

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Added by Pam Benedick on November 16, 2011 at 9:47pm — 1 Comment

TRAINING/NUTRITION BLOG: 11/15/11

 

TRAINING:

11AM-

100 BURPEES

12-MINUTE 'MANMAKER' IN THE PARKING LOT, ALTERNATING 2-ARM SWINGS WITH 40KG KETTLEBELL AND 140YD RUN.

5PM-

TAEKWON-DO: 20 HYUNGS

NUTRITION LOG:

7am-

2 Jet Fuels

8am-

40gr whey protein w/ 1 tsp cinnamon

2000mg fish oil

2000iu vitamin…

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Added by Jim B on November 15, 2011 at 10:30pm — No Comments

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