Boise Kettlebell Lifting

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November 2011 Blog Posts (88)

11-15

2 Lipo6 for her

Breakfast:

3 Turk saus

2 eggs

1/2 slice of swiss cheese

2 fish oil

coffee-the norm

 

Lunch:

1 Roasted pepper and spinach chicken sausage               15g protein           1g carb

Mixed veggies

 

24 almonds

 

Workout:

Didn't make it to the gym tonight but still got in my lower body workout as best I could

10 sets of 10 squats with the 26 on the…

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Added by Pam Benedick on November 15, 2011 at 10:15pm — 1 Comment

Workout and Food Log

Had a great weekend vacation with good eating (and only one cheat meal!) and continued my burpees each day I was gone. I even had a GREAT shopping experience in which I bought some pants 2 sizes smaller than what I started at Idaho Kettlebells, I was a single digit size in pants for the first time I can remember since middle school!! Woo hoo!!!  It was great confirmation that changes really are happening when I haven't seen the scale move all that much recently :).

 

Food…

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Added by Rachel Benedick on November 15, 2011 at 9:35pm — 3 Comments

TRAINING/NUTRITION BLOG: 11/14/11





TRAINING:

WARMUP WITH 100 H2H SWINGS W/24KG.

DEADLIFTS:

365 X 3

405 X 2

455 X 1

455 X 1

405 X 2

100 BURPEES: Variations included deck squat into burpee, deck lunges into burpees, plyo pushup burpees, etc.

NUTRTITION:

7am-

2 Jet Fuels

8am-

40gr whey…

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Added by Jim B on November 14, 2011 at 10:56pm — No Comments

11-14

2 Lipo6 for her

 

Breakfast:                 PROTEIN:                             CARBS:

2 eggs                         14 g                                    0

3 Turk Saus                   13                                     1

1 slice of swiss cheese     6                                     0

Coffee    

1/4c 1% milk                   2                                     …

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Added by Pam Benedick on November 14, 2011 at 10:23pm — 5 Comments

Food/Training Log: November 14, 2011

FOOD LOG:

 

- Coffee with sugar-free vanilla syrup & half/half

Meal 1:

- "Atkins Advantage" Cafe Caramel Shake…

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Added by Rachelle Lowder on November 14, 2011 at 7:16pm — 2 Comments

11-13

Sundays are always very busy for me but during the holidays its even more so. BUT I want to be consistent and I know when I post I am more accountable.

 

2 Lipo6 for her

Breakfast:

SF coffee

 

Lunch:

Large salad with with celery, chicken, tom, a few sunflower seeds, some ranch dressing, and I did cut up 3 of my kids chicken nuggets to put in my salad.

handful of almonds

Today was Macy's birthday and my parents had gotten her Oreo…

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Added by Pam Benedick on November 13, 2011 at 10:13pm — 1 Comment

Food/Training Log: November 13, 2011

FOOD LOG:

 

Since about 2am Saturday morning, my weekend as been a bit full of garbage food. Started out with a 2am McDonalds run after a night of drinking, then there was lunch at McDonalds Saturday and Little Ceasars pizza for supper. Today I had a yummy burger & fries at The Ram for lunch during a nice outing with my husband before he's gone for Texas all week…

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Added by Rachelle Lowder on November 13, 2011 at 8:08pm — 3 Comments

11-12

2 Lipo6

Started my day off with a short run and 30 burpees

 

Breakfast:

2 fish oil

3 turk saus

1/2 cup of coffee with 1% milk and sf syrup

 

Lunch:

1/2 a burger from Red Robin without the bun

about 10 fries with a little O ring sauce

1 bite of my kids birthday sundae

 

Workout:

10 sets of 10 reps double kb squats with less than a minute rest inbetween

Walking lunges supersetted with super…

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Added by Pam Benedick on November 12, 2011 at 10:30pm — 3 Comments

TRAINING/NUTRITION BLOG: 11/11 -11/12/11





TRAINING:

11/11

11AM- 111 BURPEES

6PM-TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING, BREAKING.

11/12

445PM-

TAEKWON-DO:

20 HYUNGS

50 BURPEE PULLUPS ON THE RINGS, MIXED WITH TAEKWON-DO BASIC TECHNIQUE.

50 BURPEES MODIFIED BY ADDING JUMPING KICKS.

(I fully realize that jumping…

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Added by Jim B on November 12, 2011 at 10:30pm — No Comments

11-11

2 Lipo6 for her

2 fish oil

 

Breakfast:

3 turk saus

2 eggs with 1 slice of swiss cheese

 

WORKOUT:

100 burpees total

100 catch and release swings

 

Lunch:

chicken burger w/ 1/4 avacado, slice of swiss cheese, sauteed onions and zucc. ( I am LOVING this meal right now...so yummy to my tummy)

couple of carrots and broc.

 

2 Lipo 6 for her

 

Snack:1/2 cup of coffee with sf…

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Added by Pam Benedick on November 11, 2011 at 9:30pm — No Comments

November 11th, 2011

Notes:

Achieved my goal of strict pressing the 28kg.

 

Workout:

  • Ten ladders of
    • 1-3 strict presses @ 24kg
      • Last two rungs @ 28g for the first press
    • 1-3 ring rows
    • 1-2 minute rest between…
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Added by Brent Brown on November 11, 2011 at 9:30pm — No Comments

Food/Training Log: November 11, 2011

FOOD LOG:

 

- Coffee with half/half 

Meal 1:

- Protein…

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Added by Rachelle Lowder on November 11, 2011 at 5:25pm — No Comments

TRAINING/NUTRITION BLOG: 11/10/11





TRAINING:

11AM-

DEADLIFTS

1 X 3 @ 365

1 X 2 @ 405

1 X 1 @ 465

1 X 2 @ 405

100 BURPEES

5PM-

TAEKWON-DO: 15 HYUNGS

NUTRITION LOG:

7am-

2 Jet Fuel capsules

8am-

40gr whey protein with 1 tsp cinnamon

2000mg fish oil

2000iu vitamin…

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

11-10

2 Lipo6 for her  (just started taking these new ones and upped the amount to 4 a day, didn't really notice a difference as far as jittery-ness)

Went on a run this morning! Had to get my legs working at first but then really enjoyed it!

 

Breakfast:

3 turk saus.

2 fish oil pills

 

Lunch:

Large green salad w/ toppings

 

2 Lipo6 for her

 

WORKOUT:

10 sets of 10 push-ups on kb's supersetted with ring rows…

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Added by Pam Benedick on November 10, 2011 at 10:00pm — No Comments

Food/Training Log: November 10, 2011

FOOD LOG:

 

- Coffee with half/half 

Meal 1:

- 2…

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Added by Rachelle Lowder on November 10, 2011 at 9:30pm — 2 Comments

Workout and Food Log

Workout:

10 x 10 of kettlebell push-ups

10 x 10 of pull exercises (bent rows with the 53's and ring rows)

 

4 - 1 minute sets of crush curls with the 26, and some diamond push-ups in sets of 10

 

100 burpees (minus the push-ups)

30 minutes on the elliptical machine

 

Breakfast:

1 cup of coffee with 1/4 cup 2% milk and 1 tbsp. sf almond roca flavor, 1 egg, 3 turkey sausages

 

Lunch:

3 tbsp. PB and 2/3…

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Added by Rachel Benedick on November 10, 2011 at 7:43pm — 2 Comments

TRAINING/NUTRITION BLOG: 11/09/11





TRAINING:

920AM-

100 BURPEES

630PM-

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

NUTRITION LOG:

730am-

2 Lipo6

945am-postworkout

20gr whey protein with 1 tsp of brown sugar and 1 tsp cinnamon

1 banana

2000mg fish oil

2000iu vitamin…

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Added by Jim B on November 9, 2011 at 10:30pm — 3 Comments

11-9

Breakfast:

3 turk saus 

coffee w/ sf syrup and a little 1% milk

 

12 almonds

 

Lunch:

Beef stew w/ 1 cup of greek yogurt added for the extra protein (22g) and only 10g of carbs.

1/2 cucumber

 

WORKOUT:

I was very sore today from my workout on Monday. And when I say sore I mean, could not get up and down from the floor without special manuevering and going up and down the stairs was a joke. So the thought of doing…

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Added by Pam Benedick on November 9, 2011 at 10:28pm — 3 Comments

Food/Training Log: November 9, 2011

FOOD LOG:

 

- Coffee with sugar-free syrup & half/half

Meal 1:

- A banana with…

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Added by Rachelle Lowder on November 9, 2011 at 9:01pm — No Comments

Workout and Food Log

Workout:

10 sets of 10 double front squats, 4 sets with the 44's, 6 sets with the 35's, less than 1 min. rest

10 sets of 10 elevated sumo squats with the 70 lb, supersetted with walking lunges across the mat and back

 

35 super burpees

 

Food Log:

Breakfast:

1 cup of coffee with 1/3 cup FF milk and SF torani chocolate syrup, 1 egg, 3 turkey sausages

 

Lunch:

A few bites of my kids' frozen yogurt at Costco and 1 bite…

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Added by Rachel Benedick on November 9, 2011 at 7:24pm — 6 Comments

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