Boise Kettlebell Lifting

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All Blog Posts (3,120)

October 2nd, 2011

Workout:

Five rounds of
- Five thrusters, each side
- Two sets of ten reps two-handed swings
- First three rounds of thrusters @ 16kg
- Last two rounds of thrusters @ 20kg
- All swings @ 24kg
One minute snatches, each side @ 16kg
45 seconds snatches, each side @ 16kg
30 seconds snatches, each side @…

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Added by Brent Brown on October 2, 2011 at 8:48pm — 3 Comments

TRAINING/NUTRITION BLOG: 9/30 - 10/01/11

9/30

DEADLIFTS:

3 X 3 @ 365, 375, 365

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

10/01

NO TRAINING.

I had a deep-tissue massage today. I finally broke down and let Stacey schedule one for me. I really needed this. As I write this, this is the first time I haven't been in pain in a few months now. I felt… Continue

Added by Jim B on October 1, 2011 at 10:00pm — 3 Comments

10-1

Breakfast:

1/2 of a fiber one bar. Ate this on my way to the gym....I know, not the best choice.

Workout:

Worked on sport class stuff today.

4 min each hand with long cycle clean and jerk w/26

Practiced some with the 35 and 44

Wanted to start on the snatch challenge....got in 50 with my left hand and then 30 with the right as I could feel one of my blisters starting to give. So 80 down!

Ate the other half of the bar on the…

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Added by Pam Benedick on October 1, 2011 at 9:03pm — No Comments

Workout and Food Log

Workout:

45 minutes of ellpitical at home

About 10 pull-ups

Lots and lots of stretching for my lower back, kinda tight after yesterdays dead lifts

Food Log:

Breakfast:

2 eggs, 2 turkey bacon

Lunch:

2 eggs, 2 turkey bacon

Snack:

Handful of almonds, carrots and 1 tbsp. of ranch, a few grapes

Dinner:

2 tbsp. of peanut butter and an apple, salad, 2 egg omlette with a little bit…

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Added by Rachel Benedick on October 1, 2011 at 8:48pm — No Comments

Food/Training Log: October 1, 2011

FOOD LOG:

- I have to say this...if you have been eating clean for long enough and you stray too far, your body has a way of bringing you back...thru a little punishment that is. =)

7:30AM

- Cup of coffee with a single serving creamer …

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Added by Rachelle Lowder on October 1, 2011 at 8:40pm — No Comments

9-30

Breakfast:

3 turk saus

2 eggs with a little shredded cheese and a slice of swiss chesse

Workout:

4 Rounds of:

50 tabata squats

440yd run

Lunch:

The other half of my chicken combo with added tomato and carrots

Snack:

1 tbs peanut butter

Dinner:

Went to a wedding tonight. They had amazing food. Had salad with a light drizzle of ranch, mixed veggies, and then the meat!!! YUM…

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Added by Pam Benedick on September 30, 2011 at 10:40pm — 1 Comment

September 30th, 20111

Workout:

Rest day

Previous Night's Sleep:

9.5 hours

Nutrition:

Water: 0.5 gallons

8:00a - Noon:

Two…

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Added by Brent Brown on September 30, 2011 at 9:30pm — No Comments

Food/Training Log: September 30, 2011

FOOD LOG:

8:30-9:45AM

- 2 cups of coffee with a "single serving" creamer

9:45AM

- 1C plain greek yogurt with 1/2C fresh peach slices and cinnamon (Didn't experience adverse side effects with this combination. So that tells me the yogurt isn't…

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Added by Rachelle Lowder on September 30, 2011 at 7:24pm — 2 Comments

Workout and Food Log

Workout:

Well friends, I hit 265 lbs. on my deadlift, but the 275 just would not leave the ground. I think I MAYBE got it a 1/2 inch off ground the 2nd try, but it just wouldn't budge. BUT it gives me something to work towards after my next program. :) Either way, I added 15 #'s to my one rep max, so yay!

I also did a few presses with the 44 lb., a few turkish get ups with the 35 lb., and a set of double front squats with the 53's. They are…

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Added by Rachel Benedick on September 30, 2011 at 1:33pm — 1 Comment

TRAINING/NUTRITION BLOG: 9/29/11

TRAINING:

KETTLEBELL WINDMILLS

2 X 3 W/32KG

2 X 3 W/40KG

KETTLEBELL BENT PRESSES

2 X 3 W/32KG

2 X 2 W/40KG

12-MINUTE 'MANMAKER' IN THE PARKING LOT, ALTERNATING 2-ARM SWINGS (40KG) AND 140YD JOG.

NUTRITION LOG:

8am-

2 panax ginseng capsules

9am-

50gr whey protein

2000mg fish…

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Added by Jim B on September 29, 2011 at 11:30pm — No Comments

9-29

Breakfast:

3 Turk saus.

Coffee from Dutch Bros. (2% milk and sugar free syrup)

small handful of almonds

1/2 apple

Lunch:

1/2 can of chicken w/ a little mayo and shredded chesse sliced cucumber

Dinner: Hotdog from Costco without the bun

Oh and one cookie from the samples....it was really good

With the half an apple, coffee and cookie from Costco I'm sure I met or exceeded the carb limit for…

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Added by Pam Benedick on September 29, 2011 at 9:33pm — 3 Comments

September 29th, 20111

Workout:

Five minutes TGU @ 16kg
12 minutes of
- 30 seconds of snatches (each side) @ 16kg
- 60 seconds stepping (relaxed pace)
- Six rounds
- 60 second rest between third and fourth round

Previous Night's Sleep:

9…

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Added by Brent Brown on September 29, 2011 at 9:00pm — No Comments

Workout and Food Log

Didn't post yesterday, but my nutrition was spot on with carbs in the 50-100 zone with no coffee creamer to start my day ;).

Today:

Workout:

6 rounds of...

5 double front squats with the 26's

8 swings with the 62 lb

Rest 1 minute

6 rounds of...

5 double presses with the 26's

5 burpees

Rest 1 minute

Food Log:

Breakfast:

I taught preschool today, so skipping the coffee was not…

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Added by Rachel Benedick on September 29, 2011 at 8:38pm — 2 Comments

Food/Training Log: September 29, 2011

FOOD LOG:

7:00AM

- Cup of coffee with a "single serving" white chocolate mocha creamer

8:17AM

- 3 eggs scrambled in butter

- 1 slice of spelt bread with butter & cinnamon

- Another cup of coffee with a little…

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Added by Rachelle Lowder on September 29, 2011 at 8:00pm — 2 Comments

September 28th, 20111

Workout:

Max rounds in 20 minutes of
- Three thrusters (each side) @ 20kg
- Ten two-handed swings @ 28kg
- Brisk walk down the street and back
Got in five rounds
- Jim: Is that a good pace? Or should I pick it up a bit?

…

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Added by Brent Brown on September 28, 2011 at 10:02pm — 2 Comments

TRAINING/NUTRITION BLOG: 9/28/11

TRAINING:

1045am-

50 pullups on rings

50 hindu pushups

Five of each every minute for 10 minutes. Pullups on the rings really add another dimension. The wrists don't feel the stress, and I feel more ROM. They seem to tax the grip more too.

630pm-

TAEKWON-DO: 20 HYUNGS, BASICS, SPARRING,… Continue

Added by Jim B on September 28, 2011 at 10:00pm — 1 Comment

Food/Training Log: September 28, 2011

FOOD LOG:

7:00AM

- Cup of coffee with coconut milk and a packet of natural sweetener

8:30AM

- Peach slices with cinnamon

- 3 eggs scrambled in butter, seasoned with ground pepper

- A slice of spelt bread with butter & cinnamon…

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Added by Rachelle Lowder on September 28, 2011 at 7:42pm — 2 Comments

9-27

Breakfast:

3 turkey saus.

coffee with 2%milk and sugar free syrup

Lunch:

3/4 chicken burger

steamed veggies

Snack:

handful of almonds

Workout:

tabata set of 2 arm swings with 53 and then one arm swings with 35

tabata set of snatches w/26

tabata set of snatches mostly with the 35 some with the 26

Practiced the 2arm swing. Thank you Christa and Rachel for doing this for me. I…

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Added by Pam Benedick on September 27, 2011 at 11:20pm — No Comments

TRAINING/NUTRITION BLOG: 9/27/11

TRAINING:

11AM-

DEADLIFTS: 3X3 AT 365#.

Still very light. I will start to slowly put the weight back on next week. I will follow a modified Power to the People cycle.

KETTLEBELL WINDMILLS:

2 X 3 W/32KG

2 X 3 2/40KG

KETTLEBELL BENT PRESSES:

3 X 3 W/32KG

1 X 3 W/40KG

530PM-

TAEKWON-DO: 1 HOUR… Continue

Added by Jim B on September 27, 2011 at 10:00pm — 4 Comments