Condition Kettlebell Gym

Thursday 8/13 - Light Day

As you can tell, my “days” are all mixed up.  I am cramming in my light, medium, and heavies because of being sick last week.  I do a good but of joint mobility every day when I teach classes so I am counting that as my variety until I can catch up to a normal schedule and start bending on variety days.

Light Day 4PM

5x (2,4,6,8) VPP with 2 8kg’s

8kg front raise snatch 2×15 per arm

8kg side raise snatch 2×15 per arm

Undereating

2 miso soups

2 coffee with cream

cranberry, orange, pineapple juice

Arden’s detox juice

FEAST - went to Park Tavern to have dinner with the dog outside 9PM

salad w/ginger dressing

hummus with sesame crackers

2 bison patties (no bread) with gorgonzola, hummus, and wasabi sauce

Friday 8/14 Medium Day

Long Cycle Clean and Jerk 5x(2,4,6,8) with 2 12kg’s

If you aren’t used to doing these, they are no joke.  I thought that 12’s would be easy but they werent - it took me like 1.5 hours to complete this!

And here we come to the Warrior Diet.  In the bastardized version I have been trying to follow, I allow myself 1 day completely off and and one “half day” where I fast but dinner isn’t following the Warrior Protocol (not eating salad first, having refined sugar, etc..) Today I ate a sandwich at 2PM and then went for pizza that night.  It really doesnt fit as  half day but it wasn’t too bad either.  And even though I am doing a halfway version of the Warrior Diet, it is better than the way I was eating before and I am training ALOT more consistently (did I write at some point that between the RKC II and the beginning of this program I had trained 2-3 times in I think 6 weeks??) So even though I am not being as strict as I could be, I am still seeing results.  When it gets to be 4 weeks out from the show (this weekend) I will have to follow theeating program more strictly, but the point of this experiment is to have freedom and not go crazy for 3 months straight while training for a show.

Saturday 8/15

I guess this would be a variety day.  2 classes, 2 private sessions, plus a workshop then waitressed for 6 hours.  I didn’t “train” but I felt like I worked really hard. I am definitely quitting my waitressing job, though.  It just doesnt make sense anymore…  Anyway!

I had to eat early - around 3PM because I had a private session and just enough time to get to work after and I work at a fondue restaurant so A. it’s impossible to eat that quickly on the go before/during the shift and B. I have worked there since 2000 (minus my 3 years in San Diego) so it’s not like there is anything new or exciting there!  I followed the Warrior Diet much better than I thought I would eating at 3PM and working until 1230AM.  There was one big slip up - a table brought in a chocolate cake and gave me a slice - and it was from the delicious French bakery down the street and so I had a piece - and then I had a chocolate cake shot to match it.  So aside from the chocolate cake slice and shot, I did ok - haha.

Sunday 8/16 - off

After a 13 hour standing workday I decided to chill today.  It was my whole day off from training and WD.  It was a good recharge.

Monday 8/17  attempted Heavy Day

First with the eating

2 coffees with cream

miso soup

handful of walnuts

I decided to try my first heavy day of the ballistics block with the numbers I had projected.  5x(2,4,6,8) LC C&J didn’t sound hard to me.  Until I tried it!!!  You see, I hadn’t had much as far as undereating goes and had been standing teaching class from 5-8PM. I thought “I will knock this out really quickly before I mop and feast.”  Yeah right.  I did 2,4,4,2 and then aborted the mission.  I wasn’t sure if it was becuase I was hungry or tired or because I couldnt do more but I decided to just eat dinner and try again the next day.

FEAST - 8:15PM

Salad in a Glass

carrot , onion, lentil soup

BBQ chicken - sauce sweetened with cane juice)

Tuesday 8/18 - Heavy Day (for real this time)

2 coffees with cream

emmenthaler cheese

fruit cup

FEAST - it’s the half day off

BBQ chicken

BIRTHDAY CAKE

hummus, cannelini bean paste, more cheese

Kombucha (pre workout)

HEAVY DAY - Did less ladders but at least I could DO them

LC C&J 3x (2,4,6) I finished in about 45 minutes and probably could have done more but decided to stop.  Next week I will add the next ladder in.

Monday 8/3 - Light day - train at 9AM

Think I can get 5x(1,2,3) on my heavy day, so I am adjusting for those numbers.

5 x (1) 16+8kg

5 squats in between each double press

2×20 deadlifts - jury still out about what I am doing here. High reps low weight or low reps high weight.  I am still leaning towards  low reps heavy weight - it’s my gut feeling.

UNDEREATING:

2 coffees with milk

Greek Yogurt with Raspberries (PWO)

Ginger Jive juice (unpasteurized)

Arden’s Detox

2 cheese curds

FEAST - 8PM from Whole Foods Hot Bar

Week 2 of WD for Fat Loss focuses on high good fats and no non vegetable carbs.

salad - spinach/romaine/carrots/artichokes w/olive oil and baslamic vinegar

steamed zuccini with olive oil

collard greens

turkey picadillo

medium avocado - I counted this as my “nuts”

Notes: I probably did better today than any other day, but was STARVING by 8PM after teaching classes.

Tuesday 8/4

Variety Day - Trained at 5:30PM

Ken Froese is heling me with a snatch program for a fellow RKC and he asked me to test my grip strength by doing as many snatches with a 16kg switching hands only once.  I only got 22R+22L = 44 total.  Boo.  He said it was a good start - haha.

UNDEREATING:

Because I ate dinner so early some is before the Feast and some after the feast

Before: coffee w/cream, 16 oz Arden’s Detox juice

After: 2 cheese curds, Beware It’s Pear unpasteurized juice, Grand Slam from Arden’s Garden (1 oz wheat grass, 1 oz cranberry juice, 1 oz lemon juice, 1 oz pressed ginger - all unpasteurized)

FEAST 1:50PM

pea and pecorino salad with salt and olive oil

pickled eggplant, shallots, and celery

meatballs

2 handfuls of Brazil nuts (which I found that my dog likes, too.)

2 hours later, I ate a couple spoonfuls of hummus and bean paste

Notes: probably NOT the best day.  Haha.  Cream in my coffee, peas and pecorino probably doesnt REALLY count as a salad, fermented veges are not exactly cooked veges, meatballs are NOT lean protein sources, you get the picture… This was about as much of a stretch as there could be!

Wednesday 8/5

Medium Day
Undereating

coffee w/cream

Veg-a-holic juice (unpasteurized)

FEAST - 9:15PM

It was SO good. I went to a pre-book launching party for an organization called Crave thinking that there were be appetizers that fit into this week’s feast.  There weren’t so I had to wait until after.  Two glasses of wine and a “crave-tini” at the party and I was ready to FEAST.  We went to the restaurant in my building called Serpas and I ordered the grilled scallops and julienne zuccini.  I double checked that there was no rice, potatoes, or grits and the server guaranteed there wasn’t.  Well, there was.  Boo.  At that point I ate the mashed potatoes hidden under the giant scallops and veges.

Thursday 8/6/2009:

Did my Medium day this day instead of Wednesday.  I spoke to Dan John about the deadlift dilemma.  We talked for about a half hour (he is very very nice and super helpful.)  He suggested that instead of doing 5 squats between press ladders that I do his clean and squat ladders 3x(1,2,3) after presses and then keep the lightweight deadlifts for 2 sets of 20.

5 x (1,2) 12kg+16kg

Clean and Squat ladders 3X(1,2,3) 16kg+16kg

2 x 20 deadlifts

Undereating:

unpasteurized watermelon juice

2 coffees with cream

unpastuerized veg-a-holic juice

nori bites (raw nuts and seaweed)

2 cheese curds

1 egg

greek yogurt

FEAST

The Z health crew came in tonight so we went out and had pizza.  It wasn’t structured the was a feast should be.

Friday - 8/7/2009

VARIETY DAY

Hosted the R-phase certification so all weekend was devoted to DJM.

Undereating:

coffee with milk

latte

unpasteurized veg-a-holic juice

2 miso soups

seaweed salad

yogurt

FEAST 7PM

salad with cucumber wasabi dressing

turkey chili

2 beers - I know, beer is not on WD

Sat-Tues

A big blur of Z Health, taking cold medicine and getting the A/C fixed.  Didn’t train or eat correctly and I am going to have to crunch it all in next week.  I know that isn’t recommended, but that is what I am going to do.  Heavy day Wed, light day Thur, med day Fri, heavy Sunday.

Tuesday 8/11

still sick so not training

Undereating:

coffee w/cream

fruit cup

coffee w/cream

FEAST 8PM - high carb day

salad (spinach, walnuts, gorgonzola, olive oil)

steamed zuccini

green beans w/olive oil

cous cous w/pulled pork (no sauce)

1.5 glasses of wine

Wednesday - 8/12

Heavy Day (that I should have done Saturday)

I was completely out of gas.  Probably from being sick and not training since last Thursday.

clean/squat ladders 3x(1,2,3)

deadlifts 2×20 16kg+16kg

I hate hate hate squats so I did them first and alternated with the deadlift sets.  Don’t think I am supposed to do that, but I tried it because I always dread the squats at the end and wanted to get them over with. By the way my press ladders went, I dont think it was a good idea.

Press ladders 16kg+16kg

1x (1,2,3) 2x (1,2) 2x(1)

Feast 8:15PM - High Protein day

cucumber/tomato salad

cabbage(steamed)

cilantro lime chicken

coconut chicken w/zuccini

2 glasses wine

Friday 7/31

VARIETY DAY: worked on joint mobility.  Ordered a bag of white and a bag of green nails to do some bending on variety days in the future.

FOOD:  I am allowing myself to take one afternoon a week off and not have a structured feast.  At 3:30PM I ate at my favorite restaurant, Shorty’s - best pizza ever. Don’t want to talk about  it today, though.

SATURDAY 8/1

HEAVY DAY

3 x (3,2,1) with 2 16kg’s

5 squats with 2 16kg’s after each ladder

2×5 deadlifts with 2 40kg’s

UNDEREATING:

2 cups coffee w/milk

unpasteurized beet, apple, carrot, parsley juice

2 cheese curds

young coconut juice

FEAST: early today 2:15PM

Went to a Mexican restaurant that I have been to a few times before.  I never noticed how gross and processed their food was until today.

Salsa - obviously out of a can

2 black bean tomales - I am counting masa for the carbs

plantains with peanut butter - definitely not natural pb

a few bites of hummus, cannelini bean paste, and lentil salad that I had in the fridge a couple of hours later.

wine at a party later that night

Where I went wrong: the feasting foods werent optimal and I drank the wine after the 4 hour window