Keeping It Raw

Thursday, 27 Feb:

Couldn't take the treadmill this morning, so did my little warm up run outside. I didn't actually "warm up" but it did get me loosened up and the blood flowing!

Training:

Strength Training:

Kettlebell Swings: 100 swings (5 x 10 left and right) with 28 kg bell
Deadlift: 2 x 5 with 245 lb barbell
Double Kettlebell Bench Press: 2 x 5 with 28 kg kettlebells
Ab Work: Decline sit ups with elbow strike at the top, 1 x 50 alternating left and right

Skill Training:

Warm Up: crawling and tumbling forwards and backwards, 5 minutes
Shadowboxing, 5 minutes
Bag Work: 5 x 5 minute rounds with :30 rest
StrongFirst Mobility Drills

A great smoothie for breakfast after training: almond milk, apple, spinach, kale, banana, blueberries, ginger and Sun Warrior Raw Protein Powder.

Home in the afternoon, got to spend some time with Forest and my son. Walking Forest was cold but relaxing as always. Being home early let me see my son in the afternoon and help with some homework. Nice:)

Starting to experiment a little with making some raw entrees. Dinner was pretty nice: hommos, avocado and ghost peppers rolled in romaine leaves and a bean salad of chick peas, parsley, tomatoes, red onion and jalapeño peppers. Pretty tasty.

Friday, 28 Feb:

Training:

Strength Training:

Turkish Get Up: 1 left/1 right with 28 kg kettlebell. I "ratcheted" the movement -- at each step of the lift that is a transition to a new movement, I return to the beginning, then up one movement, then back, etc. It makes it a lift of 6 increasing segments, and takes about 3 minutes to complete per side.

Double Kettlebell Rows: 2 x 5 with 32 kg kettlebells

Zercher Squats: 2 x 5 with 145 lb barbell

Ab Work: Hanging Leg Raise, 1 x 10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5

Skill Training:

Light sparring:

Muay Thai, 5 x 4 min rounds (:30 rest)

Boxing, 5 x 4 min rounds (:30 rest)

Taught a few students, did some paperwork, then home to walk Forest. That and helping the boy with some homework makes for pretty nice day.

Saturday,  1 March:

Best smoothie ever for breakfast this morning: banana, blueberries, pineapple, avocado, jalapeño pepper, spinach, SunWarrior Raw Protein and Ormus Greens, chia seeds. Try it!

Training:

Strength Training:

One Arm One Leg Push Ups: assisted for reps, but moved to smaller plyo band today. ladders of 5,4,3,2,1 left and right.

Pistols: ladders of 5,4,3,2,1 left and right

Pull Ups: ladder of 5,4,3,2,1 on slow 4 count up and down

Ab Work: Hanging Leg Raise, 1 x 10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5

Skill Training:
shadowboxing, 6 minutes
padwork, 15 minutes no rest


Very busy classes today, and everyone working really hard. It makes me happy. That and the fact that my son is in class and getting very good:)

Food for the rest of the day was raw: almonds, walnuts, cashews and dried fruit for snacks. Main meal of the day was hommos with spinach, radish, celery, jalapeño and ghost peppers, and kimchi on the side. Awesome.

Sunday,  2 March:

Ah, Sundays. Off to the woods with Forest. There were enough days above freezing with snow in the last week that we're able to leave the main bridal paths and head back into the smaller trails. It's icy going, but there's lots to climb over, around and under. Good fun for both of us.

Had a great breakfast when we got back: sliced apples, bananas, orange, grapefruit bowl and sprouted quinoa and spinach patties -- topped off with sriracha sauce.

Spent most of the morning helping my son put all the pieces of his science project together on the display board. He did a great job on the experiment, writing it up and putting everything together. Then we did some training, all bodyweight which is perfect for kids: pull ups, push ups, hindu squats, some crawling around. Fun.

A bit of sadness as in the afternoon I attended a memorial for a long-time employee and good friend, Lance Turnbow. Lance was a talented artist and a loving father to two sons. He also struggled with some personal demons that caught up with him, passing away suddenly at a far too young 48. Take care of yourself physically, mentally and emotionally and embrace the friends and family you have -- or it will all be gone before you realize it.