My workout log for the last 11+ years. Every workout that I have done since February of 2007 is listed here. I needed a name for the URL and was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
I recently took part in a 9 week nutrition challenge at my box - Crossfit Synergistics - in Ashland, Ma.
If you want to make huge changes in your body composition, blood work and over health and well being. Try being 100% strict for 30 - 60 days. In the past I cheated here and there and didn't think it made much of a difference but it definitely does. You just need to ask yourself - "Will this chocolate, wine, beer, etc help me reach my goals"? If you would rather have the indulgence then please enjoy. My wife is a lot less strict than I am. That is her choice. Do what works for you but don't beat yourself up over it.
My total Cholesterol dropped from 230 to 194.
My Glucose dropped from 111 to 87.
I followed mostly a Paleo diet but did have Peanut Butter, Brown Rice Pasta and Brown Rice. I drank as much water as possible on a daily basis and tried to eat as much vegatables as I could. I also ate a fair amount of fruit - especially raisins post WOD. I also TRIED to get 8+ hours of sleep a night.
In addition to my blood work improving I had 12 PR's during the 9 weeks of the challenge including:
Felt pretty good after 6 days off from training on vacation in Aruba. I WILL break 40 minutes soon!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.
Double KB Front Squat 53# Max Reps in 10 Minutes - 53 reps
5 Minute Rest
Double KB Shoulder Press 35# Max Reps in 10 Minutes - 85 reps
5 Minute Rest
Double KB Dead Lift 53# Max Reps in 10 Minutes - 105 reps
53/85/105 - 232 reps - I feel like I just did Fran!
“CrossFit Total Devastation” is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps. I just substituted Kettlebells for Barbells thus "Kettlebell Total Devastation".
50 Hammer Throws (two-handed: 25 Clockwise/25 Counter-Clockwise) - 15# Club
50 Sheild Cast (one-handed: 25 Left/25 Right) - 15# Club
50 Gama Cast (two-handed: 25 Clockwise/25 Counter-Clockwise) - 24# Club
I finished with: 25 Four-Count Flutter Kicks
Great article by Marty Gallagher that states - "The Clubbell is a patented strength training tool which combines modern technology with ancient science. Here is an ultra basic, elemental Clubbell workout that a true hardcore trainee can sink their teeth into - The Mill & The Swipe".