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Friday, June 20, 2008
Thursday, March 20, 2008
WOD: Thursday 032108
WOD: Thursday - 032108
1. 1 Arm Kettlebell Snatch x 5,10,15,10,5 ea. arm
2. Pull Ups x 1,2,3,4,5
Alternate between both exercises. (i.e. 5 KB snatches left arm, 5 KB snatches w/ right arm/ 1 pull up.....10 KB snatches w/ left arm, 10 KB snatches w/ right arm, 2 pull ups....)
Rest 5 minutes
Perform the following complex without stopping between exercises for 3 rounds. Rest 60 seconds between all 3 sets.
1. 1 arm KB swing x 5 (left arm)
2. KB snatch x 1 (left arm)
3. OH Press & step up (24") x 10
4. 1 arm KB swing x 5 (right arm)
5. KB Snatch x 1 (right arm)
6. OH KB Press & step up (24") x 10
7. 2 Handed KB Swing x 20
Rest 4 minutes
Jump Rope x 3 min x 1 min rest x 3 rounds
Round 1 = 374 (4 misses)
Round 2 = 386 (2 misses)
Round 3 = 420 (0 misses)
1. 1 Arm Kettlebell Snatch x 5,10,15,10,5 ea. arm
2. Pull Ups x 1,2,3,4,5
Alternate between both exercises. (i.e. 5 KB snatches left arm, 5 KB snatches w/ right arm/ 1 pull up.....10 KB snatches w/ left arm, 10 KB snatches w/ right arm, 2 pull ups....)
Rest 5 minutes
Perform the following complex without stopping between exercises for 3 rounds. Rest 60 seconds between all 3 sets.
1. 1 arm KB swing x 5 (left arm)
2. KB snatch x 1 (left arm)
3. OH Press & step up (24") x 10
4. 1 arm KB swing x 5 (right arm)
5. KB Snatch x 1 (right arm)
6. OH KB Press & step up (24") x 10
7. 2 Handed KB Swing x 20
Rest 4 minutes
Jump Rope x 3 min x 1 min rest x 3 rounds
Round 1 = 374 (4 misses)
Round 2 = 386 (2 misses)
Round 3 = 420 (0 misses)
Tuesday, March 18, 2008
WOD: Kettlebell Tabata Protocol
Perform each exercise for 20, rest 10, and repeat for 8 rounds. Perform this protocol for each exercise. Once you have completed 8 rounds, move immediately to the next exercise. It's easy to keep up with the time. I simply use the
Gymboss Interval Timer
.
1. KB Snatch /ea. arm x 20 lb
2. Push Ups
3. KB double clean x 35 lb
This was good for anaerobic cardio conditioning, as well as building strength. The funny thing is, my biceps were smoking from the double cleans, as well as my chest, from the push ups. I haven't performed high repetitions and short intervals of push ups in awhile, due to an old shoulder injury I have finally begun to rehab via kettlebell training.
It definitely shows. Therefore, I will randomly perform 10 push ups almost every waking hour, in order to get back in the swing of things with my push ups. If you don't have access to a set of kettlebells, you can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.
A few well-thought out Tabata workout days, mixed with a couple of heavy resistance training days a week, will definitely aid in faster fat loss, stronger cardio capacity, increase in muscle endurance, and truly help to speed up your metabolism, not to mention save you time. Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.
You could mix this program in your training week like this:
MTh - Tabata Protocol
Wed - Rest
TuFr - Heavy Full Body Training (reps should be in the 3-5 reps per set zone)
Sat. - 30 min light activity such as walking
This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.
Give this workout a try. If you don't have a clue how to put a fat burning Tabata program together, and want to have your body beach ready before summer, take the time to join my Inner Circle, and receive a new workout program each month. Just click on www.joshoneinnercircle.com for more info.
Gymboss Interval Timer
.
1. KB Snatch /ea. arm x 20 lb
2. Push Ups
3. KB double clean x 35 lb
This was good for anaerobic cardio conditioning, as well as building strength. The funny thing is, my biceps were smoking from the double cleans, as well as my chest, from the push ups. I haven't performed high repetitions and short intervals of push ups in awhile, due to an old shoulder injury I have finally begun to rehab via kettlebell training.
It definitely shows. Therefore, I will randomly perform 10 push ups almost every waking hour, in order to get back in the swing of things with my push ups. If you don't have access to a set of kettlebells, you can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.
A few well-thought out Tabata workout days, mixed with a couple of heavy resistance training days a week, will definitely aid in faster fat loss, stronger cardio capacity, increase in muscle endurance, and truly help to speed up your metabolism, not to mention save you time. Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.
You could mix this program in your training week like this:
MTh - Tabata Protocol
Wed - Rest
TuFr - Heavy Full Body Training (reps should be in the 3-5 reps per set zone)
Sat. - 30 min light activity such as walking
This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.
Give this workout a try. If you don't have a clue how to put a fat burning Tabata program together, and want to have your body beach ready before summer, take the time to join my Inner Circle, and receive a new workout program each month. Just click on www.joshoneinnercircle.com for more info.
Tuesday, March 11, 2008
WOD: Monday 031008
1. KB snatch Pyramid (16 kg x 10,9,8,7,6,5,4,3,2,1 x ea. side - continuous without sitting KB down)
2. Windmill - 24kg x 3 x 10 ea.side
3. KB Single Arm Snatch - 24kg x 3 x 5 ea. side
The pyramid was no joke. You could use this technique with just about any exercise. Performing the snatch pyramid style will definitely get your heart racing (cardio), build great muscle endurance (burn fat/tone), build strength (resistance),and really help with shoulder mobility. Of course, you need to make sure you are performing the kettlebell snatch with proper form.
The snatch is probably one of the more complex, yet very-inclusive of all the KB exercises, and is definitely one of the main pillars of kettlebell training. Jason C. Brown, a kettlebell and fitness coach I truly respect, has a great video demonstrating proper snatch technique with the kettlebell. Take a look below.
Before you watch Jason's video, please note that although watching videos and reading books are good tools to learn more about proper kettlebell lifting, nothing beats personal instruction. Therefore, I suggest you find a certified AKC, RKC, or CKT near you, sign up for a few sessions, in order to learn the basics and proper technique. Better yet, sign up for one-on-one or group sessions, to really accelerate your training, by adding kettlebells to your training arsenal.
2. Windmill - 24kg x 3 x 10 ea.side
3. KB Single Arm Snatch - 24kg x 3 x 5 ea. side
The pyramid was no joke. You could use this technique with just about any exercise. Performing the snatch pyramid style will definitely get your heart racing (cardio), build great muscle endurance (burn fat/tone), build strength (resistance),and really help with shoulder mobility. Of course, you need to make sure you are performing the kettlebell snatch with proper form.
The snatch is probably one of the more complex, yet very-inclusive of all the KB exercises, and is definitely one of the main pillars of kettlebell training. Jason C. Brown, a kettlebell and fitness coach I truly respect, has a great video demonstrating proper snatch technique with the kettlebell. Take a look below.
Before you watch Jason's video, please note that although watching videos and reading books are good tools to learn more about proper kettlebell lifting, nothing beats personal instruction. Therefore, I suggest you find a certified AKC, RKC, or CKT near you, sign up for a few sessions, in order to learn the basics and proper technique. Better yet, sign up for one-on-one or group sessions, to really accelerate your training, by adding kettlebells to your training arsenal.
Monday, March 10, 2008
Recipe Of The Week: "My Favorite Tabouleh Recipe"
I must admit that tabouleh (pronounced "tuh'bool'eh") salad has to be my favorite salad in the world. Unlike many salads, which fail to fill you up or are loaded with too many fat or caloric dense ingredients, tabouleh has just the right amount of good carbs, fiber, and good fats that are essential for a good diet.
As a matter of fact, I generally eat about a serving (1 cup) of this Mediterranean gem every night, to ward off late night cravings without consuming a gang of fat producing calories before bed. I've been told that I will soon turn into walking tabouleh.
However, once you experience this great dish for yourself, you will see why I am hooked. Another great benefit is the wonders it does for your skin (via the extra virgin olive oil), and how you will begin to see the fat shed from your body. Enjoy tabouleh alone, as a side dish with lean meats, beans or lentils, or even enjoy the delicious juice produced from the lemon or lime juice and olive oil. In fact, you can use the juice as a dressing for other salads as well.
Tabouleh
1/2 cup medium grain bulgur
1 1/4 cups water
4 cups loosely packed, roughly chopped flat-leaf parsley, about 3 bunches
1 1/2 cups peeled and diced tomatoes, about 3 to 5 Roma tomatoes,
1/4 cup green onions chopped, white and some of the green, about 2 green onions
1/4 to 1/2 cup loosely packed, roughly chopped mint leaves
For the dressing:
1/4 cup freshly squeezed lemon juice
1/4 teaspoon minced garlic
Pinch kosher salt or sea salt
1 tablespoon extra-virgin olive oil
Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.
To prepare dressing, in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.
In a large salad bowl, toss together parsley, tomatoes, green onions and mint. Add bulgur. Pour dressing over salad, toss to combine. Taste and adjust seasonings.
Morph 1: Add more diced tomatoes, diced cucumbers, and diced raw zucchini to the tabbouleh.
Morph 2: Add rinsed and drained canned chickpeas, and rinsed and drained canned lentils
Morph 3: Grill some boneless, skinless chicken breast, dice, toss with the tabbouleh and wrap it up in fresh pita.
Morph 4: Serve as a small side salad with fish.
Calories 94
Fat 3 g
Saturated Fat 0.5 g
Carbohydrates 16 g
Fiber 4.6 g
Protein 3.4 g
Yield: 6 (1-cup) servings
As a matter of fact, I generally eat about a serving (1 cup) of this Mediterranean gem every night, to ward off late night cravings without consuming a gang of fat producing calories before bed. I've been told that I will soon turn into walking tabouleh.
However, once you experience this great dish for yourself, you will see why I am hooked. Another great benefit is the wonders it does for your skin (via the extra virgin olive oil), and how you will begin to see the fat shed from your body. Enjoy tabouleh alone, as a side dish with lean meats, beans or lentils, or even enjoy the delicious juice produced from the lemon or lime juice and olive oil. In fact, you can use the juice as a dressing for other salads as well.
Tabouleh
1/2 cup medium grain bulgur
1 1/4 cups water
4 cups loosely packed, roughly chopped flat-leaf parsley, about 3 bunches
1 1/2 cups peeled and diced tomatoes, about 3 to 5 Roma tomatoes,
1/4 cup green onions chopped, white and some of the green, about 2 green onions
1/4 to 1/2 cup loosely packed, roughly chopped mint leaves
For the dressing:
1/4 cup freshly squeezed lemon juice
1/4 teaspoon minced garlic
Pinch kosher salt or sea salt
1 tablespoon extra-virgin olive oil
Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.
To prepare dressing, in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.
In a large salad bowl, toss together parsley, tomatoes, green onions and mint. Add bulgur. Pour dressing over salad, toss to combine. Taste and adjust seasonings.
Morph 1: Add more diced tomatoes, diced cucumbers, and diced raw zucchini to the tabbouleh.
Morph 2: Add rinsed and drained canned chickpeas, and rinsed and drained canned lentils
Morph 3: Grill some boneless, skinless chicken breast, dice, toss with the tabbouleh and wrap it up in fresh pita.
Morph 4: Serve as a small side salad with fish.
Calories 94
Fat 3 g
Saturated Fat 0.5 g
Carbohydrates 16 g
Fiber 4.6 g
Protein 3.4 g
Yield: 6 (1-cup) servings
Monday, March 03, 2008
Recipe Of The Week: Grilled Chicken with Tomato-Avocado Salsa
Grilled Chicken with Tomato-Avocado Salsa
Preparation time : 20 minutes
Cooking time : 15 minutes
Ingredients
For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado
For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
Cooking Instructions
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.
2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)
For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.
2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.
3. Preheat the grill to medium-high.
4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.
5. Serve the chicken with tomato-avocado salsa.
Nutrition Facts
Serving Size 1 chicken breast with salsa
Amount Per Serving
Calories 283
Protein 43 g
Total Carbohydrate 16 g
Dietary Fiber 4 g
Sugar 8 g
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Preparation time : 20 minutes
Cooking time : 15 minutes
Ingredients
For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado
For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
Cooking Instructions
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.
2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)
For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.
2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.
3. Preheat the grill to medium-high.
4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.
5. Serve the chicken with tomato-avocado salsa.
Nutrition Facts
Serving Size 1 chicken breast with salsa
Amount Per Serving
Calories 283
Protein 43 g
Total Carbohydrate 16 g
Dietary Fiber 4 g
Sugar 8 g
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Friday, February 29, 2008
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