Sunday Workout at The Fly

At The Fly w/Brandon; a beautiful day on the river!

JM Warm Up, with lite sprints

Complex:

Hindu Push Ups x 10

OAJ w/26kg x 10 R/L

Goblet Squat x 10

Sprint 45 yds

*1 st 3 rounds; OAJ w/26kg, G/S with 18kg

*4th & 5th rounds; G/S with 26kg

 
 

Swing / F-Walk Complex:

1H Swing w/26kg x 25R, F-Walk x 45 yds

Switch hands

1H Swing w/26kg x 25L, F-Walk x 45 yds

Rest

2nd round = 20/20

3rd round = 15/15

4th round = 10/10

5th round = 5/5

*great combo!

A group pic of our recent IKFF Kettlebell Cert at Cypress Fitness, 5-22-12.

Back Row: Brandon, Katie-Ann, Kelly, Jo.
Front: Brandon, Shamus, Brian, Claude, Ken, David, Danny.

Practice & Workout

Practice:
2-22kg DJK Practice 2 x 5
22kg Snatch practice 5 R/L x 2
22kg Swing Practice 10 R/L


Workout:
24kg Swings: 200 Alt. (100 R/L)
Trying to get my hands back in shape; it's a little slow, but I'm making progress.

Well, I'm IKFF Certified, but I still have a lot of work to do! The course was very intensive, and challenging! Thanks to Ken & Claude for the excellent instruction!

IKFF (Steve Cotter / Ken Blackburn)

Highly Recomended!

I have a few books on nutrition, but this one is BY FAR the best I've ever read. If you are serious about changing the way you eat, whether it's for weight loss, or just to be healthy, you can't go wrong with this book. It will educate you, and hopefully inspire you to stop feeding your body all of the junk food that has been a part of our daily diets. Eating is a privilege...do it well!!


Even though the title says "21 day transformation', this is NOT a short term fix, because there is NO SUCH THING! This is a 21 day process that will teach you how to eat correctly, for the rest of your life. The term 'diet' has been changed in this country, to imply that you change what you eat for 6-8-12 weeks etc, and then you just go back to eating the same crap. This is a lifestyle change, that you will live by the rest of your life. If you want to be healthier, read this book, if not...


I have no financial gain from promoting/recommending this book, other than the fact that it's amazing! I'd go as far as to say that it should be a 'mandatory read', or even a class in our school systems, as it teaches you about how much of our diet is crap; even the things we've been told were good for us. There is no gimmick here, just solid info, and once you read it, you realize it just makes sense. Why?? Because it simply promotes eating raw,  organic (if possible) un-processed foods, and eliminating refined carbs, and sugar, which is in EVERYTHING these days!


This book will change everything you thought you knew about food, and you will be shocked by some of the things you read, but you will be more educated, and you will be healthier.


I'm VERY proud of my wife, she started this about two weeks ago, so she is on her way!


For more info, visit: http://www.marksdailyapple.com/#axzz1kJP9ewlK  he also has a weekly email newsletter, I highly recommend it.


Enjoy!