RKC strength training update: Rowan's First KB Workout!

 

Kettbell conditioning done! Me: 5 sets fo 20 rep 2 hand swings. 5 a side 1/2 turkish get ups. 2 sets of 10 reps each side lawnmowers. 35lb kettlebell - 5250 lbs moved. Rowan's 1st day: 3 sets of 20 reps 1 set of 15 reps two hand swings. 2 sets of 10 reps 1 set 6 reps and 1 set 8 reps lawnmowers. 15lb kettlebell - 1635 lbs moved! Yaaaay Rowan~!!!!

Half turkish get ups are frickin hard!! My arm is moving all over the place. My form is horrible.. I don't dare do more than 5 a side while working on form or i'll crush my skull!>

The primal week that was:

1-24-11 to 1-30-11

Sitting here at my desk drinking a cup of maya black organic coffee, thinking it’s time for an update.

What a busy week.  So much reading and research done!  Also spent so much time (and money) in the kitchen working on new recipes with Mommabear.  We have never eaten so well!

 Biggest hit of the week was this Thai Green Curry recipe from Everyday Paleo Give it a try!

Lets go to the stats!

Primal day:14

Start weight: 187Lbs

End Weight 188 Lbs.

Net poundage gain of 1 lb.  But that’s sure not fat~!

But, weight is not the most important aspect of this journey.  My yard stick is how I feel.  And I feel good!  My mind is clear and focused, my energy is up, without sugar crashes during the day .  When something needs done, I jump on it!! This is done with no processed sugars, or grains, only incidental dairy. (small bits in cooking).  I am sleeping better.  I don’t toss and turn at night waiting for hours before I drift off.  I will do a full posting on all the changes I’ve noticed at the 1 month mark.

Fitness

I have started running with my  Vibrams Taking it very slow at the start.  As of today I’ve only put 4.5 miles on my feet while wearing them.  Everything I have read has said to take it slow… let your feet build up strength.  I see no reason to go to fast and get injured.  So far, there has been ZERO discomfort with them.  No aches in my arches or heels.  Walking on hard wood floors barefoot for 7 years seems to have paid off.

Kettlebell

This week I have started My RKC conditioning (Russian Kettlebell Challenge) with Rasputin, my 35lb (1 Pood) kettlebell.  I will be using it for all my strength training through the winter until I can get outside.  I love working the Kettlebell!  And I give thanks to my friends Dan Merk and Mike French for introducing me to it.

 

My youngest daughter, Rowan, has also decided to join me in kettlebell conditioning.  She has made purchase of her very first Kettlebell.  A nice little 15 pounder that she has taken to calling, “Little John.”

I will be traveling this week. Exercise will be difficult, I will be making use of  treadmills, elliptical machines, or what ever I can find in hotels along the way. I am not fond of going out for long runs in cities I don’t know.  Especially not in the winter.  I have yet to tackle winter running.

Posts to look forward too in the following weeks:

Introduction to my chickens -  My pets make me breakfast!

Several rants about crap food.

Raising an unwilling primal child. (Part 1)

And many more!

Poppabear

My Vibram Bikilas have arrived!

It's Like Christmas again for Poppabear!

Let me first of all say, they got her quick.  There was no long wait while my order sat around the warehouse waiting to be filled.  Ordered. Filled. Shipped.  Thumbs up.

The packaging was very well done.  Shipped in a regular shoe box but with a plastic shipping sleeve around it to protect it from snow and weather.  I'm glad they did this, as there is 3 feet of snow outside, and they would have sat in it on my porch for hours.

I opened the box and managed to shoot this picture before I couldn't wait any longer, and slipped them on.

The fit was perfect right out of the box!  No pinching, no binding.  Perfect!  I followed their sizing instructions right on the Vibram website.  http://www.vibramfivefingers.com/index.htm  They came out absolutely perfect. It was a great temptation to go for a run right then and there, but all the info on starting barefoot running has told me to take it slow.  Poppabear listens.

Some features I absolutely adore...

1. They feel completely natural.  They move with the natural action of my feet.  If feels like I'm wearing nothing at all.

2. Achilles tendon notch.  A problem with every shoe I've had, has been my achilles tendon rubbing against the shoe.  With a very simple design aspect, Vibram has solved this for me.

 3.  Flexible grip.  The whole reason I bought the shoe.  It adds protection without losing sensation of the running surface.

 

4. One strap fitting.  Makes the shoe tight and form fitting.

To sum it all up...

These shoes are like none I've ever worn before.  They are as light as air and as responsive as my own feet.  I can feel the running surface without rocks and other debris digging into my flesh.

I will be wearing them every chance I get for the next week to get my feet used to them.  Then, I will be hitting the treadmill for short runs, and building up distance and speed.  I am already using them in my kettlebell conditioning.  I have to say, my stance has never been more stable, and responsive.

I am a convert.

Poppabear 

RKC strength training starts tonight!

 

My RKC (Russian Kettlebell Challenge) Conditioning starts tonight. 10 min warmup squats and Halo's followed by High rep KB swings with Rasputin (my 35lb kettlebell) with Jogging between sets as an active recovery phase.

If you do it right, believe me 35lbs is more than enough to get you moving. (Unless you are Mike French!)

Just finished up!

KILLER 25 min workout. 5 sets of 10 Halos, 4 sets of 10 squats with Rasputin. (holy crap what a killer) 10 sets of 10 reps two hand swings with jog between sets.. My legs are TOAST! You feel those swings with every muscle. 6650 pounds of Iron moved in 25 min. My work here is done!

Today has been an excellent Primal day.  My Vibrams showed up (Pics tomorrow) as well as my Primal "Grok On" shirt.   Now I'm a stylish Modern Primal!

Poppabear

Primal Day 10 Update.

Primal day 10:

Nutrition has been spot on, except for a few minor indiscretions with Guinness Stout. I do need to eat more though, and pick up some ketosis strips to see if I'm in fat burning or have put myself into starvation mode. I'm just not hungry. (It happens every time I eat clean) My body is getting used to this nutrient dense food, and is too sated.  I’m not having any energy crashes or brain fogs.  So, it cant be all bad.

Vibrams should be here this evening! I will do an unboxing on them later.  I am going to start up slow with them.  I have been doing a lot of reading on how to get started with barefoot/minimum running.

Energy and mental clarity is waaaaaaay up!  With renewed energy also comes the desire to move more and work out more.  I have been going over the basics of kettlebell work again, and will make that the focus of my strength training for the next few weeks.

That’s where I’m sitting right this moment.  Weight down, energy and mental clarity up!

Poppabear.

Purely Primal's amazing sauce for fish.

So, as you know, Poppabear is all about spending time in the kitchen cooking with Mommabear now.  Last night after going to the grocery store we decided to make the honey Dijon Salmon recipe featured on purely primal.  I totally love this site for recipes!

Here is the link for the full recipe.  You must check it out.

http://purelyprimal.com/2010/12/29/honey-dijon-salmon/

Here's the thing, our local fishmonger was totally out of salmon.  We talked it over and chose Ruby Red Trout as an acceptable substitute.  And it was GOOD.  Now, I haven't cooked much fish... Prior to going primal my only cooking experience was very epic BBQ parties...  This fish was a hit in the cave.  There are no pics of the dish, as it went quickly. Our oldest daughter is our main taste tester.  She is 16 and autistic.  If she doesn't like something, you will know it.  She doesn't understand politeness for feelings sake.  She either asks for more, or spits it out. 

She ate HALF of my wife's fish.  I don't think she's even ever tried fish before.

Now, I am all about fish.  And I owe it to Purely Primal.  

Here is the sauce,  I am posting it as a stand alone, because it is so versatile.  I can easily see using it on pork roast, or a marinate for jerky.

• 1/4 cup local raw honey
• 2 tbsp dijon mustard (sugar- and HFCS-free)
• 1 tbsp pastured butter, melted
• 2 tsp Worcestershire sauce (HFCS-free)
• 1/4 tsp sea salt
• 1/4 tsp coarse black pepper

Enjoy!  And let me know the uses you all come up with!

Poppabear

The Father of Fitness dies at age 96

So, Jack Lalanne died yesterday, at age 96 from respiratory failure resulting from pneumonia.  96.  Let us say that together with the respect it deserves. 

96.

So, who was this man?

He was the father of the fitness movement.  Prior to his work, it was common knowledge that cardio would give you a heart attack, and weight lifting would make you impotent.   He introduced our grandfathers generation, then our parents, then us to the world of fitness.  He, more than anyone else, is responsible for every aspect of fitness we take for granted today.

Without him there would be no Arnold Swarchenegger, no Richard Simmons, no Tony Horton, and no fly by night quick fix 3day belly flattening machines sold on late night TV.

He started the ball rolling.

I just wanted to take a moment and say, thank you Jack.

Poppabear.