Tuesday C & P

I took Monday off (both online & off-line) because it was our anniversary (10 years, baby!). So now I'm kind of playing catch-up with my workouts.

Today's workout...

1a) KB Clean & Press (3 x 5/side)

1b) Blast Strap Scarecrows (2 x 10)

2a) Renegade Rows (2 x 20)

2b) Windmill (2 x 10/side)

2c) See-Saw Press (2 x 12)

3) 100 2-Arm KB Swings

Tomorrow I'll probably get on the hill at 6am and then practice some handstands and handstand push-ups.

I also made an incredible high-protein potato salad (with homemade mayo) that was so good that I almost ate it all at one sitting! I'll have the recipe for you sometime in the upcoming days.

Chris

Hill Sprints at 6am

For some reason last night, Mikey, my 3 year old, found her way into our bed.

So in our queen sized bed was Mikey, Q (our 8 month old son who sleeps with us - apparently it's called "attachment parenting") and my wife Rozanne who sleeps diagonally.

The last time I tried to move Mikey and put her in her own bed, all hell broke loose and she woke up the entire house at 3 in the morning.

Lesson learned.

The problem was that there wasn't anywhere for me to sleep, so I ventured into the girls room to sleep in Mikey's spot on the bottom "double" bunk (there's a single bed on top). I end up almost crushing Joey (my 7 year old) as she climbed down to sleep with Frankie (5yrs) on the bottom bed.

So here were my final options....

1. Sleep on the living room couch - the "nice" couch - which my wife would hate. Seriously, this is the couch that she'd leave the plastic covering on - a la grandma - if she could.

2. Sleep on the basement couch which has some clean, unfolded laundry that I was going to get to tomorrow.

Or

3. Sleep on the top bunk - Joey's bed - over my 2 peacefully sleeping children.

I went with #3 - sleeping on the top bunk. And once I got over the fear that this bed was not going to collapse and crush 2 helpless sleeping children while trying to hold a 180lb man, I slept like a baby.

Seriously, it was the best sleep that I've had a in a long, long time.

I got up at 5am and got some writing done. Then at 6, I got my Nike Frees on and drove over to the Riverdale Hill and ran some sprints.

When I got home I practiced doing some handstands while Joey timed me and made some breakfast - bacon, eggs and a smoothie - for everyone.

Good times!

-chris

Tuesday's 10 Minute Workout

Ever have one of those days when you know nothing's going to get done?

I had one of those days today. But I promised myself that I would make it a priority to get a workout in...and I did. Albeit it was a quick one.

Here's what went down.

1) Turkish Get-Ups x 20 per arm

I just took my 16kg kettlebell and did 40 TGUs. That took me about 10 minutes.

My shoulders were still sore from yesterday's workout (with the C & P's and the see-saw presses), so I needed something light today (with my limited time and my needed recovery).

Eating was great.

Breakfast shake - coconut milk, berries, mango, banana, spinach, maca powder, cocoa nibs, chia seeds & pea protein (I don't like pea protein as much as I like brown rice protein).

Then I snacked on nuts and fruit and chopped up veggies all day.

Dinner was delicious. I made lettuce wraps (the kids had actual homemade burritos) with black beans, homemade guacamole, red pepper and grass-fed steak that I marinated last night in lime, Braggs, garlic, pepper & bay leaf.

The baby had pureed avocado.

I'm hoping to at least get more done tomorrow - which includes getting up at 5am and doing some writing and then hitting the Riverdale Hill for 6am.

Have a great day!

-Chris

"Real regrets only come from not doing your best. All else is out of your control. You're measured by results only. Trade excuses and "trying" for results, and expect half-hearted results from half-hearted efforts. Do more than is expected of you. Life's easy when you live it the hard way... and hard if you try to live it the easy way."

-Dave Kekich, Kekich Credo #4

Keeping Things Simple...

Simple workout today...

1) 36" Box Jumps

2) KB Clean & Press

3a) Close Grip Chin-Ups

3b) KB See-Saw Press

4) 100 KB Swings

Without really knowing it until I re-read the book, I've been following the Warrior Diet (by Ori Hoffmekler). I've been having a good shake at the beginning of the day and then snacking on fruits, veggies & nuts throughout the day. Then at the end of the day I've been having a bigger meal.

The last meal isn't a "cheat" meal (although last night I did have a hamburger after my daughter's soccer game). I just eat significantly more than I would throughout the day. Lots of protein, lots of vegetables, some (if any) starch and then usually a piece of fruit for desert.

It's worked out well so far because I'm leaner and my energy levels are up.

Outdoor Workout on My Deck

I've been getting kind of bored of the gym lately. Last week was the straw that broke the camel's back. It was a beautiful day outside and I was in the gym doing Bulgarian Split Squats with 100lbs across my chest.

It's time for some variety. So I'm taking it outside and going back to doing strictly KBs, bodyweight and some sandbag work and tire flipping for fun.

Here's what I did today...

1a) TGU 3 x 3/side

1b) Chin-Ups 3 x 10, 10, 10

2a) Renegade Row 2 x 16

2b) Ab Wheel 2 x 15

2c) Rev Ab Curl 2 x 15

3) KB Swings @ 24kg x 100 - 50, 50

4a) Close Grip Push-ups - 20, 10

4b) Towel Curls @ 24kg - 10, 10

After that I meditated for 30mins using my

My food intake today was alright. I had Ezekiel cereal with coconut milk for breakfast with water and an espresso.

Then I had some mixed nuts and dried fruit followed by an apple and more raw walnuts.

Post-workout I had a shake with coconut milk, almond milk, rice protein, blueberries, spinach and a banana.

For dinner I'm making some broccoli coleslaw with sunflower seeds, raisins, bacon & chicken. I'm also pureeing some avocado for Q's dinner so I'll probably use the leftover for some guacamole.

How the heck do I NOT use my upper body?

Great night last night!

After picking up the rest of the crew, we chilled out in the afternoon and then packed up the van and headed to a double bill at Drive-In Movie Theatre...all 7 of us. It was fun. We saw both the new Shrek movie and the new Iron Man.

The kids ended up falling asleep in the back and we didn't get home until 1am, but it was all worth it because it was one of those nights that you know they'll remember.

It was tough getting up at 5am this morning (yes, I even do it on Sundays), so I hit the snooze button a couple of times and finally made it to my feet. I got some work done early and then went to the gym to train a client.

I also managed to get in a lot of foam rolling and stretching and a mini-workout/ab circuit. The gym that I train at has a "land mine", so I can do one of my favorite ab exercises - a Full Contact Twist - without wrecking the corner of a wall. Here's what went down...

1) Ab Wheel x 15

2) Reverse Ab Curl-Up x 15

3) Full Contact Twist x 15/side

4) Tricep Extensions on the rings x 15

5) DB Bicep Curls x 15

I repeated that circuit 3 times and then went home.

The back is feeling much better, but I still won't really do any upper body lifting until Tuesday.

Chris

I Got A Chiropractor For My Daughter's Birthday

Today is my #2 daughter, Joey's, 7th birthday.

I spent the morning taking my wife through a workout (she's looking really good and has lost a lot of weight doing only KB & bodyweight exercises - NO CARDIO!!!) and then we took Joey out to her favorite restaurant for breakfast.

Last night, we dropped AJ, Frankie & Mikey off at my parents house to spend the night because Rozanne and I like to spend one-on-one time with each kid on their birthdays.

I also managed to reconnect with a friend of mine on Facebook who also happens to be a chiropractor. Thank goodness for Dr. Waj because I was able to see him in the morning and get my back & neck worked on and my rib popped back in (although I had 3 ribs out on my left side and he could only get 2 back in).

The bad news is that I need a few more treatments and the left side of my back is - and I think this is a medical term - "royally messed up".

No workout for me today on the recommendation of Dr. Waj. My back will be pretty tender for a while so I'm going to lay off the upper body workouts for the next couple of days.

Luckily I'm on a deload week this week, so I'll be lifting really light and will just focus on doing hills and lots of full body abdominal work.