Hi everyone, hope you are all having a good week. Since the vlog post on friday I've been getting to grips with the kettlebells... Man! Harder than it looks! I've only ever had a little go with one before as the gym I frequent only has one and it's currently being used as a door stop to get into the boxing room/sweat box.
I've watched countless videos on YouTube on kettle bell circuits, and of course they feature in some of the Crossfit WODs so I'm quite familiar with them, albeit in theory. On the Friday when I got home I did 300 full swings with the 16kg or 1 pood kettlebell, pood being a Russian measurement of weight. In my head I was like, yeah, get home swing this 300 times and watch some Olympics, which was amazing by the way. I thought I'd have to maybe break the 300 into 100's.... I was wrong. I consider myself physically fit and reasonable strong, but 50 swings in I knew I'd underestimated the challenge and I was thanking thank God they didn't have anything heavier in stock! I did 6 sets of 50 which killed me but I had to carry on out of principle. I managed the 300 and was a shadow of my former self. In the last two sets I did 20 full swings, then 10 single handed half ones, then back to 20 full swings again. I'm sure there will be some better terminology for the half one-handed swing but I like to come across as a newb :) Basically I woke up the next day aching all over; calves, delts, glutes and abs, it truly is a total body work out. I'm going to get a bit more technical this week and learn more terminology and routines. This, combined with my crossfit, will make me a more well-rounded athlete and is another skill to add to the few I have already.
Right, did someone mention cake ?
Sweet Potato Chocolate Brownies
This recipe is a variant on one that my buddy @gazbyrne sent me.
What I use:
-450g of sweet potato
-4 tablespoons of ground whole almonds (poor mans almond flour)
- 1 teaspoon of vanilla essence
- 1 teaspoon of cinnamon powder
- 3 servings of protein powder
- 1 teaspoon of gluten-free baking powder
What I do:
Peel the potato, then cut into 2cm squares, place in a microwaveable bowl, add 1 tablespoon of water and cook on full power for 6 mins, stirring after 3. This leaves the majority of the potato mash-able with a few lumps which I thought would enhance the look of the brownie and it did :)
Leave the potato to drain off and cool while mixing all the other ingredient together in a bowl. Add the sweet potato and mix together well. Grease a loaf tin with coconut butter (coconut and ghee mixture) - any butter will do. put it in the oven for 15 mins on 180 leave to cool.
How it tastes:
- AMAZING !
You could add more nuts or use coconut flour instead of the poor mans almond flour.
Right I'm of to do some strength training :D
I will literally speak to you all on Friday
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