Posted by Sandy Sommer RKC in Sandy's Journal on 03 31st, 2009 | No Comments
Chicken With Red Pepper Sauce (Paleo Diet)
Tonight we had a great dinner. Another Paleo meal worth checking out.
Chicken Breasts with Red Pepper Sauce2 medium tomatoes, peeled, seeded and chopped
1 small onion, chopped
1 medium red bell pepper, chopped
1 tablespoon fresh parsley, chopped
1 tablespoon fresh basil, chopped
¼ teaspoon dried thyme
1/8...
Posted by Sandy Sommer RKC in Sandy's Journal on 03 31st, 2009 | No Comments
Viking Warrior Conditioning today
Jammed today. Did 70 work sets in 35 minutes of training. My number is 7 so I got 490 reps with the 16kg Kettlebell.
Will do the MVO2 for 80 work sets and move up to faster speed.
Sandy Sommer, RKC
Posted by Sandy Sommer RKC in Sandy's Journal on 03 30th, 2009 | No Comments
Paleo Dinner tonight
Green Chile Pork Stew
24 green chilies, fresh or canned
2 tablespoons canola oil
2 pounds of lean pork loin, trimmed of all visible fat
2 large yellow onions, finely chopped
3 minced garlic cloves
3 cups stewed fresh tomatoes
1 six-ounce can of salt free tomato paste
2 cups of water
½ teaspoon cumin...
Posted by Sandy Sommer RKC in Sandy's Journal on 03 30th, 2009 | No Comments
Beginning Viking Warrior Conditioning
Today was the beginning of my Viking Warrior Conditioning practice. For the foreseeable future I will be working the various strength and conditioning protocols Kenneth Jay has put forth.
The first thing I did today was some joint mobility work. Naked halos, the milkshake, some good mornings etc.
I began...
Posted by Sandy Sommer RKC in Sandy's Journal on 03 29th, 2009 | No Comments
Todays Work
Spent the day with Sr. RKC Will Williams and Don Blake Berry. We got so much done and finished with 60 work sets of MVO2. Hard Style all the way.
Much to report as we move forward.
Sandy Sommer, RKC
Posted by Sandy Sommer RKC in Sandy's Journal on 03 29th, 2009 | 2 Comments
My Personal Information At The Start Of The Viking Warrior Program
Resting heart rate = 51
Max Heart= 173
Blood Pressure= 102/76
Weight=182
PR on Kettlebell Press = 36 KG
PR on MVO2 kettlebell protocol=80 sets of 7 reps, 16 kg kettlebell, 560 reps
Pull Ups= 14 w/ bodyweight
Pistols= 1 rep with 16 kg kettlebell
Posted by Sandy Sommer RKC in Sandy's Journal on 03 28th, 2009 | 4 Comments
My Viking Warrior Conditioning Plan
I’ve finished the above book and I’m stoked. The conditioning and strength I’ve gained from ETK etc has me wanting to take my general physical preparedness to another realm.
I’ve lain out the below plan and hope you can offer your input.
I want to follow this for the foreseeable future and KJ...
Posted by Sandy Sommer RKC in Sandy's Journal on 03 28th, 2009 | 4 Comments
The Start of The Viking Warrior Program
I took some pictures in July, 2008 and then again today. The pictures essentially tell you nothing but that I was lean in July and still lean today. I don’t see much difference in the photos. Here’s whats interesting to me though. I weigh about 193 in the tan short pictures and weigh 182...
Posted by Sandy Sommer RKC in Sandy's Journal on 03 28th, 2009 | 3 Comments
How To Eat Well and Eat Paleo
This was an incredibly tasty and healthy meal:
Luscious Lime Shrimp
3 Tablespoons fresh lime juice
1 green onion, chopped
2 tablespoons chopped fresh cilantro
1 teaspoon minced, seeded jalapeno peppers
1 teaspoon olive oil
½ teaspoon minced garlic
20 large shrimp (about 1 pound) peeled and deveined
1...
Posted by Sandy Sommer RKC in Sandy's Journal on 03 28th, 2009 | 2 Comments
How To Become A Viking Warrior
I’m starting a new journey. I have finished the Viking Warrior Conditioning Manual and I’m about to embark on a journey that may have no final destination. Based on what I’ve come up with, I may be able to work Kenneth Jay’s strength and conditioning program from now on.
Allow...
