#JFKChallenge Updates

Greetings,

The JFK Challenge workouts continue onward this week. 

Wednesday and Thursday's routines were once again the #1 and #2 level workouts in a back to back setting.

Wednesday I ran for 4 miles after work for our local Club Run.  Very windy night and the first 2 miles headed out into the wind.  My 2nd mile was 8:30, turning around, my 3rd was 7:30.  It was pretty crazy. 

Thursday I felt pretty wiped and just did the JFK bodyweight circuits in the morning.

For this morning's workout, I tried the JFK circuit but did a Tabata format to it.

It was 14 minutes long, 2 cycles of 20/10 per exercise, and 2 full circuits of the 7 exercise circuit.

Alternating Toe Touches 20/10 x 2
Mountain Climbers 20/10 x 2
Sit Stretches: 20/10 x 2
Push-Ups 20/10 x 2
Sit-Ups 20/10 x 2
Side Leg Raises - 20/10 per side
Flutter Kicks - 20/10 x 2
Repeat circuit for a 14 minute workout.

I'm loving this little change and break from the kettlebells, but I'm also missing the Swings. I may mix them into the schedule 2-3x/week, but I kind of want to keep on a full bodyweight regime to see how my body handles it. Maybe I need a reprieve from some KB beatings. I am going to get some more runs and rides in as the weather warms up.

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Bulletproof Coffee was on the schedule this morning, a good mix of some basic generic Columbian coffee with organic butter and coconut oil.  I'm out of OG BrewKups, so I have to wait until my order comes in before I enjoy it again.

I also had a serving of some orange juice (10 oz) and a scoop of vanilla whey protein. Its a very smooth combo and less frothy than regular milk and protein powders.

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Coach Rick Karboviak
Kettlebells & Coffee
Organo Gold Coffee & more - http://tinyurl.com/kbcoffee