Sunday, December 9, 2007

Swing Baby

Friday Off Packing

Quick Swing Workout
Halos and Pumps
2 Handed Swings 12kg X 20 5 sets
2 Handed Swings 16kg 20 X 5 sets
200 Total
20 sec. rest between sets

Sunday Off Packing

Friday, December 7, 2007

One week to go

Even though I don't work on Fridays I am finding it hard to sleep in for some reason. Especially with everything that's going on. My mind just start racing with whatever the latest exciting venture is. This, being the start of the last week in our house, is kind of a bittersweet feeling. I am sad to leave the neighbors at Shell Road and our little cottage has the best vibes. Don't know what it is but I have always thought our house has good karma. But, oh my, to have a big back yard is going to take the cake. It will be so fun to build forts and sandboxes and swim in the pool whenever we feel like it. Tommy is convinced we are going to have a zip line coming off the house into the pool. That may be a bit drastic but I am sure we can rig something up with the trees.

Well, good thing I got some good workouts in this week. Don't know what the upcoming will hold.

Monday 12/03/07 with Mary:
Shuttle Intervals with kbs:
1 sided farmer walks X 2 with in between sprints
1 sided overhead carries X 2 with sprints
each lasting around 2 min.
rest for 30 sec. in between shuttle
Strength: 2 sets ea.
1A. Bosu Squats (upside down) with med ball pressouts 6-9 lbs/20
1B. Walk Outs-hands to elbows to hands plus pushup 8
2A. Step Ups with 1 hand overhead Press 12kg/6 ea.
2B. Pullups-hold 5 sec. at top and lower slow X 4 (actually jumped up first)
3A. Jumping Lunges 10ea.
3B. Side Twisting Plank
4A. Swings-one handed-8kg/15 ea.
4B. Can't remember
More core work

Tuesday 12/04/07 Kai 15 months today
1. Step Hop Overs 1 min. X 3
2. Quick Steps 1 min. X 2
alternating between top 2
3. Hop ups with step in between feet 30 sec. X 2

Thursday: 12/06/07
Strength: 2 sets ea. kind of light (lower back still a bit tender)
1A. Squat See-saw press 8kg/8 ea.
1B. Renegade Rows (DBs) 25 lb. /10 ea., 30lbs./8 ea.
2A. Burpee plus Up row 16kg/10 Quick
2B. Pullups 4
3A. Pistols 12lb. ball X 3 ea.
3B. KB chest press-one sided-on ball 16kg/5
4A. Ball Balance 2 min.
4B. Ribbons 12kg/8 ea. way
Plank: Elbows 1 min. straight to Hands for 1 min. X 1

Today: Don't know yet...have to pack...hope to get in some intervals

Sunday, December 2, 2007

Memory Loss and Politics

Although I have not written this week...I have worked out...just forgot what days and what I did. Just been one of those weeks that goes by fast and I can't remember what I did. Hope to be better next week.

Just read up on presidential candidate Ron Paul. I really like what he represents...change like no other. Like it so much that I donated to his campaign. That is something I never thought I would do. I usually distrust politicians. Please take the time to see what he is all about.

Sunday, November 25, 2007

Short and Sweet

Hope everyone had a great Thanksgiving. Short and sweet:

Fri and Sat. off

1A. Burpee + Front Squat 12kg/10 X 2
1B. 1H Overhead Press 16kg/3, 12kg/5
2A. Pistols 10/2-3 ea. X 2
2B. Push ups holding handle x/8 slow X 2
3A. Snatches 12kg/15 ea. X 2
3B. Russian Twist 12kg/15 ea.
3C. Crunches-Over chest hold 12kg/10 slow

Thursday, November 22, 2007

Happy Thanksgiving to All

Guess I felt just a tad bit guilty for skipping the 3 days last week or I could have been just preparing for the feasts I am about to consume for Thanksgiving, but I have had three good days of moving. And that, I am thankful for.

I must say...I am loving interval training. I am done so fast and still feel like I can get up and go. Its nothing like the old days of 30 min+ of running and then dragging myself back to work tired and winded. My joints and back are loving me now. For those who still push themselves through long slow distance workouts, try to think outside your realm and read this article by Kurt J. Wilkens, RKC. If you aren't convinced, try reading Al Sears' books: PACE or The Doctor's Heart Cure. It is time saving and better for you than pounding pavement day after day.

Monday 11-19 with Mary:
1A. Front Squats 12 kg/15 X 2
1B. One leg Push up with Kick back x/10 X 2
2A. Stationary Lunge with 1 Arm Overhead Press 12kg/10 ea. X 2
2B. Pull ups x/5 X 2
3A. Overhead 1 Arm Hold Plus Squat 8-12kg/6
3B. Russian Twist
4A. High Row Swing 12kg/10 ea.
4B. Roll Ups 8kg/10

Tues.: Off

Wednesday 11-21:
Warm up 3 min.
6X30 sec. on Ellipse. 30 sec. rest between
Cool down 1 min.
Swings: 2H-12kg/20, 1H-12kg/15,
HIGH Row Swing: 1H-12kg/10
Snatches: 3 sets 12kg/10-15
Get-ups: 12kg/2 ea., 16kg/2 ea.

Thursday (Thanksgiving): Early...couldn't sleep:
Warm-up 3 min jog
6 X 30 sec. sprints 1 min. rest
Cool down 2 min jog

Happy eating and enjoy the time with friends and family.

Saturday, November 17, 2007

Longtime No Workout

Three days off this week (M, T, W). I didn't intend to take so much time off but my body feels good and my eating is pretty clean (minus the burger and fries I inhaled Friday). Got in some intervals on Thursday, took off Friday (again) and a good strength session today (Saturday). Lovin' these kettlebells.

I have also been looking into the Warrior Diet. Can't say I am following it yet but I have cut back on breakfast. Decaf coffee in the morning with milk and stevia and kefir midmorning. Lunch has been chili or soup...nothing to bready. I do feel more alive and am able to move with my clients better (not weighed down by oatmeal anymore). My brain doesn't feel as cluttered either. Hey, maybe there is something to it. I hate to even admit that I am looking into something called a diet. Hate the idea but if it straightens out my thinking then I may stick with it.

Thursday's intervals:
Z warm-up, Pumps
1. Swings 2H for 30, 40, 50 with 12kg (3 sets)
2. Swings 2H for 20, 30, 40 with 16kg (3 sets)
Did 1 minute of jump rope after each swing for 30 sec. and swing again
3. One arm snatches 10 reps with 12kg for 3 sets each arm.
Same jump rope sequence
4. Get-ups 5 reps ea. with 12 kg

Saturday's Strength:
Z Warm-up, Halos, Pumps
1A. One sided Squat Press 12kg/5, 16kg/5, 16kg/5
1B. Chin/Pull/Staggered Grip Ups x/5, x/5, x/5
2A. Swing/Snatch Combo (Alternate) 12kg/10 ea. each arm X 2
2B. Turkish Get-ups 12kg/2 ea., 16kg/2 ea. (Yeah! First time with problem.)
3A. Roll-ups 8kg/10 X 2
3B. 1-Legged Cross Body Deadlift 12kg/8 X 2

I can't remember the last time I was this excited to workout and train others. Thank goodness I was led down this path. Tim and James, if you read this, thank you times a million! Shawn

Sunday, November 11, 2007

Swing Time

Took off yesterday to rest. I was feeling my swings and snatches from Friday. It was the first time I tackled the 16kg for a swing workout. Whoa. What a difference 4kg will make.
My back has really felt better since Fridays workout. I attribute that to doing a proper z warmup and stretching at the end. Without it, it seems like I am all out of whack. So much for shortcuts.

I can't remember whether I mentioned this before but we are under contract to buy a new house (new to us at least). It has a massive backyard with a pool. I would really like to build a gym/apartment in a separate structure. Time to start saving some moolah!

Z warmup
30 sec.-45 sec. rest between sets
1. 2H swings 12kg 20 X 3 sets
2. 2H swings 16kg 20 X 3 sets
3. 1H swing, High row (alternate) 12kg 5 ea. (each side) X 2 sets
4. 1H swing, High row (alternate) 16kg 5 ea. (each side) X 2 sets
5. Snatches 12kg 10 each X 2 sets
5 Turkish Get-ups each side

Today (Sunday):
Z warmup
1A. Front Squat 1-side 8 X 2 12 kg
1B. Pinwheel Pushups (side plank into pushup) Hold 3 sec. at top with 3-0-3 tempo 8 X 2
2a. Clean and Press 5 X 1 12kg, 3 X 1 16kg
2B. 1 arm rows 5X2 16kg
3A. Two legged deadlift 8 X 2 16 kg
3B. Woodchops 8 X 2 12 kg.

Beautiful day here in Wilmington. Hope to get outside with Kai for some playtime.

Wednesday, November 7, 2007

Practice Makes Better

Things are looking up. Tommy and I have our present house under contract to sell and our offer for another house has been accepted. Now everything is moving along quick. We should be in by mid December if all goes well. Here is Tues. and Wed. work:

1A. Pullups 4X5 reps slow
1B. Pistols 4X2 6lb. ball
Pistols were so hard today. I have some hangup in my left glute and my lower back has been sore this week. Those combined just wouldn't allow me to get back up easily on the left foot. I did some Z and it helped a bit.
2A. Snatches many sets with 8kg and 12kg...didn't count really. My form is getting much better and I am not making any new significant bruises. The old ones still hurt a bit but I will get over that.
2B. Windmills 4X4-5 reps 12kg

Swings and Snatches. 2Handed, 1 Handed, 2 bells, 1 handed snatches...various numbers...enough to get my heart rate up and practice some.

Sunday, November 4, 2007

Nap time equals Work time

It is official. I am completely worn out. The last week of little sleep, selling the house, being nurse and being mom has taken its toll on my energy...hence the lack of workout time. But this morning was different. Tommy let me sleep in till 945 since Kai was up from330-630 this morning crying...why, I don't know. So I was up for a workout at nap time today. Here goes:

Z warm up
Halos, Light Swings and Pumps

1A. Clean and Squats 2 X 10 2-18kgs
1B. Pushups (hands on ball of bell for instability) 2 X 10
2A. Swing, Clean, Squat and See-Saw Press 2 X 8ea. 2-18kgs (wanted to get crazy...heart pumper)
2B. 1 Arm Rows 2 X 6 2-18kgs
3A 1 Leg Deadlifts 2 X 8ea. 2-18kgs
3B. Woodchops 2 X 8 ea. 12kg.
Elbow Plank 2 minutes
Side (1-arm) Plank 1 min. ea.

This afternoon or tomorrow: plan on practicing snatches, windmills, and get ups
We shall see what the day holds.

Thursday, November 1, 2007

Raw Feet and Crickets

Got another late session in today after Kai went to sleep. After work today I really started craving a workout under the stars (I know it sounds a bit nerdy). It was so beautiful and quiet out tonight. All you could hear was the sound of the jump rope whistling in the air. Despite my bare feet pounding on the pavement and the speed rope stinging my toes on the mess ups, it really felt good to move even if it wasn't the hardest session ever.

Today's practice:
3 min. jump rope warm up
[20 2 handed swings 12 kg
20 sec. rest
1 min. jump rope]
Repeat the swings rest jump rope 6 times
2 min jump rope cool down

Practice snatches and windmills. I didn't count or care how many I got. I am just working on technique now.

Monday, October 29, 2007

What weekend?

Spent most of today running around to doctor's offices for Tommy's knee. Everything is looking good and Dr. Boyd is really pleased with the surgery. I feel like this weekend flew by and my days are a bit mixed up because I am not working today. Not much more to report.

Todays workout:
Z Warmup
Halos and Pumps
1A. Burpee Squats 2X8 12kg (Hold for 5 sec at bottom)
1B. Clean and Press 2 X 5 12 kg
2A. Pistols 2 X 2 12kg
2B. Pull-ups 2 X 4 slow
2H Swings 4X30 12kg

Saturday, October 27, 2007

Late Session

With Tom on the couch healing and me scooting around town trying to run errands (and party with friends a little) I didn't have much time to train. So I got a light practice in at 8 tonight.

Getups 5R/5L 12kg
1A. 1 Leg/1 Arm (Opposites) Deadlift 2 X 6 12 kg
1B. Side Press 2 X 5 12 kg
2A. Front Squat 2 X 10 12kg
2B. Russian Twist 2 X 8 12 kg
2H Swings 4 X 20 12 kg 30 sec. rest between sets

Friday, October 26, 2007

Day at the Hospital

Well, not husband Tom got ACL surgery today so I ended up waiting the the hospital most of the day. Gave me lots of time to think about business. I am rereading How to Win Friends and Influence of the best books of all time. Whenever I feel like my communication skills are slipping, this is always a good way to get back to the root of kindness and doing for others.

There will be no working out today. Hopefully I will finish off the day with some Z after getting him home and settled (probably 9:30 tonight).

Thursday, October 25, 2007

First Post

Here is my first post to this site. I have been persuaded to get a website established so this will be the prelude to a true web page.

I have recently started getting familiar with kettlebells, a russian cast iron weight that lo
oks like a cannonball. It is used to strengthen and condition the body like no other single piece of equipment. From the moment I landed on I was hooked. I know it sounds nerdy but I couldn't even sleep until my kb arrived. I even signed up for a workshop in Clayton, NC at Woodall's Fitness Training (instructed by Tim Anderson) before I ever held the bell. After going to the workshop and practicing (alot) I am now comfortable enough to use them with my clients. The next logical step was to spend a mortgage payment on the Russain Kettlebell Cetification. So come next April, I hope to be an RKC and training the lucky people of Wilmington with more confidence than ever before.

Today's practice:
1A. Pistols 3 sets X 2 (8kg)
1B. Single arm Snatches 3 sets X10 ea. (12 kg) (still learning how not to bang up my forearm)

That's it for today (so far). My body needs a day of rest. I lied...this is in addition to the above. I ended up doing a little more yesterday than expected.

More practice:
1A. Pull-ups 4 sets X 4 (2 chin-up grip, 2 pull-up grip)
1B. Pistols 2 sets X 2 (25 lbs!!!!!!!!!) (couldn't believe I could pull this off)

Z-Drills at night...felt good to finish the day like this.