Forever in Training

Back to Walking

2008-10-26T21:16:00.002-04:00

In my detest for doing long slow distance, the baby in my belly has summoned me back to walking for exercise. I am trying to get in at least two long walks per week in addition to at least two strength and conditioning sessions.

Yesterday
10/25/08
Walked about 4.5 miles

Today: 10/26/08
Circuit, rest at end...felt phenomenal. Best in a while. Used 12kg for all.
1. Clean, Press and Overhead Squat 5R/5L
2. Plank-1 Arm Rows 6R/6L
3. 1 Legged Deadlift 5R/5L
4. Power Wheel (2 separate ones) Rollouts 10
Icing on the cake: H2H Swings: 6 rounds X 30 sec. ea.

Update

2008-09-30T14:19:00.003-04:00

Prego: About 10 Weeks, baby is the size of a kumquat
Weight: 132.5-Gain of 1lb, Not showing to anyone except me.
Energy: Picking up but still tired midday

Today's Practice: 3 Sets, Rest as needed
1. Sandbag Lunges-Alternating Shoulders 8R/8L
2. Staggered Grip Pullups 5
3. 1/2 Get up with Press at bottom 16kg X 5, 4, 3 ea. arm
4. H2H Swings 16kg X 20

Few and Far Between

2008-08-31T16:50:00.002-04:00

It is a totally different experience being pregnant the second time. When Kai was coming along, I had my face in a book reading about babies and pregnancy all the time. Now I barely have a moment to remember that I am pregnant. It is all I can do to remember to take my vitamins, folic acid and omega 3's. In addition, working out has not been top priority for me this week. I have slipped a bit but for good reason. My butt has just been to tired.

Nevertheless, I found some energy today (after Kai's 2nd birthday party) for a slow workout. Felt good.

Today's Practice: 3 Rounds
1. Squat Catch to Front Lunge 12kg, 6R/L
2. Clean and Press 12kg, 5 R/L
3. Deep Overhead Squat Dowel Rod, 8 reps
4. KB Bent Row 12kg, 6 R/L
5. 1-Leg Cross Body Deadlift 12kg 6R/L

Battling the Energy Suckage

2008-08-28T18:00:00.002-04:00

Besides seeing two lines on my stick, there is only one other issue that is reminding me of my pregnancy. Lack of energy. I remember this well from the first go round. Wake up and making it through morning session, only to be greeted by an energy suckage after lunch time. This is why I have only worked out 2 times in the past week. Even when I finally find time and get going, my heart rate is higher, recovery slower, and I just feel like stopping mid way through the workout. Think my body is trying to tell me something?

It is extremely important not to get overheated during pregnancy, especially the first trimester. Temperatures about 102.6 degrees F can increase the risk of central nervous system abnormalities in the fetus. This takes me back to a 100 degree day last pregnancy when I went walking with a friend. Although my son turned out just fine, I just knew I should have stayed home that day. I was completely hot and exhausted. Smart girl doing a stupid thing.

So today's practice was as follows: 3 Rounds
1. 1H, 2 KB Deadlift (in center hang position) 12kg X 2, 8 reps each.
2. Renegade Rows with a Pushup 20 lb dbs, 4 ea.
3. Clean and Press 12kg, 5 reps ea.
4. Swings 2H, 16kg, 15 reps
And pooped out.

Weight: 131.0 lbs.

Baby On the Way!

2008-08-26T13:10:00.004-04:00

Number 2! Tommy and I super excited to add another awesome kid to our family. I am going to chronicle my pregnancy while still playing with the kettlebell in hopes that someone else may find the info useful. I may end up making this a blog in its own so be aware of an address change.

To start off, we just found out this weekend so the news is extremely new and just starting to soak in. I thought about waiting until after the first trimester to tell everyone but that wouldn't allow me to post and keep track so that others could see how training might change. So wish me luck that everything goes as planned!

Hopefully I will get to train today. After finding out I just stopped doing anything (since Saturday, today being Tuesday). But today, despite the lack of energy, I am going to pick my bum up and move.

Today's Practice: 4 sets

Clean and Squat and Press 12kg X 2 5/5/4/4

Pullups 5/5/4/4

TGU 12kg 4/4/3/3

Swings Transfers 16kg X 20 reps

Not alot of energy and my heart rate seems to be high today.

I am going to try to keep up with pics so here is one to start:

New Blog Page

2008-08-22T15:47:00.002-04:00

I have started a new blog page (www.headstrongathletics.blogspot.com) to try and focus on business instead of my own training. The newest post is entitled "A Positive Life Spreads"

I will be posting on both but will probably put the meaty stuff on the other one and keep this one for my training. We'll see how it goes.

Yesterday:
1. 2H Swings 24kg 30 sec on/30 sec. off
2. TGU 16kg 4 ea. side
3. 2H Swings 20 kg 30 sec on/30 sec. off
4. TGU 12 kg 4 ea. side
5. Transfer Swings 16 kg 30 sec. on/30 sec. off
6. TGU 8kg 4 ea. side

I just love the basics!

2 Days till FMS

2008-08-05T22:44:00.003-04:00

I am super psyched to get back up to Minnesota for CK-FMS. Just being up there with all that good energy is enough to keep me running strong for a while.

If you have not gotten my latest email, HeadSTRONG Athletics has kicked off. I sent out info on my upcoming classes this morning and have gotten great response already. See my side panel if you did not receive an email and call asap 910-231-5011!!!!

It has been a battle to get a workout in this week. Besides trying to do as much as possible before I leave, it has been so stinking hot in Wilmington (today was 107 heat index with a swamp load of humidity). So I have been sprinting in the pool in hopes to stay cool. But today, I finally hit the A/C and worked my tail off for a good spin.

4 Rounds: Simple and Sinister:
1. Clean, Squat and See-Saw Press 12kg X 2 5 reps
2. TGU 16kg 2R/2L
3. 2H Swings 20kg 20 reps

New Logo:

Same as it ever was

2008-07-31T21:17:00.003-04:00

Yesterday:
5 sets:
1. Clean Squat and Press 12kgX2/5
2 Sets:
2A. Windmill with Press at Top 12kgX2/5R/5L
2B. TGU 16kg 3R/3L
3. Snatches, 12kg continuous for 5 rounds of 10R/10L (about 4:15 min, slow)

Today:
2-2 minute sets of Push-me/Pull-me Suicides (quad burner!) with partner and 2-2 minute sets of Quick Steps on bench

This one is for Tim who asked what I was standing on for the top picture: Don't doubt me, fireman!

Back on the Rope

2008-07-29T14:02:00.004-04:00

7/27/08
Sunday's Workout: 4 rounds
1. Sandbag Clean and Lunge, alternating shoulders 10 reps
2. Pushups 10
3. Sandbag Push Press alternating shoulders 6R/6L
4. Heavy Rope Velocity, variations 30 sec.

7/28/08
Monday's Workout: 4 Rounds of Tabata
Alternated between kb swings/snatches and rope variations.
Kicked my butt!

Sprint Baby

2008-07-23T22:09:00.001-04:00

Yesterday:
Three Rounds of Tabata throughout the day when I had time.

Today:
10-20 sec. sprints (running) with 40 sec. rest

Basics

2008-07-21T15:40:00.002-04:00

I am going back to the basics this week and doing the RKC Minimum to give my body a little rest.

Today:
Transfer Swings 12kg for 1 min work/10 sec rest for 12 min.
TGU 12kg for 5 minutes (8 per side)

Used my new Gymboss. Worked like a charm.

Gymboss is the Bomb

2008-07-19T16:34:00.005-04:00

For those of you who have not ever used the Gymboss Interval Timer, I highly recommend it. I go so sick of trying to do Tabata Protocols using my Ironman watch that I finally broke down and got a Gymboss. Now I can do swings or snatch variations without ever having to look at my watch (which really gets in the way when snatching). The Gymboss allows you to set two different interval periods so your work/rest can be different. I thought it was going to be bigger but I was pysched to find out that it actually clips on your (fill in the blank, pants) so you can run, jump and boogie with it. So get your Gymboss today!

Practice this week:
7/17/08
A repeat of my Awesome workout at an earlier hour in the day. Much harder the second time.

7/18/08:
Tabata for three rounds:
First two rounds: Swing Variations
Third Round: Side Shuffles and In Place Hopscotch

Today: Off and Ice Cream

Grind that Stretch and 20kg Press

2008-07-15T21:35:00.004-04:00

Ever since going through RKC in April, my squat has bothered me. It just gets me that I cannot go rock bottom without my pelvis tilting. In the technique challenge I had to stand wide and stop short just so I wouldn't tilt. I also have this hangup about stretching. Yes, it is something that I do for my clients; some of who see great strides and some of who (you know who you are Twisted Steel) have not changes in three years. I just can't seem to make it a big part of my program. I thought Z Drills would do the trick. They have helped a ton but I am still having issues. I want a rock bottom squat and a solid pistol. So I have started prying, grinding, wall squatting and working on my technique to get there. This will be an off day promise.

Other than that I did a few GTGs just to move a bit: Hanging leg raises, Full body roll outs (working on getting out without putting my knees down), and pistols (oh, pistols...Lefty is a bitch.)

Also had a PR today. Pressed the 20kg for 1R/L X 2! Doing it on the TGU really fired me up!

Adding this photo of my son. We had a spectacular trip in the mountains over July 4th. This is one that may get blown up.

Go away kettlebell (for a day)

2008-07-14T21:00:00.005-04:00

Did a quick calisthenics/light equipment workout in Tabata fashion after work. Needed to lay off the kbs after snatching my hands to death yesterday. They are on the brink of blisters and are so tender that I can't even imagine swinging one today. My left knee has also been bugging me for the last few days. It started after doing a morning routine last week of jump rope, bench hop ups, hop overs, burpees and other fun bouncing moves. So of course in my "ignore it now, pay later" way, I went ahead and bothered it some more. Off to ice it.

Today:
4 rounds of Tabata calisthenics (20 sec. on/10 sec. off for 8 sets each round>4 minutes ea. round):
Round 1: Hindu squats and Pushups
Round 2: Front Lunges and Tube Rows
Round 3: Jump Squats and Bar Twists
Round 4: Mountain Climbers and Ball Slams
1 set of TGU's 20kg/2R/2L just because I can. Love that!

20kg TGU

2008-07-13T16:12:00.002-04:00

I just had a awesome session yesterday. Could have been that I wasn't on a time limit or maybe that I was the only person in the gym but nevertheless, I just felt better and stronger than ever. Went like this:

Full Z warmup
4 sets:
1A. 1H Snatch to Overhead Squat 12kg/5L/5R
1B. Renegade Rows 20 lbs dbs X 2/ 5L/5R
3 Sets:
2A. Windmills with Press at top 12kg X 2 5R/5L
2B. Squat Catch (with full squat between) 20kg/5
3A. TGU 16kg 3R/3L (1 set), 20kg 1R/1L (2 sets)
3B. 1H Swings 20kg/10R/10L

This was my first attempt at the 20kg for TGUs. Felt stable and strong. I just can't get over how hard a TGU with a 12kg was when I first tried it. Now I am using the 20kg. Goes to show that practice pays off.

Today will be some intervals out back with the rope and snatches. I have been in the sun all day so it is going to take some motivation to get back out there.

HeadSTRONG Athletics is coming together quite nicely. I have some more pieces to the puzzle to get started with confidence but everything is working out great. I have set up an event at Pomegranate Bookstore for August 28th. This will be my first speaking engagement so I am a bit nervous. I am in the process of getting the format together now.

Adios!

Flow Drills

2008-07-01T15:11:00.003-04:00

Tried something a little different today. I combined a few moves into one long drill. Some call them flow drills (AOS). Here is what it looked like...all done with 2 12kgs:

A. 4 sets, 1 minute rest between sets
1. Double Turkish Get-up X1
2. Double Swings X10
3. Double Clean and Squat and See Saw Press X5
4. Double Swings X10
5. Racked Turkish Get-Down X1
6. Lay there and wonder how to get up again. Just kidding, but it was hard!

B. 3 sets, , 30 sec. rest between sets
5 reps each side
1. Snatch to top
2. Windmill
3. Lower to racked position
4. Repeat
5. Plank 1 minute hard style after R/L sets

Backyard Blitz

2008-06-24T15:25:00.003-04:00

Strength
3 Sets:
1A. Clean/Shoulder Sandbag Lunges 5 ea. leg
1B. Pullups on Training Board (Fingers only) 3 reps
1C. Clean and Zercher Squat 10 reps
1D. Pinwheel (Side Plank in between) Pushups 10 reps
1E. Swings Transfers 16kg/10ea.
2 Sets:
2A. Turkish Get Ups 16kg/3 reps consecutive

Quick Post

2008-06-22T18:26:00.003-04:00

6/21/08 Strength
4 Sets:
1A. Tactical Lunges 12kg 20 reps
1B. 1H Bent Over Rows 20kg/4 reps ea.
1C. Front Squats 12kg X 2/8 reps
1D. Clean and Press 12kg X 2/5 reps
1E. 2H Swings 20 kg 15 reps
2. Plank 3 Sets 1 minute ea. Elbow, Hands, Side Hand

6/22/08
Tabata Protocol 4 Rounds (Loving this!)
1. Swing Variation
2. Jumping Jacks and Burpees
3. Snatches
4. Swing Variation

Tabata Day

2008-06-19T13:55:00.002-04:00

I have been doing interval training for almost a year...strictly. This is a big change for me from the days of walking, running, rowing etc. And I can honestly say, my body feels so much better now that I am not pounding pavement anymore. I tried out the Tabata Protocol today...not too much different than what I was doing but I stuck to the rules with today's routine. 20 sec. on, 10 sec. off.

Round 1: Swing Variations 16kg
Round 2: Alternating Snatches and Squat Catch
Round 3: Alternating Squat Jumps and Pushups
Round 4: Swing Variations 16kg
Various rest periods between sets dealing with a 1 1/2 year old.

I have really been training pretty consistently despite the lack of posts. A typical strength session will look something like this:
1. Clean and Squat 5-8 reps
2. 1 side Press 3-5 reps
3. Swings 20-30 reps
4. Pullups 4-6 reps
Get Ups, Windmills, Power Wheel or Hanging leg raises (whatever is calling me for the day.)

I have also been having fun with my heavy rope (50ft., 1 1/2 in.) a got from www.ImmortalUSA.com. What an ass kicker. I still get smoked doing 25 sec. If you haven't ever used one, check out www.BattlingRopes.com. John Brookfield does an excellent job teaching if you ever get lucky enough to attend a workshop.

Battling Ropes

2008-05-24T13:41:00.005-04:00

I spent all day yesterday in Pinehurst, NC with some friends getting our Battling Ropes Certification. OH my goodness! Never knew ropes could hurt so bad. Talk about taxing your heart. John Brookfield was an awesome teacher, not to mention a strong dude. He blew all of us younger peeps out of the water when it came to strength endurance. I can see the carryover this type of training has into sport and firefighting. Hopefully I will be able to introduce it to the athletes and departments in the Wilmington area. Here are some pics and clips from the day:

Buffet of Practice

2008-05-08T17:00:00.003-04:00

Since getting back from RKC I should be a little more organized with my own practice. But I am not and I don't feel like being so structured right now. I am not training for anything particular so until I feel differently I will just stick to my buffet of movements. Spontaneity is beautiful.

Recent Practice:

Wednesday:
3 sets each (rest between supersets):
1A. 2H Swings 20kg X 10 reps
1B. C & S 16kg X 5 reps
2A. Same as 1A.
2B. C & P 16kg X 4 reps
3. Countdown Ladder of 1H Snatches. 10 to 0. Took around 6 1/2 minutes. 12kg.

Yesterday:
30 sec. sprints X 10

Today: No kettlebells...they are all at the gym and I don't want to go back.)
3 sets each.
1A. Pistols (Assisted by tubing) 3/3
1B. Rock Bottom Pullups 4
2A. Burpee(Pushup, Hop) 10
2B. Spiderman Pushups 20

Crossroads

2008-05-01T13:37:00.003-04:00

RKC has turned by head backwards. I thought for sure I wanted to stick with one on one training. It is what I love to do. But now I see such potential in group classes. I can reach so many more people and introduce them to the world of kettlebells. I know it sounds a bit corny. This is something I feel I need to share...especially with the deconditioned. It is a powerful and efficient way to train your mind and body. So I have been brainstorming to figure out how to start my new path.

In the meantime:
Yesterday: Off
Today was short and sweet:
1A. Hindu Squats 30 reps
1B. Hindu Pushups 10
1C. Pullups on Training Board (Wide big grip) 4
Superset with 1 minute rest between sets. 4 rounds.

Here is a video of our Graduation Workout:

RKC Instructor

2008-04-29T14:47:00.005-04:00

I did it. I am officially an RKC Instructor. This weekend was one that will go down in history for me as being one of the best. It was physically and mentally such a challenge but worth every penny. One of the highlights of the weekend was winning all 3 categories of the Technique Contest (there were around 65 students there.) Soon after we had our Graduation workout so my ego was not allowed to take over. Along with my comrades, I was knocked over and pushed past limits to really test myself.

After talking with Tommy I have decided to go back to Minnesota to attend Grey Cook's CK Functional Movement Screening Workshop for another certification.

I told myself I wasn't going to touch a KB for a week but just couldn't help myself.

Today's workout all with 16 kg (4 sets):
1A. 2H Swings 20 reps
1B. One sided Clean & Squat 5R/5L
1C. 2H Swings 20 reps
1D. One sided Clean and Press 4R/4L
Rest

Last Snatch Paractice

2008-04-22T14:00:00.002-04:00

Doing snatch practice today. After this I am not touching a kb until I get to Minnesota.

12kg: 10R/L, 20, 30 reps
16kg 7R/L
12kg 25R/L, 15
16kg 5R/L
Total snatches ea. side: 112

My forearms and hands are still so tight after each set. I am a little concerned about not making the transfer after one side during the test. My hand is on there like a claw that won't let go. I am planning on doing the test the first day so if there are any kinks in my snatch they will just have to be worked out afterwards.

Farewell and wish me luck. Shawn

Getting Ready for RKC

2008-04-09T14:53:00.005-04:00

Few days of Practice:

Friday's Practice:
Half a deck of cards workout: Burpees, Pushups, Frog Hops, Swings

Sunday:
Alternated between
1. 30 sec. 2H Swings 16kg
2. 1 minute of 1H Snatches (started with 16, finished with 12kg)
6 Rounds with 30 sec. rest between each.

Monday:
Swing Intervals with Shan
30 sec. on 30 sec. rest X 10 sets

Tuesday:
Worked my butt off in the garden. Harder than any workout. Abs are sore today.

Wed.
with Mary
First Round:
1. Swings 15 reps 20 kg
2. Clean and Squat 5 reps 16 kg
3. Swings
4. Clean and Press 5 reps
5. Swings
6. Snatches 10 reps with 16kg
7. Swings
8. TGU's 3 reps with 16 kg
9. Swings

Round 2
Same exercises but switched Clean and Squat and Swings (concentrated on C & S instead)
Kicked my butt.

Day Off for Cheeseburger

2008-04-03T12:48:00.002-04:00

While enjoying my burger at lunch I decided to just skip working out today. My hands are beat up and I know that picking up a kb today is just going to destroy them. So I will file them tonight, rest today, and work hard tomorrow. I plan on heading up to Little Washington to visit my best friend Tina. Plan on taking the kbs and teaching her how to swing too. Spread the fever a bit.

Yesterday's practice with Mary:
4 Intervals of:
1. 20 1H swings (10 ea.) 12 kg
2. Rope Pull Mes (Tug of War) 30 sec.
3. Squat Catch 10 reps 12 kg
4. 2H Swings 10 reps 20kg

Plus some various strength work indoors with Mary.

Sixteen Kilograms

2008-04-01T14:04:00.002-04:00

I have never even done a 1 Hand Swing with a 16kg, nor have I ever thought about of snatching it. Since my RKC requirements were to snatch the 12kg 54 times that was what I focused on. But since giving up nursing I have gone up in weight by about 4 lbs. which is just 2 lbs. away from upping my numbers to 64 total. This made me a bit nervous since my grip/forearms feel like they are going to explode at 25 ea. hand. So today I decided to tackle the 16kg. One thing is for sure...it sure makes the 12kg feel like a feather!

Today's practice:
Light Z warm up
Snatches:
4 sets X 10reps ea. Hand with 16 kg
1 set X 8 reps ea. hand with 16 kg (grip was giving out...couldn't hold on)
5 sets X 10 reps ea. hand with 12 kg
Power Wheel / Hanging leg raises later in day
Stretches

Bad Post Record

2008-03-29T11:42:00.002-04:00

Ok, so my posting record has stunk lately but my training carries on. Got less than a month until RKC and I am so excited! I feel pretty ready strength wise. I just worry that 3 days of training straight is going to kill me. I rarely find 3 days straight now that I can train. I have put on a few pounds of muscle since bumping up the weights. This was unintentional but I am not complaining. It will help in April.

Today is Tommy's birthday. We started out going down to Oak Island to go skydiving (him, not me...been there, don't need to go again now that Kai is here.) Unfortunately, they cancelled due to high winds. So he is out back trying to put up his new climbing training board. I love it when he gets cool training gifts that I can use too.

Todays Practice: Felt awesome today
Indo Board 2 minutes
Z warm up, pump, halos
Swing intervals. 20 reps X 10 sets, 16kg. 30 sec. rest b/w sets.
1A. Clean Squat Press 3 sets X 5 reps ea., 16kg
1B. Pullups/Chin Ups/Close Grip 1 set ea. X 5 reps (slow)
2A. Get ups 2 sets X 3 ea. 16 kg (continuous)
2B. Plank 1 minute X 2 sets

Time to plant the garden.

Snatch Day

2008-03-04T15:40:00.002-05:00

It has been a while since my last post. I have been trying to get started on construction of my gym. Tom and I are building one in the backyard (nicknamed the poolhouse for the sake of the neighbors). So every second I have to spare has been spent on that. I have been staying on schedule and really trying to practice my snatches. Every time I think I have it down, I start to muck it up again. So on with the practice. Today:

Z
Snatches with 12kg 10/10, 12/12, 14/14, 16/16, 18/18, 20/20 My forearms are blown by the end of this. I could barely hold on for the last few. At the end they (and my hands) look like I have been plowing the field all day.
Practiced some cleans
2H Swings 16kg 10 with 10 seconds rest X 5 sets.
Done

Can't believe I will be at RKC next month. Can't wait.

Practice, Practice, Practice

2008-01-29T16:19:00.000-05:00

I am really starting to get in the groove with snatches. Did some quick intervals today to get the ticker ticking:

3sets ea. with 12kg. No rest between SS
1a. High Row 10 ea.
1b. Burpee Hops 10

2a. Snatches 10 ea.
2b. Hopping Pushups (Plyos) 20 (you could probably only slide a sheet of paper between my hands and the floor but I still counted them.)

Back to what pays the bills.....

Workout #3

2008-01-28T14:21:00.000-05:00

Today was workout #3...focus on Clean and Squats. I unfortunately took off the last three days over the weekend. Just couldn't get myself to pick up a kb.

Today: Did Z in morning and short one before workout
2 Circuits
All C & S done with 12kg for 6 rep ea. side.
1. C & S
2. Swings 16kg 25 reps
3. C & S
4. C & Press 16kg 4 reps (4th was very tough...had to cheat a little with the legs)
5. C & S
6. TGUs 12kg 5 ea.
7. C & S
8. Snatch 12kg 16 reps
9. C & S

Yesterday. Full Z...lovin my Z Drills. I can really tell my body is balancing out more.

Shoulder Practice

2008-01-24T19:42:00.001-05:00

I am suprised I could raise my arm at dinner tonight after today's workout. I am not sore at all (not yet, at least) but my arms are quite tired. Workout felt great...this is #2 on the Brett Jones plan.

All C and Ps done with 12kg for 6 reps ea. Did circuit 2 times
1. Clean and Press
2. Swings 16kg 20 reps
3. C and P
4. Clean and Front Squat (1H) 12kg 8 reps ea. side
5. C and P
6. TGUs 16kg 3 reps
7. C and P
8. Snatches 12 kg 15 reps ea.
9. C and P

Took about 17 minutes per circuit. Very little rest in between sets. Forearms are a little bruised. I've never done so many cleans in one workout before.

Yesterday's conditioning:
6 rounds
1.5 minutes hard jump rope with 10 squat thrusts back to back. Enough rest in between to catch breath

Brett Jones to the Rescue

2008-01-22T15:02:00.000-05:00

Someone upstairs must have been listening because my wishes were answered while reading the latest issue of Hard Style. Brett Jones laid out a training plan that focuses on RKC prep. So I am leaving my plan in the dust and following his instead. I figure he is where he is for a reason. So today I did workout #1 which focuses on swings. I started thinking it was going to be no big deal. "Do 1-3 cicuits" he said, "5-8 reps" he said. Well, 2 circuits was enough! And I stuck to 5-6 reps for everything except swings. I feel great now that its over but wow, didn't think it would kick my tail that much.

Cicuit Style: 30 sec. between sets, all done with 12kg
1. 2H Swings 30 first set, 20 second set
2. Clean and Press 6 reps
3. Swings
4. Clean and Front Squat (1 sided)
5. Swings
6. TGU 5 ea.
7. Swings
8. Snatches
9. Swings
Each set took about 17:30 min. 5 min. between circuits to regroup and remind myself why I put myself through this. LOVE IT!

Ice Cube Training

2008-01-20T14:07:00.000-05:00

Spent part of today's workout outside in the freezing weather with my friend Katie. She is a great training partner due to her uncanny ability to push my buttons and push me physically. It was her first time with kbs so I was teaching a bit too. I went a little lighter today (didn't want to show you up, Katie...Ha!) Here was our workout:

1a. Overhead carries, Rack caries, farmer walks...all one min. ea. on R/L
1b. Swings: 3 sets

2a. Front Squat with OH Press- 1 side
2b. Pushup with a partner hand shake in between
3a. Squat Thrust with a kb catch
3b. One sided Renegade Rows (one person in plank, other person using them as a bench...leaning)
4a. Push Me 1min (traded off who gave more resistance)
4b. Inchworm and Crabwalks
5. Get Ups 3 ea. side

Walks and Swings

2008-01-17T15:49:00.000-05:00

Grip Strength galore!!!!!!!!! My forearms are swollen right now after finishing today's practice.
Full Z in morning:

All with 16kg zero to minimal rest in between sets:
1A. 1H Overhead Carry 1 min right/1 min. left
1H Rack Carry 1 min R/1 min L
1H Farmer Walk 1 min R/ 1 min L
1B. 2H Swings 20 reps X 5 sets
Repeat 1A. and 1B.
Total of 200 swings
Stretched
Lats are feeling it!

Working the Plan

2008-01-16T14:00:00.000-05:00

Today's Practice:
1. Snatches 12kg 15/15 3 sets
2a. Front Lunge with 1 Arm Overhead Press 12kg 6/6 3 sets
2b. Alternating Leg pushups 10 3 sets
3a. Windmills 12kg(top) 5/5 1 set
3b. Get ups 12kg 5/5 1 set
Planning on finishing the last two sets of #3 later today.

The Plan

2008-01-14T19:54:00.000-05:00

I realized today that I need a good plan for RKC. Although I am practicing regularly again, I still don't feel as focused as I could be. So I am going to take the KISS approach and be efficient and consistent. One thing I do know is that I need a bit of flexibility. I am not real good at setting a weekly schedule. I just know what needs to get done and I do it when I can. So today I started out with Strength.

1. Pullups 3 X 5 sets
2a. One sided front squat 16kg 5ea./3
2b. One arm overhead press 16kg 4/3
3a. Squat Thrusts with Hike up 16kg 10/2
3b. Hindu Pushups 5/2
I wanted to get 3 sets for #3s but nap time for Kai was over too quick and I had to go back to work
If anyone knows what 3a. is actually called let me know...its when you up row the bell and catch it.

Next training will concentrate on conditioning with swings and snatches. Until then I will be working on my plan.

PS.. Welcome back Mari

Back on Attack

2008-01-12T18:01:00.000-05:00

Finally back to a normal workout schedule although I have not taken the time to post it. During the move (of houses) I was finding it hard to juggle everything. The workouts got put on the back burner for about 2 weeks while we painted and got things settled. When I did get back to training, putting it on the web was just not going to happen. So here I am...back on attack...trying to get ready for RKC in April. I made my reservations so I am locked in. Now I just have to hope not to get pregnant before I go.

So here is today:
2H Swings 16kg 20/5
2H Swings 16kg 10/5
light jogs around the pool in between sets
150 total

One Arm Press 16kg 4/2 sets
Get Ups 12kg 5/2 ea.
Plank 1 min/3 sets

Swing Baby

2007-12-09T15:15:00.000-05:00

Friday Off Packing

Saturday:
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

One week to go

2007-12-07T06:00:00.000-05:00

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
Intervals
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

Memory Loss and Politics

2007-12-02T21:22:00.000-05:00

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.

Short and Sweet

2007-11-25T11:34:00.000-05:00

Hope everyone had a great Thanksgiving. Short and sweet:

Fri and Sat. off

Sunday
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

Happy Thanksgiving to All

2007-11-22T07:10:00.000-05:00

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:
Intervals:
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:
Intervals:
Warm-up 3 min jog
6 X 30 sec. sprints 1 min. rest
Cool down 2 min jog
stretch

Happy eating and enjoy the time with friends and family.

Longtime No Workout

2007-11-17T14:07:00.000-05:00

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 set...rest 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 16kg...no problem.)
3A. Roll-ups 8kg/10 X 2
3B. 1-Legged Cross Body Deadlift 12kg/8 X 2
Stretched

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

Swing Time

2007-11-11T11:01:00.000-05:00

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!

Friday:
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
Stretch

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.
Stretch

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

Practice Makes Better

2007-11-07T20:11:00.000-05:00

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:

Tuesday:
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

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

Nap time equals Work time

2007-11-04T11:20:00.001-05:00

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.

Raw Feet and Crickets

2007-11-01T20:47:00.000-04:00

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.

What weekend?

2007-10-29T17:33:00.000-04:00

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

Late Session

2007-10-27T20:58:00.000-04:00

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

Day at the Hospital

2007-10-26T19:31:00.000-04:00

Well, not me...my 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 People...one 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).

First Post

2007-10-25T11:07:00.000-04:00

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 looks 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 Dragondoor.com 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.

OK...so 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.