Too often, people come to me asking how they can lose 30 pounds or the last 10, and they begin to transfix their thoughts around these numbers, how many crunches they can do in a minute and what the best exercise is to tighten and lift their derrieres. What's the skinniest food with the least amount of calories that will still make me feel happy? How much weight can be lost to get me to a size two?
It's been said, but bears repeating. You are exercising greatness whenever you put on those shoes and your resolve. Period. Every time you squat, walk faster, drink more water or lift a weight, you are placing a meditation on your best self and physically speaking an intention into existence whenever you go through the act of becoming that better you. Having said that, even though most of us fitness professionals always profess to have that goal in mind, the act of working through that goal must be challenging and fun to conquer.
Do you like feeling stronger? Did you feel good knowing you ate a healthy meal? Did you enjoy spending time trying on a new fitness outfit? It's all about the expansion of greatness that grows inside you, everytime you stick to the plan and follow through.
I remember after I had my baby, that moment of panic. I immediately replaced that with a welcoming solution in how I would begin my weight loss goal. After that moment I smiled during all of my workouts and felt so exceedingly proud at myself for achieving the goal which was to lift something, every day. In short, exercising your greatness, and knowing that you are better with every breath, step, squat, lift and veggie, is what makes you what you want.
Tuesday, December 31, 2013
Light Day Workout...And not at the gym.
All you really need is a pair of good shoes and a kettlebell. That's it. Okay, you also need a little bit of motivation. But then that's it. I think most people think you have to go through some incredible strains to get your exercise needs met. But not really. You just need to want to do it, on some level of your being. If it takes a cup of Bulletproof coffee to get you going, so be it. Just make sure you get up and do it.
The winter holiday season is always a long-awaited time for me. It signals the end of the year and all of its goings-on, but it also establishes a sense of comfort in knowing I can sit down with a hot cup of something, usually tea when I begin writing, and I compile a list of notes, thoughts and documentation of the work I do, from physical training to energy work. It tells of the entire body of work for the year. It also spells a moment or two in which I go into the dark night of the soul. In order to keep myself from digging too deep into the muck and mire, I usually stop myself and head out for some depression-relieving sunshine.
I don't like to be cooped up in the gym everyday, but it is my sanctuary. I go in to get work done and I leave out. There is enough drama there to have me consider never going in, but I would not let anything stop me from attaining my fitness goals. In celebration of the fact that we have sunny skies and mostly clean, fresh air to breathe, a walk sounds good for the soul.
And so I go, lacing up my shoes and heading out. On my path I run headlong into a park, where I grab some earth and deeply reground. At this point I consider finding a yoga class but realize I am the class. I perform my class then and there, complete with some hip openers, then I head back home. At home I grab my kettle and begin.
Here are some hip openers with Tara Stiles. This is pretty much what I do to open my hips. This should be a video of me, as soon as I shoot one. Motivation for 2014.
http://www.youtube.com/watch?v=Yv_XK6xV7n0
Performed with a 25 pound kettlebell...
300 swings, 1 or 2 hand (not all at once, crazies)
3 sets of 10 cleans on each side
3 sets of 10 clean and presses
around the world (swing the kettle around your tree trunk stance of a body)
Lateral swings (10 each way, 1-2 sets)
60 swing squats (swing the bell as you squat. Powerful fun...)
...That's a long routine, but since I'm on vacation, I have a little more time on my hands (and feet).
The winter holiday season is always a long-awaited time for me. It signals the end of the year and all of its goings-on, but it also establishes a sense of comfort in knowing I can sit down with a hot cup of something, usually tea when I begin writing, and I compile a list of notes, thoughts and documentation of the work I do, from physical training to energy work. It tells of the entire body of work for the year. It also spells a moment or two in which I go into the dark night of the soul. In order to keep myself from digging too deep into the muck and mire, I usually stop myself and head out for some depression-relieving sunshine.
I don't like to be cooped up in the gym everyday, but it is my sanctuary. I go in to get work done and I leave out. There is enough drama there to have me consider never going in, but I would not let anything stop me from attaining my fitness goals. In celebration of the fact that we have sunny skies and mostly clean, fresh air to breathe, a walk sounds good for the soul.
And so I go, lacing up my shoes and heading out. On my path I run headlong into a park, where I grab some earth and deeply reground. At this point I consider finding a yoga class but realize I am the class. I perform my class then and there, complete with some hip openers, then I head back home. At home I grab my kettle and begin.
Here are some hip openers with Tara Stiles. This is pretty much what I do to open my hips. This should be a video of me, as soon as I shoot one. Motivation for 2014.
http://www.youtube.com/watch?v=Yv_XK6xV7n0
Performed with a 25 pound kettlebell...
300 swings, 1 or 2 hand (not all at once, crazies)
3 sets of 10 cleans on each side
3 sets of 10 clean and presses
around the world (swing the kettle around your tree trunk stance of a body)
Lateral swings (10 each way, 1-2 sets)
60 swing squats (swing the bell as you squat. Powerful fun...)
...That's a long routine, but since I'm on vacation, I have a little more time on my hands (and feet).
The Three Hour Workout. Nonsensical but Awesome.
I worked out for three hours yesterday. It started out innocently enough, with my desire to do a really bomb session. But I noticed it became longer and longer. It didn't even have to, but I ended up trying a number of new exercises that I love now and will incorporate into my next class session to keep it fresh. There's so much out there to experiment with that it's worth it to keep researching and trying new things. Your body will not regret the changes you put it through.
It began with a 20 minute run, a yoga session in the park, and a 30 walk back to the house...followed by Mike's class which I ended up teaching, because I found all these awesome Indian club exercises. I ran them through some new kettlebell progressions and offered a fancy wall hip stretch.
The Indian club exercises were effectively done with two five pound dumbbells. They reminded me of my old short flag exercises. The funny thing is that I had no idea how awesome these exercises were at strengthening my shoulders and upper back quadrant. I mean, of course I felt the pain of a long flag twirling practice, but it did not occur to me how rehabilitative these exercises prove to be as I progress through.
I'm learning a lot of the moves through this awesome survivalist/naturalist/nutrivore and trainer called Zenkahuna, and he works with Coach Tara. They both have pretty awesome channels and give a visual demonstration of a progression using a variety of tools, in this case, the Indian clubs.
This is free advertising for this guy. ...You're welcome. You're awesome.
http://www.youtube.com/watch?v=reWVCIcHyvU
Here's another video that continues to explain clubs.
http://www.youtube.com/watch?v=DNOtpSjut3w
Anywho, after going through those changes, Zenkahuna also brings to me this very awesome set of practices that offer a flowing kettlebell sequence that definitely takes the practitioner into all planes of motion with the bells.
http://www.youtube.com/watch?v=8mfCfTXupF8&list=PLsEnBcCqmb639fNCsHbyXaQWFAqmL4Ub8
After having done all three sessions, the next day's planned workout...at least a walk, didn't happen. Had I been able to move, it may have happened.
It began with a 20 minute run, a yoga session in the park, and a 30 walk back to the house...followed by Mike's class which I ended up teaching, because I found all these awesome Indian club exercises. I ran them through some new kettlebell progressions and offered a fancy wall hip stretch.
The Indian club exercises were effectively done with two five pound dumbbells. They reminded me of my old short flag exercises. The funny thing is that I had no idea how awesome these exercises were at strengthening my shoulders and upper back quadrant. I mean, of course I felt the pain of a long flag twirling practice, but it did not occur to me how rehabilitative these exercises prove to be as I progress through.
I'm learning a lot of the moves through this awesome survivalist/naturalist/nutrivore and trainer called Zenkahuna, and he works with Coach Tara. They both have pretty awesome channels and give a visual demonstration of a progression using a variety of tools, in this case, the Indian clubs.
This is free advertising for this guy. ...You're welcome. You're awesome.
http://www.youtube.com/watch?v=reWVCIcHyvU
Here's another video that continues to explain clubs.
http://www.youtube.com/watch?v=DNOtpSjut3w
Anywho, after going through those changes, Zenkahuna also brings to me this very awesome set of practices that offer a flowing kettlebell sequence that definitely takes the practitioner into all planes of motion with the bells.
http://www.youtube.com/watch?v=8mfCfTXupF8&list=PLsEnBcCqmb639fNCsHbyXaQWFAqmL4Ub8
After having done all three sessions, the next day's planned workout...at least a walk, didn't happen. Had I been able to move, it may have happened.
Monday, December 9, 2013
Tonight's post-Vegas Fasting workout.
Who fasts while in Vegas??!?? ...I kind of did.
It wasn't really my intention. But I sort of just didn't eat. I don't know exactly why, but it seemed to be the thing to do. I mean after all, we weren't there to ruin our girlish and boyish figures, but instead to have fun. And right in the midst of learning to do a new thing with my fasting, was not the proper time to even come to Vegas. So I made the best of it. I also made a new decision to find a similar stride next time, as the food options at the Luxor were slim pickings.
The continuation of my food commentary is in Chronicles Of Food blog.
Apparently Vegas doesn't lift, bro. But at the same time, it does, if we wanted it that way. I just never seem to want to find the time to do a good lift while on vacation. And Michael insists that we don't travel with our kettles because of the weight and gas money on lugging it around. Besides, I don't know of many people who are willing to spend their hard-earned free time off work on weightlifting, even if it is at the core and lifeblood of our existence. But let's not get too crazy here, and allow ourselves to establish a vacation as exactly that.
Having said that, here's a 10 x 10 workout that I put together while reading an email from Pat Flynn, who speaks kettlebell-ese and biomechanical sense. He says that a basic lift program can be based on the 6 or so movements of the body that we need with some regularity. In this program we pull, grind, press, rotate, create locomotion, squat, lunge and use our abs in multifunction exercises. This about covers basic functional anatomy. From my NASM training I believe in working the entire body CTBSL style (chest, triceps, back, bicep, shoulders and legs) with multijoint exercises, throwing in some additional abdominal work for ego. Yoga works from the six ways the spine moves for greater daily health (forward, backward, sideways, transverse rotation on both sides.) And now finally kettlebells encourage greater metabolic conditioning, rehabilitation and mobility from all planes of motion, initially in the sagittal plane, and then beyond.
What I'm really trying to get to is two things. One, if you exercise in all planes of motion or six movements of the spine, whatever terminology best assists the explanation, you will find yourself doing an easily inhabitable and efficient workout routine, complete in minutes. ....Or, well, you get the idea.
10-2 hand swings
10-1 hand swings
10-push-ups
10-pull-ups
10 deadlifts
10-squats
10 lunges with rotation
10 squat thrusts for locomotion
10 kettle ups (I call it a get up sit up) Or a bar up with the body bar.
....It was a nasty, gnarly climb to the finish, but we got our 300 reps and well quite frankly, if you want to do some crazy awesome and challenging metabolic workouts for a while that get you nice cardio surge, follow this plan. It's good.
It wasn't really my intention. But I sort of just didn't eat. I don't know exactly why, but it seemed to be the thing to do. I mean after all, we weren't there to ruin our girlish and boyish figures, but instead to have fun. And right in the midst of learning to do a new thing with my fasting, was not the proper time to even come to Vegas. So I made the best of it. I also made a new decision to find a similar stride next time, as the food options at the Luxor were slim pickings.
The continuation of my food commentary is in Chronicles Of Food blog.
Apparently Vegas doesn't lift, bro. But at the same time, it does, if we wanted it that way. I just never seem to want to find the time to do a good lift while on vacation. And Michael insists that we don't travel with our kettles because of the weight and gas money on lugging it around. Besides, I don't know of many people who are willing to spend their hard-earned free time off work on weightlifting, even if it is at the core and lifeblood of our existence. But let's not get too crazy here, and allow ourselves to establish a vacation as exactly that.
Having said that, here's a 10 x 10 workout that I put together while reading an email from Pat Flynn, who speaks kettlebell-ese and biomechanical sense. He says that a basic lift program can be based on the 6 or so movements of the body that we need with some regularity. In this program we pull, grind, press, rotate, create locomotion, squat, lunge and use our abs in multifunction exercises. This about covers basic functional anatomy. From my NASM training I believe in working the entire body CTBSL style (chest, triceps, back, bicep, shoulders and legs) with multijoint exercises, throwing in some additional abdominal work for ego. Yoga works from the six ways the spine moves for greater daily health (forward, backward, sideways, transverse rotation on both sides.) And now finally kettlebells encourage greater metabolic conditioning, rehabilitation and mobility from all planes of motion, initially in the sagittal plane, and then beyond.
What I'm really trying to get to is two things. One, if you exercise in all planes of motion or six movements of the spine, whatever terminology best assists the explanation, you will find yourself doing an easily inhabitable and efficient workout routine, complete in minutes. ....Or, well, you get the idea.
10-2 hand swings
10-1 hand swings
10-push-ups
10-pull-ups
10 deadlifts
10-squats
10 lunges with rotation
10 squat thrusts for locomotion
10 kettle ups (I call it a get up sit up) Or a bar up with the body bar.
....It was a nasty, gnarly climb to the finish, but we got our 300 reps and well quite frankly, if you want to do some crazy awesome and challenging metabolic workouts for a while that get you nice cardio surge, follow this plan. It's good.
Wednesday, November 13, 2013
The Bestest Students Turned Workout Buddies In The World!!!
Well it just so happens that I have had the beautiful joy of training two lovely ladies who have stayed very devoted to me throughout the course of my teaching at World Gym, and it has been an amazing adventure to see them grow as much as they have. I felt like shouting out to the best gym buddies I've ever had. They have been hard working, motivated and consistent with their workouts to the point of such deep loyalty, that I can see this sisterhood continuing for a long time. Not only that, their physiques have changed so dramatically that past pictures of when they started with me, don't even compare! They had singlehandedly kept my class open all these years and what a wonderful blessing they've been.
Jessy was looking for a different kind of fitness, one that didn't keep her in the gym all night, because it wasn't her first choice for after work entertainment! She also didn't really want to be bothered with me pushing to make her do one more squat. It was just the last thing she wanted to do. And then it happened: the gym bug bit her hard, and she blossomed into this woman who ventured out onto the floor with us. Once she did that, within the space of a year, she was lifting just about as much as we were!! What a shock to our systems to see such dramatic and impressive strength gains in such a short time! But she did it, her discipline and resilience grew, and she is better than ever.
Kelly had weight to lose. When she came back into the gym, she was so energetic and ready to move! But diet and exercise had previously failed her, and she was looking for a change that would stick. With only a little convincing and a lot of self determination, Kelly turned her fitness gains around with warp speed and precision! Almost two years had passed. Kelly had lost quite a bit of weight, but the girls were able to handle their workout well now. So I dragged Kelly first onto the workout floor for heavy lifts, then Jessy. One by one, they came in for their bruising! Kelly to this day has lost over 65 pounds, an incredible accomplishment! She is one of my biggest supporters, and along with Jessy, intensely believes in the power of what we can do as a Smash Team, wrecking the floor with our hardwork, resilience and discipline. We're also kind of loud on the gym floor. It's only a further testament to how fun lifting can actually be with the right team!
I was also looking for a different angle on my fitness. During the time I started teaching there, I met Michael, and we began dating and swapping workouts. He was a big motivator behind my finding kettlebells to be my main source of workout nourishment anymore. The dynamic intensity of kettlebells sold me, and I passionately pursued the education needed to teach the girls. So in a way, we grew up together all of us, on the bells. Loving the change it brought to my body, mind and spirit, I got my first certification in kettlebell training and was super excited that I was one of the few selected for my certification! Now I lift heavier than ever, and my body is really showing the progress and determination I have towards my goal of looking somewhere between a goddess and a fitness competitor.
Teaching these two were the most valuable things that could have happened to our fitness, all three of us! When we look at ourselves in the mirror, we notice what an incredible impact we've made on each others' lives, and I couldn't be more grateful (or fitter) for this moment.
Jessy was looking for a different kind of fitness, one that didn't keep her in the gym all night, because it wasn't her first choice for after work entertainment! She also didn't really want to be bothered with me pushing to make her do one more squat. It was just the last thing she wanted to do. And then it happened: the gym bug bit her hard, and she blossomed into this woman who ventured out onto the floor with us. Once she did that, within the space of a year, she was lifting just about as much as we were!! What a shock to our systems to see such dramatic and impressive strength gains in such a short time! But she did it, her discipline and resilience grew, and she is better than ever.
Kelly had weight to lose. When she came back into the gym, she was so energetic and ready to move! But diet and exercise had previously failed her, and she was looking for a change that would stick. With only a little convincing and a lot of self determination, Kelly turned her fitness gains around with warp speed and precision! Almost two years had passed. Kelly had lost quite a bit of weight, but the girls were able to handle their workout well now. So I dragged Kelly first onto the workout floor for heavy lifts, then Jessy. One by one, they came in for their bruising! Kelly to this day has lost over 65 pounds, an incredible accomplishment! She is one of my biggest supporters, and along with Jessy, intensely believes in the power of what we can do as a Smash Team, wrecking the floor with our hardwork, resilience and discipline. We're also kind of loud on the gym floor. It's only a further testament to how fun lifting can actually be with the right team!
I was also looking for a different angle on my fitness. During the time I started teaching there, I met Michael, and we began dating and swapping workouts. He was a big motivator behind my finding kettlebells to be my main source of workout nourishment anymore. The dynamic intensity of kettlebells sold me, and I passionately pursued the education needed to teach the girls. So in a way, we grew up together all of us, on the bells. Loving the change it brought to my body, mind and spirit, I got my first certification in kettlebell training and was super excited that I was one of the few selected for my certification! Now I lift heavier than ever, and my body is really showing the progress and determination I have towards my goal of looking somewhere between a goddess and a fitness competitor.
Teaching these two were the most valuable things that could have happened to our fitness, all three of us! When we look at ourselves in the mirror, we notice what an incredible impact we've made on each others' lives, and I couldn't be more grateful (or fitter) for this moment.
The Great Destroyer of Kelly and Connie.
Wow.
I realize I haven't written in my exercise blog in a long while, but it does not mean to say that I haven't been creating some killer workout combinations. So far my Smash wrecking team has gotten into lots of troubles with a kettle. But we've also been experimenting with some primal workouts, handstands and a little bit of yoga madness. I keep forgetting to incorporate more yoga into the workout, but for all the many other ideas I had for that same session. Sometimes I like to call myself over-ambitious.
Kelly, Jessy and I have been getting into the gym hardcore style as usual but got a little bit soft for a couple of weeks due to some crazy scheduling. I was running back to back in the weeks before and after Halloween, then my birthday. It was a lot of fun let me tell you, including the teaching of a new series of dance classes, but I keep changing my tune on what I want to continue teaching. Ultimately I like my freedom outside of the 8 hour academic gig, and that is what probably keeps me from locking up all my evenings anymore. I don't like it when too many activities get in the way of my lifting. Nothing should come between me and my lifting schedule.
I also noticed that, with the heavy schedule of the last few weeks, I did not have enough to muster a heavy lift, so I did more maintenance lifts, due to excessive dancing! Now that I have more of that into balance, I have reintroduced smaller chunks of lift sessions, as I am also reading that I could very well be overtraining (as usual). I may have pushed my metabolic pedal one too many times, and I need to watch that, now that I seem to have things relatively under control.
I did an awesome 10 x 10 x 10 workout with Kelly on Sunday, the Great Destroyer on Monday, and a 10 set, 210 rep leg press session. The workouts have been daily but shorter. I may actually take a day off of the gym today (which is wednesday), and do a 10 minute long cycle with a 25 lb. kettlebell.
Sunday's 10 x 10 x 10: Kelly and I performed 10 reps of an exercise, followed by each additional exercise with no rest until the last exercise. You end up with 300 reps.
10-2 hand swings
10-1 hand swings
10-push-ups
10-squats
10-squat thrusts
10-lunge with rotation
10-pull-ups
10-weight-loaded ab exercises (we did this cool multi-move complex I made up with a 24 lb body bar. It's a little heavy for mere mortals.)
Monday's Great Destroyer of Kelly and Connie (two kettle complex)
10-double swings
10-snatches
10-squats
10-swing/clean/press
10-push-ups
10-rows
....Now try that three times!!! You won't like it. No one does.
Tuesday's Leg Press Complex of Doom
Set 1-3: 30 presses with 180 lbs
Set 4-6: 20-30 presses with 270 lbs
Set 7-9: 15-20 presses with 430 lbs
...Nobody does it better...and no one walks better...than after the last three days. I'm almost thinking that, even if I do feel up to the challenge, I should take this day as one of rest, because Thursday's gonna hurt. I'm just saying.
I realize I haven't written in my exercise blog in a long while, but it does not mean to say that I haven't been creating some killer workout combinations. So far my Smash wrecking team has gotten into lots of troubles with a kettle. But we've also been experimenting with some primal workouts, handstands and a little bit of yoga madness. I keep forgetting to incorporate more yoga into the workout, but for all the many other ideas I had for that same session. Sometimes I like to call myself over-ambitious.
Kelly, Jessy and I have been getting into the gym hardcore style as usual but got a little bit soft for a couple of weeks due to some crazy scheduling. I was running back to back in the weeks before and after Halloween, then my birthday. It was a lot of fun let me tell you, including the teaching of a new series of dance classes, but I keep changing my tune on what I want to continue teaching. Ultimately I like my freedom outside of the 8 hour academic gig, and that is what probably keeps me from locking up all my evenings anymore. I don't like it when too many activities get in the way of my lifting. Nothing should come between me and my lifting schedule.
I also noticed that, with the heavy schedule of the last few weeks, I did not have enough to muster a heavy lift, so I did more maintenance lifts, due to excessive dancing! Now that I have more of that into balance, I have reintroduced smaller chunks of lift sessions, as I am also reading that I could very well be overtraining (as usual). I may have pushed my metabolic pedal one too many times, and I need to watch that, now that I seem to have things relatively under control.
I did an awesome 10 x 10 x 10 workout with Kelly on Sunday, the Great Destroyer on Monday, and a 10 set, 210 rep leg press session. The workouts have been daily but shorter. I may actually take a day off of the gym today (which is wednesday), and do a 10 minute long cycle with a 25 lb. kettlebell.
Sunday's 10 x 10 x 10: Kelly and I performed 10 reps of an exercise, followed by each additional exercise with no rest until the last exercise. You end up with 300 reps.
10-2 hand swings
10-1 hand swings
10-push-ups
10-squats
10-squat thrusts
10-lunge with rotation
10-pull-ups
10-weight-loaded ab exercises (we did this cool multi-move complex I made up with a 24 lb body bar. It's a little heavy for mere mortals.)
Monday's Great Destroyer of Kelly and Connie (two kettle complex)
10-double swings
10-snatches
10-squats
10-swing/clean/press
10-push-ups
10-rows
....Now try that three times!!! You won't like it. No one does.
Tuesday's Leg Press Complex of Doom
Set 1-3: 30 presses with 180 lbs
Set 4-6: 20-30 presses with 270 lbs
Set 7-9: 15-20 presses with 430 lbs
...Nobody does it better...and no one walks better...than after the last three days. I'm almost thinking that, even if I do feel up to the challenge, I should take this day as one of rest, because Thursday's gonna hurt. I'm just saying.
Monday, July 29, 2013
Who Invented Sunday workouts?? Not this girl.
And then there were two hours of what was a normally relaxing Sunday afternoon.
Let's see if I can remember what kettle Hell I put Kelly and I through....
We warmed up with a long set of
10 swings, 5 cleans, 5 clean and press. Switch sides.
12 front racked squats (6 each side).
5 shoulder presses each side, then 7 forward leans each side.
12 front racked squats.
Around the world (slingshot) 20 times each side.
Alternate it 10 times each side. (push it back in the opposite direction, bring it tummy level. This one hurts.)
7 high pulls each side.
We threw one minute plank test in for entertainment, a total of three minutes of hardstyle planking, as my certification would call it.
...And that was the first set without any breaks.
Next set to follow two minutes later: the snatch prep.
1 swing, 1 high pull, 1 snatch (3 sets), pass it to the next side.
Then, 5 continuous snatches and pass to the next side.
Rest.
...then I decided to take us through a one minute snatch test on each side, with positive and negative snatch movement intact, no racking. We did a total of 21 snatches on each side with no rest and in 51 seconds. We started to give out right around that 45 second mark. It was grueling, but I could see us training into higher numbers with our performance. I hadn't even considered nitpicking form today. It was more about pulling in high numbers. I'll correct form in tomorrow night's session.
Next was one arm, one leg kettle planking practice, correcting form through hip placement.
We kind of wanted to kill each other by this point, but we pressed on. I had a whole second total body program to run, and run it we did. When I run the floor I follow my NASM cert guidelines, bringing the worlds of both my HKC and NASM certs together in one grueling session:
CTBSL (chest, tricep, back, bicep, shoulders, legs).
Kettle chest press with 30 and 35 (12 reps and 2 sets)
Overhead tricep press (25 pounds)
kettle rows with 30 and 35
reverse flye with 25s
Gorilla curls with 25 and 30
deadlifts with 40 and 45
Okay so then the fun really began when we decided to jerk 40 and 45 3 times each side, much to our surprising success! Afterwards we racked two kettles and took a lap around the gym, adding in 5 squats. I think this finished us for sure at that point. Yeah. I just wanted to eat a house after that. I think I did...
Post workout drink: strawberry spinach walnut smoothie with date sugar and lemon juice
Later on, I consumed:
2 slices of Ezekiel bread with avocado mayo
Vegan Celebration Field roast, two slices
lots of water
About 3 hours later, I had a piece of wild caught snapper and a big bowl of sauteed green cabbage. I forgot to have my tomato with my fish. It has been my favorite latest quirky thing to do, almost as quirky as buying a sprouted grain bread you haven't touched in months, just because you made an avocado mayo that you can't find a marriage partner for. Grains and avocado 1, Connie 0.
Let's see if I can remember what kettle Hell I put Kelly and I through....
We warmed up with a long set of
10 swings, 5 cleans, 5 clean and press. Switch sides.
12 front racked squats (6 each side).
5 shoulder presses each side, then 7 forward leans each side.
12 front racked squats.
Around the world (slingshot) 20 times each side.
Alternate it 10 times each side. (push it back in the opposite direction, bring it tummy level. This one hurts.)
7 high pulls each side.
We threw one minute plank test in for entertainment, a total of three minutes of hardstyle planking, as my certification would call it.
...And that was the first set without any breaks.
Next set to follow two minutes later: the snatch prep.
1 swing, 1 high pull, 1 snatch (3 sets), pass it to the next side.
Then, 5 continuous snatches and pass to the next side.
Rest.
...then I decided to take us through a one minute snatch test on each side, with positive and negative snatch movement intact, no racking. We did a total of 21 snatches on each side with no rest and in 51 seconds. We started to give out right around that 45 second mark. It was grueling, but I could see us training into higher numbers with our performance. I hadn't even considered nitpicking form today. It was more about pulling in high numbers. I'll correct form in tomorrow night's session.
Next was one arm, one leg kettle planking practice, correcting form through hip placement.
We kind of wanted to kill each other by this point, but we pressed on. I had a whole second total body program to run, and run it we did. When I run the floor I follow my NASM cert guidelines, bringing the worlds of both my HKC and NASM certs together in one grueling session:
CTBSL (chest, tricep, back, bicep, shoulders, legs).
Kettle chest press with 30 and 35 (12 reps and 2 sets)
Overhead tricep press (25 pounds)
kettle rows with 30 and 35
reverse flye with 25s
Gorilla curls with 25 and 30
deadlifts with 40 and 45
Okay so then the fun really began when we decided to jerk 40 and 45 3 times each side, much to our surprising success! Afterwards we racked two kettles and took a lap around the gym, adding in 5 squats. I think this finished us for sure at that point. Yeah. I just wanted to eat a house after that. I think I did...
Post workout drink: strawberry spinach walnut smoothie with date sugar and lemon juice
Later on, I consumed:
2 slices of Ezekiel bread with avocado mayo
Vegan Celebration Field roast, two slices
lots of water
About 3 hours later, I had a piece of wild caught snapper and a big bowl of sauteed green cabbage. I forgot to have my tomato with my fish. It has been my favorite latest quirky thing to do, almost as quirky as buying a sprouted grain bread you haven't touched in months, just because you made an avocado mayo that you can't find a marriage partner for. Grains and avocado 1, Connie 0.
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