Wednesday, December 31, 2008
Started out with Intermediate program of Intu-Flow.
Then worked through a short session of the Xtension program with my mini clubbells. I incorporated the Front Swipe for the first time for completeness. That made the entire session include the following:
1) Front Swipe
2) Side Swipe
3) Hammer Swing
4) Split Swipe
5) Alternating Mill
6) Alternating Backstroke
Finished off with Kettlebell Foundations Compensatory Program and some trigger point tennis ball work.
Let me now wish everyone a very Happy New Year. May 2009 bring you health, happiness and bigger kettlebells!!
Tuesday, December 30, 2008
Very short and very sweet...
2 x 16kg - 3 minutes @ 5 rpm
2 x 20kg - 1 minute @ 5 rpm
2 x 24kg - 1 minute @ 5 rpm
I wanted to get a taste of some heavier jerks than I've been practicing. My New Year's Resolution... by the end of 2009 get ranked by WKC with 24kg bells in the biathlon (jerk & snatch).
I started off performing Intu-Flow's Intermediate program.
I then warmed my body up with a selection of FlowFit movements:
Upward Facing Dog
Forgetting to repeat the mid-line Intu-Flow (oops), I then gave Tumbleweed another go.
Being warmed up this way definitely made a bit of a difference for me. I still am very tight and don't expect miracles first time through. But I will continue to practice this way until my body begins to unknot itself. As I'm typing this I can feel the after effects of this session on my lower back and rear pelvis. Hopefully, I didn't over do it(!).
Monday, December 29, 2008
Yesterday I practiced IntuFlow Intermediate only.
This morning, again with IntuFlow Intermediate as well as starting to practice the Tumbleweed Prasara Flow. I have two things working against me right now. (1) Yoga first thing in the morning when your body is tight is not an easy thing to do. (2) Not having a lot of space to work in also makes Prasara, known for its fluid transitions, somewhat difficult to perform.
Being new to this, I focused mostly on the individual postures. I now have a new respect for Sleeping Warrior pose after watching Scott Sonnon explain the counterpoints to the movement. It's not a restful position at all, even though it appears to someone else that you might be sleeping! Plow is difficult for me this early in the morning with all of my current back tightness.
It's a start. I feel good. I'm glad I woke up early to practice this. I may opt for some bodyweight movements tomorrow depending on how my back feels, otherwise it'll be the bells. That's it. Off to work now. Only day in the office this week! =)
Friday, December 26, 2008
So I grabbed my 12kg bell and put together a combination long cycle progression that looked like this...
1-Arm Long Cycle Press: 12kg - 4 minutes @ 8 rpm
1-Arm Long Cycle Push Press: 12kg - 4 minutes @ 10 rpm
1-Arm Long Cycle Jerk: 12kg - 4 minutes @ 10 rpm
12 minutes total time with no rest, this was one continuous set.
I then followed with mini clubbells (the usual):
Finally finished off with compensatory cool down.
Thursday, December 25, 2008
I hope everyone has a very Merry Christmas today!
I am about to travel once again to visit some family this afternoon. No training today nor yesterday. I'll make up for it tomorrow.
One very nice present that I received from my wife...
The Big Book of Clubbell Training! This should help compliment my kettlebell work nicely! And I am looking forward to plowing through this in the days to come.
Merry Christmas to all and to all a good night!
Tuesday, December 23, 2008
Monday, December 22, 2008
I'm pricing them just below list price before shipping & handling and tax. My Dragon Door 24kg bells are pretty much right out of the box.
I'm asking the following:
(2) 16kg Perform Better - $70 each
(2) 20kg Perform Better - $85 each
(2) 24kg Dragon Door - $125 each
(1) 32kg Perform Better - $125
Since I commute from Rockland County (just north of Northern Jersey) to Stamford, CT just about every day, passing through Westchester, I can drop them off along the way pretty easily.
Sunday, December 21, 2008
I had a 3-hour commute home from work on Friday, making my way through the treacherous snow and ice. Yesterday was still nasty trying to get around town. And this morning I woke up to more snowfall. And it keeps on falling!
My back tightened up a good deal after Friday's
workout session (both jerks and snatches practiced), so I decided that today I would back up a bit in terms of intensity. I reverted back to the tried and true Fitness Protocol - Level 1.
Press: 16kg - 2 minutes @ 12 rpm - 12L/12R
Snatch: 16kg - 2 minutes @ 16 rpm - 16L/16R
Long Cycle Push Press: 16kg - 2 minutes @ 10 rpm - 10L/10R
Then did some work with the Mini Clubbells:
- Side Swipe
- Hammer Swing
- Split Swipe
- Alternating Mill
Cooled down with some yoga. And there will definitely be some tennis ball trigger point therapy later.
Let it snow! Let it snow! Let it snow!!
Friday, December 19, 2008
Wednesday, December 17, 2008
Tuesday, December 16, 2008
It’s that time of year again, when my family tries to raise money to support the Tuberous Sclerosis Alliance. This is our third year fundraising and the third holiday season we are celebrating with Anthony.
As some of you probably, my beautiful son Anthony was born in March of 2006 and was diagnosed with Tuberous Sclerosis Complex (TSC). This devastating genetic disorder causes the formation of tumors in vital organs such as the brain, heart, skin, kidneys, eyes and lungs. The tumors can cause serious health problems like heart and lung disease, kidney involvement, skin manifestations, epilepsy, autism, mental retardation, and even death. There is no present cure for TSC.
Anthony’s third birthday is now approaching. He is walking, but is not able to run, jump, or climb stairs without assistance. Starting to speak, but with a very limited vocabulary, he quickly gets frustrated when not able to communicate his needs. And as Anthony has only now started to feed himself, one can only image how difficult things are for Anthony and his care givers. Despite all this, Anthony works extremely hard each and every day, receiving 8 therapy sessions each week. His sessions include physical therapy, occupational therapy, speech therapy and special education. Anthony also attends an Infant Development Program three mornings a week at a facility near our home.
A sweet, lovable boy with a great sense of humor, a wonderful personality, and a love for music, Anthony continues to improve and progress forward. Although constantly struggling to control his seizures with various combinations of medicine, Anthony is doing very well and is nothing but a pure joy and a gift from heaven. We continue to be so very proud of him.
If you have the ability to make a donation during these hard economic times, the Tuberous Sclerosis Alliance can use your help. All donations are tax deductible.
If you would like to make a donation and help us reach our targeted goal, please go to Anthony's page and click on "Donate Now". Thank you!
Monday, December 15, 2008
So I was faithful to myself and kept it short and sweet...
Jerk: 2x16kg - 3 minutes @ 6 rpm - total of 18 Jerks
Push Press: 20kg - 4 minutes @ 8 rpm - I alternated arms each minute with these - total of 32 push presses
Cooled down with a selection of Kettlebell Foundation Compensatory movements.
I was surprised at how well the Jerks felt. Maybe the heavier bells let me drive my elbows into my hips more so than the 12kgs. I thought about going a bit longer but opted to be conservative today.
The 20kg Push Presses actually felt kinda light at that pace.
Gotta go.... that's it for today.
My son Anthony, who will turn 3 at the end of March, was born with Tuberous Sclerosis. Each holiday season since he was born we try to raise money for the Alliance whose goal it is to help fund research for cure as well as help improve the lives of affected families. This year I was able to offer these classes as a way of saying thank you to those generous enough to make donations.
The classes were scheduled one right after another. As I cooled down one session, the next session was on there way in ready to be warmed up. We went over the basics, swing, clean, press, push press, long cycle press/push press, half snatch and snatch.
Between the three sessions we had a total of 23 people attend and in all raised over $600!
For the most part, everyone seemed to enjoy the bells (even when they looked like they were in pain!). If there is a demand for more at that location, I promised to return to continue sharing the fun.
I myself am still recovering from it all. My personal workouts typically only last 30-40 minutes. In this sort of setting, not only was I demonstrating each movement, but also working along with the group as we practiced timed sets with each. Also, being limited in the number of 12kg bells I have, I used the 16kg for the first two sessions and was able to drop down to the 12kg for the last. On a good note, everything has been hurting it seems except for where my back injury was.
Even today my delts are still fried, traps, forearms, abs, obliques, quads, hamstrings, you name it. But it's a good sore. This was definitely a good way to transition back to the 16kg for my own training! That's all that's been happening. Tomorrow, perhaps we test the waters with 16kg Jerks.
I would like to especially thank Art, Mike and Eileen for the great opportunity this weekend. They did a lot to help make this the success that it was. Thank you all!
Wednesday, December 10, 2008
Tuesday, December 9, 2008
Monday, December 8, 2008
I had followed up that session with a few selected Kettlebell Foundation Compensatory movements as well as some initial Trigger Point therapy using a tennis ball. Either one or the combination worked really well at keeping things at bay.
This morning I was intent on hitting the 10 minute mark with the Jerk. I had done 8 minutes at 6 rpms the other day and was confident I could give it a run today. Here's how it looked...
Swing: 12kg - 15/15; 16kg - 12/12; 20kg - 10/10
Jerk: 2 x 12kg - 10 minutes @ 6 rpm - total of 60 jerks(!)
This was a tough set! I think part of the difficulty is performing these first thing in the morning when my body is still not fully warm and flexible. Two minutes in, I was thinking "there's no way I'm getting to 10 today".
But again, I turned my concentration toward my breathing and my alignment. Trying to reach my hips with my elbows between each and every rep.
Into the fourth minute, I was thinking "just two more, get through 6 minutes". At some point the minutes became a blur, I found my hips a bit better which makes it a lot easier. And my breathing settled in. Next thing I know, 9 minutes are passed. One minute to go! Only 6 more reps. And then... I completed the 10th minute!
This is a great feeling to have. What a hurdle it's been. Now it's time to change things up a bit. Similar to my Snatch work, I will now broaden my practice two ways, bump up to the 16kg bell and start with shorter sets, working my way up, and continuing to work with the 12kg, also shorter sets but at an increased pace, again building up.
I didn't have a chance to cooldown as I did on Saturday. I'll get some in later on today. Hopefully, I'll feel alright tomorrow. That's it for now. Jerk 'em up!!
Saturday, December 6, 2008
I made a promise to myself that I wouldn't start Snatching with the 16kg until I was able to last for 10 minutes with the 12kg. And today I did it and feel pretty good afterward as well!
I missed my training sessions the last two days. Thursday I took off to rest and yesterday I slept through the alarm. (If you know me, that happens every now and again.) I saw the chiro yesterday and woke up today with my back a bit sore from it. Nonetheless, I decided it was time to go for 10. Here's what it looked like...
Swing: 12kg - 15/15; 16kg - 10/10; 20kg - 10/10
Snatch: 12kg - 10 minutes @ 14 rpm - total of 140 Snatches
In case you're interested here's the play-by-play on how I performed the set...
I have a large clock in front of me with a sweeping second hand.
On the floor out in front of me I have a digital timer that's on zero.
I chalk up and wait until the second hand of the clock hits the "9" - 15 seconds till we begin the set - at this point I start the digital timer.
I then prepare my stance, position the bell and get ready to begin.
When the second hand hits the "12", I start.
My focus my becomes gets the pace set and synchronized with my breathing. I've got to hit 3 reps before the second hand approaches the "3" on the clock.
As it hits the "3", I hit my 4th rep.
Three more to go before the second hand hits the "6".
And now we repeat for the next half minute.
And so on.
If I zone out and lose track of how far into the set I am, I glance down at the digital timer.
Once my breathing is comfortable, I then focus on my form.
At the top, the bell rested diagonally down across my hand.
To start the downswing, I focus on rotating the bell gently out of my hand to descend.
As it passes through my legs I focus on tightening my 'ok' grip.
Once I hit the 5 minute mark with my left hand I knew I was home free. My breathing was steady and controlled. It's all about pacing yourself.
With the Snatch, there are two avenues that I am now going to pursue. (1) Improve this 10 minute set by increasing my rpms. (2) Start with the 16kg once again and work my way up to longer sets as I did with the 12kg.
I still have a lot of work to do with my back. But at least I am able to move and train again. That makes it a lot more tolerable. Snatch 'em up baby!!
Wednesday, December 3, 2008
Monday, December 1, 2008
Friday, November 28, 2008
My back held up pretty well from yesterday's session so I decided to throw in a quick session today.
Jerk: 2 x 12kg - 5 minutes @ 6 rpm
Double Clean: 2 x 12kg - 2 minutes @ 10 rpm
That's it and that's all! Just enough to keep things loose.
Thursday, November 27, 2008
I hope that everyone reading this entry has a great day and is able to be thankful for something truly wonderful in their life. As difficult as life is, I still wouldn't pass it up. I am extremely thankful for my health and my beautiful family. I am also thankful that I stumbled across the American Kettlebell Club earlier this year which changed the way I look at my lovely kettlebells. I am also thankful for them and the joy (and pain) that they give me.
So before I head over to visit family today, I squeezed in a short workout that looked like this...
Swing: 12kg - 10/10; 16kg - 10/10
Snatch: 12kg - 6 minutes @ 16 rpm - total of 96 reps
Jerk: 2 x 12kg - 3 minutes @ 6 rpm - total of 18 reps
I was very happy with today's session. I dropped back in time on the Snatches so that I could increase my pace from my previous workouts. I could definitely feel the difference but it wasn't anything that was too overwhelming.
I was almost ready to quit after the Snatches, but after reading Scott Helsley's blog post yesterday about improving your rack, I decided to keep the reps low back work on my flexibility a bit.
This worked out rather well. I learned that I am not flexible enough (yet) to reach my elbows to my hips without unlocking my knees. I decided to allow the knee bend for now since the bells are light enough that my legs can handle it. Hopefully, my flexibility will improve so that this won't be an issue when I start moving up to the bigger bells.
I think it's time to get ready to eat now and give thanks. Thanks!
Wednesday, November 26, 2008
Tuesday, November 25, 2008
Monday, November 24, 2008
Saturday, November 22, 2008
Thursday, November 20, 2008
Anyway, since I have been playing around with the 12kg bells again this past week, I decided to return to them now as my working weight. I was happily surprised at how well my back handled not only the heavier bell, but also the one-arm work, such as cleans and push presses. I was afraid the unilateral work would aggravate my back but things are feeling as good as they have been for quite a while now. So this is what today's session looked like...
12kg - 10/10
16kg - 10/10
20kg - 5/5
Jerk: 2 x 12kg - 4 minutes @ 6 rpm - total of 24 reps
Snatch: 12kg - 6 minutes @ 12 rpm - total of 72 reps
I felt a bit of tightness in my back following the Jerks, but nothing above a 2 or 3 on a scale of 1 to 10 (10 being the worst pain, 1 being barely noticeable). So now we wait and see! =)
Monday, November 17, 2008
Friday, November 14, 2008
We warmed up with some Joint Mobility and then were on to the bells!
Things proceeded in this order:
Clean - 2 minutes
Long Cycle (Jerk/Push Press) - 4 minutes
Snatch - 3 minutes
Cool down consisted of Kettlebell Foundation Compensatory movements.
Thursday, November 13, 2008
Wednesday, November 12, 2008
Warmed up with some joint mobility.
Swing: 12 kg - 5/5
Clean: 12kg - 4 minutes
Push Press: 12kg - 3 minutes
Snatch: 12kg - 2 minutes
LC Squat: 12kg - 5/5
Hot Potato: 12kg - didn't count
Windmill: 12kg - didn't count
Cooled down with plow, seal walk, tripod, seated twist, rabbit to camel and forward fold.
Tuesday, November 11, 2008
Monday, November 10, 2008
Saturday, November 8, 2008
Friday, November 7, 2008
Thursday, November 6, 2008
Wednesday, November 5, 2008
Tuesday, November 4, 2008
Monday, November 3, 2008
Saturday, November 1, 2008
8kg - 20/20
12kg - 15/15
16kg - 10/10
Not wanting to over do it, I stopped there. I felt it almost immediately in my glutes and hamstrings. It's been a while since I've done anything heavier than the 8kg. Now I'll wait and see what tomorrow brings. It's frustrating that I'm still not seeing anything consistent with my back. I guess that the good days are starting to out number the day, so that in itself is positive.
Friday, October 31, 2008
Tuesday, October 28, 2008
Monday, October 27, 2008
Saturday, October 25, 2008
Friday, October 24, 2008
Luckily, I can say that I am feeling better today than yesterday. A bit of Claritin and a heavy dose of the Neti pot seems to have had a positive effect on this cold that started to hit me Wed evening. Nonetheless, I found it difficult to get out of bed this morning. Sleeping in would have been sooooooo nice.
But I made today my low intensity day. Very low. Warmed up with Intu-Flow Beginner program. I then went through and practiced the first 13 movements (of 22 in total) of Scott Sonnon's Kettlebell Foundation Compensatory Movements.
I am really digging these! They are something of a prelude to his Prasara Yoga program and for someone who practices kettlebells but does not have a lot of yoga experience, these movements will set you on the path. Scott does a fantastic job explaining and demonstrating each movement. Some are easier performed than others, but all feel good to the body. I was amazed at how far I was able to move into the Forward Fold posture given the fact that I haven't been stretching regularly. But by following Scott's directions I got into it deep! And felt great from it.
Tomorrow I have my bodyweight work lined up. Swing 'em high y'all!
Thursday, October 23, 2008
So rather than call it a total wash, I worked through Intu-Flow Beginner program. Hopefully I'll be feeling better tomorrow morning and can pick up where I left off.
(Of course, last night was my last physical therapy session (for the time being) and my back is a bit more sore than usual. I also think I have a bit of DOS from my kettlebell work on Tuesday morning. Hey, I'll take it!)