Increasing Swings

Feeling pretty good today, I decided to kick it up a notch with some Swings.

Swing:
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.

Happy Halloween

It's been a few days since my last post.  Not much happening these days.  I'm trying to continue moving forward although at times it seems like I've moved backward.

Wednesday morning was only Intu-Flow Beginner Program.  Saw chiro Wed afternoon.  Wed evening had some soreness in my back, probably from the adjustment.

Yesterday woke up with back still sore, so I opted to run through a few of the Kettlebell Foundation Compensatory Movements.  

Woke up this morning, back was still a bit sore, but said screw it, I'm going to work through my bodyweight routine regardless.  So this is what this morning looked like...

Pushup:  15,  15,  15

Ab Wheel Rollout:  6,  6,  6

Dip:  6,  6,  6

Pullup:  5,  5,  5

Bodyweight Squat:  10,  10,  10

(These were done as three circuits.  And yes, today I added in the Squats.  Hopefully it won't come back to bite me.)

Cooldown with Intu-Flow Beginner routine.

Today, some of us will be dressing up for the office.  Since I still haven't seen The Dark Knight, I won't be dressing up like the Joker as they did in The Office.  I wasn't inspired by anything this year.  But I do have a last minute consolation costume.  More to come later.

Some Bells

Woke up during the night, about 2:00am, with a cough that wouldn't quit.  The only option for me at the time was Nyquil.  Knowing that I intended to wake up at 5:00, I took a 1 teaspoon dose.  An adult dose is actually 3 tablespoons.  Lucky for me, after a short time, it quelled my cough and still allowed my to jump out of bed at 5:20.

Finally got back to the bells today.  Not a lot, but something.

Swing:  8kg - 10/10

Windmill:  8kg - 5/5

Jerk:  2x8kg - 4 min @ 6 rpm - 24 total

That was it.  Cooled down with Kettlebell Foundation Compensatory Movements (about 12 min).  Now we wait to see how I feel tomorrow morning...

Day by Day

The best laid plans of mice and men, often go awry.  That's sort of how I'm feeling right now.  Although I would have liked to have jumped right into the 4x7 program, I am taking it a bit slower than planned.  But that's ok, because I am still moving forward and have not re-injured and aggravated the back in any way.

I had a good soreness in my body following my bodyweight day on Friday.  But because I was sore I didn't want to hit the bells just yet, as I wanted to give myself enough time to properly recuperate first.  The last thing I want to do is tear myself down at this point.  So Saturday was strictly an IntuFlow day.

Yesterday started out as a busy day and by mid afternoon I had a bit of time to sit down with the Kettlebell Foundation Compensatory Movement DVD and was able to finish reviewing and practicing all of the movements.  So for the time being, I should be able to work through the entire Compensatory program without having to refer back to the DVD.  I also video taped myself while performing a few of the movements just so I could get some visual feedback on my form versus Scott.  And I must say I was rather pleased.  

This morning I had a really difficult time getting out of bed, so I blew it for the bells and ran through IntuFlow Beginner program.  But so far, the back is still on the mend and hasn't gotten any worse.  Today is a chiro appointment and tomorrow morning I must get my butt out of bed to swing the bells.  Until then, swing 'em high!

Bodyweight Day

Today's session looked like this...

A1) Pushup:  15, 15, 15

A2) Ab Wheel Rollout:  5, 5, 5

A3) Dip:  5, 5, 5

A4) Pullup:  5, 5, 5

These were performed in a circuit, each exercise once through for three circuits.

Cooldown consisted of IntuFlow Beginner and a few of the Kettlebell Foundation Compensatory Movements.

So if you've been following along, I added the third circuit today to this routine.  As always now I watch and wait to see how my back handles it.  Hopefully all continues well and tomorrow will be the bells.

First Frost

Leaving the house this morning, to head into the office, I was forced to backtrack and hunt out the ice scraper for my car windshield. This was the first morning that required some elbow grease to clean off the windshield . The thermostat read 31 degrees (F) and there was a nice, thin layer of ice hugging each of my windows.

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!

Another No Intensity Day

Gosh darn it! My little guy got me sick! This time it took 3 days for the germs to break through my defenses. So I'm kinda achy and congested and wish I could stay in bed all day. But no, unfortunately there's this thing called work, that ceases to pause for any one of us.

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!)