Groundhog's Day?

I woke up this morning feeling pretty good. My back was a bit sore and tight, but that's the usual these days. After a bit of heat and a warmup consisting of removing snow from my driveway and walkway, I felt inspired to have at another kettlebell session today.

Almost identical to yesterday's session...

1-Arm Clean: 16kg - 2 minutes @ 16 rpm

1-Arm Press: 16kg - 2 minutes @ 12 rpm

1-Arm Long Cycle Push Press: 16kg - 2 minutes @ 10 rpm

Windmill: 12kg - 5/5

Finished with a selection of compensatory movements.

Was this exactly identical to yesterday's session?? Almost. Except that I bumped up to the next size bell on each of the exercises. I guess I was feeling better than expected today. I sure hope that continues!

Easy Going

Another easy workout today. The first in a few days. Will wait to see how my back feels after this session. Performing the workout was easy. So easy, that I wanted to do more. But as I am now used to, I held back.

1-Arm Clean: 12kg - 2 minutes @ 16 rpm

1-Arm Press: 12kg - 2 minutes @ 12 rpm

1-Arm Long Cycle Push Press: 12kg - 2 minutes @ 10 rpm

Windmill: 8kg - 5/5

Finished with a selection of compensatory movements. That's it and that's all!

A Quiet Week

Things have been quiet here for the past week. I had decided to lay off of training for a few days to give my back some rest, which I think it needs.

I have been practicing my Intu-Flow only throughout much of the time, mostly the Intermediate program but I also sprinkled in the Beginner routine as well.

I still have some tightness, mostly as a result of shoveling snow a few days back. I'm hoping to swing the 12kg bells again this weekend, ever so gently to see how my back takes to it. I've a feeling I'll be ramping up slowly again. Slow and steady, eh?

A Few Steps Back

I've been taking it easy the past few days as my back continues to throw up road blocks toward my progress. I'm finding it bizarre that very similar muscular pain has now developed in the exact same place on the opposite side of my back from the injury I'm now recovering from.

Therefore the last few days have consisted of some Intu-Flow (with Xtension), some Kettlebell Foundation Compensatory Movements and FlowFit.

I am fortunate to have a friend who had an extra copy of the FlowFit DVD and was kind enough to give it to me. It received it yesterday, watched it through last night and experimented with it this morning. Up until now I had used Coach Steer's web videos as my guide for this. Now I see the whole picture and can visualize where the development of these skills will take me.

The goal of FlowFit is to perform the movements continuously, flowing one movement into the next, for 14-18 minutes, while maintaining prescribed levels of technique, exertion and discomfort. Even at the beginning stages are not easy if you are just starting out. These are whole-body movements with ranges of motion that most people do not usually work through - they are designed to move you through all 3 dimensions.

I'm going to take a few days off from the bells, continue to work my body in this manner and maybe within a week or so return to the bells, dropping back the intensity once again and see how things feel building back up again. I have also found that there is a rolfer not too far from my home and may try to give that a shot if my schedule allows. That's it for now, stay tuned.

First Sunday of the New Year

Even though I wake up with a particularly tight back in the morning, I usually feel pretty good as the day goes on. Today was no different, so I decided to make it a Jerk Day.

Early this morning I practiced the Intermediate Intu-Flow program along with a few of my Muscular Retraining exercises.

This afternoon consisted of the following...

Swing: 12kg - 20/20

Jerk:

2 x 12kg - 6 minutes @ 6 rpm

2 x 16kg - 2 minutes @ 6 rpm

1-Arm Long Cycle: 20kg - 4 minutes @ 8 rpm (switching hands each minute)

Cooled down with Kettlebell Foundation Compensatory Movements.

It's been a while since I've done any real work with bigger bells and my hands could feel the difference using the 20kg. My plan is to slowly add in the bigger bells for the sake of my back. At the same time, it should help my hands acclimate as well. So far, so good! Jerk 'em up y'all!

Restoration

Not too much going on the last few days. My back held up relatively well from the heavier snatches, but definitely needed some recovery time before asking it to give it another go with the bells. So here's how I filled the time...

Yesterday was Intu-Flow Intermediate program only.

Today was a pass through FlowFit, a selection of mini clubbell movements and finished off with a selection of Compensatory movements.

I sense tennis balls will also come into play before today is through...

Happy New Year Snatches

Happy 2009 Everyone!

I am greatly looking forward to 2009 being a great year filled with happiness, love and continued progress down the road of health, strength and longevity.

I saw a news article yesterday with the title something like, "World in Fear Looks Forward to New Year". The article was referring to the world's fear regarding the economic environment. I found this to be preposterous. When I wake up in the morning, I am grateful to have my health and my family and friends around me. No matter how the economic world behaves, the sun is always going to come up the next morning. Enjoy the sun. Feel it's warmth. Enjoy the air. These are all still free! Enjoy the warmth and softness of a hug. (These are usually free.)

At the same time, we can also appreciate the feeling of a steel ball in your hand as you swing it, jerk it, press it and snatch it! Enjoy the exertion. Enjoy the feeling of strength as you hoist that thing into the air. Enjoy the feeling of your heart pumping and your lungs expanding and the sweat running down your forehead. These are all good too!

So to start off the new year right, I decided to push myself a little bit today with the introduction of some 20kg Snatches. Here's what the session looked like...

Swing: 12kg - 15/15; 16kg - 15/15

Snatch:
12kg - 6 minutes @ 14 rpm (84 total)
16kg - 2 minutes @ 12 rpm (24 total)
20kg - 2 minutes @ 12 rpm (24 total)

Warmed down with a selection of compensatory movements.

That's it for today. Happy New Year!