Bob's Black Friday Kettlebell Practice

 

I decided that fighting the crowds was much to annoying so instead of going out I stayed in.  I am not much to go out and buy Christmas presents on time anyway.  I usually do it the day or two before when I have to scramble and draw a panic in order to get whatever it is that I need.  Christmas procrastination has always been my "thing".  I just don't like shopping that much unless it's for some sort of cool and new electronic toy or something I can buy online.  That way it's easy and I don't need to deal with people.  The more I shop the more I see how many ignorant people there are in this world.  I don't mean to be cynical or anything, but it's true.

My past 2 day's workouts were very interesting to say the least.  When I was at the AKC cert Marty Ferrell (Master of Sport) mentioned that within the first 2-3 weeks of beginning the training regimen and protocol, as I am, that people experience almost flu-like symptoms.  During the past couple days that has been me.  My stomach has been fine, but my body has felt pretty weak and almost like all my nervous were lit up and tingling in a manner that was more annoying than anything.  My mind hasn't felt as sharp either and my head has had a little head-ache and I never get head-aches.  I have had very little patience and all I want to do is sleep.  I figured if I just push through the next few days I'll be good and stronger for it.  Now I clearly know why so many people will never achieve such results.  There are a lot of mentally weak people in this world and as soon as their body starts causing them pain they retreat.  I can't do that.  I knew by taking this upon my plate that there would be hard times and painful times.  Right now I feel like I've been smashed by a big Mack truck.  Actually I think if I really was hit by a Mack truck that it would feel better than I do right now.

Workout for 112808:
4 Min. of OALC @ 16kg and 13rpm
4 Min. of OAJ @ 32kg and 8rpm

Then:
20 Min. Run



Workout for 112908:
6 Min. of OALC @ 20kg and 12rpm
4 Min. of OALC @ 20kg and 8rpm
4 Min. of OALC @ 20kg and 8rpm

Then:
Guerrilla Sprints
Warm-up: 6.5mph @ 2% incline
Intervals: 10mph @ 2% incline
Cool-down: 6.5mph @ 2% incline

Nothin Fancy- Just Hard Work

That was the theme of today's workout as I put on the rest of T-2, hook gripped my Pro-Grades, and began Long Cycle till I bled.  Well kinda.  My shoulders look like they've been through a war since I started using heavier bells.  I let those babies just slam down into them so that I conserve energy and move more efficiently.  That's what I was taught at the AKC cert so that is what I have been practicing.  Thankfully there isn't any pain or discomfort there whatsoever.  No, the pain and discomfort is reserved for all the rest of my body as I keep it moving with these bells in every which way.  The gravity issue from yesterday was definitely much improved today so I worked hard and stuck to the basics.

Workout:
10 Min. OALC @ 24kg and 8rpm
4 Min. Double Cleans @ 2x20kg and 8rpm
4 Min. OAJ @ 20kg and 12rpm


Then:
3x50 JS @ 45#
Guerrilla Sprints
1. Warm-up was 6.3mph and 1% incline
2. Intervals were 10mph and 3% incline
3. Cool-down was 7mph and 2% incline

Gravity Is NOT the Friend of Kettlebells

Exhibit A

This workout was a bit more challenging than I had expected.  It may have been due to the extra gravity issue that was reported directly over Chandler, Arizona yesterday around the same time as my workout.  Yeah it was really fluke thing too.  Just the day before when I picked up my bells they felt good and then today they just felt really heavy.  So I immediately jumped on the website for Extremely High and Localized Gravitational Pull Zones and there it was in black and white and silver and green.  Chandler, Arizona was under some sort of "Extra Gravitational Influx"(see exhibit A above).  They said that it started around 12pm and would continue until a little after 1pm.  Hmmm... That seemed really strange that it would last only as long as my workout, but I just went with it anyway. 
Yeah those bells felt really heavy and none of my grunting and groaning did anything to get rid of the Gravitational Influx.  I guess what doesn't kill me certainly will make me stronger.  I didn't die, sure felt like I was gonna, so I hope I'm stronger for it.


This was my workout for 112508:
4 Min. Snatch warm-up @ 20kg and 15rpm


Workout:

3 Min. LC @ 2x20kg and 6rpm
Rest 2 min. And repeat
Then:
2 Min. Jerks @ 2x20kg and 6rpm
Rest 1 min.
4 Min. OAJ @ 20kg and 11rpm

Then:
3x50 JS @ 45#
20 Min. Run

I sure hope today they get that gravity problem fixed.  They better do it before Thanksgiving cause I'm sure there will be a lot of complaints of full and heavier than normal bellies.  Just imagine all the really upset people who wake up Friday morning and step on the scale.  Wow!!!  I wouldn't want to be any of those folks handling complaints over at the E.H.L.G.P.Z.(see above) Office.  

My Journey Continues With Colorful New Toys

Well I finally received my Pro-Grades(AKC style Kettlebells) in the mail and got them in time for today's workout. I must say it definitely spiced things up with a bit of color.  It must have been pretty spicy cause the pain was still there, but I love training with these bells as they move much better with the body than DDs do. With that said I performed a short set of LC with 2 bells and then continued on with my workout. After the entire workout I felt like I can do more because the double bells caught me off guard to how difficult they would be for me so I didn't do a long set. Instead I finished my initial set and then immediately went with one bell to complete the LC set of the day. The workout is as follows.

Workout:
2 Min. LC @ 2x24kg at 3-4 RPM
Then immedately without stopping I dropped to one bell.
4 Min. OALC @ 24kg alternating arms each minute for 6rpm.

3 Min. Double Cleans @ 20kg
RPM was 6

3 Min. Double Jerks @ 20kg
RPM was 11

Then:
3x50 JS @ 45# bar
15 Min. Run

Then:
Stretch

After that, as I said, I felt great so I decided to do just a touch more a couple hours later.

4 Min. Snatch Set @ 20kg at 15rpm
Followed by a quick 2 Min. set of One Arm Swings @ 20kg at 33rpm

This was not my limit, but just didn't want to burn out anything for tomorrow's WOD. This was a fun day playing with my new toys and the journey only continues. :)

The Terminator and The Bells

 

Today I popped in Terminator 2 and then started my Long Cycle set.  It was a great combo and really helped me to take my mind off of what I was doing.  My body was really arguing with me today about training.  I felt very tired mentally and didn't want to practice, but knew I had to.  It is what I do.  It is part of me.  I was not going to let a little fatigue, mental and physical, get the best of me.  So I decided to fight back.  I forced my body to do what I wanted it to do and what I knew I needed to.  My goal of MS does not go away so I cannot either.

I think my breaks were shorter today too cause I wanted to get through everything which definitely was good for progress.
The Terminator proved to be beneficial in getting me through my suffering. I'll be back!

Workout:
6 Min. OALC @ 24kg
RPM was 6

6 Min. OA Cleans @ 24kg
RPM was 11

6 Min. OAJ @ 24kg
RPM was 11

Then:
Guerrilla Sprints (4 min. 6.3mph @ 1% incline warm-up, 8x20sec. on/ 10sec off @ 10mph and 2.5% incline, 4 min. 6.3mph @ 2.5% incline.)  Total was 12 min.

Stretch

On To Progress

Since I decided to pursue the goal of achieving Master of Sport in Long Cycle I have not waivered my training and actually really look forward to it. I look forward to it because I know with every workout comes progress and with all my progress it gets me that much closer to making my goal a reality. This is what I've done for the past few days. 

111908
Workout: @ 24kg
8 Min. OALC, 4 Min. OA Cleans, 4 Min. OAJ

Then:
3x50 JS @45#
20min. Run


112108
Workout: @24kg & 32kg
6 Min. OAJ @24kg, 6 Min. OALC @ 24kg, 2 Min. OAJ @ 32kg, 2 Min. OALC @ 32kg

Then:
1x70 JS @45#
20 Min. Run
Stretch

I'm very glad I got to break out my 32kg for today's practice. It felt great. The only issue was my sweaty hands. I was in my living room so I didn't use chalk. Other than that all went very well and my progress is going great.

Lunges Are NOT For Sissies Pavel!!!

I very much enjoy performing lunges.  Personally I feel they are much better than squats and very functional.  In some variation they are performed every day even more than squats.  Lunges, if performed properly, place much less stress on the spine.  Whenever one performs a squat the lower lumbar spine, sacrum & coccyx must retract a bit.  For folks with lumbar spine issues such as herniations, ruptures, etc. this can be very uncomforable and place a load of stress on the spine itself.  The lunge tends to keep the spine more neutral and allow it to remain straight as long as form is sound.





One of the best workouts I enjoy taking myself as well as my clients through is the Quarter Mile Lunge Fest.  We lunge a quarter mile without stopping and then have a mini Belly Blast session right after. Of course I make sure my clients can hang before having them attempt the Lunge Fest, but overall it feels great and the legs & core grow much stronger when performing lunges.  Throw in a 10 min. Kettlebell Jerk or Long Cycle set after one of these great lunge workouts and call it a day.  You will get in amazing shape.

Give it a shot and remember Fitness Has Nothing To Do With Looking Good!

My Goal To Be Master of Sport

This past weekend I had the extreme privilege of attending the American Kettlebell Club (AKC) Coaches Certification under the direction of Honored Master of Sport Valery Fedorenko.  I had a lot of fun honing my skills and have set a new personal goal.  I want to be a Master of Sport in the Long Cycle(clean and jerk).  For my body weight I need 48 reps in a 10 minute timed set of Long Cycle with two 32kg kettlebells.

Yesterday I set the goal.  Today I began training for it.  Here is what my Kettlebell Training Protocol will be for the next 6 weeks.

Long Cycle Training Protocol- 6 Week Program Beginning on 111808

1 Set of the following:

Monday: 8 Min. LC, 3 Min. Heavy Cleans, 4 Min. OAJ, JS, Run

Tues: 4-6 Min. LC, 3-4 Min. Heavy Cleans, 6 Min. OAJ, JS, Run

Wed: 8 Min. LC, 4 Min. Heavy Cleans, 4 Min. OAJ, JS, Run

Thurs: Off

Fri: 5 Min. LC, 3 Min. Heavy Cleans, 8 Min. OAJ, JS, Run

Sat: 6 Min. LC, 3-5 Min. Heavy Cleans, 6 Min. OAJ, JS, Run

Sunday: Off


*JS= 3x50 Jumping Squats w/ weighted bar
*Run= 20 Min. or HIIT Sprints

This was today's workout...

111808
8 Min. One Arm Long Cycle (OALC) @ 24kg- 5rpm

3 Min. Cleans @ 24kg- 10rpm

4 Min. One Arm Jerk (OAJ)- 10rpm


Then:
3x50 Jumping Squats w 45# bar

20 Min. Run

Then:
Stretches

All I have to say is that the training for the Master of Sport will be fun! It's very good to have a goal.  What's more important is having a plan.  A goal without a plan is just a dream.  All dreams are good, but eventually you need to wake up.

2 Part Workout- Bell and Boot

 

 

The other day I performed some jerks and hiked the day after that.  I always remain active even though I may not always post.

Today's workout was done as a two parter.  First I tossed around my kettlebell and then I jumped into my Boot Camp.



Workout 1:

3 min. of Two Handed Swings @ 24kg
6 min. of One Arm Jerks @ 24kg

Then about an hour and a half later I taught and joined in on Boot Camp.

Workout 2:
Warm-up:
1. Bench Step Ups- 1 min.
2. Bench Jumps or Rebounds- 1 min.
3. Bulgarian Squats- 1 min.
4. Mountain Climbers- 1 min.
5. Gestapo March- 1 min.
-Stretch-
Workout:


1. Tabata Up-Downs- 4 min.(20s work/ 10s rest)
2. Forward Walking Lunges- for distance 2x
3. Side Lunges- 1 min. each side
4. Quarter Mile Run 
5. Reverse Lunges- 1 min.
6. "Crane" or High Heel Lunge(extend leg up after each step activating the glutes)- for distance 2x
7. Static Hold Lunge- 1 min. on each side
8. Quarter Mile Run


FINAL LUNGE-
Jumping Lunges for 1 min.

After that I went home and stretched for about 15 min.

Eating The Basics

* Drink plenty of water throughout the day. Drinking eight glasses of water is almost like a must. And do not forget to drink water in the morning, the moment you wake up. In fact this is one of the most rapid weight loss tips that the dietitians suggest to the people since it gets the body's fluids moving efficiently.

* Exercise for at least 30 minutes every day.  This might be the only activity your body gets.  Don't convince yourself that any running around you do for errands and kid chauffeuring is being active.  Most of that time you're sitting in a car or at an event.  Be up and moving- walk, jog, run.  Perform resistance exercise 3 times per week so that you do not lose muscle.  The more muscle you have the more calories your body burns.

* Eat organic foods such as apples, bananas, strawberries, pineapple, plain full-fat yogurt and unpasteurized cheeses, beans, tomatoes, carrots, spinach, nuts & seeds, eggs, raw honey, wild salmon, and so on.

* Eat slowly so that you can get a feeling that you have had enough food and you are full. Eating slowly will allow your brain to catch up to your belly.  It takes about 20 minutes for that to happen.

*Soft drinks cannot benefit you in any way. They contain at least 150 empty calories. If you substitute one soft drink with water each day it will do wonders for you. It will enable you to lose at least 16 lbs per year and you will be much more energized.

* Don't be fooled by and rely on fat burning diet supplements. They wont do anything, but lower your wallet- not your mid-line.

Stick to the basics and you will see all the results you want and need.

What Multi-Vitamin Supplement Should I Take?

The sum of the parts is not equal to the whole. In essence the pill form of the individual nutrients will never provide the same benefit as eating the actual food.

Companies such as New Chapter, Standard Process, Udos, etc. have been out for many years producing very high quality whole food based products. This is not a new wave by any means. If you go to Whole Foods(where I primarily shop) and Sprouts you will see a lot of these top supplements. They are great to use, but will never replace the actual foods.

Most all other companies produce synthetic nutrient based supplements which attempt to replicate the actual food as well as define food as the sum of its parts. This is utterly untrue. Furthermore taking synthetic supplements such as Centrum, One-A-Day, GNC Brands, and any other store bought brand that is NOT whole food based is like throwing darts at a dart board. Sometimes you will hit and some times you will miss.

Your body is the same as it will sometimes absorb the synthetics and sometimes it will not. Most of these type of supplements contain high amounts of binders and fillers that either do not breakdown or barely breakdown in the body's digestive track. Often times the pills get clogged in the intestinal folds, which is unhealthy in itself, or they simply get eliminated without ever having been absorbed. That is a waste of money too.

110808 Workout- 100's

Today my workout has been pretty much throughout the day. I started with my Boot Campers doing what they did this morning and then a few hours later practiced some kettlebell training.

Oh and for the past week I've been very active, actually more than usual, while instructing my Train The Trainer course.

Today's KB WOD didn't go as best as I desired and hoped, but it was the first time in a while I've worked with the 24kg.

Warm-up:
Light stretches and movements

Workout:
10 min. Set of One Arm Jerks @ 24kg (10rpm)
I dropped it twice due to my forearm and grip, but picked it immediately back up.

Total was 100 reps(rightside= 50/ leftside= 50)

Then:
10x 15s on/ 15s off of 32kg Swings @ 20rpm

Total was 100 reps.

Then:
16kg Rack Holds 30s each hand alternating for 3 min.

Finisher:
10x Windmills @16kg

Cool Down:
Stretches

Really Living

In my opinion there is no greater way to experience life and live well then to do so by exploring from the inside out. I do everything I can to enlighten my mind and to become more and more mentally tough. I do this through my body. I do this through my exercise. I push my body to its limits and this shows me how to overcome anything. I become stronger because my mind expands directly in proportion to the physical suffering I don't succumb to.

That to me is living and that to me is fun. When I can rip past new goals and thresholds of where I was before that shows me I have become stronger. That shows me what else I must do in my life as well. It shows me how far I have to go and what I do not know, but at least I have a goal to reach. That is enlightenment for me. That, to me, is really living.

110608

Warmup:

10 burpees
15 jumping jacks
20 sumo(wide stance) squats
25 Situps
1 jog lap

Flexibility:
Side Bends
Knee Twirls
Arm Circles
Trunk Bends


Workout: 3x

1. 10 Flying Burpees
2. Sprint through the agility ladder and over the hurdles then sprint back
3. 20 Kettlebell Swings upon return
4. 30 Air Squats


Cool Down:
30x Situps
30x Jumping High Knees
2x Side Shuffle for length
30x Jumping High Knees
30x Situps

Happy November Kettlebell Combo

Warm up - Light stretches because today I had to get right into it or I would have never done it. 

Then: @ 16kg unless otherwise mentioned
2 min. 2-Handed Swings @ 32kg

1 min. Presses (each side)
1 min. 1- Handed Swings (each side)
1 min. Cleans (each side)
2 min. Planks
2 min. Long Cycle (2 bells)

1 min. Hand-2-Hand Swings

1 min. Bent Press (each side)

2 min. Planks

2 Workouts

Workout for 102908:
Warm up - Turkish Get-ups (2-minute each side)

Then: @ 16kg
2 handed Swings (1 minute)
1 handed Swings (1 minute each side)
Hand-2-Hand Swings (1 minute)
Cleans (1 minute each side)
Long cycle clean and press (1 minute each side)
High Pulls (1 minute each side)
Windmills (1 minute each side)
Get up Sit ups (1 minute each side)

Workout for 103008:

Warm-up: 7x TGU @45# DB

Then:
Ladder 10-1
36in. Table Jumps
Pullups
Stability Ball Pushups