One can never have too many posts with the title and theme dedicated to that of AC/DC's great music. To keep with this theme trend as of late I make mention to one of their newest songs off of the most recent album called: "Black Ice".
My kettlebell practice today was appropriately smashing and grabbing new PRs. My progress is going very well.
Workout: 10 Min. OALC @ 24kg and 8rpm
This went very well and I felt great afterward. This was a big, big jump from even just a couple weeks ago when I was only at about 5rpm and would never have made the 10 min. mark.
4 Min. OALC @ 24kg and 10rpm
This also was really strong for me. I was going to do a set of jerks, but decided to save myself for tomorrow's Interdenominational Intergalactic Kettlebell Challenge contest. That should be interesting to say the least as I have never gone 10 min. back to back with both Snatches and One Arm Long Cycle. Interesting translates into FUN of course.
Then: South Mountain Run/Hike on the Telegraph Pass Trail
This was the icing on the cake for me today. I smashed another PR with my time on this. I ran further than I ever had during the start of this trail hike. The elevation gain is pretty good and I felt strong the whole way. On the way down I decided to jog the entirety of it and made it without falling on my face like I did last time.
Ok so I'll tell the story. The beginning of this hike, for me, is always a run. Not that I care much, but luckily no one was around when it happened. I was almost to the spot where I start walking due to the elevation. I was feeling pretty cool as I picked up the pace a little bit while listening to some U2. Then out of nowhere I just face-planted. I mean I slide into first like I was gonna be thrown out. Fortunately I didn't get hurt and even my pride was quickly cleaned up off the desert floor. There was no warning at all or even any rocks that I could see to trip me up. My own two left feet just did the duty. As quickly as I fell I popped back up so that in case there might have been some on-lookers I could continue to look cool as I jogged on brushing off what just happened.
Ah the fun times of public exercise.
Oh and please don't be mad by the choice of my pic for this post. Of course it has nothing to do with really anything at all except for the title of the album itself. Mmm Hmmm... Honest!
I think this pic is cool. It's of 2 clients that I used to have when I trained at another club earlier this year. Those are 16kg kettlebells too and it looks like it takes them almost no effort for their long set.
Cindi, my client in the purple, just recently got married and let me tell you- she worked VERY hard to get in great shape for her wedding. Tina, my client in the light blue, is featured on my testimonials page. She's got a great results story. When you get a chance go ahead and read it here: http://www.bobgarontraining.com/testimonials.htm
Today was a big day for me. I set 2 Personal Records (or PRs).
My goal is to work with the 32kg for the Long Cycle Master of Sport. So that being said I want to get a feel for it as much as possible so my body adjusts to its feel and weight load underneath it. Since tomorrow is my Rest Day today I decided to practice with the 32kg.
PR Numero Uno: 6 Min. OALC @ 32kg and 5rpm This was definitely an adventure, but I got through it. I think if I really wanted to have fun I could have gone for 6rpm, but that would have been a very different mental conversation. Just a very short time ago, about 6- 8 weeks, I could barely barely barely do 5 or 6 reps with the 32kg period and that was Jerking it- let alone Cleaning AND Jerking it.
PR Numero Dos: 6 Min. OAJ @ 32kg and 6rpm This went better than I expected and next time I can definitely get more driven out.
Then: 100x JS @ 45# 20 Min. Run
Once I fully immerse myself into working with 2 bells it is a whole other animal underneath a complete pair of 32's. For now I'll keep busting out One Arm action. Steady work and progress is what leads to success.
8 Min. OALC @ 24kg and 5rpm 4 Min. OALC @ 24kg and 12rpm 4 Min. OALC @ 24kg and 12rpm 4 Min. OAJ @ 24kg and 12rpm
Then: 100x JS @ 45# 15 Min. Run @ 1% incline and 6.5mph w/ the last 2.5 min. @ 7mph
Workout 120208:
3 Min. LC @ 2x 20kg and 5rpm
The doubles still make me very nervous on my lower spine. I can feel it getting stronger, but just prefer not to injure it since I am progressing so well. Last time I injured it I feeling great for quite a while and then suddenly POP it went again. That set me out for about a month. I was only able to do cardio and small bodyweight things. I don't want to be there again and have a set back anymore so I baby it- to an extent. Trust me I don't go easy, but I am fully aware of my spine condition at all times. If something doesn't feel right in it I immediately slow down or stop if need be. There is a fine line between pushing through and pushing beyond where I shouldn't go. One time of doing that could be a long time of recovery.
So with all that said I will be throwing in the double bells whenever I feel I can and should. For the most part over the next few months I will be sticking to singles for a couple main reasons. First is to get comfortable in my rack position with the flexibility and right positioning. Next is so that I build up my strength in all aspects, but the back mostly. I need to condition that so that it can endure two bells whenever I fully migrate to training with them on a regular basis. Singles are very good though and always pose their own challenge even without adding a twin to the mix.
4 Min. OALC @ 16kg and 14rpm
This was a mistake as the 16kg is almost too light for me now. I actually have to really think about maintaining perfect form. The heavier bells pretty much fall into place, but the lighter ones need to be put there. I just wanted to go lighter and faster today as almost a recovery set without expending too much energy.
4 Min. Rack Holds @ 20kg
I did this so that I work on getting more comfortable in the rack. One can never be too comfy there. After all that's the only "rest" we get during a set. Surviving the set is what it's all about and the rack is the epitome of that. Practice is essential.
I am VERY proud to introduce Scott Helsley as a new poster for my blog. His knowledge contributions are invaluable to our community. Recently Scott achieved and was awarded the title of "Master of Sport". This is not simply just a title as it is a great milestone in Girevoy (Kettlebell) Sport. What it takes to achieve this great honor is A LOT of hard work and dedication. He is one of few Americans to have achieved this.
Master of Sport is achieved in 2 different ways. The first is: Relative to one's body weight the sum of the total number of reps between 2 different kettlebell lifts, the Jerk (using 2 bells) and the Snatch (using 1 bell), are calculated. This needs to be performed either in competition or in the presence of a designated and offical WKC or AKC Coach. Both events are 10 minutes each.
The second, and how Scott achieved it, is: by the Long Cycle. Relative to one's weight the girevik (or kettlebell practicioner) must perform a specific number of reps in the kettlebell clean and jerk with two 32kg (70lbs. each) kettlebells in a 10 minute set. Now keep in mind if his goal number of reps- in his case 54- is achieved prior to the 10 min. mark he must still last the full 10 min. to make it count. It's all about lasting.
Thank God for satellite radio because the AC/DC channel has given me plenty of entertainment for the past couple of months. As I was driving home today the song after which this entry is named came on. In the actual song the singer finds himself in a relationship with a woman who maybe let's say doesn't always have his best interests in mind. At the same time she does possess certain abilities which he deems of value. This leads him to conclude that while he may in hell as far as his relationship goes, it really isn't too bad. This got me thinking about training.
How often do you find yourself in the middle of a tough set thinking "this really sucks" or "why the hell am I putting myself through this"? Yet, at the end of your workout you feel pretty good and are already making plans for the next day's training. It is interesting how you get from point A (hell) to point B (let's do it again). What can we do to facilitate the transition?
I have blogged a bit about the virtue of long timed sets which are the hallmark of kettlebell sport. I have also discussed some mental techniques to facilitate survival during them. Looking at the big picture though, I think perhaps the hardest part is getting started.
Recently I was paging through a Brazilian Jiu Jitsu book by Eddie Bravo. Eddie wrote that he used to have a lot of anxiety before rolling, even practice made him very nervous. For anyone with any experience at all with this, it can be a real stresser. Most people don't enjoy someone laying on top of them and trying to submit or suffocate them. Eddie said that once he started hitting the wacky weed before training, things really opened up. I am certainly not advocating getting stoned before training but I cite this example to show that everyone feels some stress even in training sessions. You know you are going to suffer some; so how do you deal with it without having to hit up your shadier acquaintances for some Maui Wowee?
The first thing is you have to have a plan. Put some thought into what you want to accomplish for the session before you walk into the gym. Best to have it written down because that involves at least three distinct steps. You plan it, write it, and review it again just before doing it. Second the plan has to be realistic. If you plan a PR every session, it won't be long before you will fail and burn out. Schedule some variety to keep it fresh. If you are striving for a goal, lets say a given rep number in an upcoming competition you can plan the variety around the goal. Maybe have a session or two during the week dedicated mainly to assistance work or perhaps a day dedicated to cardio. It breaks up the monotony and keeps it interesting. On the other side of the coin though is the bitter fact that this should be the exception, it is not all fun and variety. You have to work the basics over and over. So eventually you will find yourself like I do quite often these days. It is evening, you worked all day and you are tired. You don't really want to train. You are hungry and you sort of have a headache. Why not pack it in? It's dark out. Maybe you have a set of 20 rep squats planned or a heavy set of 2 arm long cycle. Whatever it is you know it isn't going to be a waltz through a gingerbread forest.
Here is how to handle this. First have a cup of coffee if you are so inclined. Caffeine will give you a little boost. Not too much though if you want a restful nights sleep. Stay away from those crystal meth-like energy drinks. When you get to the gym warm up. Establish a nice ritual with some joint mobility and easy stretching. This lets your body know it's go time. Once you are loose and warmed up it is a little easier. Getting into that first heavy set is like diving into a cold pool. I often use that mental image in fact. If you prefer it is like getting in a fight. You don't want to get hit if you can help it and you always fear the first shot. That fades once you get hit. (Especially if you get knocked out.) Seriously once the heart rate kicks up you are in the game. Now it is a matter of staying focused. By this time you have overcome the inertia of getting started and you may be feeling energized. In fact you probably forgot all about not wanting to train.
So far so good. We managed to get things rolling but we still have work to do. During a challenging set you are going to want to bail out. Guaranteed. If not, by definition, it wasn't a challenging set. Since we know this will come up what are we going to do about it? First I have said this before, if you are thinking too much during your set you will fail. Pretty much all self dialogue is negative, it might not start that way but it will end that way. That is why it is better to have a mantra. Here is the difference. Let's start with self talk. I will use myself as the example: "Come on Scott you have 10 more reps easy!" this leads to doubt "Really? Man this sucks. It isn't happening today" then to insults "Don't be a pussy, don't drop the weights" finally excuses "But they are really heavy and my lips hurt really bad" As soon as the phrase "drop the weights" comes up, even if it is preceded by the word "don't". In all likelihood its gonna happen. Contrast this with a mantra that involves no dialogue. Just a simple phrase..."two more reps" get your reps and mentally repeat it "two more reps". Heck, anyone can do two more reps.
There you have it, your road map out of hell, two reps at a time.
Much of the food industry has employed propaganda to increase their revenue dollars. The wine industry states that it is good for you due to the antioxidants contained within the grapes. This is true; however there are many, many other great sources of antioxidants that do the body just as good such as what's contained within organic: strawberries, raspberries, 100% dark chocolate, pineapple, etc.
The dairy and meat industries do the exact same thing. They say their meat is lean so that makes it good. They say to eat and/or drink pasteurized, low fat dairy products because that is healthy. That cannot be further from the proven truth.
First of all full-fat dairy is best due to the good fat that it provides.Secondly pasteurization is highly outdated. 150 years ago when pasteurization was discovered beneficial was due to the very unclean farming and dairy extraction practices. The milk would sit in pales that collected bacteria under various conditions. Louie Pasteur discovered by heating the milk to about 161 degrees Fahrenheit for about 15-20 seconds would kill most of the potentially harmful bacteria. It does this and it does this well; however in the process it also kills the good and friendly bacteria, vital other micronutrients such as enzymes and vitamins/minerals.
It is a fact that people are only “lactose intolerant” to pasteurized milk- not unpasteurized (aka raw) milk. That applies to most dairy allergies as well. This is due to all the digestive enzymes being intact. Pasteurization also destroys some of the milk protein as well as diminishes the amount of absorbable calcium to about 10%. This is why the dairy industry must synthetically saturate their milk with Vitamin D. This assists in the absorption of whatever calcium is left intact. If they simply left the milk in its raw state there would never be a need to do this. Modern dairy and farming practices are quite safe and very clean. Most dairies, whether producing raw or not, extract the milk from the cows in the exact same ways. The only difference is the pasteurizing of the milk or not.
Another fact is that pasteurized milk is dead. That is why it rots, spoils, and becomes rancid. Raw milk never spoils. In fact if left out on the table for length it would simply curdle and turn into cheese. That is how cheese is made. A culture is added to milk and then it is left to age for a specific amount of time. Raw milk is one of the absolute healthiest drinks one can intake.
The following was taken from the Mercola.com website.
You don’t hear about this anymore, but in the early 1900’s milk was actually used as medicine. Dr. J.R. Crewe’s “Milk Cure” (aka Raw Milk Cure) was used at the Mayo clinic to successfully treat:
cancer
weight loss
kidney disease
allergies
skin problems
urinary tract and prostate problems
chronic fatigue, and a whole host of other chronic conditions
Naturally, the only milk available at the time was raw whole milk, rich in butterfat, from pasture fed cows.
Dr. Crewe, MD -- one of the founders of the Mayo Foundation -- published an article in Certified Milk Magazine (January 1929), describing the milk treatment as a combination of “detoxifying fast and nutrient dense feeding,” and how diseases that have no similarity improved rapidly on raw milk.
Dr. Crewe used the milk cure for 15 years, and his patients were wild about it because it worked, and required no additional drugs or other medical interventions. Unfortunately his fellow medical practitioners were not as enthusiastic. Many physicians agreed on the fitness of dairy products as food, but were not interested in using it as a sole means of treatment. [They made their money from the pharmaceutical companies. Surprise, surprise as there wasn’t much money in for them as dairy farmers.]
Said Crewe in his article, “The chief fault of the treatment is that it is too simple… and it does not appeal to the modern medical man.”
This despite the fact that striking results were seen in tuberculosis, diseases of the nervous system, cardiovascular and renal conditions. Anemia and pernicious anemia responded well to it, as well as toxic thyroid and chronic cough.
“Hypertension responds with equal gratification. The blood pressure improves rapidly,” wrote Crew. “I have never seen such rapid and lasting results by any other method.”
Dr. Crewe, as a result of his experiences with food as medicine, became convinced that much of modern disease is due to an increasing departure from the simple preparation of plain nutrient-rich foods.
I wholeheartedly agree.
He continues, “The treatment of various diseases over a period of 18 years with a practically exclusive milk diet has convinced me personally that the most important single factor in the cause of disease, and in the resistance to disease, is food. I have seen so many instances of the rapid and marked response to this form of treatment that nothing could make me believe this is not so.”
Folks, when you look at the diets of indigenous cultures displaying robust health across the globe, regardless of whether their diet consists of mostly fruits, vegetables and dairy, or meats and fish, the common denominator is always that their diet is mainly eaten raw.
Stray too far from a raw, naturally-grown diet and you’re bound to encounter health complications.And pasteurized milk is definitely FAR from its original, nutrient-dense state.
