Birkam Day

This was my first class in over 2 weeks and I was VERY nervous going into it for that reason. Also even though I got about 8 hours of sleep last night I woke up feeling tired still and a little weird. That definitely played into my nervousness even more.

I went to the 12pm class and made sure I had hydrated very well over the morning. I also ate my usual organic banana 40 min. prior to class.

I made sure I used a purple mat because purple is an energizing color. That probably had a lot to do with how awesome this class was.

I was the most heat tolerant that I've ever been to date. I wasn't the most flexible, but wasn't too far off. My balancing was causing problems today, but overall everything else went great. I didn't feel nauseous or light headed one bit.

Bikram Rocks!

073008

Quick One Today

I didn't have really any time to practice today so I had to make it really quick.

Workout:

6 min. Snatch set @ 16kg

90 total(45 per hand)- 15rpm average, but the first min. was 20 rpm. I focused again on the lock out. I'm getting much better at it and feeling stronger. Once I can hold 20rpm at 10min. I'll go up to the 20kg. That should be within 2 months I'm guessing.

Then:

1 min. Jerk sprint @ 2x 16kg

All in all I felt great and had a long, but very productive day.

Weekend Workout Recap

I've had some great workouts lately and they've been centered around timed sets.

Here's how it went.

072408

Workout:
1 Arm Swings @ 16kg

4min Snatch Set @ 16kg
I maintained about 8 reps per minute because I really wanted to focus on my lockout and the shoulder stability.

Short rest

2min. Double Front Squats @ 2 16kgs

Short rest

30x 1 Two-Arm Swings @ 28kg

This was a great workout with a lot of emphasis on the shoulder stability.


072608

6 Min. Snatch Set @ 16kg
I maintained about 15/16 reps per minute.

30x Pushups
30x Squats
30x Pullups
30x Situps

4 Min. Double Swings @ 16kg

I felt a lot stronger during these snatches than I did just 2 days prior. I am loving the timed sets more and more because I can quickly see my muscular endurance as well as strength increase quickly.


072808

4 Min. 1 Arm KB Push Press

Then:

5x Turkish Get-up @ 16kg

2 Sets of-
5x High Windmills @ 16kg

1 Set of High Windmills @ 16kg and picking up a 24kg KB with the bottom hand.

Then:
Stretch

I felt really tired and drained today so I had to cut my workout short. I wanted to perform some HIIT training on the treadmill, but will do that later this week.

Training As Of Late...

I have been performing a lot of timed sets. I did my best to prepare for the cert with them, but at the cert found out real fast I had a lot of work ahead of me. We did A LOT of timed sets there and so I took 2 days off afterward to let my body heal.

Today was the first workout I performed since and it went VERY well.

072308

Warm-up:
Dynamic warmup with skips, shuffles, lunges and joint mobility

Workout:

6 Min. set of Jerks @ 2/16kg
I maintained a rep range of 5-6per min. The first 2 min. was 6rpm and the last 4 were at 5rpm.
I have a good buffer between where I am and where I need to be so I love to watch my progress now that I have a great protocol to work with based on what I learned at the IKFF cert.

Then:
Lunges around the circumference of the gym both forward and back.
5x Get-up Situps @ 2/16kg & 5x empty handed

Then:
6 Min. 1-Arm Swing Set @ 16kg

Then:
Stretches

Certified IKFF Kettlebell Trainer

I had the extreme pleasure of attending the International Kettlebell and Fitness Federation CKT(certified kettlebell trainer) certification this past weekend. The instructors are Steve Cotter and Ken Blackburn. Both men are the utmost in leadership, professionalism, intelligence, and sincere passion for the industry. It was one of the absolute best experiences in my life to be mentored and trained by these 2 men. Alongside them were guest instructors: Jason Dolby and Susanna Baxter. They two displayed nothing but the best in kettlebell fitness instruction.

I was so impressed by Steve Cotter and Ken Blackburn that I want to provide all who I can the opportunity to both meet them and become certified with the IKFF. I am planning on hosting a CKT Level One cert in the Phoenix area in the beginning of the year- January or February. I need at least 10-12 people to show interest for this so that Steve and Ken will officially announce it.

I am the Director of Training Operations for Anytime Fitness in Arizona and so we will be holding it at one of our locations.

Anyone in the Phoenix vicinity or those willing to come out please contact me the following ways:

Phone: 480-634-3250
Email: alwaysbelieve1@gmail.com

If you are interested I look forward to speaking to you and meeting you.

The weekend was truly an amazing experience that I would love to do again so I, personally, will be going to the CKT Level 2 as soon as I financially am able.

071708

I've been wearing my Vibram Five Fingers since January. I absolutely LOVE them and all of my clients get a kick out of them. Everyone asks about them and they ALWAYS turn heads when I'm out. Some of my clients and co-workers call them my "Spiderman Shoes". They say it looks like I can walk up a wall with them. Go figure. I even have a client who makes a weird slurping sound when I walk as a sound effect for them. :)

They have truly changed my training for the better. I am flat footed and now never get shin splints when I sprint as well as can truly feel how I grip the ground in my KB work. I wear them almost everywhere. Your feet, ankles, and calves get so strong from them.

I recently bought my wife a pair too. I have the classics and she has a pair of the sprints.

Workout:
10x KB Snatches each arm @ 12kg
.25 Treadmill Sprint @ 12.0mph
20x Heavy KB Swings @ 28kg
.50 Mile Stairmaster Sprint @ level 20
30x Hindu Pushups
3/4 mile on elliptical @ above 9.0 speed
30x Pullups
1 mile Bike Sprint @ above 100rpm and 10 resistance
20x KTE(knees to elbows)
.25 Treadmill Sprint @ 12.0mph
10x HSPU(handstand pushup)

Then:
TGU Prep Work

071608

Bikram Day

Today's class was by far the hottest. There were about 30 bodies packed into the small studio and that was the most people I've seen in class yet. Everyone's body heat made it HOT!
The last 20 min were the absolute worst, BUT I never give up and had to convince myself of many things. One of which was that in order to get taken out they would have to drag my carcass out.

Needless to say that did not happen. I made it and felt great the rest of the day. :)