Thursday, December 30, 2010

Last Post of 2010

I will be hitting the road tomorrow morning to spend New Year's Eve with some great friends. I will not be training tomorrow, so this is my last post of the year. My last training session of the year was pretty good.

1 Leg Pistol Squats - TRX - 5 minutes
Left - 38 reps, Right - 38 reps
-This was my first time doing these. I've been doing 1 Leg squats with the free leg trailing behind me. We'll see how these play out.

1 Arm Inverted Rows - TRX - 10 minutes
Left - 84 reps, Right - 84 reps = 12,600 lbs.
Volume and Density PR

KB Swing Roundabouts - 28 kg - 10 minutes
Roundabouts - two hand, right hand, two hand, left hand
71 Roundabouts = 284 swings - 17,608 lbs.
Density PR

This session was a great way to end my year. I started 2010 new to Gym Movement protocols. Now it's the only way I train. This training has spilled over into all aspects of my life making every part of it better. I am starting 2011 in a much better place than I did 2010. I intend to go into 2012 better than 2011. The cycle will continue.

I hope you will continue to follow along on my journey of branching out, growing stronger and happier by following my own body.

Happy New Year!!

Tuesday, December 28, 2010

Tuesday Training Log

Much better training session today. I actually worked up a sweat.

Plate Press - 25 lbs. - 4.5 minutes
Left - 25 reps, Right - 30 reps
-I stopped after 4.5 minutes because I felt excessive tension in my back that wouldn't go away even after trying several different positions.

Then I did a bunch of rolls - side-to-side, log rolls, egg rolls. They eased the tension in my back.

1 Hand KB Swing - 28 kg (62 lbs.) - 15 min.
Left - 210 reps, Right - 210 reps = 420 reps
26,040 lbs. = 1736 lbs./min. = 28 reps/min.
-These got me sweating. I did 10 reps per hand and switched. I did 40 reps total before setting the bell down to rest. I found that a wider stance alleviated the back tweak that started after about the 100th rep.

After that, I put in the TRX video and did the workout that comes with it. I suppose that lasted 15 minutes. I didn't time it. It was fun and I was able to adjust the resistance so that I didn't burn myself out. I was in a fantastic mood after I finished, so that tells me it was good for my state to move in those ways.

I just keep experimenting, and as a result, I just keep learning. I love that I can get rid of my own pain so easily. I wish everyone could do that. *Sigh*

Monday, December 27, 2010

What's a Girl to Do?

I've been taking a serious mental break this past week. I've been able to unwind and relax. In fact, I'd say I've PRed in relaxation. It's been fantastic.

Today I decided it's time to get my body moving a bit. My brain is getting ansy; therefore, my body gets ansy. Off to the gym.

Inverted Rows - good.
Pushups - good.
Nothing. Enough already. Just start moving.

What else could I do? Nothing besides inverted rows and pushups tested well. I was shocked. I was sure my body would bust out of its slothy shell and want to work up a sweat. Not.

Okay body. You know best. I did the two drills and set two PRs. Then I tested more drills, but they were still no-goes. I'll give it try again tomorrow. What else is a girl to do?

TRX 1 Arm Inverted Rows - 8 minutes
Left - 64 reps, Right - 64 reps
Feet were 6 inches closer to the point of attachment - Intensity PR.

TRX Pushups - 8 minutes
96 reps
Feet were 6 inches closer to the point of attachment - Intensity PR.

I would guesstimate I moved somewhere between 15,000 - 20,000 lbs. in total.

Now, what's for dinner? Ground bison. I just need to decide what to do with it. Hmmmmmmmm.

Wednesday, December 22, 2010

I Can't Take the Pressure!

The barometric pressure, that is. My head feels ready to explode. Okay weather. Just snow already and be done with it.

I got in 17 minutes of training before the headache kicked in. That's a win.

I got three PRs with two drills. That's a double win.

Plate Press - 25 lbs. - 10 minutes
Left - 46 reps, Right - 56 reps
2550 lbs. = 255 lbs./min.
11% increase in Density and Volume

Sumo DL - 52 kg - 7 minutes
70 reps = 8050 lbs. =1150 lbs./min.
8.5% increase in Intensity

I'll take it even if I can't take the pressure. :)

For the curious - I tested various positions with the press. Plate press with a split stance and torso rotation during each rep tested best.

For the Sumo DL, I used a 24 kg and 28 kg kettlebell and switched hands each set. It definitely felt better to hold the heavier bell in my left hand. Silly me. I thought I had to switch so that I would be balanced. Have I learned nothing? Blonde moment! (Sorry Mike T, Adam, and Frankie!)

Monday, December 20, 2010

Playing Around

Since I'm on Christmas break, I had extra time for my training today. I tested so many variations of drills, more than I usually have time to test. As a result, I found the perfect positions for each of the three drills I did today.

I also tried out some positions that are not the norm. For example, I tried sumo DL with my torso rotated. It felt awesome. I just did very light weight (20 kg), and it released a lot of tension in my back.

I found for my inverted TRX rows that my right hand tested best supinated and my left tested best prone. My KB swings tested best with a thumbless grip and wide stance. So much fun to play around with the possibilities.

TRX Inverted Rows - 1 arm - 5 minutes
Left - 40 reps, Right - 40 reps
Intensity PR - my feet were positioned closer to the point of attachment.
Density PR - more reps in the same amount of time, plus I did one-arm instead of two arms.

2 Drill Circuit - 15 minutes
1. TRX Pushups - 100 reps
Intensity PR - feet were closer to the point of attachment

2. Dbl KB Swings - 40 kg - 200 reps

I guesstimate that I moved over 28,000 lbs. during my 15 minute circuit. Add another 4000 lbs. from my rows and that's 32,000 lbs. in 20 minutes of work. Not bad for just playing around!

Friday, December 17, 2010

Over and Out

Ten four, good buddy! My semester is over and I'm outta there. I am ready for a few days away from grading papers. I do have a lot of ideas to work up over my break for my spring semester classes. I'm going to blow my students away!

A professor can dream, can't she?

Seriously, I have so many new activities and assignments I want to try to make my classes better. It's going to be fun!

Know what else is fun? Gym Movement training. I had the best training session today. After gorging myself on Christmas goodies all week, I vowed to work out for three hours today. Luckily it didn't take three hours to get in some quality movements and make myself feel fantastic.

So many drills tested well today. It was insane. I chose the six that tested best and put them in a circuit.

Circuit - 30 minutes - 25,000 lbs. +
1. Plate Press - 25 lbs.
Left - 25 reps, Right - 32 reps
2. ATG Squats - 80 reps
3. TRX Pushups - 48 reps
4. Snatch - 12 kg
Left - 60 reps, Right - 60 reps
5. 1 Arm KB Cleans - 20 kg
Left - 40 reps, Right - 40 reps
6. 1 Arm KB Rows - 16 kg
Left - 32 reps, Right - 32 reps

I did four rounds of drills. Listed above are my total reps for the four rounds. Today was the first time in months that snatches test well. Cleans and swings work essentially the same range of motion in the lower body, but don't put stress between my shoulder blades. Plus, cleans and swings allow me to move a lot more weight. I'm curious to see how my body reacts to the snatches and if my pain will come back. If so, I'm good with leaving snatches out of my regimen.

I smell some sacred cow burning.

Wednesday, December 15, 2010

Two Sleeps

My friend Sue reminded me today that my semester will be over in two sleeps. I was whining about all the grading I had to do by Friday. Two sleeps. That made me feel better. I now feel like I'll make it through. I'll survive the research essays, the literature essay exams, the advanced comp essays, and the grammar finals. Two sleeps and they'll be a memory. Thank you for the perspective, Sue!

I'm going to miss that. Sue is retiring from teaching at my college. Friday is her last day. I can't believe it! She's been my mentor and go-to gal. She's been like a second mom and a best friend. I know she's still going to be around at work, but it just won't feel the same. She's been there since I started. She has taught me so much. Sue has moxy and I like that! Every young woman should have a mentor with brains, heart, and guts like Sue.

After leaving work, I went to the gym ready to move. I tested a bunch of drills and came up with a great circuit workout.

TRX Circuit - 7 Rounds - 29 minutes

1 Arm Rows - 66 L, 66 R
Hamstring Curls - 80 reps
Pushups - 62 reps
1 Leg Squat - 68 L, 68 R

It's hard to say, but I'd guesstimate that I moved at least 30,000 lbs. today.

I'm really loving the TRX for several reasons. First, it allows me to work in a greater range of motion. I can also tailor my movements for what tests best - anatomy-based movement. As a result, I'm not sore. The other thing I like about it is the adaptability. I can adjust my position to increase or decrease the resistance, and I can do it with every set, even rep. That allows me to move a lot without displaying an element of effort as quickly as I would with a static amount of weight.

I think I also like that using the TRX is a challenge, something different. My brain LOVES different, in every aspect of my life. That's a whole other blogpost. Well, maybe a memoir!

Monday, December 13, 2010

Pain Be Gone!

I only had a short window of time to train today, so I took advantage.

One Leg Squats - TRX - 8 min. 45 seconds
184 reps
Last Tuesday I did 180 reps in 9 min. 45 seconds.
Density PR

Plate Press - 25 lbs. - 10 min.
Left - 42 reps
Right - 50 reps
Density & Volume PR

Today the best position was regular stance and an arched back. While pressing, I twisted my torso. It was so stinking easy! I kept my pace slow and my body tension-free. It took me a few minutes to find the best position, but I know it will pay off, and not just in the short-term.

I am my own guinea pig experimenting on myself. So far, the results are impressive. I was pain-free in my mid-back this weekend. I slept so good and woke up ready to go instead of feeling stiff and achey in my mid-back. Could it really be this easy to relieve my pain? Do a few movements and eliminate the discomfort? Really?


Sunday, December 12, 2010

The Day After Winter Showed Up

The blizzard left grass and driveways exposed while simultaneously leaving six foot drifts. Crazy!

These pictures were all taken at our George, IA funeral home. There is an 8 foot drift along the east side of the building, but the pavement there is completely snow free. There was a five foot drift across the south and west side of the parking lot that blocked the street as well. Pretty cool to see.

Saturday, December 11, 2010

Hello Winter

12 inches of snow + 40 mph wind = BLIZZARD
I can't see across the street. The only way we dare venture out is in the snowblower. We are snuggled in for the day and night!
Send warm thoughts my way!

Friday, December 10, 2010

Oh What a Relief It Is

I've had a nagging ache in my mid-back for several weeks. I'm working my way through several movement options to find what alleviates it. I've been plate pressing in a split stance with my torso rotated. That has made it better, but it hasn't eliminated it.

Mike T Nelson suggested I arch my back when pressing. That's what I did today. Presses tested well, so I tested various positions. I'll be danged if arching my back while in a split stance didn't test the best. Plate press tested better than KB. I also had to turn my head while pressing to eliminate tension from my neck. I tested for speed, and wound up with a slower pace than I've been using the past few weeks.

Plate Press - 25 lbs. - 10 min.
Left - 30 reps
Right - 35 reps
Movement PR - no tension in my mid-back.

Dbl KB Swings - 48 kgs (106 lbs.) - 9 min. 30 secs
200 reps = 21,200 lbs. - 2232 lbs./min.
Density & Volume PR - Last time I did 195 in 10 min.

I finished with TRX rows. Those felt amazing! They really allowed me to open up my chest in the top of the row. I did 50 of those in 5 min. I'm having fun with the TRX!

Tomorrow I get to spend my afternoon in a meeting. Yippee!! We're supposed to get hit with a blizzard, so it's a good thing I decided to call in to the meeting instead of driving 4 hours to it. Maybe I'll get Christmas cookies made and presents wrapped.

Now THAT would be a relief!

Wednesday, December 8, 2010

And the New Training I Tried Was........

Did you guess it?

If not, here's some hints.

It's black and yellow.

It's adjustable.

It doesn't have any weights.

Yes. It's a TRX suspension trainer.

The gym where I train got one last week and got it mounted on Monday. So naturally I had to try it on Tuesday when I had some time to mess around with it. Here's what I did for my workout.

2 Drill Circuit - 10 minutes
1. Pushup - 101 reps
2. Hamstring Curl - 70 reps
That was fun. I went for max speed on my reps and stopped a set when my speed slowed.

One Leg Squat - 10 min. - 180 reps
Those felt incredible and tested well throughout the entire 10 minutes.

I'm pretty excited to have access to another tool for training. It will challenge my brain and my body - a great combination for me.

Tuesday, December 7, 2010

Amy's Big Adventure

I tried something new today for my training. It's something I've wanted to try for awhile. I didn't even pick up a kettlebell today! Shocked even me.

What did I try?

Guess! I'll post the answer and my workout later.

Monday, December 6, 2010

Pull Me Through

Training today, however quick, pulled me through the day. It also helped pull me through this sinus/chest congestion gunk I can't seem to shake. I just read that Iowa has been hit with three different flu strains. Great. Don't you just love winter?!?

Pulls tested well today - deadlift and pull downs. I haven't done pull downs for years, literally. I figured they would allow me more speed than band-assisted pullups, and I was right.

Sumo DL - 48 kg
100 reps in 8:27
10,600 lbs. total - 1247 lbs./min.

Lat Pull Downs - 105 lbs.
45 reps in 7:00
4725 lbs. total - 675 lbs./min.

Now I have a baseline for both drills with my speed work. As long as fast tests well, I will move fast. Doing so makes it easy to detect the first element of effort (slowing down). Duh! I'm also experimenting to see what it does for my body composition and strength. There are many theories, but I'm only interested in how my body responds. I'll keep you posted.

Friday, December 3, 2010

Pick up the Pace

I've been conscientiously working on the speed of my movements. Specifically, I've been moving weight as quickly as I can. I'm curious how my body will respond. I can say that even though I moved relatively light weights today, I had a great training session.

1 Arm KB Rows - 12 kg - 8 min.
Left - 79 reps, Right - 75 reps
154 reps = 4004 lbs. - 500.5 lbs./min.

Dbl KB Clean - 24 kg - 8 min.
121 reps = 6413 lbs. - 801.63 lbs./min.

16 minutes of fast work. My heart was pumping! I never forced reps. I stopped a set the second I slowed down. As a result, I didn't need to rest much between sets.

It's strange that this week I am back to doing single drills instead of circuits. That's what tests best and suits my brain. I don't fight it.

Wednesday, December 1, 2010

In and Out - Two PRs

18 minutes of work time.
23,045 lbs. moved.

What will I do when I have more time to devote to each training session?
Kill it, of course.

Waiter Plate Press - 25 lbs. - 8 min.
Left - 43 reps, Right - 52 reps
95 reps total = 2375 lbs. = 296.88 lbs./min.
Density and Volume PR

Dbl KB Swings - 48 kgs (106 lbs.) - 10 min.
195 reps = 20,670 lbs. = 2067 lbs./min.
Intensity PR

Tuesday, November 30, 2010

Beep! Beep!

I felt like the Road Runner today. I had to take a quick trip to the gym tonight since I had a limited amount of time. (I didn't get to train yesterday. Stupid snow!) My trip might have been quick, but I posted several PRs. What's better than that?

Waiter Plate Press - 25 lbs. - 8 min.
Left - 33, Right 40 = 1825 lbs.
Density PR (228.125 lbs./min.)

Two-Drill Circuit - 12 min.
1. Sumo DL - 48 kg (106 lbs.)
60 reps = 6360 lbs.

2. Dbl KB Swings - 40 kgs (88 lbs.)
150 reps = 13,200 lbs.

Density PR - 19,560 lbs. (1630/min.)

I wish I would have had more time. :( I don't seem to have enough of that lately. I'll just have to train more days this week. Beep! Beep!

Friday, November 26, 2010


I don't do 4 am shopping trips on Black Friday. I stay home and move iron instead.

Today -
  • 2 Drills
  • 25 minutes
  • 31,370 lbs. moved

Take THAT black Friday.

Dbl KB Cleans - 32 kg
115 reps = 8050 lbs.

Dbl KB Swings - 40 kg
265 reps = 23,320 lbs.

Volume and Density PR

Wednesday, November 24, 2010

Quick Trip

Another icy day in Iowa. Luckily this was a scheduled vacation day for faculty at my college. After getting caught up on dishes, emails, and facebook updates this morning, I took a little snooze this afternoon. Let me rephrase that. I took a power nap. (Doesn't that sound more like something a serious athlete would do?)

Driving 20 miles to the gym where my kbs are located didn't seem too inviting, so I ventured down to the high school for some training. It's a quick trip to the school, and I had a quick training session.

2-Drill Circuit - 5 rounds - 10 minutes
Sumo DL - 48 kg (106 lbs.)
50 reps = 5300 lbs.

Dbl KB Cleans - 32 kg (70 lbs.)
75 reps = 5250 lbs.

Presses tested well also, so I did 8 minutes of one arm DB presses with a 30 lb. DB. I did 40 reps total in 8 minutes. Intensity PR

I just need to bring dumbbells back into my training. I've been using KBs exclusively for so long, I kind of forget that they are just a tool, not the only tool.

Just a quick trip, but I feel better for having moved my body in biofeedback-approved ways.

Bring on the Turkey!

Monday, November 22, 2010

Slick Moves

I woke up to a text message that school was two hours late. Overnight the sky let loose with freezing rain and coated every surface with an icy terror. Driving is a dicey prospect in these conditions. Accelerating is not the problem; stopping is. And, as with the first anyweather of a season, people travel with amnesia of the danger. I want a "Stay back 50 feet" sign like you find on road graders.

I managed to make it to work without incident, taught half of my students, and headed out for what was sure to be a phenomenal training session.

I trained yesterday for about 45 minutes, so I wasn't sure what to expect today. I had snuck in a little extra sleep when I realized I didn't have to jump out of bed. In fact, I don't remember any yawns today.

Heavy Ballistics tested the best.

Circuit - 7 Rounds - 25 min. 40 secs

Dbl KB Cleans - 32 kg (70 lbs.)
82 reps = 5740 lbs.

Dbl KB Swings - 40 kg (88 lbs.)
185 reps = 16,280

Pushups / Planks
20 Pushups
5 X 40 secs Planks

Without factoring in the pushups or planks, I moved 22,020 lbs. Anyone know how to figure in the pushups and planks for a volume measurement?

In any case, my training can be described in one word. Slick.

Like the roads.
Like the day.

Sunday, November 21, 2010

Any Given Sunday

I guess Sundays are my new best training day. The past three Sundays have brought great training. It's probably because I'm relaxed on Sunday. That means I have a better state in which to train.

Waiter Plate Press - 25 lbs.
79 reps = 1975 lbs.

Dbl KB Swing - 40 kg (88 lbs.)
175 reps = 15,400 lbs.

Those two above combined took me 16 minutes.

After those two drills, I did 30 cards in a deck of cards. My bootcamp friends showed up at the gym and I HAD to train with them. It's been too long!
Diamonds - Clean and Press
Hearts - Swings
Clubs - Rows
Spades - Burpees

I wanted to finish the deck with my friends, but I had to leave. :(

Tuesday, November 16, 2010

You Speak and I Obey

I'm glad I had the presence of mind to listen to my master - my body. It never steers me wrong. Today, it told me exactly what to do. It was easy to listen and obey because I have a track record of success from doing so. I can't think my way to success. I can only DO.

I went to the gym and tested several movements. Animals tested well as did squat to press. Okay, great. Complex, full body movements. This will be great. Away I went.

Squat to Press - 16 kg
Bear Crawls - 20 yards
Crabwalk - 20 yards
Scorpion - 20 yards
Egg Rolls - 7 Left, 7 Right

After 10 minutes of moving quickly and with quality, my body said, "No ROM for you!!!!" (So now my body is the Soup Nazi? )

Okay. Nuff said.

I'm a little disappointed though because I'll be traveling the rest of the week, and I won't have a chance to train until Saturday. Bummer. I'll use the time to enjoy the break. Talk to you later!

Sunday, November 14, 2010

Perfect Sunday

Slept til 7:30 am.
Went to church @ 9:25.
Led the Sunday school kids in singing @ 10:30.
Drank Dunn Bros coffee w/ fresh whipped cream @ 11:00.
Ate pot roast @ 12:30.
Took a nap @ 1:30.
Trained @ 3:30.
Blogged @ 5:30.
Ordered pizza @ 5:30.
Ready to eat and watch some HBO - Boardwalk Empire.
I'll be in bed by 10:00.

I had the best training session for quite awhile. I can tell my state is better than it has been for awhile, too. Do you see a correlation?

Circuit - 6 rounds - 23:00.

Sumo DL - 48 kg (106 lbs.)
92 reps = 9752 lbs.
Density PR

KB Rows - 16 kg (35 lbs.)
Left - 60 reps, Right - 60 reps = 4200 lbs.

Dbl KB Swings - 40 kg (88 lbs.)
180 reps = 15,840 lbs.
Density PR

Total Weight Moved = 29,792 lbs. in 23 minutes.
Density and Volume PR

How did I move 6,000 lbs. more in one minute less time than on Friday? I went through my circuit 5 times on Friday. Today, I went through 6 times. Granted, I did rows instead of presses today.

I got an extra round in because I moved faster. I pulled, rowed, and swang as fast as I could. Then I was very in tune with my feedback to tell me when to start the next drill. I think I've been moving too slowly when working. It's time to pick it up. Seriously.

After my circuit, I did some egg rolls and headstands. My headstands were the best ever. I held one for a minute. I haven't done a headstand for weeks. Go figure!

Friday, November 12, 2010

Soaking It In

Tonight I've had the opportunity to just relax and enjoy a fantastic meal. I don't have any obligations or stressors. It's been so sweet to soak up the peacefulness.

I had a great training session today, which probably helped with the relaxation.

Circuit - 24 min. 30 seconds

One Arm KB Press - 12 kg
Left - 46 reps
Right - 54 reps
100 reps = 2600 lbs.
-Each side tested different. On the right, I took a scissors stance and twisted my torso toward the right. On the left, I kneeled down and twisted toward the left. Look at the result - I had an increase of 14 reps from my session on Tuesday.
Density PR

Sumo DL - 48 kg (106 lbs.)
75 reps = 7950 lbs.

Dbl KB Swings - 40 kg (88 lbs.)
150 reps = 13,200 lbs.
-That's an increase of 25 reps since Tuesday.
Density PR

Total pounds moved = 23,750 lbs.
I moved that in the same amount of time as Tuesday. Tuesday my total volume was 18,400 lbs. To be fair, on Tuesday I did double cleans w/ two 16 kg kbs. Today I did sumo DL w/ two 24 kg bells. But, I did increase my reps in press and swings. I'm very pleased.

Look! A blimp! (Live Strong MDK!!)

Tuesday, November 9, 2010

Let's Get to Gettin

Today, cleans, waiter presses, and swings tested very good. I set my timer and got to gettin.

Dbl KB Cleans - 16 kgs (70 lbs.)
75 reps = 5250 lbs.

Waiter Plate Press - 25 lbs.
Left - 38 reps: Right - 48 reps = 2150 lbs.
- I took a scissors stance and twisted my torso toward the side I was pressing. That eliminated the twinge I've been experiencing in my back while pressing.
Volume PR

Dbl KB Swings - 20 kgs (88 lbs.)
125 reps = 11,000 lbs.

I've had a tweeky back the past week, so I stopped when the tweek started. That was at 24 minutes 26 seconds. Bummer. This could have been a huge volume day. It was 18,400 lbs.

Sunday, November 7, 2010

Gut Check - for the Athlete Creator

"If you're not getting better, you're getting worse."

These words are at the core of everything I do. Every day I make decisions that either result in some part of me getting better or getting worse. (In case you're wondering - Staying the same is the same as getting worse.)

That parenthetical comment is really the heart of my gut check today. I caught myself thinking, "Good, I'm the same." Am I really the same? Can't be, so I need to ask myself some tough questions.

How do I feel?
I have to say that mentally and emotionally, I'm better. Without a doubt. I've had some busy weeks. There were very few nights I was able to be home to relax. Surprisingly, I didn't see signs of my typical anxiety or a feeling of being overwhelmed. That is incredibly significant. Managing my anxiety makes every aspect of my life so much better.

How is my training progressing?
It's hard to assess my training progress since I mainly do circuits of three to six movements. Rarely do I do the same drills in a circuit twice. I've tried doing one drill at a time so that I can gauge my progress easier, but that is so monotonous to me that my brain ends up working against me.

Circuits suit my brain better most days. Every day, after testing for my drills, I test whether they should be individual or in a circuit. It's obvious from my logs what tests best. Not always, but 8 times out of 10.

I'm disappointed in my pressing progress. I can't seem to figure out how to increase the amount of weight I am able to press. It used to be so important to me to press a 20 kg kettlebell. I've actually forgotten why that was so important to me. I think it's time to let that go. I'll press more when my body is ready to press more.

I've pretty much stopped doing snatches. I figured out they were tearing up my delts around T3 on my left side. Snatches rarely test well, so I rarely do them. The pain I've had near my left scapula has disappeared. Not being in pain is definitely a benefit to my life. It was hard to let go of the identity of being a "snatch queen." I was on the USST and SSST boards for awhile. Whoop-dee-flippin-do. That doesn't mean anything to me anymore. Being pain free does.

How is my body comp?
Here is kicker. I just took all my measurements. They are pretty much the same as a month ago. The same = worse. Or does it? Let's examine the evidence.

I have not been able to train as frequently in the past 6-8 weeks because of all of the busyness in my life. Add to that my embarrassingly crappy diet, and I should have gained fat like crazy. SHOULD have, but didn't. Come again?

My body is getting better at burning what's available. I've consumed more processed carbs in the past two months than I did in the previous two years. No lie.

I kept waiting for the scale to move, for my pants to feel tight, for the sky to fall.

It didn't.

What does the evidence prove? It proves that I am better. It proves that if I keep experimenting, I will find what makes me better. It proves that my fear of certain types of food was unfounded.

It frees me. Feeling free from a restrictive diet is definitely better than obsessing over everything I eat. The guilt is gone (most days). I'm still learning about myself and my relationship with food. It's fascinating.

So, there's a glimpse inside my gut. Now that I've purged, I can post my trianing from today. For the record - I rarely train on Sunday, but today was different. Love that!

Circuit - 5 rounds - 19 min. 45 secs

Waiter Plate Press - 25 lbs.
Left - 35 reps
Right - 40 reps
1875 lbs.

BB Sumo DL - 135 lbs.
29 reps
3915 lbs.

Inverted Rows
46 reps

Saturday, November 6, 2010

Circuity Goodness

Another day, another circuit. They keep my mind from getting bored during training. If I do one drill for 10 minutes, my state starts getting all whacky. Mixing up the drills every minute makes my brain happy. Happy brain = effective training.

Friday Circuit - 4 Rounds - 28 min. 45 secs

KB Press - 16 kg (35 lbs.)
Left - 12
Right - 14
910 lbs.

Cleans - 28 kg (62 lbs.)
Left - 25
Right - 23
2976 lbs.

1 Arm 1 Leg DL - 24 kg (53 lbs.)
Left - 28
Right - 31
3127 lbs.

1 Arm Swings - 28 kg (62 lbs.)
Left - 80
Right - 80
9920 lbs.

Looking back, I did 4 rounds of essentially 8 drills since every drill was one-handed. It felt good to move around heavier weights again.

Tonight (Saturday) is my last performance in the play. What will I do with myself every night now? I'm sure I'll fill up my time. That is not a problem.

Tuesday, November 2, 2010

Is That Wrong?

Is it wrong to move over 25,000 lbs. in less than 30 minutes without breaking a sweat. Oh, and I set a PR. What's more; I'm fighting a cold and am extremely run down. Just tell me if it's wrong. Just saying.

Rack Pulls - 275 lbs.
25 reps = 6875 lbs.
Intensity PR

Swings - 36 kg (79 lbs.)
200 reps = 15,800 lbs.

DB Rows - 40 lbs.
40 Left, 40 Right

That's 25,875 lbs. for the day. Probably a volume PR for a long time.

I have dress rehearsal for my play tonight and then performances every night through Saturday. I'm so glad I was able to move some weight around today. I feel ready for the rest of my week.

Monday, November 1, 2010

State Management

This week is another busy one. I'm doing so much better at managing my stress. How? I simply listen to my body.

One short year ago, I'd have been a ball of nerves right now. Tonight, I'm taking it all in stride. One moment at a time. I ask myself questions. Answer. Take action. I keep moving toward better for me at this time.

A relaxed state is better than a panicked state. That I know for sure.

This busyness is my own making.
Only I can live it through it with finesse.
Only I can thrive.
Only I can enjoy my crazy life.

I will train when my body tells me it's time.
I will rest when my body tells me it's time.

It's time.

Friday, October 29, 2010

As Promised

Here's my training log. I had a fabulous training session.

Circuit - 5 Rounds - 31 min. 20 secs
1. DB Rows - 40 lbs.
40 Reps Left
40 Reps Right
3200 lbs.

2. Bunny Hops - 20 yards
100 yards

3. Hindu Pushups
52 reps

4. One-Hand Swings - 28 kg (62 lbs.)
100 Reps Left
100 Reps Right
12,400 lbs.

5. Tricep Dips
75 reps

6. Bear Crawl - 20 yards
100 yards

I felt like myself today. I haven't felt this good for a long time. I knew that I wouldn't be rushed today, so I could clear my mind and just train. I felt so free.

After training I got to relax at my favorite restaurant and eat a fantastic meal - pecan crusted chicken, a polenta cake, and spinach rockafeller with a mustard chardonnay sauce. I topped that off with pumpkin spice ice cream. Everything was made fresh at the restaurant - Blue Mountain in Orange City, IA. Now I'm ready for 8 hours of sleep!!

I'm a Survivor!!!

I've survived my crazy busy week. It's Friday and I have nothing I have to do tonight. No meetings. No classes. No play practice. Ahhhhhhhhhhhhhhh

When I finish teaching my last class this afternoon I get to go train for as long as my body wants to. Then I can enjoy my evening.

Next week will be super busy too since I have to practice or perform my play every night next week. I definitely need the recharge this weekend. Maybe I should say "precharge."

I'll post my training log later. Happy Friday!

PS - Happy Birthday to my great friend Angie. She is a super cute veterinarian, mother of two, and wife to one of the most ornery people I know. Hope that husband spoils you today!!!

Thursday, October 28, 2010

One-Hand Wonder

One-handed drills tested well on Wednesday - push press and cleans.

6 Rounds - 21 min. 10 seconds

1. Push Press - 16 kg (35 lbs.)
Left - 37 reps
Right - 37 reps
2590 lbs.

2. Clean - 24 kg (53 lbs.)
Left - 56 reps
Right 56 reps
5936 lbs.

That circuit went great, and I was ready for more training, but time would not allow it. I had miles to go before I could sleep. So I took the good and left in a great state. The rest of my busy evening went well because of it.

Monday, October 25, 2010

Mission Accomplished

Today I ate earlier and ate less than on Friday. I made it through 5 rounds of my 5 drill circuit. Mission accomplished.

See Saw Military Press - 26 kg
Egg Rolls - 5 L, 5 R
Walking Swings - 20 kg - 20 yards
Frog Jumps - 20 yards
Crab walk - 20 yards

17 minutes, 20 seconds

Gotta keep moving. Haircuts and play practice yet tonight. Tomorrow night - meeting. Wednesday night - massage and play practice. Thursday night - parent-teacher conferences in two towns and play practice.

Next week I have practice, dress rehearsal, and four performances (Wednesday - Saturday). It's so fun being in theater, but so time-consuming. The play's the thing!!

Saturday, October 23, 2010

Mission Aborted

Friday's training session started off like normal. I tested several drills. Bodyweight drills were definitely the drills du jour. Swings also tested well. So, I put together a circuit.

  • Inchworms - 20 yards
  • Walking Swings - 20 kg - 40 yards
  • Frog Jumps - 20 yards
  • Egg Rolls - 5 L, 5 R
  • Bunny Hops - 20 yards

After three rounds (13:45) I had to stop. I was tasting my lunch. Apparently I ate too much too close to my workout. I got the chills and the cold sweats. Abort. No sense puking over a workout.

Wednesday, October 20, 2010

11 Ton Day

Two drills. 19 minutes of work time. 11 tons moved. Yeah baby!

Push Press - 16 kg - 7 min.
50 reps (25 each arm) = 1750 lbs.

Two-Hand Swing - 36 kg - 12 min.
260 reps = 20,540 lbs.

I think I could have done more swings, but my grip wouldn't hold for more than 20 reps. Grrrrrr! Next time!

Monday, October 18, 2010

Monday's Training

After testing about a dozen drills, I finally found two that tested well - Sumo DL (not a surprise) and Bent Press (a long, lost friend). I set the timer for 20 minutes and alternated between the two.

Sumo DL - two 24 kg (106 lbs.) - 87 reps
Bent Press - 20 kg (44 lbs.) - 22 reps

I bet it's been five months since I did bent presses. I love those, and they'll help me with my pullup progress. I should have been testing them more often.

After the heavy lifting, I decided to go for a barefoot run. I ran for twenty minutes. It felt great to loosen everything up and just lose myself in my thoughts. Great stress reliever.

Friday, October 15, 2010

Come Again?

Sumo DL did not test well today, but regular DL did. That rarely happens. Instead of a barbell, I used two 24 kg kettlebells (106 lbs.) and set the timer for 10 minutes. I got 74 reps in 10 minutes. Density PR.

Then I did several headstands and bridges. Love those!

I finished off the day with 5 minutes of reverse rows. 32 reps.

Nothing else tested well, so that was all I did today.

Wednesday, October 13, 2010

Will It Ever Stop?

Only if I let it.

The PRs just keep coming. The same drills I did on Friday tested well today. That doesn't happen very often, so I put them in the same circuit I did Friday. The results blew me away.

5 Rounds - 24 min. 45 secs

Dbl KB Press - 12 kgs
36 reps = 1872 lbs.
Intensity and Density PR - I did 23 reps on Friday.

BB Sumo DL - 135 lbs.
47 reps = 6345 lbs.
Intensity and Density PR - I did 40 reps on Friday.

Swings - 36 kg
175 reps = 13,825
This is the same number as Friday.

58 reps = 5800 lbs.
Density PR - I did 56 reps on Friday.

Overall, today I moved 27,842 lbs. in 24:45. On Friday I moved 26,021 lbs. in 28:00.
Intensity and Density PR

It was a good day at the gym.

Friday, October 8, 2010

Friday's Training

I had a partner in crime today - one of my biofeedback clients. I usually train alone, so having somone with me was good for me. It was a lot of fun, that's for sure. (We're both women, so we like to talk. Shocking isn't it?!)

We both tested well on four similar drills, so we decided to do a circuit.

5 Rounds - 28 minutes
1. Dbl KB Press - 26 kgs
23 reps = 1196 lbs.
2. BB Sumo DL - 135 lbs.
40 reps = 5400 lbs.
3. Swings - 36 kg
175 reps = 13,825 lbs.
4. Pushups
56 reps = 5600 lbs.

That's 26,021 total lbs. moved in 28 minutes.

I set an Intensity PR with my BB Sumo DL. I did sets of 8. That blows my mind because one short week ago, I couldn't do more than 3 reps/set without feeling tension in my low back.

Biofeedback Baby!

Tuesday, October 5, 2010

Triple Your Fun

with 3 intensity PRs in one training session.

BB Sumo DL - 155 lbs. - 15 reps
Intensity PR

Rack Pulls - 225 lbs. - 30 reps
Intensity PR

Double KB Swings - 88 lbs. - 180 reps - 10 min.
Intensity PR

Fun and easy. Again.

Monday, October 4, 2010

Training - October 4

Quick post tonight.

1 Arm KB Rows - 16 kg - 10 min.
56 Left, 56 Right
-I think this is a density PR, but I can't find the last time I did rows alone for 10 min. I've been doing mainly circuits the past few months.

Swinging 8s - 20 kg - 10 min.
106 reps
-This was my first time using the 20 kg. It was fun!
Intensity PR

Barefoot Run - 22 min.
-Last Monday I went 18 minutes at a slower pace.
Density PR

Wednesday, September 29, 2010

That's Better

I was back at the bar today - for deadlifts and pullups. As expected, my training went better.

Tactical Pullups - Green Band - 10 min.
44 reps
-That's 8 reps more than on Saturday. In addition, I did sets of 4 and 5 today. On Saturday I did sets of 3.
Intensity & Density PR

BB Sumo DL - 135 lbs. - 10 min.
32 reps
-That's seven more than on Monday. However, I only pulled one rep at a time and reset before each rep. I'm trying to find a groove. I took Faizal's advice and found a better position for the bar. In the past, I've started with the bar touching my shins. Today, I started with the bar 2-3 inches from my shin. What a difference! I rarely got the tweak in my low back. That tells me I'm on to something. Now to do about 10,000 more reps! :P
Density & Movement PR

Monday, September 27, 2010

Tell Me Why

Someone. Please.

I want to know why my body dislikes barbell deadlifting. I feel so incredibly awkward, like a fish out of water. Perhaps it will just take time.

When I deadlift kettlebells, I feel strong, and I'm confident in the movement. A straight bar is just too confining for me.

I probably need a trap bar.

Today I worked on moving with a straight bar with light weight.

Sumo BB DL - 135 lbs. - 10 min.
25 reps
-It is so pathetic to admit I only did 25 reps in 10 minutes. That's all my biofeedback would allow. I can only get better, right?!

Hindu Pushups - 5 min.
43 reps
-These felt so good after the deadlifts. I did them very slowly.

-These both felt good as well. I'm pleased with my progress on these movements.

Saturday, September 25, 2010

Revisiting Goals

I have a few goals I've been carrying around the past few years. I seem to make some progress on them and then I get side-tracked. Well, mostly I've gotten focused on physique goals (bodyfat %, clothing size, etc.). Now that I've met most of my physique goals, I'm ready to revisit a few of my "old" goals and see how I fare at meeting them this time.

What are the goals?
1. Tactical Pullups
2. Deadlift over 250 lbs.
3. Press the 20 kg kettlebell

Today I started working toward a few of them.

Tactical Pullups - green band - 10 min.
36 reps
-Okay, not so spectactular, but I have a baseline, and I have the assurance I will get better every time I train them.

Rack Pulls - 200 lbs. - 10 min.
30 reps
-I varied between sumo and regular stance. After about 18 reps, I decided to change from DO grip to the varied grip. BIG difference. My grip was much stronger this way. Good thing I tried it out.

Wednesday, September 22, 2010

5 by 5

5 Rounds of 5 Drills

45 seconds of work
20 seconds rest

BW Squat
Rows - 16 kg
Swings - 36 kg
Primal (egg roll, planks, tripod headstands)
Mountain Climbers

Concise. No fluff. Lots of sweat.

Saturday, September 18, 2010

Quick PR

I had a little free time today after I took a nap, so I did a 10 minute swing session and set a PR. Shocking!

One-hand KB Swing - 28 kg (62 lbs) - 10 min.
320 reps (160 L, 160 R)
-Last time I did 310 reps. This is pretty much a nonstop swing session. I put the bell down after about 60 reps to record my reps. Then I was right back at it.
Density PR

Friday, September 17, 2010


Wall. Meet Amy.
Amy. Wall.

I've been traveling for meetings this week and I hit the wall today. I tested many drills, but only light Sumo DL gave me improvement.

BB Sumo DL - 115 lbs. - 13 minutes - 70 reps

That's all I got. Happy weekend!

Wednesday, September 15, 2010

Quality Feedback

18 min. 30 seconds
5 Rounds

Dips - 60 reps
KB Rows - 16 kg - 80 reps
1 Arm 1 Leg DL - 20 kg - 80 reps

Nothing else tested well, so I put these three together in a circuit. I was thankful I had three drills to train. Listening to my body's feedback ensures a quality training session.

Are you testing your movements? Are you training according to YOUR body's needs?
If not, why?
If yes, congrats on your progress.

No one knows your body like you do. Learn to listen to what it is telling you.

Monday, September 13, 2010

PR for Lauren - 9/13/10

Today is my daughter's 9th birthday. Lauren was born at 12:41 a.m. September 13, 2001.

The world was a crazy place in the days following September 11. It was strange to bring a child into the world when the world seemed so unstable. Luckily, I was tucked away in the hospital focused on my perfect little baby girl. She was three weeks early, but still weighed 7lbs. 8 oz. Not bad.

Lauren was always a happy baby. She had a spark that she has to this day. I love seeing how she has developed a strong, but very loving, personality. That girl is determined. No one will tell her she can't do what she wants to do. Wowsie! But, she isn't sassy or mean about it. Just nose to the grindstone determined. Lauren also has a creative flair and a big heart to balance her out.

I wish I had that determination and joie de vie at age nine. It has taken me most of my adult life to find that strength and joy and be comfortable in my own skin. How lucky for her to know who she is and not apologize for it. She just is who she is.

You can learn a lot from a nine year old.

Today, I PR'd for Lauren. She only sees the woman I am today. She doesn't remember the unsure, weak me. She sees me training, getting stronger every day, and achieving my goals. I hope I have had some small part in her developing into the spunky sweet firecracker she is. I never want her to feel weak or afraid to chase her dreams.

Dbl KB Clean & Press - 12 kg - 10 min.
59 reps = 3068 lbs.
Density PR

Swinging 8s - 16 kg - 10 min.
167 reps = 6012 lbs.
-This set a baseline for me. I've never done these as a stand-alone. They've always been part of a circuit. I love these, BTW.

-Never have I been able to extend so far. My arms were nearly straight and my head was the farthest it's ever been from the ground.
Movement PR

Thursday, September 9, 2010

Circuit City for Me

My body is really diggin the circuits lately. I had another great one today. Doing them allows me to work my entire body in a short time. When 4 or more drills test well, I usually put them in a circuit. My brain likes the variety, too

1. KB Rows - 16 kg
40 Left, 40 Right
2. Swinging 8s - 16 kg
100 reps
3. Press - 12 kg
30 Left, 30 Right
4. Squats - 16 kg
50 reps

I did 5 rounds in 24 min. 30 secs.

Following the circuit I worked on headstands, bridges, and forward rolls. Good times.

Tuesday, September 7, 2010

6 by 6

6 Drills x 6 Rounds

1. KB Press - 16 kg
2. Sumo DL - 48 kg
3. Pinch Plate Curls - 15 lbs. (10 + 5)
4. Mountain Climbers
5. Swings - 24 kg
6. Bunny Hops

Work for 40 seconds, off for 20 seconds.

This felt easy. It's amazing how effortless training is when I train tested movements. Why did I make training so hard before? Crazy.

Wednesday, September 1, 2010

Training Log - 9/1/2010

Dbl KB Jerks - 12 kg - 10 min.
86 reps
-The last time I did jerks was in March. I did 80 reps in 10 minutes then. Density PR

Swing/Burpee Circuit - 8 min.
Swings - 32 kg - 120 reps
Burpees - 50 reps

Pinch Block Curls - 8 min.
7.5 lbs on the shaft
Left - 25 reps
Right - 26 reps
-The last time I did these I only had 5 lbs. on the shaft. Intensity PR

Monday, August 30, 2010

Naked Training

I felt primal and animalistic today. I wanted to go back to basics, like nature intended.

So, I trained without weights, kettlebells, or any implement. Naked. If Qdoba can have naked burritos, I can have naked training.

Bodyweight drills tested incredible. I put together a circuit and got a great training session in.

Walking lunges - 20 yards
Pushups - 8 reps
Frog Jumps - 20 yards
Egg Rolls - 5 Left, 5 Right
Crab Walk - 20 yards
5 Rounds - 14 min 30 secs

Tonight I made fried green tomatoes. You can't get them any fresher. They went from my garden directly to my kitchen, then under the knife, into the egg and bread crumbs, and finally into the olive oil. They went very nicely with my T-bone steak. Yum!

I HAD to eat something healthy after reading The Athlete Creator Dave Sandel's blog about his disgusting day of all fair food. He attended the Minnesota State Fair for the first time last week. I've been there, belched that.

I suppose it's good to eat gross food every once in awhile to keep you appreciating how good it feels to eat fresh, healthy food. Check out Dave's great food adventure, complete with pictures. It's almost as good (or should I say as bad) as being there.

Saturday, August 28, 2010

Quick and Dirty

I got in a quick session Friday afternoon.

Circuit - 15 minutes

1. Sumo DL - 36 kg
90 reps = 7110 lb.s

2. Two-hand Swings - 36 kg
165 reps = 13,035 lbs.

That's over 20,000 lbs. in 15 minutes. It was a great way to finish off my work week.

Wednesday, August 25, 2010

Big PR in the House

1 Arm KB Swings - 28 kgs (62 lbs.) - 10 minutes
160 Left, 150 Right = 310 reps
-That's over 19,000 lbs. moved in 10 minutes.
-The last time I did 1 arm swings with 28 kg, I did 290 reps in 10 minutes.
Density PR

Dbl KB Press - 12 kgs - 10 minutes
53 reps = 2756 lbs.
-This is a PR by one measely rep. Oh well. I improved, right?
Density PR

Tuesday, August 24, 2010

28 Minutes in 20 kg Heaven

All of my drills today incorporated at least one 20 kg kettlebell. I rocked it!

Circuit - 5 rounds - 28 minutes

1 Arm Rows - 20 kg
40 Left, 40 Right = 3520 lbs.
More reps per set. Density PR

Dbl KB Clean - 20 kgs (88 lbs.)
35 reps = 3080 lbs.
More weight and reps/set. Density and Intensity PR

1 Arm 1 Leg DL - 20 kg
40 Left, 40 Right = 3520 lbs.
More reps/set. Density PR

Dbl KB Swing - 20 kgs (88 lbs.)
90 reps = 7920 lbs.
More weight. Intensity PR

That's over 18,000 lbs. moved in 28 minutes. I needed that.

Monday, August 23, 2010

No Worries

Wow! It's been a few days since I posted. Sorry bout that. I've been PRing in curriculum development. With the start of a new semester and record enrollments at my college, I have been busy, good busy. It's fun to have so many students in my classes. It just requires more time outside the classroom. No worries. I'll find my groove.

I won't be getting to the gym today since I have a bunch more work to do. A year ago, I would have been FREAKING out about not getting to train. Today, I know it's just part of a cycle of ups and downs. My attention needs to be on my classes today.

Tomorrow, I will have the time to train. I'll be in a better state, so my training will kick ass. Bet on it.

Wednesday, August 18, 2010

A Day in the Life

Here is a summary of my day.

Up early.
Drink coffee.
Teach Public Speaking
Teach Composition I.
Work on classes.
Teach Intro to Literature.
Work on classes
Teach English Grammar.
Work on classes.
Power Nap.
Deck of Cards Workout.

Next I will shower and go to bed. If you're curious, this is what I did for the deck of cards.

Deck of Cards
Hearts - Swings 24 kg (86 reps)
Diamonds - Sumo DL 24 kg (86 reps)
Clubs - Squats 24 kg (86 reps)
Spades - Rows 16 kg (86 reps/arm)

Jacks and Jokers - wild cards = animal moves
Aces = 11 reps

Tomorrow I will teach Composition II, work on classes, and train. It's almost Friday already. Wow!

Monday, August 16, 2010

Back to Work

I'm back to my real life as an English professor. As usual, the summer went much too quickly to do everything I wanted to do. However, I ate lots of veggies from my garden (which isn't done producing), spent a lot of time with great friends, and got to know my body quite well using biofeedback.

After working at the computer all day, I headed to the gym. Presses and swings were the only drills that tested well.

Dbl KB Press - 12 kgs (52 lbs.) - 10 min.
52 reps = 2704 lbs.
Density/volume PR

1 Arm KB Swings - 28 kg (62 lbs.) - 10 min.
Left - 150 reps
Right - 140 reps
290 reps total = 17,980 lbs.
Density/volume PR
Intensity PR

Over 20,000 lbs. in 20 minutes. Not too shabby.

Friday, August 13, 2010

Another Good Circuit

I went back to a circuit today since several drills tested well. Intense. I did double clean and press, 1 arm swings, and walking lunges.

Circuit - 6 rounds - 27 min. 10 secs.
Dbl KB Clean & Press - 12 kgs (two 26 lb. KBs)
5 sets of 7, 1 set of 8 = 43 reps
-I did more reps per set than the last time I did C&P. Density PR

1 Arm Swings - 28 kgs (62 lbs.)
Left - 4 sets of 25, 2 sets of 20 reps
Right - 4 sets of 25, 2 sets of 20 reps
280 reps total
-Wednesday I did 24 kg 1 arm swings. Today I moved up. Intensity PR

Walking Lunges - 24 kgs (53 lbs.)
6 sets of 20 yards
-I've never used that much weight before. Intensity PR

It's hard to believe, but my summer has come to an end. Monday I'm back to work. Wednesday, classes start at the college where I teach. Wow! What an amazing journey this summer has been. I've had the opportunity to work with some great clients and to get to know many talented people. Thanks for the memories everyone!

Wednesday, August 11, 2010

The Great Experiment Continues

I totally messed with my body today, but in a good way. It's fun to test out actions and behaviors and see what happens. Here's the story:

I love getting massages. Usually, I get them in the evening so I can take a hot bath and go to bed afterwards. In the summer months, I get them in the afternoons. I have never trained after getting a massage. Well, guess what? Today I changed that.

After the massage today, I took a shower to get the oily gunk off. (I can't stand the smell or feel of being lubed up.) This threw off my body. It went with the usual signal and started winding down to go to sleep. Okay, quick nap.

I have boot camp and my own training to do on Wednesdays. You can probably guess how my training went. I was lethargic and unenthused about the prospect. My body was like, "Whassup widdat?" I was like, "It's time to train." My body was like, "No way." And I was like, "Way." :-P

My body didn't know what to think. So I just let it give me feedback and took it from there.

Dbl KB Press - 12 kgs - 10 min.
50 reps
-Every other time I have done double presses, I have done a clean first. I guess this will be a baseline for me. Doubles gave me better ROM than singles.

1 Arm Swings - 24 kg - 10 min.
135 reps left and 135 reps right = 270 reps
-I did sets of 10 on each arm and did that twice before resting. One set I did 15 reps per arm. My grip was really strong, which surprised me.

I tried some primal moves, but they were a no-go today.

Monday, August 9, 2010

Everything's an Experiment

I'm back from my mini-vacation to Lake Okoboji. I only trained once the entire week. Surprisingly, I didn't even worry about it. I know! That doesn't sound like me, does it?

I've been experimenting the past several months with every aspect of my life using biofeedback. I've turned long-held beliefs on their head and tried out new ways of conducting the business of life.

Here are a few of the areas I've experimented in:
1. Training
Duh, right. It was scary to program myself after relying on Brad Nelson for so long. Now, it's second nature to me. At first I worried I would lose ground because I didn't have the accountability. What I've learned is that I'm harder on myself than Brad could ever be. I keep myself in check. I still call on people if I'm struggling (Adam, Tera, Frankie), and they are quick to ask me questions to get me moving.

2. Nutrition
I stopped taking all supplements in June. I've been taking supplements for 5 years. Before this year, I was afraid what would happen (weight gain) if I stopped. Now, I decided to experiment. What happens if I stop? Nothing. Life went on. I didn't gain weight.

I also starting eating carbs and dairy more frequently. I used to be afraid of them because they are supposed to make you fat. They are evil. Guess what? They're not. I haven't gained weight even though I eat them. I know when I eat too much because my body gives me clear signs. Had I not experimented, I wouldn't have known.

3. State of Mind
I've stopped obsessing over my training and eating most of the time. I'll have my moments, but they are very infrequent. As I build up my metabolic flexibility, I let go of the fear that kept me trapped for so long.

I go each day looking for opportunities to be better. That keeps me focused on the positive. That makes my state of mind more relaxed and more open to possibilities. My anxiety level has tapered to nearly nothing, where I used to run in a constant state of anxiousness. It is freeing to not be buzzing with anxiety at all times.

Things still go wrong in my life; I still make poor choices; I still worry about my life. I'm a human, but I'm a more self-aware human now. It's amazing to think about where I will be in a year.

I did train today, and it was a rush. It felt so good to train after several days off.

Circuit - 5 rounds - 11 minutes, 15 seconds
1 Arm KB Rows - 20 kg
25 left, 25 right
-I did more reps per set than last time. Density PR

KB Press - 12 kg
30 left, 30 right
-I took the time to check several different stance options and rotation. I don't always do that. It made a big difference today, especially on my left side. Density PR on left side


1 Swing/1 Snatch - 20 kg - 10 minutes
25 left, 25 right
-I haven't snatched the 20 kg in a year. It was pretty easy. Intensity PR

Thursday, August 5, 2010

Ode to Eric 8-4

August 4 was my big brother Eric's birthday. In honor of him I did 8 rounds of 4 drills:

  • Press
  • Pushups
  • Swinging 8's
  • Sumo DL

Thanks to Eric, I got in a training session during my vacation. Since he never works out, I did it for him. He made me a better woman.

Happy 42nd birthday Bro.

Monday, August 2, 2010


I'm on a vacation from my summer vacation. Ha!

The family is spending the week at our lake place. I can't believe summer has been too busy to do it before now.

Doing a whole lot of nothing. I got 9+ hours of sleep last night, though. Heavenly!

If I do any training this week, I'll post a training update.


Thursday, July 29, 2010

This Stuff Works!

Yesterday, I listened to my body's biofeedback and backed off, even though my heart didn't really want to. I used my head, examined the data, and acted wisely.

Today, I went into my training session with an open and clear mind. Testing movements went smoothly. I didn't overthink.

I did the movements my body wanted to do and felt amazing afterwards. When I feel better after training than I did before, I know I got it right. It's a crazy good feeling.

Kneeling Press - 12 kg - 8 minutes
Left - 34 reps
Right - 39 reps
I did more reps per set today than last time. Density PR

Squat - BW - 5 minutes
125 reps
-I focused on my movement pattern. I tried various widths and depths. Squats are a weak drill for me, so this was a great work session for me. Movement PR

Snatch - 12 kg - nonstop
220 reps in 9:30
-Last time I did nonstop snatches, I did 220 in 10 minutes. I took 30 seconds off today. Density PR

Headstands - Best session yet - time held, balance, position. I also practiced some rolling patterns. I always feel better after rolling around. It forces me to really key in to my body's position.

Tomorrow I'm golfing in a tournament and then heading to the lake for a week's vacation. I'm looking forward to some down time.

Wednesday, July 28, 2010

My Education Continues

Today's training started fantastic and then fizzled. ????? I did a circuit again. I planned to do 8 rounds just like I did Monday to see if I could complete it in less time. After round 6, my ROM wouldn't return.

My first reaction was disappointment. Then, I stepped back to examine the data to determine what I could learn from the experience.

1. I still haven't truly unwound from the stressful events this spring and summer. It seems life keeps moving full steam ahead without any time to float around. The flooding this past week just added to it all.

2. I moved my body today. I could have just sat on my rear, but I chose to be better.

3. I listened to my body. Instead of pushing through a training session, I chose to stop when my body told me it had enough.

4. I didn't feel guilty. My attitude regarding training has changed so much since being introduced to the biofeedback protocol. A year ago I would have been very upset and would have felt very guilty for not doing all 8 rounds. State before skills.

5. Even though I didn't do 8 rounds, I did do more reps per set of each of the four drills. So there! I did PR. :-P Progress is not linear. I can't fall into the trap of seeing progress in only one direction. I am moving and that's what matters.

Tomorrow I will sleep in, drink a cup of coffee outside, and move some iron. Recharge.

Monday, July 26, 2010

24 Minutes of Fun

I haven't trained with kettlebells since Wednesday, so when I had the chance today, I took it.

Several drills tested very well, so I put them all in a circuit. I'm really liking those again lately.

Circuit - 8 Rounds - 24 minutes
Press - 16 kg - 21 left, 26 right = 1645 lbs.
Dbl Clean - 32 kg - 100 reps = 7000 lbs.
Swings - 36 kg - 120 reps = 9480 lbs.
Sumo DL - 48 kg - 80 reps = 12,720 lbs.

Total Weight Moved - 30,845 lbs.
Weight/Minute - 1285 lbs./minute

That was fun and easy. I let my biofeedback guide every set. Every set of each drill got better/easier. I could have kept going, but I had a time constraint. Oh well. I feel great. Now, to the lawn mower!

Friday, July 23, 2010

Just Plain Tired

My little town was flooded Wednesday night when we had over 10 inches of rain in 3 hours. What a mess. Of course it happened during the middle of the night, so no one got any sleep.

Surrounding towns also received a lot of rain in a short time. As a result, two of our funeral homes had significant water in the basements. We spent all day Thursday cleaning up water in the funeral homes.

I've concluded wet vacs don't have long enough tubes. I was hunched over all day. I think I'm going to buy an extra section of tube. I did PR in hours of wet vacuuming and number of gallons sucked up.

Today, we helped clean out my parents' storage building. It had 18+ inches of water that gushed through it. My Harley was in that building as well as my dad's 1930 Model A Ford. Yuck!

I PRed in hauling out wet family antiques, heirlooms, and junk. My dad's foot locker from military school was in there if that gives you an idea of what we dealt with. To make matters worse, it was about 90 degrees with about 90% humidity. Steamy.

My parents' basement is still a mess, but we can only do one thing at a time. My entire family is tired. I hope it doesn't rain anymore.

I have video links and pictures posted on facebook for anyone who's interested.

Wednesday, July 21, 2010

Hit the Deck!

Deck of Cards workout tonight.

I tested about 10 drills and found the 4 that tested best - rows, swings, squats, and burpees. Each drill was assigned a suit. Face cards were 10 reps; aces were one rep. (Whimpy, whimpy, whimpy!)

Queens were "animal cards." When a queen showed up, it was 30 yards of an animal move - bear crawls, frog jumps, scorpions, and crabwalk.

Here's the final tally:
Rows - 16 kg - 150 reps = 5250 lbs.
Swings - 32 kg - 75 reps = 5250 lbs.
Goblet Squats - 16 kg - 75 reps = 2625 lbs.
Burpees - 75 reps
Total Time: 38 minutes

Good times! Those of you who missed it will just have to try it on your own.

Monday, July 19, 2010

Training 7-19-2010

Press - 16 kg - 8 minutes
Left - 15 reps
Right - 22 reps
-Shut up and press it.
Intensity PR

Swings - 36 kg
231 reps in 9:25
-On Thursday, I did 231 swings in 10 minutes. Today I took 35 seconds off that time.
Density PR

Pinch Plate Curls - 15 lbs.
Left - 15
Right - 19
-I used a 10 lb. and a 5 lb. plate.
Intensity PR

Thursday, July 15, 2010

This Crud Can't Keep Me Down

Even though I sound like a man and hack up half a lung every hour, I'm not letting it keep me from training. I may not be setting many PRs, but I do what tests well until my body tells me to stop. That way I know I'm not overdoing it.

Dbl KB Clean & Press - 12 kgs - 10 min.
55 reps = 2915 lbs.

Two-Hand Swings - 36 kgs - 10 min.
231 reps = 18,249 lbs.
Density PR

Snatch - 12 kg - 10 min.
??? Reps
-I did this during my boot camp tonight with my clients, so I didn't keep count. We were too busy talking. Who knew a bunch of guys could be so talkative? All I know is that I went for 10 minutes without putting the bell down. I switched arms whenever I felt tension in my elbow.

Maybe I'll wake up tomorrow and sound like me again. I hope so!

Monday, July 12, 2010

Are You Sure It Isn't January 12?

I have the worst chest cold. I feel like I have a jumpstretch band around my lungs. At first I thought I was just a bit congested from being in the air conditioning too much. After endless hours outside, I have decided it's just some summer crud.

I'm traveling the next few days, so I won't be able to train. I figured I'd go move some weight around and see how that worked for me. Presses and cleans tested well.

After 5 minutes of kneeling presses, I had to abort. Rubber arms.

On to cleans. Double 16 kg bells for 10 minutes. After the 8th rep in each set, my head would start throbbing. I suppose that's my sinuses complaining.

That was enough for me. I tested some more drills, but my body said "No, thank you." I can respect that.

Friday, July 9, 2010

Better Today - No Suprise

My training was a lot better today. My state was better than it was any other day this week.

Circuit 1 - 12 minutes
Windmills - 16 kg
Left - 30
Right - 30
Plate Curls - 12.5 lbs.
Left - 25
Right - 25
- This was the first time I used two plates on the plate curls. Usually I use a 10 lb. plate. I did all sets of 5.
Intensity PR

Circuit 2 - 12 minutes
Swings - 36 kg
160 reps
Sumo DL - 48 kg
80 reps
-I went two minutes longer than my previous session of this circuit.
Density PR

I really wasn't surprise that I set some PRs today. I just felt better today. It's amazing how much more in tune I am to my body's frequency. The signal was strong and clear today!

Wednesday, July 7, 2010

A Great New Blog!!

My friend Josh started a new blog. This is in addition to his world-class World's Strongest Librarian blog. He is so cool.

Check out his new blog here:
Strength Rules

While you're at it, check out World's Strongest Librarian, too.
World's Strongest Librarian

Tuesday, July 6, 2010

When You Need It Most

My psychological state has been funky for awhile. As a result, my physical training isn't where I want to be. Nothing tests well. I have zero desire to train. I keep looking at the weeks ahead and see the trips, activities, and obligations that are going to limit my training time.

This was all on my mind as I traveled to the gym today. I tested about 12 drills, and a handful tested a smidge better than baseline. I started with the drill that tested best - snatches. 12 kg tested better than 16 or 20kg, so I started a timer and snatched.

At first my goal was to go nonstop for 5 minutes. Just see how many I could do without setting the bell down. I actually felt so good at 5, I went for 7, then 8, and finally stopped at 10 minutes. I've never gone that long without setting the bell down.

Snatch - 12 kg - 10 minutes
220 snatches - no stopping
Density PR

After that I dinked around with headstands. Not good. No balance. Back to testing. Rows, squats, and hindu pushups were better than baseline, so I decided to do some of those.

Rows - 20 kg - 8 minutes
Left - 35 reps
Right - 35 reps
Intensity PR
-I seem to be moving up with rows quite nicely.

After the rows, I felt a little better. I just didn't have the drive to do anymore. Then, someone entered the room where I train to do some ab work. Divine inspiration. I couldn't fink out when someone was in the room. So, I did a circuit of squats and hindu pushups.

Circuit - 8 minutes
Suitcase Squats - 20 kg - 80 reps
Hindu Pushups - 37 reps

Why is it that I'd do more work when I thought someone else might see me quitting, but I wouldn't do more work when I was the only one who knew I'd be quitting. That is indicative of my state. Well, inspiration came when I needed it. I did the work. However, after reflecting, I realize that inspiration won't always come. My drive to be better is the only true inspiration.

Tomorrow I will turn 39. The last year in my thirties. Here is a picture of me at the beginning of my thirties. You can see from my profile pic how I look today. My thirties were a decade of big changes. I am better now than I was then, without a doubt. And, it's not just physically. I am smarter and stronger and know what I want. I don't ever wish to go back to thirty. I'm looking forward to all the next years have in store.

Thursday, July 1, 2010

One More

Nothing tested well today, except sumo DL. So, that's what I did. Guess what? Got a PR.

Sumo DL - 60 kg (133 lbs.) - 10 minutes
86 reps = 11,438 lbs.
-I had to use two different sized KBs for this, a 28 and a 32. I switched hand every set. I like the ROM I can get using bells vs. a barbell.
Intensity PR

Then I did some pinch block curls, bridges, and headstands. Nothing spectactular, but I did get in some good reps of each.

With the holiday weekend, I probably won't get in any training until Tuesday. Oh well. I need to take a little time off. The cool thing is in the past, I would have become panicked at the thought of taking some time off from training for fear of losing ground. Now I know that I'll be fine. In fact, I'll be better. It is certain.

Wednesday, June 30, 2010

Wednesday PRs

I started my training session today with several bridges. I am able to straighten my arms now.
Movement PR.

Then I tested several drills and the following two tested best.

Kneeling KB Press - 12 kg - 10 minutes
Left - 50 reps
Right - 60 reps
Total - 110 = 2860 lbs. = 286 lbs./minute
Volume and Density PR

Dbl KB Clean - 16 kgs - 10 minutes
124 reps = 8680 lbs.
Density PR

I also held a headstand for over a minute tonight. Easy. I could have held longer. I felt so centered.
Time and Movement PR

The best part of today was having two new folks try out my bootcamp tonight. Then I got to ride my Harley with a couple happy campers afterwards. I'm in a good state.

Speaking of states, click on Walk the Road Less Traveled and read what Adam Glass has to say about psychological state and its effect on his life. Great food for thought.

Monday, June 28, 2010

Full Body Fantastic

In 25 minutes of work time, I hit my full body and am feeling fantastic.

I did two circuits today.

Circuit 1 - 15 minutes
BB Sumo DL - 115 lbs. - 56 reps
Waiter Plate Press - 25 lbs. - 60 reps
-Using the barbell was an adjustment as I've been using two kettlebells for the past few months. Once I found a good hand position (close, overhand grip), I was good to go.
Intensity PR (Sumo DL)

Circuit 2 - 10 minutes
Double KB Swing - 16 kgs - 110 reps
Double KB Clean - 16 kgs - 63 reps
-Cleans and swings both tested really well, so I put them together in a circuit. I really felt the difference between the two moves when I did them with the same amount of weight (70 lbs). It's interesting how you need to transfer the force upward more with cleans. Until I did them back to back with heavier bells, I didn't feel it.

Thursday, June 24, 2010

Amazing Day

I had one of those days where everything went right. My body and mind were totally in sync. Amazing is the only word that comes to mind when I reflect on my day.

1 Arm KB Rows - 16 kg - 8 minutes
Left - 76 reps
Right - 76 reps
-That's up from 69 left and 69 right on Monday. 14 reps in an 8 minute time span. Easy. Density PR

-I made huge gains today. Usually I have to prop up in a tripod and then press up to tucked legs and then straighten. Today I kicked up into several handstands and held them for at least 30 seconds. It didn't even feel like my body. Also, my wrists didn't feel any strain. I am so excited about this progression. Movement PR

-I've been calling these wheels, but I'm not sure what they are. It's when you lie on your back and bridge up on your hands and feet with your head off the floor.
-I had the best extension ever. My arms were nearly straight and I was on my toes. If felt amazing. Movement PR

Animal Circuit - 7 rounds
Frog jumps
Bunny hops
Egg Rolls
-If I would have had more time, I could have done 10 rounds. My body didn't want to stop.

Off to the lake for more relaxation station. Life is better.

Wednesday, June 23, 2010

That's Right

Two drills, two PRs in density.

Kneeling KB Press - 12 kg - 8 minutes
Left - 39 reps
Right - 44 reps
-That's up from Monday - 29 left, 32 right. Density PR

Sumo DL - 48 kg - 10 minutes
150 reps = 15,900 lbs.
-That's up from June 7 - 130 reps. Density PR

I don't know how all this progress can keep happening. I thought I would stall out, but that hasn't happened. I keep testing and doing. As a result, I keep improving. What more can I ask for? Isn't that why we all train in the first place? No one trains to get worse.


More of SB's Training

He's a maniac with the training! He keeps making progress and every time I see him, he is moving better and has better posture. The PRs I identified are in red again. (Let me know in the comments if I miss any.)

June 16
Superset of presses and one arm, one leg deadlift, 20 KG, 12 minutes, presses 52 R, 48 L, deadlift - 56 R, 49 L, 205 total reps, total volume 4,100 KG;
Kangaroo hop, bear crawls - five sets;
2-hand swings, 36 KG, 10 min, 269 reps, 9,684 KG total volume;
Hindus, backward summersault - 5 sets;
Sumo deadlift, 36 KG, 10 min, 342 reps, 12,312 total volume;
Plate curls, roll and stand - five sets;
High pulls, 16 KG, 10 min, 83 R, 82 L, 2,640 total volume.

June 19
Press to fly to hammer curl (DB), 30 lbs each arm, 10 min, 47 reps of each lift, 8,460 lbs total volume;
grasshoppers, log rolls- 5 sets;
Jerks, 16 KG, 10 min, 86 reps, 1,376 KG total volume;
Headstands, 3 sets then fell hard on left arm and gave up;
Roll and stand, 5 sets;
1 arm, 1 leg deadlift, 24 KG, 10 min, 128 R, 122 L, 6,000 KG total volume;
Bear crawl, 2-plate deadlift - five sets;
High pulls - 16 KG, 10 min, 97 R, 97 L, 3,104 total volume.

June 20
Suitcase DL (BB), 60 lbs, 10 min, 149 R, 128 L, 16,620 total volume;
Crab walk, reverse summersault, 5 sets;
Snatches - 12 KG, 10 min, 75 R, 76 L, 1,812 total volume;
Lunges, body weight only, 5 sets;
Rows - 24 KG, 10 min, 97 R, 88 L, 4,440 total volume;
Bear crawls, plate curls - 5 sets;
Double kettlebell swings - 16 KG, 10 min, 237 reps, 7,584 total volume.

June 21
1 arm, 1 leg deadlift - 24 KG, 10 min, 130 R, 129 L, 6,216 total volume;
Kangaroo hops, hindus, 5 sets;
Squats - 24 KG, 10 min, 189 reps, 4,536 total volume;
Five sets of inchworms and log rolls,
Burpee/swing complex and did it in 10:53.