Friday, August 26, 2011

My Big Fat Blue Ankle

This post has been sitting in my list of posts for a couple days.  I suppose I should finish it and publish it, huh?

So, yes, this post is about my swollen black and blue ankle.  (See pictures below.)

Actually, since I took that second picture, my ankle has become darker, but I'm too lazy to take another picture.  And really, who wants to look at bruised feet?  Which begs the question of why I'm even posting them.  Hmmmmmmm

Anyway, on with the story.

On Sunday I was with my family and some friends on our boat taking our kids water skiing.  The kids are 8 & 10, so they have training skis.  That means someone in the boat hangs onto the rope that is attached to the skis.  That way if the kid falls, the adult holding the rope can let go to keep the poor kid from being drug around the lake.

After one kid was finished, I was fishing the rope out of the water when the boat starting rocking from waves.  That isn't really unusual, but my feet were wet, and they slipped out from under me. 

I can't even say what I smashed, smacked, grazed, or bumped.  All I know is I did NOT fall off the back of the boat.  I ended up on my hind end on the swim platform, dazed and confused. 

I looked at my left leg.  A goose egg was already bubbling up from my shin.  My friend Angie quickly got me some ice to get the swelling down.  That worked wonders.  As you can see from the top photo, I don't have even the slightest bump on my left shin.  I don't really even have a bruise.

On Tuesday, I noticed that my ankle felt a bit stiff.  I looked down and was shocked to see my enormous cankle.  On Wednesday, I noticed the bruise.  Now it's Friday and the bruise is worse. The cankle is smaller, but not back to normal.

I did some training on Wednesday.  As you might guess, I didn't do much with my legs.  I did lots of rows, presses, head stands, and rolls.  It was quite therapeutic. 

On September 1, I am offering two free kettlebell class at the new Lifelong Learning and Recreation Center on the campus of Northwest Iowa Community College.  The classes are at 5 and 5:30 p.m.  If you live close, come over and check it out.  I'd love to see you!

Monday, August 22, 2011


This is just a boring post.  So boring, in fact, that it doesn't even get a title. 

My training was short today, but it felt great.  I moved some weight around and avoided the elements of effort (straining, slowing down, losing form/posture, holding breath). 

Circuit 1 - 11 minutes
1. Sumo DL - 106 lbs. - 50 reps total = 5300 lbs.
2. Two-Hand KB Swings - 79 lbs. - 50 reps total = 3950 lbs.
3. TRX Pushups - 75 lbs. (?) - 50 reps total = 3750 lbs.

That's 13,000 lbs. in 11 minutes.  Not bad.

Circuit 2 - 6 minutes 30 seconds
1. Rotating One Leg Pushups - 18 reps
2. Sumo Squat Pulses to Jump Up - 21 reps
3. Reverse Lunge to High Kick - 24 reps / leg

I still love the body weight drills.  They work my balance while increasing strength and body awareness.  I need to get back to rolling as well.  Now that I'm 40 I have to use it or lose it!  :)

Thursday, August 11, 2011

Really? Yes. Really.

Perfoming movements that my body tells me it wants to do can fix issues such as pain, limited ROM, and weakness.  I experienced it again yesterday.  It was a much needed reminder to me about the power of movement.
My sciatic nerve in my left hip has been aggravated for the past month or so.  It was to the point that it was waking me at night.  If you follow my blog, you've undoubtedly noticed the lack of training I've been engaging in this summer.  Well, it is no coincidence that my hip starting acting up when I quit moving.  Duh!

Yesterday I had had enough.  While walking through my living room, I stopped and tested my ROM using the toe touch test.  Then I did a few "air swings" to test the movement.  My ROM increased 8 inches.  I knew immediately what I had to do.  Move my body! 

Off to the gym where my heavy kettlebells and plateau buster are located.  I tested more movements and lo and behold, swings, sumo squats, and push ups tested off the charts.  So away I went.

2 Hand Swings - 36 kg (80 lbs.) - 10 min.
200 swings total = 16,000 lbs.

Body Weight Circuit - 11 min. 5 seconds - 4 Rounds
1. Burpee Jump Backs (burpee w/out the stand) - 40 reps total
2. Sumo Squat Pulse to Jump Up - 40 reps total
3. Lizard Pushup - 40 reps total
4. Flying One-Leg Squats - 20 each leg total

My hip is loving me today.  I slept like a baby, and I feel amazing. 

Movement is powerful.  Really? Yes. Really.