Gaining Left and Right

I ended my week strong: I continue to see strength gains from week to week. It's so addicting!

Military Press - 16 kg (35 lbs) - 3 x 1, 2, 3 L, R
-On the right, I can do these ladders with confidence. PRE - 6
-On the left, I can do the singles with confidence. When I get to 2 and 3 reps, I need to clean the bell first. Then on the 3rd rep, I need to do a push press. PRE - 8
-It's frustrating; HOWEVER, it is so much better than it ever has been. I know those heavy TGUs are making a difference.
-I feel I'm ready to tackle pressing the 20 kg (44 lbs) bell on the right.

Suitcase Deadlifts - 100 lbs. (45 lb bar + 55 lbs. of plates)
-6 x 1 L, R
-On the right, these go right up. Love em!
-On the left, the first four went right up. The last two, my grip gave out. Grrrrrrr!
PRE-8

Pull-ups - Purple Band - 3 x 2
-Okay, Brad. You said use the black band. That won't be happening for awhile. I had a hard time with the purple. The toughest part was the last 4 inches. I couldn't get my chin past the bar. I will, though. You should see my lats. They are getting bigger and stronger! If I drop 10 more lbs of bodyweight, I'll have an easier time pulling my 5'11" frame up. This is the only time in my life I wish I were shorter! lol

I'm looking forward to a weekend of relaxing. I need to get a few groceries at the organic market and I'll be set. Happy weekend!!

Brain Dump and Body Drain

I am exhausted and I am loving it. Every muscle in my body is tired. That means I worked em good! I worked every muscle hard, but I only did two drills. That is what is so amazing about kettlebell training. Simple and effective.

So often we try to make training complicated. That's probably because we get bored with what we're doing. We also think that complicated = effective. I think we get accustomed to everything in life being complicated. We expect it.

It's great for me to know that after work three (sometimes four) days a week, I get to go challenge my body without all the fuss. I change my clothes grab a couple bells and get to it. I don't even have to wear special shoes. That is a major perk since deciding which shoes to wear can be complicated for me! (Remember, I have horrible bunions that make buying shoes an interesting endeavor.)

So, what two drills did I do today that have me so wiped out tonight? Brad - don't answer! That's cheating since you make up my training schedule!

Those of you who train with kbs probably already know -

Turkish Get-Ups (TGU)
and
Snatches.

Neither of these drills is easy to perform, but each works your entire body. You'll see below that I don't do a lot of TGUs, or snatches for that matter. I don't need to. I did 18 TGUs total. (I also did an arm bar before each rep.) Those 18 TGUs took me about 30 minutes to complete. If I would have to run on a dreadmill for 30 minutes, I would want to shoot myself. I need the focus of kettlebell training. I love the focus and uncomplicated nature of kettlebell training.

After the TGUs I did 15 minutes of snatches, which amounted to 190 snatches. My heart rate was up around 160 for the last 5 minutes. That is like sprinting! One minute after I finished, my heart rate had recovered to 105. After two minutes, I was down to 90. I think I'm in pretty good shape, probably the best shape of my life. And, I have so much futher to go. This journey is pretty freakin' great!

Okay, so here's the boring run-down of my training:

Arm Bar to TGU - 20 kg (44 lbs.) - 3 x 1 L, R
Arm Bar to TGU - 16 kg (35 lbs.) - 3 x 2 L, R
PRE - 7 (Perceived Rate of Exertion)

Snatches - 16 kg
7 L, R on the top of the minute for 10 minutes
5 L, R on the top of the minute for 5 minutes
PRE - 9

Wow, my body may be drained, but my brain was full of energy. Look how much I just wrote! I'm done. TTFN!

Monday's Training Log

In all my excitement surrounding my nine 24 kg bent presses yesterday, I did not post all of my training from Monday. So here it is.

Bent Press - 20 kg - 5 x 2 L, R
-Actually, I warmed up with 2 x 2 L, R w/ the 20 kg. Those were quite easy, so I switched to the 24 kg (53 lb.) bell.
-On the right, I did 3 x 2 with the 24 kg bell.
-On the left, I did 1 rep 24 kg, 1 rep 20 kg for three sets.
-All in all, I did 6 reps on the right with the 24 kg and 4 with the 20 kg.
-I did 3 reps on the left with the 24 kg and 7 with the 20 kg.
PRE - 9 (I loved every minute of it!)

Push Press - 20 kg - 5 x 4 L, R
-I was supposed to do long push presses, but did not feel like it.
-These are getting easier. I think I'm almost ready to military press the 20 kg (44 lb.)
PRE - 8 on the left and 6 on the right

Pull-ups - Green Band - 4 x 6
-Wouldn't you know it; when I got home, my purple and black bands had arrived!
PRE - 6

Suitcase Deadlifts - 95 lbs. (bar + 50 lb.) - 4 x 2 L, R
-I love these!
-My grip needs to improve. I had a tough time on the second rep keeping the bar from rolling out of my hand, especially on the left. The first rep would go well. I'd reset for the second rep, pull, and yikes, squeeze, squeeze, squeeze.
-I know I could pull more; however, if I can't hold onto the bar, I really can't pull more.
PRE - 8

Tomorrow I get to do heavy TGUs and snatches!

22 Days and 9 Bent Presses Later

It's been 22 days since I attended the Grip-n-Rip seminar put on by Brad Nelson and Adam Glass in St. Paul. I've set some goals, and I've worked my butt off. I've focused every training session, and I've backed off when my body said "Stop." What have I gotten for my work?

9 Bent Presses with a 24 kg (53 lb.) kettlebell

You will recall that three weeks ago I was celebrating my ONE 24 kg bent press at the Grip-n-Rip seminar. I posted the video of my girlie giddiness at pressing that massive ball of cast iron.

Can you imagine my shear bliss today when I did 6 on the right - 2 at a time, no less - and 3 on my left? It was all I could do to not yell out a big "Oh Yeah!" right there at the gym.

I have NEVER made this kind of strength gain in such a short period of time. What made the difference?
Focus.
Drive.
Believing in myself.

Where did these come from? Me, of course; however, I wouldn't have found them had I not attended Grip-n-Rip.

There have been 4 turning points in my journey of growing stronger:
1. Finding kettlebells.
2. Finding and training with Brad Nelson.
3. Becoming an RKC.
4. Attending Grip-n-Rip.

It has been that important.

If you can, sign up for the next Grip-n-Rip: April 5 in St. Paul, MN at Brad's training facility Kinetic Edge. The price is a steal for 7 hours of individual training from Adam and Brad!! Contact Brad Nelson at brad@bradrants.com for more info or to register.

You won't be sorry!

I'm Listening

Over the past three weeks, I've been training hard trying to reach some goals. I have had a renewed commitment to my training and an enthusiasm that has been lacking for several months (6-7 actually). I have had focus and have seen some great gains. I've been listening more closely to my body.

I hit the wall at the end of the week. I was tired mind, body, spirit. This past week brought long meetings, stress, and reduced hours of sleep. By Friday, my body was whispering "I'm tired." In the past, I would have just gone and done my scheduled training anyway. No more. I listened to that feint whisper.

There was no training on Friday, Saturday, or today. It's good. It was time. Monday will bring rejuvenation and a fire in my gut to get after more heavy pressing and dead lifting. It will be a productive week.

Tired Typing

Wednesday brought another great training session. Unfortunately, I'm not getting enough sleep this week, and I am feeling it. I WILL be in bed by 9:00 tonight!!!

Arm Bar to TGU
20 kg - 3 x 1 L, R
-This week I didn't even put on the iPod!
-Actually, the 20 kg (44 lb.) arm bars and TGUs were a fun challenge.
PRE - 8

Arm Bar to TGU
16 kg - 3 x 2 L, R
-The 16 kg (35 lb) felt light after using the 20 kg.
- By the end of the second rep, however, my grip and wrists were toast.
-I tweaked my left shoulder ever so slightly.
PRE - 7

Snatches - MVO2
15:15, 7 rep cadence, 20 minutes
-I was supposed to do 16 kg snatches for 15 minutes, but decided to do the VO2 since I tweaked my shoulder. Good choice. Good burn.
-HR at finish of 20 min. - 144 bpm
-HR after 1 min. - 128 bpm
-HR after 3 min. - 98 bpm

Tonight I will rest my shoulder and not use it during my kb class or else I'll demo with a light bell. It's windmill night!!

Monday's Muscle Mania

Forgive my title. It's been a long time since I've written any poetry and I wanted to throw in a little alliteration. (Say that 10 times fast.)

My training did require lots of muscle. I had to keep reciting "Be Here Now" to stay focused.

Bent Press - 20 kg - 6 x 1 L, R
-On the right, these were pretty easy schmeazy, lemon squeezy. PRE - 5
-On the left, these were easier than last week. PRE - 7
-For those of you (Michelle) who don't convert kilograms to pounds, 20 kg = 44 lbs. 16 kg = 35 lbs. 12 kg = 26 pounds. My kettlebells come in 4 kg increments. Each 4 kg increment = 9 lbs. (approximately) Sorry I don't always put the pound equivalents down. I forget that not all of you folks reading use kettlebells. I'll try to be better about that from now on. A faithful reader filled me in recently, and I thank her for that!
Look, a blimp!

Long Push Press - 20 kg - 5 x 3 L, R
-My left knee did not like these today. I alternated between long push presses and regular push presses. PRE - 7

Pull-ups - Green Band - 4 x 6
-I only let myself rest a minute between sets. That helped make the sets more challenging. I really need my new bands, but they are still not here. It's been two weeks for crying out loud. If anyone out there works at Jumpstretch, will you see if something happened to my order? Thank you.
PRE - 6

Suitcase Deadlifts - 95 lbs. - 5 x 1 L, R
-After two weeks of 85 lbs, the 10 lb. move up was in order. 95 lbs. is a good weight this week. It was a challenge but doable.
-I found that my left grip threshhold is 95 lbs. I almost dropped the bar on the first set. Yikes! Then I focused on grabbing onto that bar for dear life. PRE - 8


I kept my focus thanks to Adam and Brad. Adam tells me "Be Here Now" and Brad requested my measurements this weekend. Eeeeeek! Gotta keep my sights focused on my goals.

Let the Weekend Begin

Done. Done with grading. Done with meetings. Done with rushing around. Whew!

My week ended with a satisfactory training session. I wish one drill had gone better, but other than that, I felt strong.

Military Press - 16 kg - 3 x 1, 2, 3 L, R

-Yeah, these didn't go so well on the left. I can definitely feel an improvement since last week. However, I had to do a Clean before the press. On the right, no complaints. Eeking out the third rep was a challenge, but doable.

PRE - 4 on the right, 8 on the left

Suitcase Deadlifts - 85 lbs. - 5 x 1 L, R

- Geez, you'd think I was superwoman with these. Last week I had to walk around between sets. This week I just cranked out all five with resting (except to reset).

PRE - 5

Pullups - Green Band - 3 x 6

- All good here. I wish my new bands would hurry up and get here already.

- Between sets I did hangs with "arm shortening." Gotta grease that groove!!

PRE - 7

I just finished off an awesome Advocare meal replacement shake to feed my muscles. Now it's off to a high school basketball game. Beyond that, who knows!

Feed the TGU

Today it was TGUs baby!

RKC Arm Bar to TGU
16 kg (35 lbs.)
10 L, R
PRE - 7

Last week I did 8 per side and it took me awhile. I would do one on each side and rest. This week I did 5 each side (alternating) and then took a break. Then I finished the other 5 each side. This week I did 4 more in about 4 minutes less time.

Did you know that iPods get in the way when you're trying to do an arm bar? I had to stop and take off the pod. The plus side was that I was very much "here now." The pod was put back in place for the second part of my training session:

Snatches - 16 kg
7 L, 7 R at the top of each minute for 12 minutes
PRE - 9

Did you know that this type of snatch protocol is worse than MVO2? I would rather do 30 minutes of MVO2 with the 12 kg bell 15:15 protocol, 7 rep cadence than 10 minutes of this torture device. My heart rate was still at 105 bpm 5 minutes AFTER I finished.

I sound like I'm complaining, don't I? I'm not. Actually I'm in awe of my body. It seems to be responding really well to this heavier training. I know because I'm ravenous. All my body wants is water and protein.

You should see my PHD. I'm eating almonds, eggs, steak, protein bars, protein shakes. It's crazy! I don't crave anything but protein. That's how I know this training is effective. My body wants to build more muscle. Bring it on!

Time to get the munchkins to bed and then myself. Long day tomorrow.

Be Here Now

Adam Glass gave me that phrase to put in front of me while training. It was my mantra today and it worked. Let me lay out my training and fill in with my thoughts.

Bent Press - 20kg - 6x1 l,r

-Last week I did 4 on each side. Well, actually I did four on the right and two on the left. The other two on the left were with the 16 kg.

-This week I kept a good pace going. I pressed left and then right. Walked to the water fountain, walked back, press left right. PRE - 8

Long Push Press - 20kg - 5x3 l,r

-Last week these were weak, especially on the left.

-This week I squatted deeper and was able to do all the reps at a steady pace. (See above) I really had to repeat "Be here now" to myself to get through these. These are not fun, but I want to get stronger, so I'll get my head into the practice. PRE - 9

Pull-ups - Green band - 3 x 6 reps

-My new bands have not arrived, so I used the green one and really focused on doing a slow pull. I concentrated on firing my lats for each rep. PRE - 7

Suit Case Deadlifts 85 lbs. - 5x1 l,r

-Not much to report here except that I completed these much quicker than last week. Again I kept a steady pace to my lifting and resting. PRE - 6

(Reminder - PRE = perceived rate of exertion)

When I was finished, I did some plate curls with two 5 lbers. Doubling the plates makes it a lot tougher to hang on when the arm is extended. With all this grip work, I'll really be able to torque on the throttle my Harley this summer! BONUS!!

Week's End

The end of my week of training went great. On Friday I did the following:

Military Press - 16 kg - 3 x 1, 2, 3 L, R

On the right, my RPE was a 7.

On the left, I couldn't do more than one strict MP, so I did bent presses. I just can't get that left lat to fire yet. I'll keep working on it. The bent presses on the left were a 7 RPE also.

Suitcase Deadlifts - 85 lbs - 5 x 1 L, R

I love these. Plain and simple. I really focus on my entire body all the way to my grip. The RPE on those was a 5. I don't want to jump up to more weight too soon and risk injury though. I'll keep practicing those at the weight Brad suggests.

Pullups - Green Band - 4 x 6

I did two sets of 6 on a square tube and the other two sets on a round bar just to work my grip more. RPE was an 8.

I hope my thinner jumpstretch bands arrive this week so I can hit the pullups harder. I'm pleased to report that I have gotten 7-8 hours of sleep every night this week as well as a nap on Saturday. I am ready to rock and roll this week.

Presence

I have felt so much more present during my training this week than I have in a long time. The new direction helps tremendously. For example, I have NEVER liked do TGUs. I hated them so much that I would literally go through the motions to just get them done. I always used a 12 kg bell and always complained that my left knee hurt. Since I did a 20 kg TGU on Saturday, I realize that I am stronger than I thought and that TGUs are an important step in increasing my strength, especially my pressing and grip strength.

Wednesday brought a great training session. I got to do 8 reps on each side of arm bar to a TGU with the 16 kg KB. I LOVED it. I feel so strong on arm bars because I am able to press both hips to the ground with my legs straight behind me. That stretch feels amazing. Then I went into the TGU with confidence. My brain was engaged in each movement. That rated a 6 on my PRE scale. It didn't wind me, but it was challenging.

After that I did 10 minutes of snatches with the 16 kg. I went 7 minutes where I did 7 reps L, R and then had the rest of the minute to rest (usually 30 seconds). The remaining three minutes I went 6 reps L, R. So, I did 134 snatches. That rated an 8 on PRE scale.

Thursday I took off from training. My body was definitely ready for some recovery. I've still been sleeping more - I have woken up 20 minutes before my alarm every morning this week! Tonight I get to do some presses, pullups, and suitcase deadlifts. I can't wait!

Tuesday Training

I have an optional training day each week now. If I feel good and want to burn a few cals, I can do a short MVO2 session. I took that optional session on Tuesday.

Being the blonde that I am, I started off with a 16 kg bell. 7 rep cadence, 15:15. After 5 minutes I thought "I don't usually do MVO2 with the 16. Duh!" So I check my training schedule. Yep, use the 12 stupid! So I switched and did 10 minutes more.

I'm so intrigued by increasing my grip strength, that I couldn't stop myself from doing some more plate curls. Adam's enthusiasm really rubs off. What he said Saturday really makes sense, though. You can't move/lift heavier weights unless you can literally handle heavier weights. How can I deadlift more if I can't hold onto the bar? How can I press more if I can't hold on to the kettlebell?

I also hung on the pullup bar and shortened my arms/engaged my lats. Love doing those!

When I got home, I had a buffalo burger and some mixed veggies and then ordered thinner jumpstretch bands. Pullup here I come!!!

I have gotten a great night's sleep for the past four nights and am feeling energized. I am keeping my promise to myself. Oh, and I said "I'd like to, but I can't" to a meeting tonight. I need to be home taking care of the mini-mes and doing Z health. All this new training is taxing on the CNS.

I have a fun training session this afternoon - arm bars to TGU and 16 kg snatches. Can't wait to get after that!

Brand New Start

Brad and I had a long discussion about the direction my training will be going in. I want to focus on strength gains. Shocking, I know! So he totally revamped my program. I got to start some new drills as well as variations of regular ones.

On my training posts you will now see a number after each drill. That number represents my rate of exertion 1-10. This is for Brad and me to gauge my intensity.

So here's what I did Monday.

Bent Press - 20 kg - 4 x 1 L (8), R(6)
The right side is so much easier than the left. I need to find the path on the left.

Long Push Press - 20 kg - 5 x 3 L, R (7)
I don't think I squatted low enough. I'll need to check that next week.

Pull-ups - Green Band - 1 x 8, 2 x 6 - (7)
I need to order more bands. That green one is too easy.

Suitcase Deadlifts - 45 lb. bar w/ 30 lbs. - 5 x 1 L, R - (6)
These were fun and I got a lot of strange looks from folks in the gym. "Don't you wish your training was hot like mine?"

I also did 10 lb. plate curls using an open hand, bent thumb grip - 3 x 2 L, R. Smokin'!!!

Now I have a baseline for heavy press days. I know that I need to fuel my body well and rest it better, so I am on a mission to go to bed one hour earlier each night and to intake more protein at noon. Really, two eggs isn't enough protein to last me through the afternoon and through heavy training.

Random change of subject-----------
So, Brad throws down a stack of business cards on his counter Saturday. I look down and see my before and after pics staring up at me from the cards. That took me off-guard. I don't really think my physique is worthy of that! Thank you for the confidence boost Brad! (I mean Monkey Boy! lol)

And, I purchased a 24 kg bell. Until Saturday I had never even picked one up. To be able to do a bent press was a real boon. Now I'll have one to start working with. Exciting stuff.

Grip-n-Rip - Unbelievably Amazing

Adam Glass and Brad Nelson teamed up for a hardcore strength-increasing seminar, and I was fortunate enough to be part of the learning. I'm still trying to process everything, kind of like after the RKC. There is just so much running around my brain.

First though, I need to share a couple accomplishments from Saturday.

1. I did a 24 kg Bent Press. (Brad got it on video, so I am hoping to get a copy of it to post.)

2. I did a 20 kg TGU. Who knew? I've never tried it. I guess you don't know if you don't try! Thanks, Adam, for so casually suggesting I do one in front of everyone!

3. I curled a 10 lb. plate (with a pinch grip) several times. It was actually a bit too easy. Too bad there aren't 12 and 15 lb plates. I will definitely be incorporating plate curls into my regimen each week.

4. I did several 12 kg Bottoms Up TGUs and Clean and Press. I never tried those before, so I was pleasantly surprised I could do them.

I knew that I had some strength in me, but I hadn't tapped into it. Now I'm excited to get started REALLY working on my goals of pressing the 20 kg and doing a pull up. Thanks to Adam and Brad, I have the tools to start seeing some strength gains.

Over the next few weeks I'll be posting my thoughts on what I learned as well as a little more info on my training sessions. One thing that was made clear to me is that I need to keep track of a few more items besides the drills, reps, and sets.

1. I need to record time on task so I can chart progress - am I completing the work in less time?

2. I need to record perceived rate of exertion - is the work getting easier or harder from week to week?

That's all I'll post for now. I'll wrap up with some pics from the day.

Adam bending a horseshoe and then giving it to me.

Nice souvenir!!

Brad will now be referred to as "Monkey Boy" for his uncanny ability to scamper up the ropes in about 4 seconds. Seriously - how do you do that???

www.kettlebellamy.blogspot.com

I'm Off to See the Gripper.....

the amazing Adam Glass. He is, he is, he is, he is, the horseshoe bending man.

I could go on, but it's 5:30 in the morning. That's all I got in me!

I'll post some pics, maybe a video when I return. Have a great weekend all!!!

Grip-n-Rip Tomorrow

Squeal!!!

Deck of Doom

I got to do the deck of cards for my training today. Remember, this deck of cards has burial vaults printed on every card. Hence the title "Deck of Doom."

Hearts - Snatches each arm w/ 35 lb. kb
Diamonds - Burpees
Clubs - Rows each arm w/ 35 lb. kb
Spades - Mountain Climbers each leg

Do the number of reps on the card. Face cards are 10; aces are 11.

Last week I did 32 cards. This week 42. I would have finished the entire deck if I had had the time. Dag Nabbit!! Next week, for sure.

Two days until Grip-n-Rip!!!!

Anxious and Giddy

I can be such a girl sometimes! I am so anxious for Saturday I want to jump up and down and clap my hands like the newly crowned Miss America. Why?

I'm participating in the Grip-n-Rip training put on by Brad Nelson and Adam Glass!! Insert a cheerleader high kick with a woot woot!! (Click on the Brad Rants link on the right to read about it.)

Okay, now that my girlie moment has passed, I can gain my composure. Clearing my throat; standing up straight; smoothing my hair.

This training will help me tap my strength potential, something I know runs deep, but I'm not sure how to unleash it. I've met most of my "vanity" goals, so I need something to keep my brain interested in training.

Just ask Brad about my brain. I think I drive him crazy with all my analysis and intellectualizing. What about this and what about that? I'm thinking this and I'm thinking that. My brain never shuts off. I always need a challenge, be it physical or intellectual. Never stop learning, growing, pushing myself.

Grip-n-Rip is a great opportunity for me to challenge myself. I've never really thought of myself as a horseshoe or nail-bending girl, but who knows? I never imagined myself swinging around 45 pounds of cast iron either!

One thing that's for sure, I want to be able to do a pull-up. I'm a big gal - 5'11" 158 lbs. - so it's a daunting challenge. Perhaps if I drop a few more lbs. and learn how to tap my strength, I will experience the bliss of pulling up my own bodyweight. (You men reading this have no idea how jealous us women are of your upper body strength. Don't take your ability to do pullups for granted!!!)

I think that's why I'm so excited for Saturday. I will be one step closer to that experience. I get to start a new chapter in my training. Besides, if I want to be an RKC II, I have to be able to do at least one pull up and pistol. I never met a challenge I didn't want to dominate.

Go Me!!!!

Simple and Sore

Friday I was back at the gym for my training. Good thing since I had to do crab walks, bear crawls and walking lunges. Wowsie is my arse sore today! Here's what I did:

Circuit:
Crab Walk - 20 yards
Pushups - 10
Bear Crawl - 20 yards
Squats - 15 (ATG)
Walking Lunges - 20 each leg
Clean & Press - 5 L, R

4 rounds - no rest between drills
45 seconds between rounds.

Who needs fancy to get a great burn!? These basic bodyweight drills burn a body good!

Aces

Now, don't faint anyone, but I did two things today I rarely do:
1. Trained at home (see post below)
2. Trained in the morning (I prefer after work)

Seriously!?! Mother Nature gave me a window of opportunity today to get in my training. I was not going to be able to do it after work because I have a meeting at work and then a school board meeting after that. What was I to do?

Enter Mother Nature - more blizzard conditions. My college was opening two hours late. Here was my chance to do my training!!! It was in the cards!!

Literally.

My training was determined by a deck of cards:
Hearts - snatches w/ 16 kg
Diamonds - rows w/ 12 kg
Clubs - Burpees
Spades - Mountain Climbers

You do the number on the card. Face cards are 10. Aces are 11. Do the deck as quickly as you can. Brad prescribed half the deck. I did 32 cards.

Here's the best part:
The cards have burial vaults on them. They were freebies from the vault company my husband uses at our funeral homes. Is that hilarious or what??? The cards of doom! Loved the symbolism!!

Well, I survived just fine - no need to use the burial vault just yet. :-)

A Snowstorm of Activity

Another blizzard has descended upon the midwest. I went to work and got sent home from work. I drove 55 mph on the way to work and drove 35 mph on the way home. As a result, I was not able to train at the gym (it's located in the town where I work). To many of you, this may not seem like an issue. Just train at home, stupid. You only need 25 square feet and your kettlebells. Sheesh!

You have no idea how much I despise training at home. It feels unnatural to be rolling around on my living room floor doing TGUs or swinging at my 46" LCD television. I just work best at the gym. Plain and simple.

Brad's training menu was a daunting prospect, even if I were at the gym. Having to face it at home was unbearable. BUT, I do have my goals (see a few posts below) so I do need to work at them.

Here's what Brad had on deck for me, and I can say with pride, I completed it ALL. This is a HUGE accomplishment for the woman who cannot train happily at home.

Clean and Push Press - 20kg / 5x5 l,r
Clean and Push Press - 16kg / 5x5 l,r
(I did not have a 20 kg at home, so I did 5 x 10 l,r with the 16 kg.)

Mini Circuit of:
Front Squats - 16 kg - 5 held in rack position (alternate sides holding)
Mountain Climbers - 15 each leg (30 total)
6 Rounds

I finished with
TGUs - 12kg / 2x5 l,r

Whew! I'm so glad I don't have to (can't) go anywhere tonight. I'm beat!

Smokin'

I kicked out a sweet circuit of strength and endurance today:

4 Rounds of
Burpee to clean - 16 kg - 5 L, R
Swings - 20 kg - 12
Mountain Climbers - 40 reps
Pushups - 8 reps
Dips - 15 reps
Snatches - 16 kg - 8 L, R

No rest between drills (killer!) and 45 seconds between rounds.

If you want to smoke your lungs, give it a shot!

The Eyes Have It

Monday I was back to work and back to serious training. I still have to reach my goal of pressing the 20 kg bell. Yah, it didn't happen by Christmas. Perhaps by Valentine's Day? I'm not in a rush. I just want it to happen before spring.

I did 4 x 5 l, r Clean & Push Press with the 20 kg (44 lb) bell Monday. Then I did 5 rounds of the following:
25 seconds - burpees
15 seconds - rest
25 seconds - swings with 20 kg
15 seconds - rest

I am officially sick of looking at a computer screen! I am trying to convert two more of my courses from all paper to predominately digital. Whew! When I'm done posting, I'm going to lie down in the dark and look at nothing! I still need to get caught up on everyone's blogs from the past two days, but it's not going to happen within the next two hours. Maybe later.

Later!

A Couple More

Here's a couple more photos from the student photo shoots.

The following two shots are by Megan Franken.



These last two shots are by Katy Jo Gilbert.

I have no idea what I am going to do with all of these photos! That's why I've been posting them here and on my Facebook page. I want to show off the talent of these students. They should all feel very proud of their work. It's fun for me to see how everyone has a different style to their art. None of them had ever seen a kettlebell before I stepped into the studio besides the research a few of them did the day before the shoot. Those who did their homework really did get some amazing shots.

Their instructors - Mike and Michelle Davis - are amazing photographers themselves. Michelle has been shooting my children and family for about 8 years. The students in NCC's program truly are learning from gifted artists. (And for only $117 a credit!!!) The Davises came to my house in December and shot our Christmas card photo as well as a new formal family photo. They also did a shoot at one of our funeral homes. Those turned out amazing!! After I get those retouched, I'll post some.

Well, I'm off to find some after Christmas bargains! Have a great weekend!
www.kettlebellamy.blogspot.com

Last Burn of 2008

For my last training session of 2008, I did the following circuit:

Burpee / Clean 16kg / x5 l,r
Swings 20kg / x12
Mountain Climbers x40 (20 each leg)
Pushups x 8
Dips x15
Snatches 16kg / x8 l,r

4 Rounds - no rest between drills
40 seconds between rounds

I am tempted to wax philosophical, to recap the year, but I'll spare you. I think I've posted enough throughout the year about my goals, progress, and frame of mind. I tend to share too much sometimes.

Suffice it to say, 2008 was the year I became an RKC and snatched the 20 kg bell.

Enough!

I've consumed enough sugar over the last week to last me six months. My body is in shock. My brain is freaking out. What if I slip back into old habits? Yikes!

I will be cleansing the house of all Christmas treats TODAY. All the boxes of candy and the candy sack from church, all the chocolate covered peanuts and snack breads that were brought into this house will find new homes. I will share the joy.

In their place I have purchased cabbage and broccoli, farm fresh eggs, and the juiciest pears ever! The sugar binge is over!!

On a different note (sort of) I am happy to report that I have no New Year's resolutions. I have my previously reported goals from November, but nothing new. I want to stay focused on those other three.

1. Press the 20 kg bell.
2. Drop 3% bodyfat.
3. Drop one jean size.

I am making great progess on goal 1. Brad is really priming me well to press that 20 kg. I know when he says it's time, it'll be time.

I don't know where I am on goal 2. I need to meet with Brad and check against my bodyfat % from this summer.

I am also making progress on goal 3. Last week I actually did buy a pair of Lucky jeans that are one size smaller than all of my other jeans. And, they are THREE sizes smaller than my last pair of Lucky jeans. Unreal to me. When I bought that last pair (a few months after I started kb training) I thought I was making progress. Little did I know what was in store for me!

Here's a picture of me right before I started training with Brad Nelson. (December 2006)
And here I am today. (December 2008)

The pictures tell one part of the story, but they don't tell how I've changed on the inside. If you knew me then and know me now, you might say I have a changed personality. I feel like a different person.

So today I will focus on my successes, forget about the holiday sugar overdose, and remember how far I've come. I will continue to branch out and discover who I can be. Thank you to all of you who read my blog and who support me on my journey. It means more than you'll ever know.

Training Blizzard

or "Training in a Blizzard."

I never train in the morning, but today, I decided to give it a shot. The kids were outside playing in newly fallen snow. (They're working on a snow fort in the snowpiles that surround my parents' house down the block.) Jerry was on the phone with employees dealing with hazardous travel, broken furnaces, and a stubborn fireplace.

This is the view out my front door looking down the block at my parents' house.

With the blizzard of activity, I had nothing to do. Why not train?? Okay!

I did four rounds of the following:

Tricep Dips - 15
Walking Lunges - 20
Hindu Pushups - 8
Cossacks w/ 16 kg - 16

No rest between drills; 30 secs between rounds.

Later I will do some push presses with the 20 kg. Yoohoo!!!!

I actually have all of my kbs at home. Why you ask? Well I'll tell you! I'm going to teach two PE classes at my local high school on Monday and Tuesday. The school (I'm on its school board) received a federal PE grant and is using some of the funds to purchase kettlebells! Guess where they got the idea??? Hmmmmmmmm The only downside is they didn't tell me they were ordering kbs until after it was done, so I didn't have the chance to direct them to Dragon Door. (Maybe if they decide to purchase more, I can show them the light!) The kbs haven't arrived yet, so yesterday I gathered up all my bells for them to use.

So, the first two official days of my winter break will be spent training 17 year olds. I have a lot of these students in my college classes, so they know me and know about kbs. (In Iowa we have dual credit courses. Advanced high school students can take college credit courses.) I'm looking forward to showing these students how fun and challenging kbs can be.

The rest of this weekend will probably look like this:

Stuck inside looking out!

The wind has died down for awhile, but it is supposed to kick into high later. No travel. Good thing all my shopping is done! Have a great weekend!

Avoiding the Inevitable

I've been knocking out my training this week - good progress. The only area I've felt unsure of is my military press on the left side. I press out hardstyle on the right and my training protocol is working beautifully on that right side. I feel that I will be pressing the 20 kg in the next few weeks. (Unfortunately, I'm not confident I will git er done by Christmas. Bummer! But I WILL definitely try!)

On the left side, I have gotten very few presses out without a little knee dip. (Just to remind everyone, I'm doing double presses - 16 kg in one hand, 8 kg in the other.) Well, wouldn't you know it; David Whitley posted a video about getting your lats to engage when doing presses. The man can read my mind, seriously! I was doing exactly what he shows on my left side - lifting my shoulder up to my ear. Dumb, dumb, me. On the right side, I wasn't doing that. My left side must have an inferiority complex!

So, I will definitely be hanging around, shortening my arms over the next week. (If that means nothing to you, watch Dave's video.)

Click on his blog link in the right column ------->

The title of my post today reflects my absolute lack of interest in grading the 12 remaining research papers in the box next to my desk. I'm doing everything I can to avoid them. Heck, I may even post some more student photos to eat up more time. I am terrible!

I hope you enjoy the photos in this post. They are by Rachel Hughbanks.

The Big Chill

Oh baby it's cold outside! 15 below 0 without the windchill. Break out the wool boys and girls!

All of you folks who live in warm parts of the world, could you send me some warm wishes?! Tell me how you're training on the beach and running around in shorts.

I'll tell you how the wind howled all night, how I wore a sweatshirt and sweatpants to bed with two goose-down comforters and a quilt, how I saw semi trucks and school buses gelled up on the side of the road, and how all I want to drink is tea and eat is soup!

I have 10 days to press the 20 kg bell in order to meet my goal. I'm getting nervous. I think I'll give it a go this afternoon before I dive into my training. I want to see how close I am. I'll probably take next week off of training and just enjoy some down time.

I hope you're enjoying the photos I've posted so far. I will take a break from posting those until the student photographers have a chance to work with their images, retouch them, make me look 10 pounds thinner, you know! lol I did post a bunch of the unretouched photos in my facebook. It seems a little overboard to post all those photos of myself, but I really liked photos from each of the students. It's hard to just choose one from each person. Hopefully they all get an A on their projects!

Well, I'm off to get another cup of hot tea. Enjoy your week, no matter what kind of weather you're having!

Photos by Daisy

Photos by Daisy Ludke.

Photos by Adam

Here's a couple photos by student Adam Wittrock. Enjoy!

Boring Now - Fun Later

This is just a quick post about my training so far this week.

Monday
Double Military Press Ladders - 3 x 1, 2, 3
-I started with the 16 kg in the right hand and the 8 kg in the left. I changed hands with the two kbs on each rung.
- I rested 1:00 between rungs.

Circuit of
Swings w/20kg - 20 secs work / 10 secs rest
Burpees 20 secs work / 10 secs rest
5 rounds w/out any rest between rounds

Wednesday
Double Military Press Ladders - 4 x 1, 2, 3
- 16 kg in the left hand and the 8 kg in the right. I changed hands with the two kbs on each rung.
- I rested 1:00 between rungs.

Circuit of
Walking Lunges- 20 yards
Bear Crawl - 20 yards
Inverted Rows - 8
Squats w/ 16 kg - 10
3 Rounds
30 secs rest between rounds

I will have pictures from the student photo shoots to post later this week. The students did pretty well. After I have the photos retouched, they'll be ready to post. Stop back to see them!

Moving - No Other Words

Check out Brad Nelson's blog for a video showing his service in Africa. He, his wife, and his wife's family do mission work with the Starkey Hearing Foundation. They fit deaf children with hearing aids.

www.kineticedge.blogspot.com

Brad and Jordan - you're amazing. Thanks for sharing the video and for touching so many lives. You inspire me!

Thursday Comes Before Friday

Since Wednesday I was looking forward to my training on Friday. I was not disappointed today. However, I got in a bonus training session on Thursday.

The photography students at the college where I teach had a test. They each had 10 minutes to shoot me with my kettlebells. They had had a day to research kettlebells and they watched a video of me conducting some training on Wednesday. There are 11 students. A couple actually did some research. The others, not so much. A few wanted me to hold a bell in each hand and hold my arms out in a T. Maybe if I had 10 lb kbs!

Suffice it to say I had a two-hour training session while posing for 11 photo shoots. I bet I did 50 windmills, 30 TGUs, 30 presses, and 100 swings (w/ the 20 kg). I also did a lot of squats and renegade rows. I will get a disk with all the photos. I can't wait! I will post some on this blog and my facebook page when I get them.

All that training made me hungry! I had "naked" chinese for lunch Thursday (no sauce, just steamed veggies and chicken) and opted for the rice, which I usually forego. Then I had a naked burrito at Qdoba for supper. (That actually gave me a stomach ache. Yuck!) Wow, Thursday was kind of a naked day, huh?! LOL

Today I was sore, especially my sides from all the windmills. I didn't know how my training would go today. Here's what I did:

Circuit of
Tricep Dips - 15
Walking lunges - 10 each leg
Hindu Pushups - 8
Cossacks w/16 kg - 8 each leg
-3 Rounds
-No rest between drills
-30 secs between rounds

Clean & Push Press - 20 kg - 5 x 2 L, R

That went well. When I got home, I lied down and fell asleep for an hour. Whew! I'm beat. It's been a crazy week. I have two more weeks to go before my semester is over and I get a break.

I've been keeping my PhD. When I look back at what I've eaten, I think maybe I'm not eating enough. I don't know. My eating has been weird since I started the piehole diary two weeks ago. I've actually eaten more cookies in the last two weeks than I probably did the previous 10 months! Maybe it's just a phase. Hopefully it's just a phase! I don't usually eat a lot of sweets. I tend to go for grains - oatmeal, bread, cereal. Oh, and Templeton Rye!

Well, I'm off to bed early. My body and mind are D-O-N-E. Have a great weekend!

Monday, Wednesday Good - Can't Wait for Friday

Okay - I'm in training to press the 20 kg. Here's the beatdown:

Monday
Double Military Press Ladders - 3 x 1, 2, 3
- I started with the 16 kg in the left hand and an 8 kg in the right. I changed hands with the two kbs on each rung.
- I rested 1:00 between rungs.

Quick Circuit of
Swings w/20kg - 20 secs work / 10 secs rest
Burpees 20 secs work / 10 secs rest
5 rounds w/out any rest between rounds

Wednesday
Double Military Press Ladders - 4 x 1, 2, 3
- I started with the 16 kg in the left hand and an 8 kg in the right. I changed hands with the two kbs on each rung.
- I rested 1:00 between rungs.

Circuit of
Crab Walk - 20 yards
Bear Crawl - 20 yards
Inverted Rows - 8
Squats w/ 16 kg - 10
3 Rounds
45 secs rest between rounds

I'm having some trouble on the left with the presses. When I have that 8 kg in the right hand, it really forces me to use the appropriate pressing muscles and technique. No cheating!! My left side is definitely weaker than my right. I can knock out 3 presses on the right no prob. I end up having to do a little bit of a knee dip to get that 3rd rep on the left. I'm not discouraged, though, because I know the double presses will make me stronger, faster.

Friday I get to do push presses with the 20 kg. I am so freaking excited to get to pressing that 20 kg!!!! I have no doubt I'll do it, so it's fun stepping back and watching myself. My goal is to do it by Christmas. Stay tuned!!

Training and Templeton Rye

I had lots of fun over the Thanksgiving holiday. Here's a summary of two of the fun events.

1. Touring the Templeton Rye distillery on Saturday. It was so much fun to meet the fun folks at Templeton. Scott, Keith, Meryl, and Michael were great hosts and put up with all my picture taking. I think I came off as a crazy Templeton Rye fan. Go figure!!

Scott Bush, me, Jerry, Keith Kerkhoff

Jerry, Meryl Kerkhoff, me, Keith Kerkhoff

We got to sample some whiskey straight from the still. It was really good! I labelled a bottle and bought a whole bunch of Templeton gear. Unfortunately, in Iowa you can't buy whiskey from the distillery, only from retail stores. Bummer! But I did have five samples so I was feeling great on the ride home!

Meryl and his grandson at the still. (Meryl is the man who brought the recipe back into production.)

Me with Michael Killmer, Brand Manager

You HAVE to check out the Templeton Rye website and blog to read and hear about the history of this whiskey which was said to be the favorite of Al Capone. You can also read about all of the great people who bring Templeton to us. www.templetonrye.com


2. Getting Jon, a personal trainer and Advocare advisor, started with kettlebell training. Jon is a big guy and very strong. He really didn't know what he was in for when I walked into his gym with my bells. He was a great sport about it - willing to try and to open his mind.

A lot of men I encounter are not as open to kettlebells. Why? Because kettlebells aren't hundreds of pounds. It isn't as cool to say you did squats with two 20 kg bells as it is to say you squat 500 lbs.


Jon put the macho stuff aside and went with me. He was a fast learner. I left him with a 16 kg bell and two hours worth of training. I also got in quite a bit of training myself. I easily cranked out forty 16 kg snatches. I'm ready to start snatching that 20 kg regularly.


Jon helped me do a couple pull ups and played with my dog. Here's a picture. Jon has two boxers as well, so he and my boxer Penny were fast friends.



Now it's back to my mountain of grading. The last 10 years have pretty much been the same in the month leading up to the fall semester's end. You'd think one of these years I would figure out a way to lessen the grading load at the end of the semester. I just don't think it's possible without reducing the rigor of my classes. So, until I'm willing to do that, I'll have to put up with the pile of papers and stress of getting through it. Sigh!

I Am So Thankful

that I don't run anymore. It was 45 degrees and sunny today, so I decided to replace my planned training with a run. Why, I'll never know.

I hooked up Penny to the leash, set the iPod to some kickin tunes, and away I went. I only ran for twenty, twenty-five minutes. I wasn't breathing hard. It was so much easier than doing V02 Max with the 16 kg bell as far as my cardiovascular system was concerned.

As far as my feet go, running sucks. My feet were not made for running. They were not impressed with me. LOL

So, I decided that it was kinda fun to do a little run; however, I'm thankful that I found kettlebells so that I don't have to subject my feet (and the rest of my body) to the pounding. I don't know how people run marathons. I'm in awe of those who do because I would never be able to do it.

Good thing God made us all different. This Thanksgiving, let all of us appreciate the abilities, interests, and bodies that make us each unique!

Gobble, Gobble!!!

Back to Work on My PhD

Not in rhetoric or linguistics. Not even in education. PhD as in Piehole Diary.

Brad gave the order. I am powerless to resist. I have been coasting for too long. My body hasn't changed in months. That's the good news and the bad news, I guess. I haven't gained; I haven't lost. So the PhD is started. I instantly became more aware of what passes o'er my lips!

I also need to set three goals. Here they are in no particular order.
1. Press the 20 kg (44 lb) kettlebell
2. Drop 3% bodyfat
3. Drop one more jean size

All three are doable. All three are controlled by me. In order to do any of them I need to manage my stress better. Life has been crazy non-stop for the last 6 weeks. No breathing room. I've been busy with play practice, performance, school board meetings, work, work, oh yeah, and work. There are no visible surfaces in my office. They are all covered with papers I need to grade. Uhhhhgggg!!! Not to mention, the holidays are here.

So, with all of you as my witnesses, I will slow down. I will enjoy my cup of green or red tea after supper. I will snuggle with my kids. I will put only healthy food in appropriate portions in my body. I will train hard and sleep more. (I feel better already!)

Speaking of training, I had the pleasure of the "Hotel Workout" today:

4 Rounds of Each Couplet

1. 10 burpees
2. 12 tricep dips

1. 8 lunge switch splits
2. 8 rows

1. 8 pushups
2. 8 jumps up onto the bed/box

I have a Z Health session planned for later. It really helps me wind down at night. If I Z before/during training it energizes my training. However, if I do targeted R-Phase drills before bed, I feel destressed. Love the Z!!!

Yes, Virginia, There Is a Blog

I haven't updated this week. Sorry! I'm alive and I've been blog stalking all of you. I needed a little break from writing. What? Me? English professor!!? Yep. So I will be back writing next week. I have been on facebook, so you are welcome to check in on me there. Have a great weekend!!

Oh yeah, go Lions!! (My school's football team is playing in the state championship game Saturday for the third year in a row against the same team.)

In His Own Voice

Check out Brad Nelson's vlog (video blog) at www.kineticedge.blogspot.com. You'll get a tour of his studio and hear from the man himself. This will give you a glimpse into my training life for the last (nearly) two years.

Brad definitely keeps my training challenging and different. Often when I am given to complaining, I hear his voice in my head and shut my pie hole. Now, I, along with anyone else who cares to listen, can hear him for yourself. He talks straight and positively. He sees your potential and pushes you to see it for yourself.

I don't know where I would be if it weren't for Brad Nelson. God definitely puts people in your life for a reason. Brad has been my coach and guide. He believed in me from day one. He takes me seriously and seriously trains me. I am truly blessed to have him in my life.

Brad is a true friend - he is honest and focuses on the positive while helping me overcome my weaknesses. Thank you, friend, for guiding me on this journey.

I Got Nothing (For a Title, That Is)

But I got blisters. And a good training session. And a great end to my week.

VO2 Max Protocol
12 kg
15:15
7 Rep cadence
60 sets = 420 snatches

followed by

Waiter Windmills
12 kg
5 x 5 L, R

I do believe I have made great strides during this cycle of training. I have become noticeably stronger as evidenced in my pushups and presses. The VO2 snatches are getting much easier. I actually did 10 sets more today than I had planned because I felt so good. I'm keeping my eye on my goal of pressing the 20 kg (44 lbs) by Christmas. Stay tuned!!

Thursday Training Log

Heavy duty training today, but it was all good.

Clean & Push Press - 20 kg 4 L, R
Clean & Push Press - 16 kg 7 L, R
Clean & Press - 12 kg 5 L, R
4 Rounds

Then
20 Burpees - 2 Swings - w/16 kg
18 Burpees - 4 Swings
16 Burpees - 6 Swings
etc. to
2 Burpees - 20 Swings

After that, I had a massage. Then it was dinner - grilled salmon and mixed veggies and pumpkin pie (homemade - low sugar!). Now I'm ready for a bath and bed.

Why Not?

I put in an impromptu training session today. I thought, why not? It was a snowy, icy, rainy, crappy day. School was two hours late. I just about had a ditch sandwich on my way to work (even with my truck in 4-wheel drive, what gives?!?). I didn't get nearly enough papers graded, soooooooooooooooo

I figured I might as well end my day on a positive note.

Off to the TKD room at the gym. 20 kg and 16 kg bells Ready. Set. SWING!!!

I did 5 sets of 1:00 swing, :30 rest w/ the 20 kg (44 lbs)
Then 10 sets of 1:00 swing, :30 rest w/ 16 kg (35 lbs)
Then 1 set of 1:00 swing w/ 20 kg

I did 40 swings/minute of work (give or take). Some were two-handed, some were one-handed. All-in-all I got in approximately 640 swings in 24 minutes. I have the blisters to prove it! All that was an awesome workout for my grip, especially if I'm going to press the 20 kg by Christmas!

After that, I did my R-Phase. All I have to say about that is

AHHHHHHHHHHHH That is some good stuff. Z Health never gets old.

Well, here's to a better day tomorrow!

Strength Gains

Today's training was uplifting. It proved that I am definitely gaining strength. My EDT numbers continue to increase. Plus, my pressing is improving.

EDT (Escalating Density Training)
20 minutes
Pushups - 135
Tricep Dips - 225

Last week I did 123 pushups and 205 dips.

Clean & Press
16 kg (35 lbs)
4 x 4 L, R

I forgot to do the presses before my EDT, so I attempted them afterward. I could only eek out 2 presses per side before switching to a push press. So, I did C & P L (2) then C & PP L (2) then switched to the right side. It felt great even though I had to do push presses. I mean seriously; I had just smoked my arms with 20 minutes of nonstop pushups and dips!!

I can't wait to see how I do with my presses on Wednesday - heavy press day.

Drama Queen

Here's a few pics of me on stage. I played Suzanne, a bitter woman who talks all the time and whose husband blows all their money and cheats on her with a woman he met in the K-Mart parking lot. The play "Dearly Departed" was a comedy, of course. I got to put on my best southern accent and dress trashy. Think Naomi, the daughter-in-law from Mama's Family. Pretty fun, huh?

I can't wait to get back into a real training schedule. I just maintained last week. Now I need to burn off all the junk I ate backstage! Pretzels and trail mix. I'm over it!

VO2 Max Snatches It Is!

I opted for 16 kg snatches.
15:15
6 rep cadence
44 rounds

Then I followed that up with
Waiter Windmills
12 kg
5 x 5 L, R

When I finished that, I did an entire cycle of R Phase Z Health. I was bawling like a baby. It's been too long since I did the entire R Phase. Wow did that feel great!! I just felt all my stress melt away.

My fellow castmates and I had another stellar performance tonight. Two more to go. Now I'm getting sad to be so close to the end. :-(

Pictures are coming!

Just Checking In

Two of the five performances of "Dearly Departed" are in the book. Three more to go. I'm having a lot of fun being on stage with my wonderful castmates. I'll try to post a few pictures of us in action before the weekend.

I will get in some training today, no doubt. I just have to decide what I'm going to do - heavy presses or VO2 max snatches. Decisions, decisions!

He's Back with a Vengeance

Brad Nelson is back from Africa. It's been a little strange not having contact with him for 3 weeks when I've been in contact with him every week for nearly two years. I can't wait to hear all about the trip, Brad! Keep checking his blog for the update http://www.kineticedge.blogspot.com/.

This week is pretty hectic for me. I'm in a play with my local theater group. We have practice tonight (Monday), dress rehearsal Tuesday, and performances Wednesday, Thursday, Friday, Saturday. It's a dinner theater, so we have to be ready to go by 6:30. My training will be sparse this week. I do enjoy being on stage, so it will be a good back off week for me.

Today, I was back at my EDT:

20 minutes
Pushups
Tricep Dips

I did 123 pushups and 205 tricep dips. Oh, that was after

Descending Ladder Clean & Press
16 kg
4, 3, 2, 1

During the rung of 2, I threw out my neck. Too much tension I guess! My good friend is a chiropractor, so I went straight to her to get back in alignment. Ahhhhhhhh!

I'm off to practice. The Play's the Thing!!!!

October Has Left the Building

I ended the week and month with a great VO2 Max session.

15:15
12 kg
7 rep cadence
60 sets
420 snatches in 30 minutes

Then I went home and made a big batch of chili and handed out candy to the trick or treaters. After that, some friends came over to eat with us. We had a relaxing evening. Good times. This is how a weekend should start!

Hope - Believing in Possibility

I continue to have hope. Hope that I will press that 20 kg bell by Christmas. I believe in my strength. I know it is possible. If I didn't, the goal wouldn't even be in my sights.

I remember the first time I pressed the 12 kg. It was exciting. I couldn't believe that I would ever be strong enough to press more than that weight. Look at me now! Some of you have been watching me branch out; some are new to my journey. Regardless, I want you to see how important hope is, how active hope is, how motivating hope is.

Wishing is NOT hoping. Wishing is wanting something that isn't possible. That is why we wish on stars and birthday candles. Wishes have no power.

Hope gives you power. You must believe and you must know it is possible. Setting goals is crucial. Have someone - a trainer preferably - that you set your goals with so that you can set goals that are attainable. Then trust that trainer to guide your work. Finally, believe in yourself during the process. If you stop believing, the possibilty vanishes.

I wear a ring that says "HOPE" on it to remind me to believe in all of my life's possibilties and to work to make them happen.

Soup Du Jour

Monday = EDT

Last Monday I did 90 pushups and 152 tricep dips in 17 minutes.
This Monday, 100 pushups and 165 tricep dips.
Amazed myself.

Why?

Because I'm extremely dehydrated and haven't been able to eat much today. After the EDT, I called it good. I'm hoping to get in my high pull descending ladder and the squat/one-legged deadlifts tomorrow. All I can do is all I can do.

My body is rebelling from wedding cake, M&Ms, Templeton Rye, and bread. Too much sugar. I had more sugar this weekend than I usually take in over the course of a couple weeks. Yuck! I just never learn. Everytime I eat this kind of crap, my digestive system gets even with me. It is a mystery to me how I ever functioned eating all the simple carbs. Makes me appreciate all my veggies.

I made veggie soup yesterday. Good move. I call it my "Faux Cream of Broccoli." It is made with chicken stock, broccoli, cauliflower, summer squash, onion, and garlic. I smash it all up with a hand blender when the veggies are tender. It tastes like a creamy soup without the cream. I have Tracy Reifkind to thank for the soup ideas. She is the soup queen!!

Well, look at that. I've managed to ramble on for quite a bit. I'll put this issue to bed, along with myself.

Still Feels Good

Yeah, I know. I didn't post my Friday training. It wasn't too exciting, but it felt good. It's the same protocol I've been doing the past three weeks or so, only I've upped my sets.

VO2 Max Snatch
15:15
12 kg
8 rep cadence for 10 sets
7 rep cadence for 40 more sets
360 snatches in 25 minutes

Last week I did my VO2 max with the 16 kg. This week I was tired, tired, tired, so I used the 12 kg. I did 8 reps to get my heart rate up and then did the remaining sets at 7 reps.

Waiter Windmills
12 kg
5 x 5 L, R

I will most likely be doing the same weekly training routine for three more weeks. I really have to work on being okay with the same training 6 weeks in a row. I have a brain that gets bored, so doing the same training each week can grate on me. I've been working hard at finding a challenge in the training each week. Hence, the EDT has served me well. I also set goals each week for each session.

I used to complain to Brad that I was bored after 4 weeks of the same training. He didn't give in to me. I had to trust him and do what he prescribed. When I quit fighting him (about 5 months ago) I found that training became more productive. Doing the same training cycle allows my brain to focus on improvement instead of learning the "routine." I don't have to worry about what comes next as far as drills. I can put my energy into doing the drills better, increasing my reps, increasing my strength.

If you struggle with training boredom, I challenge you to set goals and to look at the routine as a positive. It puts your brain to use for good instead of evil, so to speak, the evil of stagnation.

Growing Stronger

Nikki Shlosser talks about goals in her latest post, how they keep you moving forward. She must have been reading my mind. I had my heavy press day and I was thinking about how far I've come in a few short weeks and months. When I attended the April RKC, pressing the 12 kg was challenging after 8 reps. Pressing the 16 kg was nearly impossible for more than 3. Today I am close to pressing the 20 kg. There's my goal.

I've been doing push presses with the 20 kg for the past several weeks. I can feel my strength gains from week to week. I'm able to handle the 20 kg for swings, cleans, and push presses. I am anxious to get back to snatching it and to work up to TGUs with it.

However, I know that I need to take my time too. I need to prepare my joints, tendons, and ligaments for the heavier load. I can't be stupid and hurt myself.

But I have goals.

Training goals. These will take focus, determination, and grit. They have nothing to do with how I look. I'll keep branching out, pushing myself, to see who I can be.

Here's what I did today:

Press Circuit
Clean & Push Press - 20 kg - 4 L, R
Clean & Push Press - 16 kg - 7 L, R
Clean & Press - 12 kg - 5 L, R

3 Rounds - 1 minute between rounds

Burpee - Swing Circuit
2 Burpees - 20 Swings
4 Burpees - 18 Swings
6 Burpees - 16 Swings
etc. down to
20 Burpees - 2 Swings

4:15 Brought It

By 4:15 p.m. I had taken my spot on the TKD room floor. 16 kg kettlebell ready for action. I did some Z Health warm ups, set my timer for 17 minutes, and got jiggy with the EDT.

PR Zone 1
BW Squats
One-legged Deadlifts (16 kg)

I did 150 squats and 150 DL (75 each leg) in 17 minutes. Man, my low back keeps having spasms during the DLs. Anyone got a suggestion for me to get that to stop?

PR Zone 2
Pushups
Tricep Dips

I did 90 pushups and 152 tricep dips in 17 minutes. At the 15 minute mark I had 78 pushups and 132 dips, which is up from my numbers last week. Go me!

I finished off my session with a 10-1 descending ladder of high pulls with the 16 kg. That took me 5:00 on the dot.

Well, I've got a good start to burning off the crap I put in my body this weekend. I know I'll sleep well tonight!

Mondays Don't Always Stink

I made some great strides since last Monday.

EDT (Escalating Density Training)
Last week:
52 pushups and 91 tricep dips in 15 minutes.
This week:
72 pushups and 120 tricep dips in 15 minutes.

High pull descending ladder 10-1 L, R w/ 16 kg
Last week: 5:15
This week: 4:03

Why the improvement? I have no idea. I did vow to improve my numbers from last week, and boy, did I ever.

Now I get to top these numbers next Monday. Yeah Baby!!

Friday Mojo

Today's training was fantastic!! I had focus and felt strong.

V02 Max Snatch 15:15
7 Reps w/12 kg
40 rounds = 560 snatches

Not too long, not too short, but just right.

Waiter Windmills
12 kg - 5 x 5 L, R

It's amazing how much of a difference it makes to open your hand and hold the KB like a tray when doing windmills. That's a neat trick to make a bell that is getting too light work harder for you. I can do windmills with the 16 kg, no prob. Using the 12 with the open palm worked my stabilizing muscles differently. Very cool.

As far as Fridays go, this one was sweet. I had a great end to my week. I'm still feeling my center and my focus. Usually by Friday afternoon I'm toast, dragging my sorry butt from class to class. Not today. I felt energized. I don't know what I did right, but I need to do more of it. I guess I found my Friday Mojo!

I'm ready to go do another long Z session. I'll have to decide on my Z music. The new Staind album is pretty good. That's probably going to be my muse tonight.

I want to wish Brad and Jordan Nelson a safe and successful trip to Africa. You two are amazing!! Married less than a month and you're off helping others. I can't wait to hear all about your adventure. I'm praying for all to go well.

Z Health - Finding the Lost

I found something today, something I forgot I lost. Huh?

I found my center. I found it while focusing during my Z drills today.

Let me explain. After yesterday's training, I was, shall we say, a bit sore. I had to do Wednesday's training today because I won't be able to on Wednesday. I knew that if I wanted any chance of completing the training today, I would need to Z. Brad had quite a few push presses planned.

First, I did the following:

20 Burpees - 2 Swings (16 kg)
18 Burpees - 4 Swings
16 Burpees - 6 Swings
etc. to
2 Burpees - 20 Swings

That took me 9:30. I looked at the press work on deck.

Clean & Push Press - 20 kg - 3 L, R
Clean & Push Press - 16 kg - 6 L, R
Clean & Military Press - 12 kg 4 L, R
Three rounds

Time for Z. I needed strength, physical and mental. I set my iPod for several of my new tunes - Staind "Tangled up in You" and "Believe," Shinedown "If You Only Knew," 3 Doors Down "Your Arms Feel Like Home" and "She Don't Want the World." (I need the right music for all of my activities. I'm very tied to music.) I closed my eyes and practiced the Z drills that my body told me it needed. Everything clicked. The movement, my breathing, the release. Then, the calm.

I've been running like a crazy person for weeks. My Z session chased all that tension and anxiety away. All my attention was directed toward my center. It's so hard to explain how it feels to be in the "Z Zone" except to say it is a calm release. I usually cry when I'm there. I can't help it. Today was no exception.

Now that I felt my center, I was ready to press those bells. Each lift was a joy. I was aware of my entire body; every part felt connected. Amazing!!!

I need to take the time to do this more often. There are too many times I just rush through a few Z drills and move to the next thing that is begging for my attention. I have to stop and focus on my Z. I need to keep my center close now that I found it.

Why Everyone Needs a Trainer

I would never put together a training program like this one for myself. It takes an objective outsider to put a person through the hell that is EDT - Escalating Density Training. If I had to count on myself to come up with this torture device, it would never happen. That also means I would never push myself beyond my comfort zone.

Conclusion: Hire a trainer to push you to your limits and beyond.

Here is a breakdown of the EDT fun Brad prescribed for me today.

PR Zone 1 - 15 Minutes
1. Box Jumps - 150
2. One-Leg Deadlifts w/16 kg KB - 75 per leg (150 total)

Okay - can you say spasms in the lower back. Yeeouch!


PR Zone 2 - 15 Minutes
1. Pushups - 52
2. Dips off Bench - 91

Most of the reps were completed in the first 10 minutes. After that, my arms were spaghetti. My upper body strength is almost non-existant apparently. I have a fire in my belly to change that. (I need more cowbell!) I know I'm female, but that doesn't mean I have to be such a girl!!


As if the EDT weren't quite enough, Brad threw in

High Pulls - w/ 16 kg KB
Descending ladder 10 L, R down to 1 L, R.

This took me 5:15 to complete. I could have done it faster; however, I couldn't feel my hands after the pushups and dips, so I had to rest my grip to prevent the KB from flying out of my hands.

I can't wait to see my EDT numbers after a few weeks. I am confident that I will do my RKC community proud! Hold me to task. Don't let me wuss out. Brad is going to be in Africa for a couple of weeks, so I will need you all to hold me accountable while he is gone.

Winding Down

My weekend is here. The weather was gorgeous today. My classes were fun. Jerry, the kids, and I had a fantastic meal at our favorite restaurant after I had another good training session. Here's what I did.

Circuit:
Burpee to Clean - 16 kg - 7 L, R
Swings - 20 kg - 15 reps
Clean & Press - 12 kg - 8 L, R
Walking Lunges - 10 L, R
Hindu Pushups - 8 reps

4 rounds - no rest between drills, 1 min. between rounds

My knee has felt pretty good this week. I think it is almost healed, though I don't know what I did to it in the first place. Oh well!

Now I'm ready to change into my jammies and get ready to watch O'Reilly. Did you see him chew out Barney Frank last night? I couldn't believe my eyes and ears. And in the words of Forrest Gump, "that's all I've got to say about that."

Rejuvination

Wednesday training rejuvinated me. I felt strong and exhilarated after I completed the tough training program.

3 Rounds of each "couplet"
Step-ups onto 18 inch bench w/2 12 kg bells - 8 L, R
Squats - 2 12 kg bells - 6

Rows - 16 kg - 10 L, R
Pushups - 10

Bench jumps - 12
High Pulls - 16 kg - 10 L,R

Push Press - 16 kg - 7 L, R
Tricep Dips - 10

I'm looking forward Friday's training. Today I'm off. Good thing - I'm a little sore! That's how I know I didn't wuss out. HA! ;-)