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! ;-)

Frustration = Good Training

I put all of my energy into having a kick butt training session. I left my frustration in the bells. Release. Out of the negative came much positive.

Here's what I did to get rid of my negative energy:

TGUs - 5 x 4 L, R w/ 12 kg
Swings - 4 x 30 L, R w/ 20 kg

I found that if I didn't take a large step back on the TGUs that they didn't bother my knee too much. It took me over 20 minutes to do them, but I got r done!

For the swings, I did 30 L, rest 20 secs, 30 R, rest one minute. I did that four times for 240 swings with the 20 kg!!!! That really worked my grip and got my heart pumping.

I feel like I could take on anybody right now, including my own self-doubt. I'm tired, but I'm exhilarated all at the same time. I pushed myself to do some demanding training. ROAR!!!

Wednesday's training went like this:

Squat Jumps - 10
High Pulls - 12 L, R w/16 kg
3 times w/ 30 secs rest between

Push Press - 6 L, R w/16 kg
Tricep Dips - 10
3 times w/ 30 secs rest between

Step Up onto 18 in. bench - 5 L, R w/ double 12 kgs
Squats - 8 w/ 16 kg
3 times w/ 30 secs rest between

Rows - 8 L, R w/ 16 kg
Pushups - 6 military

All in all, I felt good during the session. However, my left knee gave out during push presses. This morning it feels "tweaked" for the fourth day. I did squats fine, but the steps ups were shaky at best on the left side. I must have twisted that knee or something.

*********************

On Tuesday I gave two sessions introducing kettlebells to my colleagues at the college. About 35 employees came over their lunch hour to learn about the benefits of kettlebell training. Then I gave them all a little preparation work - face the wall squats, hinging, sumo deadlifts. Then they got to do some swings. It was so much fun watching these folks -from 25 to 55 - pick up a kettlebell and have a taste of my passion. I was proud that they tried it out with such enthusiasm. Kb training may not be for all of them, but they gave it a try. Many are interested in attending classes. Our college is building a new wellness facility, so that will work out perfectly to offer classes on campus. I will be working to make that happen.

I'm off to work now. I get a massage this afternoon! Then I have play practice tonight. Run, Run, Run!! Gotta keep busy!

Training Surprises

Several things took me by surprise during my training today. Let me make a list.

1. My left knee gave out on my first round of TGUs. WTH??? I almost had a cast iron hat. I didn't hurt my knee, so I don't understand why it kept giving out. So, I Z'd the knee. Well, actually I Z Healthed my right elbow for my left knee. Then I did some ATG squats. It felt much better, but I didn't want to press my luck. Time to edit the training program for the day.

2. I did 5 rounds of 4 push presses L, R with the 16 kg. After the third round, I was feeling very strong, so I picked up the 20 kg and did 3 rounds of 2 L, R with that bell. I don't think I've ever done a push press with the 20 kg. Surprise!!

3. While doing my push presses, I noticed a couple of college students playing around with my kbs. They were touching my bells without permission. Panic! Panic! I heard one say "Those things are Russian. I've seen those in a movie." Another one was swinging my Russian Red 16 kg. Pardon me. I'm a certified kettlebell trainer. If you would like, I could show you how to swing that to get maximum results. BTW, my name is Amy. Do you want to bring that kettlebell into the Tae Kwon Do room and have me get you started?

Two scurried away, but one curious cat hung around. "Okay. I'm supposed to do some cleans and snatches," he says as he opens his issue of Muscle and Fitness. He follows me into the TKD room. I talk about hip thrust and force generation. He picks up the 12 kg and snatches it, bent armed with a thud to his wrist. That's pretty good hip thrust. Now, lock out your arm at the top. Two reps later, he's pretty darn good. He's done snatches with a barbell, but never a kb. He's intrigued. He played football and has lifted weights for many years. Now he's in the powerline program. He's a naturally physical guy.

He returns to the TKD room four more times to snatch the 20 kg. While he does that, I do the following:

Snatch - 16 kg, 12 L then 12 kg, 10 L
rest 20 seconds
Snatch 16 kg, 12 R then 12 kg, 10 R
Rest 1:30
4 rounds

The guy can't quit asking about kb training. His friends wander in and out giving him shit. He ignores them. I like him already. He wants to know when I'll be back, when he can use the kbs again. Wednesday. That'll work. He's got to do triceps and biceps on Tuesday anyway. Uhggggg! Okay, baby steps. Rome wasn't built blah blah blah.

It was still a surprise to find a young man eager to pick up the kb and learn more, even if his friends gave him a hard time.

3. Third surprise - I did windmills to end up my training. 3 rounds of 5 reps L, R with the 16 kg. That was shocking that I could do that many with such ease with the 16 kg considering it's been months since I've done a windmill.

**********************

Tomorrow I'm presenting at a Lunch and Learn at my college. My pickup is loaded down with every kb I could get my hands on. I'm going to get a workout just hauling all of those puppies into the college!

Thanks Julie and Katie for loaning me your kbs. I will bring them back safe and sound!

50 with 35

VO2 Max

15:15

5 rep cadence

16 kg kettlebell (35 lbs.)

50 sets

After 40 sets I really wanted to stop, but I pushed myself. I had to make it. I had to prove to myself I was capable. I probably could have made it to 60 sets, but I was running out of time.

That's been the story of my week. I've been meeting myself coming and going. By the time I got to Des Moines on Tuesday, I was shot. Four nonstop hours driving alone is too much for me. I can travel all day if I'm the passenger, but driving makes me sooooooo tired.

Wednesday I had 10 hours of meetings. I was in no shape to do training. My brain was exhausted. Thursday I had fours hours of meetings and then the four hour drive home. Done. Finished. No way I'm touching a KB.

Sorry Boris! I would have loved to take you up on your offer to train, but it just wasn't going to happen. I'll be back in November for the IASB convention. I'll see if I can break away to get in some training with you.

I'm off to watch Greta on Fox News and then it's bed for me. Tomorrow - soaking up the sun!

Oh, here's a couple of pics of Lauren from her birthday. She's too stinking cute for words!

Webkinz characters on her cake.

New shirt - such a poser!

I'll Be Back!!!

I'm heading to Des Moines for the Iowa Association of School Boards board meetings today. I'll be driving (270 miles one way) or in meetings until Thursday night. (I represent nine counties in NW Iowa on the IASB board of directors. I've also been a director on my local school board for nine years. The IASB director position is one I've been filling for the past year.)

Never fear! I will be training in my hotel room. Brad gave me a sweet bodyweight circuit custom made for hotel rooms. I'll be jumping on the bed (YIPPEE!!!!) and doing burpees and hindu pushups. I'm even going to throw in a KB and do a VO2 max snatch session.

I'm still available by phone, email, and facebook on my crackberry. I can check in on all of your blogs as well from my phone.

Look for a post by me by the weekend. Later!

60 - 7 - 1

60
It had been a long, long time since I did a V02 Max session, probably four months. So, today was the day. I threw my training schedule out the window (figuratively) and set out with my 12 kg bell and the Gymboss.

15:15 protocol
7 reps w/26 lb. KB

My initial goal was 50 sets (25 minutes). When I hit 50, I felt pretty good, so I decided to keep going to 60. I'm glad I did. It felt fantastic and I was really sweating. Love that!!!

I didn't know if Gymboss was going to make it, though. He needs new batteries. I've had him over a year and haven't had to replace the batteries. I'd say he did pretty good. He made it to 60, but barely. I stopped for his sake, of course. ;-) lol

7
My baby girl turns 7 tomorrow. Seriously, where does the time go? It's crazy.

1
I must congratulate Brad Nelson and his new bride Jordan on one week of wedded bliss. They were married last week and should be getting home from Hawaii. I wish you two a lifetime of joy as you discover all that life has to offer you together.

Fresh

Come to Mama you sweet little berries. I've been waiting for you all summer!
My raspberries are finally starting to ripen. Soon I will be drowning in raspliciousness. And look at the size of them! I've been picking about 2 cups every two days, but there are gazillions lurking on the bushes patiently ripening.

I don't raise a garden (my favorite dentist does, so I buy from him) but I do have a huge raspberry patch. My grandma always had them and I would help her pick (eat) them every year. When I moved into her house, I HAD to resurrect the raspberries. I have hundreds of thriving bushes. I usually get three different crops from July through September. This year wasn't hot enough to have the July/August berries. However, the September berries seem very happy. Happy raspberries = Happy Amy.


Last week I took Tracy Reifkind's advice and made some soup with the veggies I had in the fridge. I sauteed some onion and garlic in olive oil. Then I cut up zucchini, broccoli, and cauliflower and put that in the pan and filled with organic chicken stock. I let that cook for an hour and pureed it. OMG!! Is that ever good and easy schmeezy, lemon squeezy. The kids even like it.All I have left is one, little bowl for work tomorrow. Look at those tomatoes and that yellow squash! (Both from the gardening dentist.) I really am in fresh produce heaven!

Invincible

or How to Snatch Your Butt Off - HARDSTYLE!!!

Got back into the swing, or should I say snatch of things, today. Here's what my training looked like:

TGUs - 5 x 3 L, R w/12 kg

Snatch - 12 L w/16 kg to 10 L w/12 kg
rest 20 secs
Snatch - 12 R w/16 kg to 10 R w/12 kg
rest one minute
3 Rounds

Finished with a snatch test - 19 L, 19 R w/ 16 kg

Finishing with 38 snatches after 3 rounds of 44 snatches was a killer. It was almost worse than the grad workout at my RKC. I really wanted to push myself, though. I wanted to prove to myself that I could do it. Now I feel invincible!

The Light Bulb Came On

or How I Figured Out Why I Couldn't Complete My Strength Training Thursday.

My son came home sick yesterday. Feverish, sore throat, and weak. Weak. WEAK! Hey, that's how I've been feeling. I had chills yesterday and felt weak. Thursday I couldn't do any push presses or military presses. I was quite concerned about my loss of strength.

Yesterday I made it through all four rounds of my circuit, but I REALLY had to push myself to do it. I couldn't figure out what was wrong with me. At one point I sat down and just held my head in my hands. Why did I feel so weak?

When I got home to a sick boy, the light bulb came on. I tuned in to my body. How was I feeling? I had the chills, I was tired, and I just felt drained. Ding, Ding, Ding!!!! Amy gets the award for blonde moment of the week!

It's been sooooooo long since I've been sick that I didn't even recognize it. No one in my family had as much as a sniffle all last year. No sick days from work for Jerry or me, and no sick days from school for either kid.

Our family's healthy lifestyle really pays off. Today I have a slight headache and I'm tired, but I'm up and functioning. I won't be doing any training, but I went through all of my daughter's clothes to determine what fits and what doesn't already this morning. Last night I went through all of mine. I weigh 20 lbs. less this fall as compared to last fall, so none of my clothes fit. That's a shame!

Guess what I'm doing this afternoon? Banana Republic, here I come!

Improvising

or how to train when you feel too weak to do what Brad has ordered you to do.

Yesterday I was slated to do four circuits, 4 times each. I started well completing the following:

Circuit 1:
Squat jumps - 10
High Pulls - 12 l, r w/ 16 kg
4 rounds, 30 secs between rounds

Circuit 2:
One arm rows - 8 l, r w/16 kg
Military Pushups - 6
4 rounds, 30 secs between rounds

So I was supposed to do some push presses w/ the 16 kg, but I was weak, weak, weak. I tried substituting 12 kg MP, but that didn't feel much better. I was also supposed to do some squats, but I wasn't feeling those either. Do you ever get that where certain drills feel impossible? You just want to give up and go home? That's where I was yesterday.

I knew that I couldn't just stop, though. I had to salvage the training session. So I asked my body, "Body, what do you need? What sounds like fun?" The answer came loud and clear.

SWINGS!!!!

Elevate the heart rate and burn some cals.

So, I decided to see if I could do 100 one-handed swings nonstop with the 16 kg. Off I went.

20 L
20 R
20 L
20 R
10 L
10 R
It took me 2:30 to do those 100. HR was 150. I rested 1:00. Then

20 L
20 R
20 L
20 R
10 L
10 R
It took 2:30 again! HR was 160 I rested 1:30. Then

20 L
20R
10 L
10 R
10 L
10 R
10 L
10 R
10 L
10 R
That also took 2:30. I didn't take my HR. I was done.

It felt good to smoke my lungs and see that I could do high volume work without much rest. Today I have a longer circuit on the docket. I hope my strength is back. If not, I'll swing, swing, swing again.