Not much to say tonight. I've had a long day of talking - 5 hours worth of lecturing. I'm officially talked out. I'm not witty, creative, philosophical, or anything. Just the facts, ma'am.
Here's my training for the day:
Circuit #1
Box Jumps - 10
High Pulls w/ 16 kg - 10 L, R
4 rounds - 30 secs between rounds
Rest - 1:30
Circuit #2
Push Press w/16 kg - 6 L, R
Tricep Dips - 10
3 rounds - 30 secs between rounds
Rest - 1:30
Circuit #3
Step Ups onto box w/ 2 12 kgs - 8 L, R
Squats - w/ 16 kg
3 rounds - 45 secs between rounds
Rest - 1:30
Circuit #4
Rows w/16 kg - 8 L, R
Pushups - 6
3 rounds - 45 secs between rounds
If you've been following my squat drama, you'll be happy to know that the squats went quite well today. I went deep, paused, pressurized, and shot up. I watched my form and am pleased with it. I just have to keep that focus on all of my squat practice. Soon I'll be squatting with a respectable size bell.
Wednesday, August 27, 2008
Monday, August 25, 2008
Look at Me!
This past weekend I finally did something I've been wanting to do for years - parasailing. My friend Tim wanted to do it as well. Beings neither of our spouses was up for the height, Tim and I flew together. Jerry and Tim's wife Angie rode in the boat and took pictures.
The experience was not at all like I expected. I expected a big whoosh and then soaring quickly to great heights. Actually, it was quiet and slow and peaceful. I could have stayed up there for hours.
What made the experience more special was that many of our friends from our condo unit went out on boats to watch. There were four boatloads of people in all. Pat and Susan took all the kids (6 of them) on our boat so they could witness the high-flying adventure. You can see our boat in the picture above. Tim and I just floated over top of them and could yell down to the kids. Good times.
Back to work today and back to training. Both felt great. Here's how my training went:
TGU to Squat and Push Press (2 times at the top of each getup)
15 L, R alternating arms
Last week I only made it to 11 each side because of my foot. This week I made all 15 with very little pain. Brad told me to just go slow, which I did. I think it took me about one minute per rep, so the entire getup session took about 30 minutes. After that it was time for snatches.
Snatch - 35 lb. KB - 8 L, R
Snatch 26 lb. KB - 12 L, R
No rest between weight changes, one minute rest between rounds, 4 rounds.
I feel more focused and mentally ready for the challenge of making myself stronger and healthier. I guess a little coasting can prepare a person for the next hill.
Friday, August 22, 2008
Left to My Own Devices
Brad's training for today looked like this:
Burpee to Clean - 16 kg - 7 L, R
Swings - 20 kg - 15
Clean & Press - 12 kg - 8 L, R
Walking Lunges - 10 L, R
Hindu Pushups - 8
Since I had no specifics on rounds or rest, I did what felt right.
I did four rounds of the drills. I rested 10 seconds between drills and 1 minute between rounds. That felt good to my body. I am working on listening to my body. This week has been hectic, so I need to be still and let my body tell me what it needs.
I'm still having foot issues. Now that I'm back to work, I have to wear shoes. They are giving me a lot of pain in my bunion. Just the pressure from shoes on the bunion makes them hurt. I can't wear my vibrams or flip flops to work, for crying out loud. I am at a loss. Maybe the all-black vibrams would work. People will just think they are ballet flats. Hmmmmmmmmm
Burpee to Clean - 16 kg - 7 L, R
Swings - 20 kg - 15
Clean & Press - 12 kg - 8 L, R
Walking Lunges - 10 L, R
Hindu Pushups - 8
Since I had no specifics on rounds or rest, I did what felt right.
I did four rounds of the drills. I rested 10 seconds between drills and 1 minute between rounds. That felt good to my body. I am working on listening to my body. This week has been hectic, so I need to be still and let my body tell me what it needs.
I'm still having foot issues. Now that I'm back to work, I have to wear shoes. They are giving me a lot of pain in my bunion. Just the pressure from shoes on the bunion makes them hurt. I can't wear my vibrams or flip flops to work, for crying out loud. I am at a loss. Maybe the all-black vibrams would work. People will just think they are ballet flats. Hmmmmmmmmm
Wednesday, August 20, 2008
Training today consisted of four mini circuits. This was fun and appealed to my love of changing it up. I would go from drill one to drill two without a pause. I rested about a minute between rounds.
Circuit #1
Box Jumps - 10
High Pulls w/ 16 kg - 10 L, R
4 rounds
Circuit #2
Clean & Push Press w/16 kg - 6 L, R alternating arms
Tricep Dips - 10
4 rounds
Circuit #3
Step Ups onto box w/ 2 12 kgs - 8 L, R
Squats - w/ 16 kg
4 rounds
Circuit #4
Rows w/16 kg - 8 L, R
Pushups - 6
4 rounds
Apparently the greasing the groove I did this summer helped with pushups. I was able to do 6 strict military after rowing my butt off. Yeah me! The squats with a measly 35 lbs did not go well. I can't figure out why I suck at squats. I always have.
Today was the first day of my fall semester. I teach 5 classes on Monday, Wednesday, Friday and have no classes on Tuesday or Thursday. Oh, and my first class is at 7 a.m. Lovely!
The kids had their first day of school as well. Here's some pics from this morning. Gotta love the first day of school pictures!!
Circuit #1
Box Jumps - 10
High Pulls w/ 16 kg - 10 L, R
4 rounds
Circuit #2
Clean & Push Press w/16 kg - 6 L, R alternating arms
Tricep Dips - 10
4 rounds
Circuit #3
Step Ups onto box w/ 2 12 kgs - 8 L, R
Squats - w/ 16 kg
4 rounds
Circuit #4
Rows w/16 kg - 8 L, R
Pushups - 6
4 rounds
Apparently the greasing the groove I did this summer helped with pushups. I was able to do 6 strict military after rowing my butt off. Yeah me! The squats with a measly 35 lbs did not go well. I can't figure out why I suck at squats. I always have.
Today was the first day of my fall semester. I teach 5 classes on Monday, Wednesday, Friday and have no classes on Tuesday or Thursday. Oh, and my first class is at 7 a.m. Lovely!
The kids had their first day of school as well. Here's some pics from this morning. Gotta love the first day of school pictures!!
Monday, August 18, 2008
Better Days Are Coming
I know they are. My training was disappointing. It has been months since I did TGUs, so I am not surprised by the outcome - feeling just plain pooped.
TGU w/ 2 Squats to Push Press
12 kg bell
5 x 3 L,R
I did 11 each side. (I was supposed to do 15 each side.) I didn't realize that my bunion still isn't healed from my little accident. Pushing up to stand sent a jolt up my foot. YeeOuch! I also felt weak and awkward, probably since I haven't done them for awhile. I also did some snatches.
Snatch w/ 16 kg - 8 L,R
Snatch w/ 12 kg - 12 L,R
4 rounds
I did the sets nonstop: 8 L, 8 R, 12 L, 12 R. Then I rested. Those actually felt pretty good. It was awesome to smoke my lungs. I'm definitely ready to head to bed tonight! Too bad I can't for four hours.
I just made up my batch of "cabbage salad" for the week. This time I used olive oil, vinegar, lime, onion, pepper, and honey for my dressing. I have to get back on track with my nutrition. That's my main focus this week. My head is making some adjustments, but my stomach doesn't like the sound of it! I will keep the following quote by RKC Franz Snideman in sight this week:
"Nothing tastes as good as being thin feels!"
TGU w/ 2 Squats to Push Press
12 kg bell
5 x 3 L,R
I did 11 each side. (I was supposed to do 15 each side.) I didn't realize that my bunion still isn't healed from my little accident. Pushing up to stand sent a jolt up my foot. YeeOuch! I also felt weak and awkward, probably since I haven't done them for awhile. I also did some snatches.
Snatch w/ 16 kg - 8 L,R
Snatch w/ 12 kg - 12 L,R
4 rounds
I did the sets nonstop: 8 L, 8 R, 12 L, 12 R. Then I rested. Those actually felt pretty good. It was awesome to smoke my lungs. I'm definitely ready to head to bed tonight! Too bad I can't for four hours.
I just made up my batch of "cabbage salad" for the week. This time I used olive oil, vinegar, lime, onion, pepper, and honey for my dressing. I have to get back on track with my nutrition. That's my main focus this week. My head is making some adjustments, but my stomach doesn't like the sound of it! I will keep the following quote by RKC Franz Snideman in sight this week:
"Nothing tastes as good as being thin feels!"
Thursday, August 14, 2008
Shifting
I'm ready to shift out of neutral. All summer I've been coasting.
1. Coasting on a lot of my training - skipping days, skipping drills2. Coasting on my nutrition - eating a good breakfast (Advocare shake), an excellent lunch (veggies and eggs), and an acceptable dinner (buffalo, grass-fed beef, salmon, chicken on the grill + a veggie or two) but then having ice cream or chocolate or a whiskey and water. I haven't lost any weight, but I haven't gained any either. Neutral.
3. Coasting on promoting myself as an RKC - I've just been too consumed with other roles I play to add one more (trainer) to the list.
Maybe "coasting" is not the most accurate term to describe my behaviors. Perhaps "resting" or "transitioning" are better terms. Perhaps I shouldn't spin everything in my life to the negative. I am who I am. Sometimes I need to back off, ponder, rejuvenate, then rejoin. Shift.
Monday marks my official shifting of gears. Back to work. New training regimen. Focused nutrition. Determination.
Vroom! Vroom!
Tuesday, August 12, 2008
Variations on a Theme
Coleslaw - or as Tracy calls it "Cabbage Salad"
This week's batch of coleslaw is a bit different. I used broccoli, carrots, cabbage, green onion, and for a twist, Chinese pea pods and fresh pineapple. For dressing, I used about 1/2 cup of organic poppyseed dressing, soy sauce, sesame oil, and the pineapple juice. That's not much dressing for a ginormous bowl of slaw. All I need is some chicken to mix in and Voila! Yummy lunch for the entire week.
This morning I did my 18 minutes of Clean & Press EDT w/ the 12 kg. I did 100 reps on each arm. That's the same as last week. I think I've maxed out on the C & P. Onto the next EDT drill! I still need to do 18 minute EDT of double swings with double squats (2 12 kg bells). That will be loads of fun!!
This week's batch of coleslaw is a bit different. I used broccoli, carrots, cabbage, green onion, and for a twist, Chinese pea pods and fresh pineapple. For dressing, I used about 1/2 cup of organic poppyseed dressing, soy sauce, sesame oil, and the pineapple juice. That's not much dressing for a ginormous bowl of slaw. All I need is some chicken to mix in and Voila! Yummy lunch for the entire week.
This morning I did my 18 minutes of Clean & Press EDT w/ the 12 kg. I did 100 reps on each arm. That's the same as last week. I think I've maxed out on the C & P. Onto the next EDT drill! I still need to do 18 minute EDT of double swings with double squats (2 12 kg bells). That will be loads of fun!!
Friday, August 8, 2008
Thursday, Friday
Thursday I did my EDT clean and presses that were left over from Wednesday and I did my zippy circuit for Friday since my Friday is - surprise, surprise - busy with no time for training.
So for the Clean & Press EDT, I did 18 minutes. I am extremely happy with my results, especially since I took a back off week last week. Two weeks ago I did 95 C & P on each arm. This week...............
100 each arm
Oh yeah, baby! In fact, the last five minutes I went nonstop. I just kept changing arms every three reps. It felt great to be able to do that many presses nonstop.
Unfortunately, I have an injury to report. It didn't even happen while training. It happened while bounding up the stairs. My sandal caught the step stopping me from moving upward. As a result, my big toe on the right foot slid ahead and jammed against the step. I don't think it's broken; however, it kept me awake all night and it's swollen. Actually what hurts is my bunion. THE VERY JOINT I HAVE BEEN WORKING SO DILIGENTLY TO ELIMINATE PAIN FROM!!!!!!
From the moment I jammed it, I have been doing my Z drills. I even did my training yesterday with the injury. The pain is better today, so I'm hopeful that by day's end I will be pain free.
Okay, I've got to go get packed for the lake. I'm also playing in a golf tournament Saturday called the Win, Place, and Show. There are 10 teams - man/woman - who all tee off on hole one and alternate shots between man/woman. Whichever team has the highest score on the hole is eliminated. That continues until there is one team left after hole nine. People can buy tickets on who they think will win it, who will place, and who will show, just like horse racing. It's a lot of fun (unless you're playing, like I am; then it's nerve-wracking having 100 people watching you play golf). And, it raises money for the golf course since the course keeps a percentage of the proceeds.
Wish me luck!!!!
So for the Clean & Press EDT, I did 18 minutes. I am extremely happy with my results, especially since I took a back off week last week. Two weeks ago I did 95 C & P on each arm. This week...............
100 each arm
Oh yeah, baby! In fact, the last five minutes I went nonstop. I just kept changing arms every three reps. It felt great to be able to do that many presses nonstop.
Unfortunately, I have an injury to report. It didn't even happen while training. It happened while bounding up the stairs. My sandal caught the step stopping me from moving upward. As a result, my big toe on the right foot slid ahead and jammed against the step. I don't think it's broken; however, it kept me awake all night and it's swollen. Actually what hurts is my bunion. THE VERY JOINT I HAVE BEEN WORKING SO DILIGENTLY TO ELIMINATE PAIN FROM!!!!!!
From the moment I jammed it, I have been doing my Z drills. I even did my training yesterday with the injury. The pain is better today, so I'm hopeful that by day's end I will be pain free.
Okay, I've got to go get packed for the lake. I'm also playing in a golf tournament Saturday called the Win, Place, and Show. There are 10 teams - man/woman - who all tee off on hole one and alternate shots between man/woman. Whichever team has the highest score on the hole is eliminated. That continues until there is one team left after hole nine. People can buy tickets on who they think will win it, who will place, and who will show, just like horse racing. It's a lot of fun (unless you're playing, like I am; then it's nerve-wracking having 100 people watching you play golf). And, it raises money for the golf course since the course keeps a percentage of the proceeds.
Wish me luck!!!!
Wednesday, August 6, 2008
Wednesday, Wednesday
Another busy day at chez Amy. First thing this morning I put in a round of EDT:
15 minutes of
Double Swings - 26 lb. bells
Double Suitcase Squats - 26 lb. bells
I did 200 double swings and 85 squats.
Holding the bells like suitcases allowed me a much better ROM and allowed me to go deeper into my squat than when I hold them in the rack position. Two weeks ago I did the squats in rack position and only got in 75 in 18 minutes. After my back off week last week, I felt I needed to be kind to my back this week. I'll see how next week goes.
I still need to get in my 18 minute EDT of Clean and Press with the 26 lb. bell, but I'll have to do it tomorrow. Today was too jam packed. After my training, I had to register the kids for school. Then, some friends of ours from the lake - Tim and Angie - stopped in for a visit with their kids. Here's a picture.
15 minutes of
Double Swings - 26 lb. bells
Double Suitcase Squats - 26 lb. bells
I did 200 double swings and 85 squats.
Holding the bells like suitcases allowed me a much better ROM and allowed me to go deeper into my squat than when I hold them in the rack position. Two weeks ago I did the squats in rack position and only got in 75 in 18 minutes. After my back off week last week, I felt I needed to be kind to my back this week. I'll see how next week goes.
I still need to get in my 18 minute EDT of Clean and Press with the 26 lb. bell, but I'll have to do it tomorrow. Today was too jam packed. After my training, I had to register the kids for school. Then, some friends of ours from the lake - Tim and Angie - stopped in for a visit with their kids. Here's a picture.
After that, I had to trek over to the middle school to give Senator Tom Harkin, Iowa, a tour of the upgrades we made to that building thanks to the half million dollar Harkin Grant our school district received. He was genuinely interested and interesting.
By then, it was supper time. The kids were running around in their swimsuits, so I had to take some pics. Check out Lauren's hair. If you look at Monday's post, you'll see her hair was pretty long. Well, yesterday, she decided it was time to go short. I almost cried when the first 8 inch snip took place. Now I'm glad she did it. It is adorable on her.
It's hard to believe in two weeks I'll be back in the classroom. That also means back to hardcore training. I have not been focused this summer. I guess it's to be expected with all the activity going on at home!
Monday, August 4, 2008
Monday, Monday
What can I say about Monday? The day did not go at all like I planned. But that's okay. My day was productive and I feel ready to call it a night.
I didn't even do my planned training. I feel lucky that I was able to train at all since I was looking for every excuse NOT to. I almost convinced myself that I should take more time off from training. Then I kicked myself in the rear end, drove to the gym, put on my new tunes (Sugarland's "Love on the Inside") and got down (literally).
Instead of the planned 20 minute snatch EDT, I did my fun circuit of mountain climbers, walking lunges, curls, tricep extensions, bear crawls, and crab walks. Before the circuit, I tried my hand at pressing the 16 kg (35 lb) bell. No problem on the right. That puppy went right up. The left needed a little push press, but I did a very slow negative. I did 10 each side. Oh, yeah baby! I was pumped after that.
In my previous post I said I was hoping to go waterskiing this weekend. Well, that didn't happen. Why? The bleepin wind! Who can ski with three foot swells? Seriously! The boat didn't even get out of the lift. Conner had a good time on his boogey board though!
Lauren was a beach bunny as usual. Check out the attitude with the shades. I'm really going to have trouble with her when she gets older. 
Yes, she really is as skinny as she looks. She's worn the same swimsuits for three summers. Get a fat cell kid! To top it off, she LOVES vegetables. What kind of mutant child is this?? At least she'll stay thin if she keeps eating the veggies as she grows.
Friday, August 1, 2008
Let the Weekend Begin!
I'm off to a golf tournament and then to the lake. It is hot, hot, hot. Iowa finally got summer! I'll be in the lake for sure. I'll probably even waterski for the first time this year. Maybe I'll get Jerry to go on the tube so I can tip him. I do that every summer. It brings me such joy to torture my husband!
I've really enjoyed my week without training. My brain needed a break so I could regroup. Next week I'll be burning up the iron. It's gonna be fun!
I've really enjoyed my week without training. My brain needed a break so I could regroup. Next week I'll be burning up the iron. It's gonna be fun!
Wednesday, July 30, 2008
Back Off
Here it is Wednesday and I haven't touch a kettlebell. I don't think I will today either. I need a back off week to let my body and mind recoup.
I have a full week of golf - Monday I did an hour's work on the driving range; Tuesday I had my league tournament, in which I placed second in my flight; Wednesday, today, I need to get in a round with my partner for a fundraiser for our golf course; and Friday I'm playing in a tournament with the hubby and a couple employees for a city's development corporation fundraiser. Whew! That's a lot of golf for me.
It has been nice to focus on something different for a short time. I think it'll make me start off next week fresh and ready to swing some iron.
In the meantime, I will be practicing my Z health and continuing my my quest to triumph over my nutrition. (Too much temptation with ice cream and Templeton Rye. Gotta clean house!) I made a trip to the natural food market yesterday and bought a load of good stuff. A few weeks ago I bought a pineapple corer. That thing is amazing! A pineapple lasts about one day in the house now! Sweet corn is in season as well as green beans. My raspberry patch is gearing up for a great crop mid to late August. There are so many yummy fresh foods available to me now. There is absolutely no reason to eat anything processed, such as the Quaker Oatmeal Squares cereal that has me under its spell right now. Step away from the box, Amy!!
I have a full week of golf - Monday I did an hour's work on the driving range; Tuesday I had my league tournament, in which I placed second in my flight; Wednesday, today, I need to get in a round with my partner for a fundraiser for our golf course; and Friday I'm playing in a tournament with the hubby and a couple employees for a city's development corporation fundraiser. Whew! That's a lot of golf for me.
It has been nice to focus on something different for a short time. I think it'll make me start off next week fresh and ready to swing some iron.
In the meantime, I will be practicing my Z health and continuing my my quest to triumph over my nutrition. (Too much temptation with ice cream and Templeton Rye. Gotta clean house!) I made a trip to the natural food market yesterday and bought a load of good stuff. A few weeks ago I bought a pineapple corer. That thing is amazing! A pineapple lasts about one day in the house now! Sweet corn is in season as well as green beans. My raspberry patch is gearing up for a great crop mid to late August. There are so many yummy fresh foods available to me now. There is absolutely no reason to eat anything processed, such as the Quaker Oatmeal Squares cereal that has me under its spell right now. Step away from the box, Amy!!
Monday, July 28, 2008
Good Stuff
What follows are my musings on some of the good stuff I've experienced recently.
1. 20 minute snatch EDT
This was a daunting challenge for sure. Snatch for 20 minutes. See how many I can get done with the 16 kg (35 lbs). I got 220 snatches, 110 each arm. That's some good stuff. The flip side was the humidity which led to................. you know it.......................
tore callouses. I went through the entire RKC weekend without tearing up my hands as much as this one 20 minute session did. I'm not complaining. I'm actually proud of my wounds. I feel broken in now!
2. Z Health drills for my feet
My big toes are getting much more mobile. I still can't move them independently in a circle, but I'm working on it. I can tell that my gait is different because I am very conscientious about my heel strike, transfer of weight, and the push off. I've decided to be brave and post a picture of my feet. I'm warning you, though; they are not pretty, especially the bunions.
They actually look better in addition to working better since I've been practicing my Z drills.
3. Listening to and trusting my body
My body was telling me I had to adjust my schedule. I have too many things on my plate to do any of them well. I decided last week to cut out the GTG and focus on my training. That helped immensely. This week I'm only training three days. Good thing since I have lots of golf to play!
4. Reading blogs
I have been following some of my blog friends closely. I can't tell you how much I enjoy connecting with everyone. I feel privileged to get a glimpse into all of your lives.
Joe Walker has started a new blog: http://www.internalfocus.blogspot.com/. I will get that on my link list soon! Tracy is in tomato heaven. Christine is finding time to swing her KB despite her father's cancer and all of the duties and roles she has to fill in her family. Doc Cheng is feeling allegiance to Batman. Kate is getting back from tri-camp and is prepping for Ironman Louisville. Craig, Kate's husband is missing his wife. Chris Wells is raising two champion weight lifters. Those boys inspire me! I could go on and on. Just know that I am lurking on all of your blogs and enjoying every minute of it!
5. Childhood milestones
Lauren lost her first tooth. She'll be seven in a month, so she was getting stressed that it hadn't happened. Now she feels like a big girl.
So this is some of the good stuff. I'm thankful for all of it and more. Just taking a minute to think about the good in my life has made my Monday start off on a positive note. I'm going to try to keep my focus on the good each day this week.
1. 20 minute snatch EDT
This was a daunting challenge for sure. Snatch for 20 minutes. See how many I can get done with the 16 kg (35 lbs). I got 220 snatches, 110 each arm. That's some good stuff. The flip side was the humidity which led to................. you know it.......................
tore callouses. I went through the entire RKC weekend without tearing up my hands as much as this one 20 minute session did. I'm not complaining. I'm actually proud of my wounds. I feel broken in now!2. Z Health drills for my feet
My big toes are getting much more mobile. I still can't move them independently in a circle, but I'm working on it. I can tell that my gait is different because I am very conscientious about my heel strike, transfer of weight, and the push off. I've decided to be brave and post a picture of my feet. I'm warning you, though; they are not pretty, especially the bunions.
They actually look better in addition to working better since I've been practicing my Z drills.3. Listening to and trusting my body
My body was telling me I had to adjust my schedule. I have too many things on my plate to do any of them well. I decided last week to cut out the GTG and focus on my training. That helped immensely. This week I'm only training three days. Good thing since I have lots of golf to play!
4. Reading blogs
I have been following some of my blog friends closely. I can't tell you how much I enjoy connecting with everyone. I feel privileged to get a glimpse into all of your lives.
Joe Walker has started a new blog: http://www.internalfocus.blogspot.com/. I will get that on my link list soon! Tracy is in tomato heaven. Christine is finding time to swing her KB despite her father's cancer and all of the duties and roles she has to fill in her family. Doc Cheng is feeling allegiance to Batman. Kate is getting back from tri-camp and is prepping for Ironman Louisville. Craig, Kate's husband is missing his wife. Chris Wells is raising two champion weight lifters. Those boys inspire me! I could go on and on. Just know that I am lurking on all of your blogs and enjoying every minute of it!
5. Childhood milestones
Lauren lost her first tooth. She'll be seven in a month, so she was getting stressed that it hadn't happened. Now she feels like a big girl.
So this is some of the good stuff. I'm thankful for all of it and more. Just taking a minute to think about the good in my life has made my Monday start off on a positive note. I'm going to try to keep my focus on the good each day this week.
Thursday, July 24, 2008
Zippedy Do Da
I had a zippy workout today. I got in; I got out; I got a good session. There were three mini-circuits that I zip through:
Squat Jumps x20 yards
Backwards Bear Crawl x20 yards
Backwards Bear Crawl x20 yards
30 seconds between rounds – 4 rounds
2 hand Swings x15
Mountain Climbers x20 per leg
30 seconds between rounds – 4 rounds
Renegade Rows x6 per arm
Crab Walk x20 yards
30 seconds between rounds– 4 rounds
I don't rest between exercises, and I rest a mzximum of 30 seconds between rounds. This is a fun workout because I'm jumping around like a kid and I don't have to think about every move, except the renegade rows.
So, I have a confession: I have done NO GTG this week. I've felt completely overwhelmed and have struggled to even get in all of my training each week. Something had to give, so I decided to forego the GTG. My brain just isn't positioned for pistols, pullups, and pushups. Brad - I need some advice here on whether or not to take a break on these.
Change in topic------------
The weather has not cooperated with me the last two days so I have not been able to get in a Harley ride. Insert sad face. Last week I got a ride in with my friend Dave. He snapped a picture of my bike after the ride. Here it is. Notice the crash bars and riding pegs - those were my birthday present this year! 
If you're not up on Harley-Davidsons, this is a Softail Deluxe. It has an 88 cubic inch (1450 cc) engine. It came equipped with a stacked exhaust (two pipes on one side), but I split the exhaust so there is a pipe on each side and put on Screamin Eagle pipes for a nice rumble. Doing that made my bike pretty unique. I LOVE LOVE LOVE my bike. There isn't a different one I'd rather have. I'm planning on going to Sturgis again this year, but I'll have to see if it works out.
Wednesday, July 23, 2008
Tuesday's Training
Clean and Push Press - 16 kg - 10x3 l,r
30 seconds between sets
Circuit:
Mountain Climbers x25 per leg
Walking lateral lunges x15 yards per leg
Bicep Curls - 20 lb. dumbbells x6 per arm
Tricep Extensions over head - 25 lb. dumbbell x 10
Bear Crawls x20 yards
Crab Walk x20 yards
4 rounds of this circuit. No rest between drills. 30 seconds rest between rounds
This is the same circuit I've been doing for several weeks. I try to rest less, push myself more each week.
On the C & PP, I'm noticing that I need less of a push to complete the press. Maybe next week Brad will have me do some straight presses with the 16 kg to see how that goes?????
30 seconds between sets
Circuit:
Mountain Climbers x25 per leg
Walking lateral lunges x15 yards per leg
Bicep Curls - 20 lb. dumbbells x6 per arm
Tricep Extensions over head - 25 lb. dumbbell x 10
Bear Crawls x20 yards
Crab Walk x20 yards
4 rounds of this circuit. No rest between drills. 30 seconds rest between rounds
This is the same circuit I've been doing for several weeks. I try to rest less, push myself more each week.
On the C & PP, I'm noticing that I need less of a push to complete the press. Maybe next week Brad will have me do some straight presses with the 16 kg to see how that goes?????
Monday, July 21, 2008
Monday's Training
When I opened up my training schedule from Brad yesterday, I was apprehensive. He increased my time on the EDT. Yikes!!! After reconsidering today, I decided this was a good thing. It would increase my conditioning and my strength. I need to push myself on some of the basics so that I have a good foundation for the more advanced drills such as pistols and pullups. I'll never be able to do those if I don't have the strength or if I'm not at my ideal bodyweight. Time to revisit my goals!!
So, with my attitude adjustment, away I went:
EDT Zone 1 - 18 minutes
1. Double Swings - 12 kgs
2. Double Squats - 12 kgs
If you read last week's posts, you know that I've been struggling with squats. I haven't even been doing many with the double 12 kgs bells. I've mainly been doing bodyweight squats on this EDT round. Today, I am happy to report, ALL of my squats were double 12 kgs. ALL OF THEM!! How many did I do?
74 Double Squats
270 Double Swings
Okay, so 74 in 18 minutes isn't great, but it's a start for me. And, I did 74 while doing 270 double swings (in sets of 10). I'd do 10 swings, 3 squats, 10 swings, 3 squats, take a break. Start over. 18 minutes.
EDT Zone 2 - 18 minutes
1. Clean & Press Left - 12 kg (26 lbs.)
2. Clean & Press Right - 12 kg
Last week I believe I did 71 each arm in 15 minutes. This week in 18 minutes I did
95 each arm - 190 total
I'm pretty happy with that. That's slightly more than 10 per minute. I would do sets of 4 each arm, 3 each arm, 3 each arm, rest, start over. Toward the end I did sets of 2 each arm. My goal was to rest as little as possible. We'll see where I go next week with these numbers.
So, with my attitude adjustment, away I went:
EDT Zone 1 - 18 minutes
1. Double Swings - 12 kgs
2. Double Squats - 12 kgs
If you read last week's posts, you know that I've been struggling with squats. I haven't even been doing many with the double 12 kgs bells. I've mainly been doing bodyweight squats on this EDT round. Today, I am happy to report, ALL of my squats were double 12 kgs. ALL OF THEM!! How many did I do?
74 Double Squats
270 Double Swings
Okay, so 74 in 18 minutes isn't great, but it's a start for me. And, I did 74 while doing 270 double swings (in sets of 10). I'd do 10 swings, 3 squats, 10 swings, 3 squats, take a break. Start over. 18 minutes.
EDT Zone 2 - 18 minutes
1. Clean & Press Left - 12 kg (26 lbs.)
2. Clean & Press Right - 12 kg
Last week I believe I did 71 each arm in 15 minutes. This week in 18 minutes I did
95 each arm - 190 total
I'm pretty happy with that. That's slightly more than 10 per minute. I would do sets of 4 each arm, 3 each arm, 3 each arm, rest, start over. Toward the end I did sets of 2 each arm. My goal was to rest as little as possible. We'll see where I go next week with these numbers.
Sunday, July 20, 2008
Just Some Pics
Conner with Penny, sporting his new glasses.
Lauren jumping off the dock.
Kayla, Lauren, Kandi having a great time swimming.
Penny sitting still for 2 seconds.So there was my weekend in photos. Only one month of my summer break. Where has the time gone????
Thursday, July 17, 2008
Thursday's EDT
EDT Zone 1:
Double Swings - 12 kgs
Squats
I did 200 swings and 100 squats in 15 minutes. Last week I did 110 swings and 108 squats. How did I increase my numbers? I did sets of 10 double swings and 5 squats. I had thought I had to do the same number of each drill, but Brad straightened me out on that.
I'm experiencing technical difficulties with the squats. I am supposed to perform the squats with double 12 kg KBs; however, after 3 sets, I had to switch to bodyweight squats. Looking back, that was a bad decision. I should have picked up one, lighter KB (16 kg perhaps) and continued squatting with less weight. Or, I could have lowered the number of reps per set.
These squats have been plaguing me for weeks. I can perform bodyweight ATG squats easily, but when I add any weight, I lose tension in the bottom of the squat. My entire pelvis area feels almost numb. I'm not transferring tension properly. I need to get this figured out.
EDT Zone 2:
Clean & Press Left - 12 kg
Clean & Press Right - 12 kg
I did 71 left and 71 right (142 total) in 15 minutes this week, up from 70/70 (140 total) last week. I had to really push to get 142. Feeling a bit fatigued.
I've really been working my Z for my feet and I'm seeing and feeling good results. I'm walking differently, which gave me sore leg muscles for a few days. That has subsided, though. I'm also adjusting to my new eyesight. Everything has healed well and I am sooooooo very pleased with the result. I never thought I would ever be able to see as well as I do. It's truly amazing!
Double Swings - 12 kgs
Squats
I did 200 swings and 100 squats in 15 minutes. Last week I did 110 swings and 108 squats. How did I increase my numbers? I did sets of 10 double swings and 5 squats. I had thought I had to do the same number of each drill, but Brad straightened me out on that.
I'm experiencing technical difficulties with the squats. I am supposed to perform the squats with double 12 kg KBs; however, after 3 sets, I had to switch to bodyweight squats. Looking back, that was a bad decision. I should have picked up one, lighter KB (16 kg perhaps) and continued squatting with less weight. Or, I could have lowered the number of reps per set.
These squats have been plaguing me for weeks. I can perform bodyweight ATG squats easily, but when I add any weight, I lose tension in the bottom of the squat. My entire pelvis area feels almost numb. I'm not transferring tension properly. I need to get this figured out.
EDT Zone 2:
Clean & Press Left - 12 kg
Clean & Press Right - 12 kg
I did 71 left and 71 right (142 total) in 15 minutes this week, up from 70/70 (140 total) last week. I had to really push to get 142. Feeling a bit fatigued.
I've really been working my Z for my feet and I'm seeing and feeling good results. I'm walking differently, which gave me sore leg muscles for a few days. That has subsided, though. I'm also adjusting to my new eyesight. Everything has healed well and I am sooooooo very pleased with the result. I never thought I would ever be able to see as well as I do. It's truly amazing!
Monday, July 14, 2008
Back to Snatching - Finally!!!
It's been 3 weeks since I've snatched a kettlebell. WTH? Brad had me swinging only to build up my EDT. This week I get to snatch one day. Today was the day. Here's how it went:
EDT - 15 minutes
1. Snatch left - 16 kg (35 lbs)
2. Snatch right - 16 kg
I did sets of 10 each arm and ended up with a measly 180 snatches (90 each arm). I think I did 130 in the first 10 minutes and then needed more time to recoup between the last sets.
I really hope those numbers improve next week! I have nowhere to go but up! Does anyone know how many I would need to do for the 10 minute SSST?
After the EDT, I did my GTG for pistols and pushups. I felt weak on the pushups. I was supposed to do another round of EDT consisting of double bent rows and burpees, but I was shot from the snatches and GTG. Plus, I had to shoot a round of golf. I hate it when I don't finish my training!!
After golfing, I did take the dog for a walk. I ended up running for about 10 minutes to make up for the missed EDT. I hadn't run in about 7 months. It felt pretty good. Not good enough to start doing it regularly though, LOL!!! My feet aren't ready for that. They are getting better every week. That reminds me; I need to do my Z drills yet. Oooops!
Hey, check out Brad Nelson's latest blog. He gives the "Duct Tape" speech. You know, the one that got me off my bad-eating ass and on the healthy eating highway. Good stuff there, especially if you need a kick in the pants.
EDT - 15 minutes
1. Snatch left - 16 kg (35 lbs)
2. Snatch right - 16 kg
I did sets of 10 each arm and ended up with a measly 180 snatches (90 each arm). I think I did 130 in the first 10 minutes and then needed more time to recoup between the last sets.
I really hope those numbers improve next week! I have nowhere to go but up! Does anyone know how many I would need to do for the 10 minute SSST?
After the EDT, I did my GTG for pistols and pushups. I felt weak on the pushups. I was supposed to do another round of EDT consisting of double bent rows and burpees, but I was shot from the snatches and GTG. Plus, I had to shoot a round of golf. I hate it when I don't finish my training!!
After golfing, I did take the dog for a walk. I ended up running for about 10 minutes to make up for the missed EDT. I hadn't run in about 7 months. It felt pretty good. Not good enough to start doing it regularly though, LOL!!! My feet aren't ready for that. They are getting better every week. That reminds me; I need to do my Z drills yet. Oooops!
Hey, check out Brad Nelson's latest blog. He gives the "Duct Tape" speech. You know, the one that got me off my bad-eating ass and on the healthy eating highway. Good stuff there, especially if you need a kick in the pants.
Thursday, July 10, 2008
Thursday and Friday's Training
I did Thursday and Friday's training on Wednesday and Thursday since I will be gone on Friday. Yep, I finally planned ahead!
Here's what I did Wednesday:
Squat Jumps x20 yards
Backwards Bear Crawl x20 yards
30 seconds between rounds – 4 rounds
2 hand Swings x15
Mountain Climbers x20 per leg
30 seconds between rounds – 4 rounds
Renegade Rows x 6 per arm
Crab Walk x20 yards
30 seconds between rounds– 4 rounds
I do not rest between exercises in these mini-circuits, just the 30 seconds between rounds. I love this workout!!
Here's what I did Thursday:
EDT - 15 minutes
1. Double Swings w/ 12 kgs
2. Squats
Do as many as I can in 15 minutes. Try to beat my numbers from last week.
I did 110 double swings and 108 squats this week. Up 5 each from last week. The squats are killing me. I could do more of the swings, but I know I have to try to match the squat numbers.
EDT - 15 minutes
1. Clean & Press Left - 12 kg
2. Clean & Press Right - 12 kg
Do as many as I can in 15 minutes.
I did 70 on each side, up from 60 each side last week. I am absolutely amazed at how quickly my pressing strength is developing. I finally found the right groove AND Brad taught me how to use relaxation and tension properly. Now that 12 kg just flies up. 140 in 15 minutes. Not bad if I do say so myself!
I am super duper happy because I got to go for a good Harley ride today. The weather was perfect! We have been fortunate in NW Iowa to have such nice weather in July. June was unusually cold, but July has been beautiful.
Here's what I did Wednesday:
Squat Jumps x20 yards
Backwards Bear Crawl x20 yards
30 seconds between rounds – 4 rounds
2 hand Swings x15
Mountain Climbers x20 per leg
30 seconds between rounds – 4 rounds
Renegade Rows x 6 per arm
Crab Walk x20 yards
30 seconds between rounds– 4 rounds
I do not rest between exercises in these mini-circuits, just the 30 seconds between rounds. I love this workout!!
Here's what I did Thursday:
EDT - 15 minutes
1. Double Swings w/ 12 kgs
2. Squats
Do as many as I can in 15 minutes. Try to beat my numbers from last week.
I did 110 double swings and 108 squats this week. Up 5 each from last week. The squats are killing me. I could do more of the swings, but I know I have to try to match the squat numbers.
EDT - 15 minutes
1. Clean & Press Left - 12 kg
2. Clean & Press Right - 12 kg
Do as many as I can in 15 minutes.
I did 70 on each side, up from 60 each side last week. I am absolutely amazed at how quickly my pressing strength is developing. I finally found the right groove AND Brad taught me how to use relaxation and tension properly. Now that 12 kg just flies up. 140 in 15 minutes. Not bad if I do say so myself!
I am super duper happy because I got to go for a good Harley ride today. The weather was perfect! We have been fortunate in NW Iowa to have such nice weather in July. June was unusually cold, but July has been beautiful.
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