Shift Happens

I've had a few shifts in the past few weeks.  Some changes, albeit small ones, have occurred.  In retrospect, the small changes have allowed me to change trajectory, which has led to a break from routine thinking and actions.

This caused some distress at the time.  For example, throughout March and early April, I was traveling a lot and performing in a local theater production.  All of this had impeded my ability to train consistently.  When the chaos of traveling and performing slowed, I injured my wrist.

Add to that a crazy number of papers to grade, assessments to develop, and a few projects to orchestrate at work, and I have found myself experiencing overload without my usual training there to work out my stress.

All of this has provided me the opportunity to take actions based on the data and to see the results of those actions.  I've seen myself stay calm even though I couldn't train.  I've even decided not to train, even though I've had the time, without feeling guilt.  That is a new one for me.

I've watched first-hand as the world did not come crumbling down because I didn't move over 100,000 lbs. in a week.  I'm really quite shocked at my serenity about it all.

I'm learning more about myself that allows me to take some risks, try some new paths.  As a result, I find my thought processes are shifting.

My thinking can consume me.  I get so wrapped up in my internal workings that I often tune out the external stimuli right in front of me.  Every time I look externally to guide my decisions and get out of the spiraling inward focus, I do better.

Every time I do better, I become better at making changes that are positive.  I can't wait until the newest Gym Movement course Bio Psychology.  Yeah, I'm going to totally eat all of that up.

And come back for seconds and thirds.  Can't wait to see what Frankie Faires is cooking up in Movement Kitchen!

A Little Poetry

One of my favorite cartoon strips has been The Far Side.  Remember those? The following Far Side strip has stuck with me for a couple decades.  I believe I first came across it in college.  As an English major and poet, I found it particularly hilarious. 

Imagine a cow's deepest desires.  Now imagine if that cow could express those desires. That, my friends, is "Cow Poetry:"

Honestly, does it get any better than this?

After what happened to me last week, I feel compelled to write my own poem in the tradition of "Cow Poetry."

Distant Bells

The kettlebells call to me.

Their black smoothness seduces my heart.

Oh how I want to snatch and swing.

Oh how I want to clean and press.

Alas, I cannot.

Damn the Cheer bottle!

Damn the Cheer bottle!

Huh?  Cheer bottle?

Yep.  I pushed through the elements of effort when trying to open a bottle of Cheer detergent.  (I swear the thing was super glued shut.)  As a result, I messed up my right wrist. 

I didn't think it was so bad, just a little strain on it.  Then I moved furniture this weekend - mattresses, a couch, tables, recliners, chairs, totes full of household items.  Yeeeee Ouch!!!!!!!!

So, I'm forced to rest my wrist.  That means non-specific movement for me for awhile.  I've been doing some contra-specific movement, which has definitely helped.

Alas! I've learned to be aware of the elements of effort in everyday life as well as in the gym.  Damn the Cheer bottle!

What! No Swings?

Today was the first day in a long time swings did not test well.  Bummer!  I was hoping for a large poundage moved today.  Body weight drills were all the rage with my ROM today. 

Circuit - 4 Rounds - 22 min. 30 secs 

Overhead Lunges - 12 kg 
Left - 32 reps
Right - 32 reps

Jumping Squats  

60 reps

1 Leg TRX Pushups 

40 reps

1 Leg TRX Squats 

Left - 32 reps
Right - 32 reps

1 Arm Inverted TRX Rows
Left - 40 reps
Right - 40 reps

Tomorrow there will be no training.  I'll shoot for Thursday again.  Perhaps I'll get to swing big then!

Sunday Fun Day

My bootcamp gang and I got together again for another fun training session on Sunday.  Two of the guys in the group are in a local weight loss competition.  They are looking so good!  So far, they are in second place for weight loss and third for activity minutes. 

We did a deck of cards workout using four movements that tested well.  Eights were wild cards, as were jokers.  When a wild card comes up, we do an animal or primal movement.

Diamonds - Swings - 170 lbs. 
87 reps = 14,790 lbs.

Hearts - Pushups 
87 reps = 6525 lbs. 

Clubs - Rows - 16 kg 
87 reps each arm = 6090 lbs.

Spades - Burpees  

87 reps = 6525 lbs.

Wild Cards - Animals / Primals  

40 yards of bear crawl, crabwalk, bunny hops, lizard crawls
30 seconds of planks, mountain climbers, pike jump to jump up, falls
175 reps of slalom jumps

Obviously, we put the wild cards back in the deck and did them more than once.  This deck took us 45 minutes to complete.  I moved nearly 34,000 lbs. with the regular drills.  Add the animals and primals and I'm over 40,000 lbs.

That 45 minutes made my whole week.  I needed that workout to feel like myself again.  Thanks to the gang!

On With the Show - This Is It

Overture. Light the lights.  This is it.  We'll hit the heights.

Opening night of the play.  Let the fun begin! I got in a quick training session after work, so now I am ready. 

Circuit - 12 Rounds - 25 minutes

I alternated Swings with other drills.  I'd do 15 swings followed by a set of another drill.  Here's the final tally.

Swings - 170 lbs. 
180 reps = 30,600 lbs. 

1 Arm Rows - 20 kg (44 lbs.) 
Left - 18 reps, Right - 18 reps = 1584 lbs. 

Reverse Lunge to High Kick

Left - 30 reps, Right - 30 reps 

1 Leg Pushups 
36 reps

Windmills - 16 kg (35 lbs.)
Left - 24 reps, Right - 24 reps = 1680 lbs.

The Play's the Thing

Whereby I'll spend five nights this spring. 

This is the week of performance for the play I'm in.  Tuesday-Saturday.  It's so fun, but so time-consuming.  Once Saturday gets here, I'll be wishing it were Tuesday again.  *Sigh* 

I did squeeze in a quick training session today.  I'll be happy if I can get in a couple more this week. 

Burpee - Swing  Circuit - 17 minutes

1. Burpees - 100 reps

2. Swings - 170 lbs. - 150 reps

The Common Denominator

I did it! I snuck in another training session today. Movement is keeping me sane these days, fo sho!

As I review my training log, I see that there is a common denominator in today's training. That number is 7. Here's how it went:

Circuit - 7 Rounds

1. Swings - 170 lbs.
14 sets
150 reps = 25,500 lbs.

2. Pike Jump to Jump Up
7 sets
49 reps = 4900 lbs.

3. Rows - 20 kg (44 lbs.)
7 sets
Left - 49 reps, Right - 49 reps = 4312 lbs.

I know; not every number is divisible by 7. Many were, though, and I thought that was pretty cool.

I hope I get to sneak in some training again tomorrow. It would be great to move as many days as possible this week since next week I'm performing in a local theater production every night in addition to working every day. I'll be glad when it is April 10.

Holy Hiatus

Forgive me readers. It has been 6 days since my last update.

Where have the days gone? Well, four were spent traveling and in meetings. Two were spent with life and work. The next few weeks will be sporadic as well.

I don't sweat it, though. I'm making choices that keep me in a good state. For instance, today I was experiencing the symptoms of being over-committed. I recognized it and got my butt moving. Movement was better than lying down in a quiet room. (Yes, I tested it.) Now all the signals of stress are gone. From distress to eustress using tested movement.

I did a fun circuit today with my 9 year old daughter by my side. Bonus!

Circuit - 4 Rounds - 24 min. 30 secs
1. One Leg Pushup
48 reps total

2. Reverse Lunge to High Kick
Left - 48 reps, Right - 48 reps total

3. Push Press - 16 kg (35 lbs.)
Left - 24 reps, Right - 33 reps total

4. Sumo Squat to Knee Up
80 reps total

5. Windmills - 16 kg (35 lbs.)
Left - 32 reps, Right - 32 reps total

3 of 2 on 3-22

I did three rounds of two circuits today for a quick training session.

Circuit #1 - 3 Rounds - 9 min.
1. KB Press - 12 kg
Left - 21 reps, Right - 24 reps

2. Windmill - 16 kg
Left 21 reps, Right - 21 reps

Circuit #2 - 3 Rounds - 16 min. 30 secs
1. Swings - 150 lbs.
120 reps

2. Reverse Lunge to High Kick
Left - 30 reps, Right - 30 reps

3. 1/2 Pistol to Pike Press
Left - 15 reps, Right - 15 reps

4 Times as Fun

Today I got to train with the boot camp bunch again. We did four mini circuits. It was a great workout. I needed this kick in the pants. I actually broke a sweat today. In fact, my hair swelled to twice it's normal size!

Circuit #1 - 3 Rounds
1. Clean & Squat - 20 kg
Left - 21 reps, Right - 21 reps

2. Windmills - 12 kg
Left - 21 reps, Right - 21 reps

Circuit #2 - 5 Rounds
1. Bear Crawl - 40 yards
200 yards total

2. Bunny Hop - 40 yards
200 yards total

Circuit #3 - 3 Rounds
1. One Arm KB Rows - 16 kg
Left - 21 reps, Right - 21 reps

2. Walking Overhead Lunges - 12 kg
Left - 21 steps, Right - 21 steps

3. Rotating One Leg Pushups
21 reps

Circuit #4 - 10 Rounds
1. Side Burpees
110 reps

2. Swings - 32 kg (70 lbs.)
110 reps

This is what I call a Burpee/Swing Complex. You start by doing 20 burpees and 2 swings. Then you do 18 burpees and 4 swings. Keep decreasing the burpee number by 2 and increasing the swing number by 2 until you do 2 burpees and 20 swings.

Four circuits. Four workout partners. Four times the fun.

Biofeedback Rocks My World

On Friday, I went to the gym after work. I was dog tired after running all week long. I really thought that once I got changed and started testing movements, I would perk up. Boy was I wrong! I tested a dozen different movements only to find they each tested worse than baseline. I packed up and went home. I didn't give it another thought. That's the beauty of biofeedback. I don't need to worry. All I need to do is gather the data and act appropriately.

Today I found out how appropriate that action was yesterday. I went back to the gym after a good night's sleep and a lazy morning. I put together a circuit of heavy swings and bodyweight drills that got me going. I rocked my own world today!

Circuit - 5 Rounds - 26 minutes

1. Swings - 150 lbs.

225 reps = 33,750 lbs.

-I did 15 swings between each of the bodyweight drills.

2. Squat Jumps

75 reps (15 per round)

3. Rotating One Leg Pushups

40 reps (8 per round)

4. Side Burpees

50 reps (10 per round)

This was fun! It confirmed that if my body isn't ready, there is no sense pushing myself. If I had forced myself to train yesterday, I probably wouldn't have had such a good session today. I would wreck myself.

Now I'm in my favorite state again - the state of being present!

My Favorite State

I didn't have a chance to log my training from Tuesday. (Yes, you heard that right. Tuesday. I trained three days in a row.) Here it is Wednesday night, and I'm just getting to it. That's okay.

My week is pretty busy with my play rehearsals, work, school board meetings, kids' activities, etc. but I don't even mind. I'm in my favorite state - the state of being present.

What's that you ask? It's not worrying about what I have to do or what I've done. It means living in this moment and taking it in for what it is. It also means doing the best I can at this moment.

When I live in the state of being present, I'm unanxious (is that a word?). My body doesn't hum with anxiety. I take in my surroundings and breathe. In essence, I'm me.

Being in that state gives me all kinds of advantages. Namely, I am more productive in every aspect of my life. Here's an example: my training.

Tuesday's Circuit - 8 Rounds - 25 minutes

1. Rotating One-Leg Pushups
52 reps

2. Reverse Lunge to High Kick
80 reps each leg

3. Slalom Jumps
400 reps (800 jumps in all)

I had a Movement PR in all three drills. I was quicker and/or more balanced on every drill. Movement PRs are almost more exciting for me than intensity PRs. Why that is deserves a post of its own.

Good Day Monday

I had a fabulous afternoon today. Who'd a thunk it? It was Monday, and it was my first day back to work after my college's spring break. The day couldn't have gone better. Plus, it felt like a bonus to get two days of training in a row. I wish every Monday could be this good.

Circuit - 5 Rounds - 23 min. 30 secs

1. Waiter Plate Press - 25 lbs.
Left - 30 reps, Right - 35 reps
- I had a scissors stance, back arched. During some reps I put in a twist. I'm working toward pressing in a neutral position, but for now, my body prefers the altered positioning.

2. Sumo DL - 270 lbs.
48 reps total

3. 1/2 Pistol to Pike Press
Left - 30 reps, Right - 30 reps
-This was a density and movement PR for me. It was a movement PR because my balance and speed were so much better.

My state was definitely better today than it has been in awhile. I felt like a better me. Anything seems possible today. I'm so glad I got to capitalize on optimal training time. The weeks ahead are very busy for me, so getting in meaningful training is crucial. I cherish the time well spent.

The Teacher Becomes the Student

Today I let my "students" put together my training. My bootcamp gang has been going great guns in 2011 - two of them have lost 30+ lbs. each since mid-January. They get together on Sundays, so I joined them today. They really like to do animals, so we did a swing / animal circuit.

It was fun for me to see the gang in charge of their own training. They have taken what they've learned and applied it to their gym movements. It's also fun to see them questioning, testing, and using data to make decisions. Rarely do teachers get to see how their students apply their skills after they leave the classroom. It's pretty gratifying.

Here's what we did in the gym today. Thanks to Ben for his killer circuit idea!

Circuit - 4 Rounds - 28 min.

1. Swings - 150 lbs.
One set between each animal drill
240 reps total = 36,000 lbs.

2. Frog Jumps - 40 yards

3. Bunny Hops - 40 yards

4. Bear Crawl - 40 yards

5. Kangaroo Jumps

That's all I had time for, but it was a great workout. I feel great! Can't wait for next Sunday when we get together again.

Back in the Circuit

Jumping, pushups, and swings all tested well so I put together a killer circuit. That wasn't enough, so I finished off with extra swings. Good day.

Circuit - 4 Rounds - 22 min. 30 secs

1. Swings - 150 lbs.
100 reps = 15,000 lbs.

2. Pike Jump to Jump Up
40 reps

3. One Leg Pushups
48 reps

4. Lunge, Extend Arms holding a 10 lb. plate, twist
40 reps each leg

5. Slalom Jumps (quick side-to-side jumps)
200 reps

After that I did 8 minutes of 150 lbs. swings. I did 140 reps for 21,000 lbs. more.

Breaking 50

That was the goal today - break 50 reps for each drill. Why 50? Sit back and let me tell you a little tale.

When I pulled up at the gym today, I wondered why there were so many cars there. Strange. I went in, changed my clothes and proceeded to the Tae Kwon Do room to do some serious bodyweight training. In my mind, I was putting together all kinds of killer moves I could try out. As I approached the TKD room door, I noticed it was closed. A closed door never stopped me before, so I opened it.

What I saw was beyond words. There was a sea of pink and purple and music playing. That's all I can tell you because I'm trying to block it out of my mind. I think my retinas are damaged.

Okay, change of training plans. Quick!

I find an empty corner and test my ROM on various traditional lifts. Presses and Sumo DLs test well. Thank goodness! Oh wait. I need my plateau buster from the TKD room. Nooooooooooooooo!!!!!!

I slip in trying to go unnoticed. I unlock my PB from the bike chain and roll it out, loaded with 150 lbs. I was about as subtle as a rhino. At least I could keep my eyes on the floor to avoid the horrible scene in that room.

I made it out alive. To celebrate, I decide to see if I can DL more than I did during my last session. I loaded various weights and found 280 to my liking. Intensity PR

I grab a 25 lb. plate to do waiter plate presses with. I find my best position (scissors stance, twist, watching plate) and start pressing. 5 reps feels pretty good.

Time to DL. The first set is a set of 5. Feels good.

Alternating between the two drills really worked well for me today. They put my body in contrary positions, which relieves pain for me. So guess what? No pain; great gain. I figured I could go for 10 sets like this. That would result in my breaking 50.

My numbers increased as I went along, so I ended up only having to do 9 sets to break 50 reps on each drill. Here's the finally tally:

Waiter Press Left - 51 reps
Waiter Press Right - 56 reps
Sumo DL - 52 reps

Total Weight Moved - 17,235 lbs.

Had I let the scene in the TKD room deter me, I wouldn't have moved anything, nor would I have set a PR. As a bonus, I got in some great grip work with the heavy DL.

The moral to the story is "Don't let others get in your way of doing what you need to do." It's easy to find an excuse NOT to train. However, this will never result in results.

Weekend Workout

I've been so incredibly busy this week that I haven't been able to train since Tuesday. When I was able to sneak in a training session this afternoon, I was thrilled. The circuit I put together rocked my world.

Circuit - 4 Rounds - 30 minutes

Sumo Squat to Knee Raise
Swings - 150 lbs.
One Leg Pushups
Swings - 150 lbs.
Reverse Lunge, Touch Floor, to High Kick
Swings - 150 lbs.
Sumo Squat Jumps
Swings - 150 lbs.

I ended up doing the following number of reps:

Sumo Squat to Knee Raise - 60 reps
One Leg Pushups - 40 reps
Reverse Lunge, Touch Floor, to High Kick - 40 each leg
Sumo Squat Jumps - 80 reps
Swings - 330 reps = 49,500 lbs. (I'm pretty proud of this one.)

It's hard to say with all of the body weight drills, but I'd guess I moved over 60,000 lbs. in 30 minutes. 2000 lbs./minutes isn't too shabby.

Quick DL Session

I picked up some heavy weights and put them down on Tuesday. Sumo DL test well, so I had to do it.

270 lbs.
9 minutes
80 reps
21,600 lbs.

Density PR - I did sets of 8 reps. Last DL session, I did 270 lbs. for sets of 5.

Move It

I'm quickly moving into longer circuits, which means more work time, which means more calories burned.

Here's tonight's circuit.

5 Rounds - 26 min. 30 secs

1. Lunge to High Kick
Left - 50 reps, Right - 50 reps

2. Rotating One Leg Pushups
50 reps
-Start in the position of a crabwalk w/ your butt off the ground. Rotate to one side so you are face down with arms extended. The leg you lifted up in order to rotate stays elevated. Do a pushup and rotate back to face up. Rotate the other direction.

3. Jumping Sumo Squat to Jump Up
50 reps
-Jump your feet out wide and squat. Jump your feet back together and then jump up.

4. Inchworm
20 yards - 5 times

5. Side Lunge Jump with Floor Touch
100 reps

My body is still loving all this movement. It's a good change of pace from the heavy lifting I've been doing.

More Body Weight Training

I tried out a few more body weight drills. It was fun to put down the weights for a day and work what my momma gave me!

Circuit - 5 Rounds - 22 min. 30 secs

1. 1/2 Pistol to 1 Leg Pike Press
Left - 25, Right - 25
-While balancing on one leg, you do 1/2 squat then pull the free leg behind you while falling forward to your hands and doing a push up. Then you bring the free leg in front of you and begin again. This takes balance and extreme core strength. I had to touch my free leg down between reps quite often. I have a lot of room for improvement in the movement quality.

2. Burpee to Jump
50 reps
-Burpees are hard enough by themselves, but add in the jump at the top and wowsie.

3. Inverted Rows
50 reps
-I did these on the TRX. I love how I have more range of motion with the TRX than on a static bar.

4. Sumo Squat to Knee Raise
80 reps
-These were really fun. I love sumo DL and squats, so this drill was enjoyable. I alternated which knee I would raise. I raised my knees to between my elbow and shoulder.

I can tell my body was craving a change of pace. Body weight drills are fitting my needs right now. I'm looking forward to improving my speed and ROM with each of these drills.