Friday, February 29, 2008
Thursday, February 28, 2008
I was one of them and now wished I had followed my instincts and used a heel and squatted with a close stance.The heel let me sit back and still keep my center of gravity over my base.Without the heel if I sat back I took my hips out of it and loaded just the legs. and if I leaned forward it was all back.
Train your weakness, compete your strengths. I fully 'grok' this now.
With the heel Fawn can really keep her arch,stay over her base, engage the hips and quads similtaneously, as well as put her extensors in a solid postition to maintain their position.When she hits the sticking point she is still in balance and can hold her arch and use her glutes at the same time.
Can't apply force well if you are struggling for balance.Great job Fawn!
with a heel
without the heel
Wednesday, February 27, 2008
Today was MVO2 day and I was planning on 35 sets of just 7's as I have been pretty flat since the weekend and the seminar.My normal start to a 4 week peaking cycle.I wasn't even planning on doing any 8 rep sets.Just a nice slow start.
And I was pretty hungry for some reason, something I'm almost never am before training. Not enough tea perhaps:))
But when I started I noticed my groove was right here and the bell was flying really easily.No wasted motion at all and the speed was good.Had 2 + seconds left per 15 sec bout. Still was thinking aobut 7's all the way.
25 sets went by very fast and HR was low(?) 150 or less.So I decided to do 8's for the last 11 sets and THEY were fast too, leaving me with a second to spare in each round. HR stayed around mid 150's too. even to the end.Did 36 sets and it was no problem.
And my form is even more stiff legged;it seems the more I lean the more I get into my hip and the more I sit back the less my hips get into the picture. same as my deadlift and even my squat.I do have to stay focused on keeping my back flat and staying flat on my foot as well.
But I was really snapping into the bottom and powering right out. Way cool.
MVO 2 snatch 15:15
16kg x 25 sets x7 175 reps 6300 lbs
16kgx11 sets x8 reps 88 reps 3160 lbs
total reps 263
total weight 9460
total time 18 min
two handed swipes
these were harder than I remembered,lol!~But I am a bit tired too.Triceps and upper torso get such a good stretch in the back position.switch grip each set.
16kgx1600 feet.switch hands every 200.
Glad to be back on track with this exericse. I need to do it.gait is much improved.Back over 2000 feet soon.
Two handed swings
16kgx30 sec on 30 sec off x 4 sets
I refuse to give up on being able to do this exericse and getting back into the rotation! The two hand swing is the Power Squat of the KB swings and I want my back to be able to tolerate this. Have to start off this time with low volume AND low intensity.Start real slow.
datsit.Have LOTS of Z and stretching to do.
Monday, February 25, 2008
I love the day to day grind of regular training, of feeling myself grow stronger each workout and being able to handle heavier training loads more easily all the time. I do like competing as well as I have been performing athletically since I was 14 and it comes very natural to me. I like to have to turn it on when it really counts.
Since I can't do that much athletically anymore teaching in front of large groups seems to be taking it's place and I still treat it like a competition,which means I taper for it. Which brings me to the part I hate: scaling the training back down, resting more than normal, holding back on many levels and basically having to wait for the 'big day'.I am so a creature of habit; and always have been although it is definitely getting worse as I get old(er).
Because no matter how good a shape I get into coming back after a peak and a taper is ALWAYS hard for me.I love to keep the momentum going because I know how tough it is to re start that;especially at a high level.
Back in the saddle, it's snatch pause day.
made sure to hold each rep for a solid 1-2 seconds. This training has really helped my right arm overhead position.Even Joe noticed how much further back it goes now.almost normal :) It's infinitely more comfortable overhead and holding the rep is no problem. I can relax now in that position and that's a big change.
One arm swipes
wow this one lit my triceps up FAST! Could easily have done more but my tris were getting a hell of a stretch after all those overhead holds and I didnt want to push it at all. Damn taper,lol.
2 CB Rockits
2 15lb CBs x30 sec on 30 sec off 5 times( 30 reps per 30 sec)
these were tough, as expected.Great quad and glute work and always opens up the wrist,elbow and links the shoulder.
One arms shield cast
15lbs x8/8x 4 sets
woo hoo, hot tri's!
datsit. more z and rifga later. Back on track til May and the Danish Cert. Have to be VERY strong for that one! Have to be extra strong for the Vikings!
Sunday, February 24, 2008
His team of RKC candidates, of which I had two members, were perfectly prepared for the rigors of the weekend and one of them Grace Chiplinsky, passed her snatch test on her first arm effortlessly! He is truly an RKC of note and doing big things building the momentum for the RKC down in Santa Monica. The August cert, at UCLA and the first ever Southern California cert will have his fingerprints all over it I'm sure. Which is a great thing.
Grace and Diane Lee from KBLA ( forefront) along with Team Rif members Steve Pavlet and James Christopher. A great time was had by all.
Saturday, February 23, 2008
I hope these people have been doing some decent free weight training, or some kb training, as 7-8 hours of working with kbs, even with just light weights and practicing technique, will wreck them pretty well if they haven't! Don't want to kill anybody,lol.Gotta go load some bells!
Wednesday, February 20, 2008
Decided to do 30 sets of 7 in the mvo2 workout today which turned out to be perfect. 15 minutes of snatching and 210 reps. no problem but enough to make me sweat.My body is finally unraveling from the weekend as well. LOTS of Z drills allthougout the day, as well as tons of foam roller, thumper and stick work on my left hammy,IT band,rectus femoris and calf.Everything else if fine.
MVO2 Snatch 15:15
16kgx30 sets of 7
Left wanting to do more. I thought about just doing the last five sets and decided that that was a perfect place to leave it;wanting to do more.
Two Handed Shield Cast
15lb CBs20x6 sets
left these light and just really got the momentum going. Very therapeutic.
15lbs x 10/10x 5sets
Left the 10's at Girya but these were fine.Another very therapeutic move for my shoulder and scapulo-throacic area.Plus I didnt want to rack walk today and tighten up my left leg.
25x8x 5 sets.
Water 61.3% !! this could be the highest % ever.I need to stay hydrated, that's for sure.
Tuesday, February 19, 2008
Powerlifters are sick. Coming back from a heart attack to squat 875!But I love the look in his eye as he approaches the bar. I remember it well and still miss it.A great example of a perfect power squat.Not bad depth, either,especially for a canvas suit.Chris is a great guy and I'm glad he got his comeback.
Monday, February 18, 2008
And the more twisted I get the more twisted I get.Unwinding, no matter what form it takes; Z, rifga,massage, or hydrotherapy takes time. Today I unwound.
Part of that is training.It always starts rough and finishes well. We have to move to stay healthy and the less I move the worse I feel.But it's got to be the right kind of movement and the right amount.
So today is snatch day with the 20 kg.Decided to warmup slowly and use some ladders.
Snatches with 2 sec pauses
The great thing about ladders for me is they allow me to start slowly and warmup. By the time I get to some higher numbers I am feeling good.Same thing today.
One arm swings
Missed my swing workout this saturday so this was for that.I was actually feeling strong here and really focused on pulling myself into the hole and hiking the bell harder.It's always great to get a serious refresher course on the basics when I go to a cert.
Two Clubbell Swipes
(2)15's x20 x 4 sets
these went well too although I was planning for 100 reps. My grip was fatiguing a bit and I didnt want to get on the 'nerve' so I shut her down.I actually am getting smarter about this stuff :))
Water 61 %( I don't think I've reached this level before. strange)
Datsit. Lots of stretching and thumping to do still.
Sunday, February 17, 2008
Tyler and Brett going after the books
Tracy got it on video
Plus, I got to meet THE Dan John,coach and athlete extraordinare, as well as over all nice guy over drinks at the post cert dinner. So smart and yet so humble.
Fawn is a big Dan John fan. As are we all.
But the best part was Team Rif.These guys came together so strongly for the technique testing as well as the 'victim' teaching it was inspiring to see. The real test of the weekend is NOT the snatch test but the teaching test.We don't care how much of a stud you are with a kettlebell if you can't teach Aunt Betsy properly and not get her hurt.And teach well they did.
Plus it was so cool having Tracy around as well. She's way cute and takes great pictures!
The boys be done for the weekend! Rif out. I need some sleep.
Saturday, February 16, 2008
Thursday, February 14, 2008
Wednesday, February 13, 2008
I was supposed to just do Z and stretch out today but I feel too good. So I decided to just do one movement, with light weight and then get out of the gym. I felt like two cb swipes would be a good move as long as I stayed with the tens, with which I can really relax and stay loose and stay focused on staying on my left leg.I decided on doing 250 reps as I knew I could crank that out strongly. But when I got to 250 I knew 300 was there so I just kept going. I have had the number 300 for this move in my head ever since I did the 200. The hardest part is not being able to rechalk or wipe sweat. 400 is next.Adams 800 is unbelievable.
I think that the movement was fresh was in my favor as well. Sometimes too much training just wrecks a groove. So, no warmup just:
1x300 swipes with 2 10lb CBs in 17 minutes PR
Just about 18 reps a minute.If I had had a pacer/rep counter it would have been easier as I was so focused on not screwing up the rep count that I wasn't as fluid.Total opposite of Hardstyle KB work. I tried to do as little work as possible on each rep and still keep pace. Very relaxing.
HR at end of 300 reps about 135-140, about 65% of my guesstimated max HR of 210.(monday hit 200 and it wasnt max for sure).
Now I can do some Zs and stretch out in the beautiful 68 degree sunshine! Everyone is in tomorrow and Brett is coming straight from the airport to the Rifstonian Institute for a squat/bench workout.There's a rumour the Evil One might be making a surprise visit as well. You never know.
Let the games begin.
Tuesday, February 12, 2008
Because, even if you picked your parents well and have great genetics as your starting point, at some place in that road you will run out of genetics and confront, yes, that which you do not want to do. For one reason or another.
And see how much easier it is the next time. Life is hard; tough is good.
Train your Will like you train your favorite muscle or exercise and see how much stronger everything gets. Go ahead , I dare you.
Monday, February 11, 2008
Got off work early today so I got to train early for a change and went solo as well.Joe is resting up for the Beast Challenge and I wanted to venture into this territory by myself anyway.
Wednesday is usually max vo2 snatch day but I am supposed to be tapering and had planned Wednesday as a Z/Stretch day so I thought I would do some more 'cardio' today.It was the right thing to do and I thought I should just ride this peak just a bit more. Didnt want to do heavy slow snatches today so some speed work was in order.
Rested well yesterday, slept and ate well and knew it was time to go. I hate to taper.Especially when things are going right and you feel strong and fit. You just want to do more, not less.But I have to remember not to be greedy. Very important to never forget that.
The first 20 sets were very easy and I was finishing the seven with 2 seconds to spare. A good sign. Usually the first sets of 7 eat up the whole time frame.The first ten sets of 8 were strong and fast and I actually finished ahead of time a few sets as well but I could really feel the uptick on the heart and lungs and knew it was going to be a LONG 20 more sets. I was wishing I had asked Tracy to push me through the end like I had thought about doing. Sets 30-40 were pretty brutal and a bit sloppy as wiping my face,trying to get some chalk or water really pushed me hard and it didnt feel like much rest at all
But then Tracy magically appeared,thank God, and kicked my ass for the next 10 sets . She really helped get me through the torture, challenging me perfectly as any good training partner would.Did the last 2 sets back to back.Just wanted it over,lol. 200+ HR is fast.Came down to 110 within a minute and a half or so so thats good too.
Max Vo2 snatch 15:15
x 20sets of 7
x30 sets of 8
50 total sets
140 reps @ 5040 lbs
240 reps@ 8640 lbs
380 reps@ 13,680 lbs!!
Wow, thats a lot of snatches and a lot of tonnage. Excellent.glad I don't think about those numbers til AFTER the workout,lol.
ten minute break then:
Two CB rockits
these were just what I needed to load the quads a bit and take some pressure off the tightening hammies, as well as traction the elbows and get some tension into the triceps.
16kg x1200 feet
switch hands every 200 feet.
this was harder on my arms then the legs for a change. I good sign.
definitely have been easy on the diet; not fasting as long, eating more grains and desserts and generally not worrying about letting the weight or the bodyfat go up a bit.If I don't break the fast with my veggie/protein stir fry it doesnt go as well. Shit, I'm freeezing most of the time being so skinny so it's hard to motivate myself not to eat.! and it's been cold, real cold for us thin blooded californians, for months.
But now the sun is back, at least for awhile I won't need so many calories to warm me up.Just a reptile it seems, not a fish.
datsit. out to the sun for more z and rifga stretches.This weekend should be AmAzing.
Sunday, February 10, 2008
No therapeutic approach to pain management is
satisfactory until body posture is generally
Saturday, February 09, 2008
Nice of it to show itself on cue.The cert is next weekend and I treat it like a three day endurance competition.Yet I rembember very clearly when just getting through the airport and to the cert made me cringe knowing how much it was going to hurt to walk that much. Being on my feet for a full day was a feat of strength endurance for me, given the state of my knee and back.Much less three.
And each time I did more kettlebell training and each cert got easier.It's never going to be painfree, not with this knee but it's better only by 1000% or so.And now I know how to get myself unlocked when things 'fall out' as they tend to do.
So todays swing session with the 24 kg was a great suprise when the bell felt light and the semi hi rep sets felt downright easy. Even with solid acceleration on each rep.Nice.....
More walking and standing this week as I back off even more.Thinking about doing Max Vo2 on Monday and just doing Z and stretching on wednesday. More rest is good even though I HATE backing off :))
It was great to do ladders again, haven't done them in ages.Have to put them back in.
One Arm Swings Ladders
two times through these =360 reps
four times through this= 120 reps
480 total reps(76% of pr)
very strong and solid.
For some reason these have been calling my name. The key is to do them after a kb move and to use the ten pounder.Then it becomes a mobility/ stability/endurance exercise and not so much a strength endurance move.With the lower load I can focus on the higher reps with less stress.At least given my current level of conditioning with it.
Two hand arm cast
These rock! So much good stretching of the long head of the triceps. good work .
Datsit! Finally a sunny day. Its 60 something degrees, clean and sunny and I feel defrosted for the first time in ages.
Thursday, February 07, 2008
Wednesday, February 06, 2008
Same thing here. Once I'm warm I can swing or snatch fast but it takes its own sweet time.
Max Vo2 Snatches 15:15
20 sets 7 reps per 15/140 reps/5040 lbs
20 sets 8 reps per 15/160 reps/5760 lbs
10,800 lbs/20 minutes
Max HR 180( this is the lowest it has been with this protocol,especially with 8's)
This was the most casual I have ever approached this workload. Joe was hitting some heavy lifts with the Beast and I was not totally focused on my performance.But I could just check the clock, set up and bang out the next set pretty strongly even if I was short on time.Wasnt long ago I dared not move at all if I wanted my hr to recover enough for the next set!
One Arm Shield Cast
These were great. Very strong.
CB Hammer swing
Didnt think I would do these again as the high rep sets I did before got my back to waking up but I think for intermittent, low reps they will be beneficial. Great groove on these.
16kgx1200 ft switch hands every 200 feet.
Man I finally didnt puss out on these and get them in ! About time :((
It went very well for the legs and the cardio but my arms were pretty cooked. Knee tracked as well as every in these.
Got the cert weekend after this so this saturday will be a start of a taper. swing the 24 kg and not go for any prs. Same with Monday.24 kg snatches but low volume and off on wednesday except for lots of Z and Rifga stretching. Lots of stretching.
Monday, February 04, 2008
I was pleasantly surprised when I found I not only maintained my overhead position with my tight right shoulder but it was greatly improved. In fact, in was the best overhead position I beleive I have hit with that side.The two second pauses were solid and not too uncomfortable at all. Just boring,lol :))
Snatch with two sec pause
20kgx8/8 x13 sets
Two Hand Shield cast
purposely stayed away from the 25lber today.Want to give the elbows and wrists a break. The 15 was very fluid and I got some good momentum going. The high reps were good as well
Two CB Rockits
15lbersx 45 sec x 4 sets
This worked perfectly for a finisher. I didnt want to count reps here as it's a two part movment and its hard to keep track.45 sec was hard but not too bad.I want to build up slowly on this one and make sure I stay mainly on the left leg.Not going up in weight will help keep this in check.It is also a great distraction movement for my elbows and wrists and a linking/connecting move to the scapula.
wow, havent weighed this much in a long time.feel solid but I have to watch it. I need sun and some freaking hot weather.:((((((
Saturday, February 02, 2008
One arm swing
32kgx10/10x 18 sets
360 reps Pr ( by 20 reps)
It definitely crossed my mind to just keep going and hit 400 but then I realized I was being greedy and I had started today sore and beat. I decided to be mature and take the small pr. Beside. this way the next time I don't have to do 420 to get a record :))
Small, steady, constant improvement is the key.
One arm CB cast
That 25lber is tough! Especially the jump from the 15.The second sets were better when the shoulder opened up a bit.
One CB torch press
25x 1! left
x 3/4 right
Just wanted to see if I could do it. I couldnt keep my elbow externally rotated all the way on the right shoulder so I couldnt lock it out but it was close. Man that is tough balance.way hard on the wrist and grip too.
Two CB Torch swings
(2) 15s x 10x 2
I think light(10lbs) mills would be better here at this point. Next week.
Actually feel much better now that I've trained and loosened up. Some Z and floor poses later and some real rest tomorrow!