Shopping for facility

Tuesday 12/29/2009

I went shopping for a gym but, I feel as if I am no closer than a week ago. So I tested out East Coast Fitness. Not a bad place just not my style. I did take advantage of the spinners.

45 Minutes of Spinning

varying intensities but generally easy

Renegade Rows

5 Each side 35lbs for 2 sets

3rd set 40lbs

Between sets 5 pullups

Monday 12/28/2009

Jason's sick workout .

Saturday

Mini Triathlon

30 mins each of Swim Bike Run

Unknown distance for the pool but it was a steady 30 minutes.

10 mile bike

3.75 Run

10 min LCCJ

I did a test run of a 10 min LCCJ with 2 16kg bells.

I videoed it but, I cut the top of my head and up off. So that video is in the trash. Lesson learned: test shot first. The perils of height.

I averaged about 7 reps per minute and I totaled 73 reps.

To finish I did another 10 minute set.

1 alt swings

2 plank

3 16kg squats

4 push ups

5 alt swings

6 flutter kicks

7 rack hold

8 snatch r

9 snatch l

10 russian twists

5 16kg windmills each

then done so much for a qualifying video.

Should I reattempt next week? or just go to the meet in NY?

some olympic work and a 20 minute set

12/20/2009

I worked on some juggling to warm up.

Then I did a 20 minute One Arm Long Cycle (OALC).

69 reps L

69 reps R

138 reps

4,400 pounds moved

GS Work

12/19/2009

12kg 6 minutes LCCJ

rest

16kg 4 minutes LCCJ

rest

24kg 3 minutes LCCJ

Worked on technique, breathing, and pace.

Snow and Ice

I guess I have to deal with the fact I live in a frozen tundra.

Everything here is either snow, ice, or a combo of both. Figuring the safest route would be to use the golf course so I ran there. I was able to use the cart path for a while and the grass when needed. I ran for about a 45 minutes to an hour at an easy pace. It was good to get out in the cold and suck it up the temp was 29F with sunny skies.

Here is an experimental video from my ipod. I am working on the editing. Eventually.

Grinding

Realizing the importance of strength after reading an article I chose to do a heavier workout.

21- 15 -9 with 24kg

1 legged dead lifts x 2 24kg

1 armed presses

pushups

21 each side on DL's and Presses

for the presses I broke the reps into 7's alternating back and forth. I pushed for 9 each on the last set.

My shoulder is coming around I have strength back but, still intermittent pain.

Getting back up

The past month has been difficult to say the least. Last week I was highly motivated and then it all crashed (work sucks). I keep telling my self it is not how many times you get knocked down it is how many times you get back up. I guess the official quote is this:"It's not whether you get knocked down; it's whether you get back up." – Vince Lombardi.

I can not say it enough times how much kettlebell lifting and fitness in general has helped me pull through tough times. I guess over the last week I needed to pull myself off of the couch and motivate my self to do it. I can easily blame a lot of things but, it is up to me to fix it. My dad always said life wouldn't be as fun if there weren't ups and downs you just have to learn to ride them out.

So enough talk the workout of the day:

5 minutes of alternating swings

3 minutes with 16kg

2 minutes with 24kg

10 minutes of LCCJ and squats.

1 minute 16kg LCCJ 8 reps

1 minute dbl 16kg box squats

1 minute 16kg LCCJ 8 reps

1 minute dbl 16kg box squats

1 minute 16kg LCCJ 9 reps

1 minute body weight box squats 30 reps

1 minute 16kg LCCJ 10 reps

1 minute body weight box squats 30 reps

1 minute 16kg LCCJ 9 reps

1 minute body weight box squats 28 reps

16kg

5 tgu's right

5 tgu's left

5 tgu's right

5 tgu's left

25 Russian twists

1 minute plank

25 shredders

Quick one

10 minutes

Snatch

20kg

switching every minute

estimated total 120+

avg. 12 on the left 14 on the right

Combination

Due to a completely ruined day plans were changed. Did I ever mention I love my job? I was seconds from being done and one of "those" calls came in. Okay over that now.

Swam 30 laps steady pace.

8 tabata sprints

2 recovery laps

Kettlebells 24 kg

25 swings

10 burpees

25 swings

9 burpees

......... Down to 1

Didn't time it but overall good workout

By the numbers

I an effort to vary I was inspired by this Monkey Bar Gym Workout: http://www.monkeybargym.com/full-body-workouts.html

Alligator Push Ups:

Sets of 15 X 4 sets: 60

Renegade Rows:

1:1 to 7:7 totaling 60 reps

Lunges:

Alternating for a total of 35

(I cut this off feeling the pain of 6 miles in my legs)

Russian Twists:

30 X 2 for a total of 60

Due to leg tension I skipped the 1 legged dead lifts.

This is the first time I have put this kind of load on my shoulder since my injury. I felt good minimal discomfort. I definitely feel active recovery has helped me far more than rest and pills.

Run

On Thursday I ran 6.4 miles approximately 50 minutes for time.

Bike

Rode for about an hour and a half.

Tested my winter tights and gloves.

At 40 degrees F I was overdressed. I felt slow but, steady.

First Swim

Did a 30 minute swim.

When I paid attention it was about 35 secs per 25 meter lap. So a slow 1500 meter pace or 0.85 miles. On the upside I never felt like I was struggling. I typically swim like a brick and spend a good bit of time hanging on the wall. The fact I could of gone further built some confidence as well.

Yesterday

I ran about 4 miles with Jason. The pace felt good

Saturday

Jason's sick torture session. It was only 30 minutes though.

See http://spartanicaspirations.blogspot.com/

The Road to the Superforg

So some genius asks me to do the SuperFrog Triathlon on April 11, 2010. So now I have to focus on completing a half ironman. My usual don't train for these things they are stupid does not apply to this distance. Stupid and I do them all the time so really who is stupider.

45 minute run

20 minutes on the bells

High Pulls

2 min L

2 min R

Presses

2 min L

2 min R

Cleans

2 min

Abs

2 min

Push ups

2 min

Alt swing

2 min

Snatches

2 min L

2 min R

LCCJ Assessment

To determine my ability to compete and assess my progress I did a 10 minute LCCJ cycle.

16kg x 2

76 reps

Finished up with ab work:

25 Russian Twists

25 Shredders

1 min. Flutter Kicks

1 min. Plank

25 Sit-ups

For the LCCJ I felt strong but, was a little unsteady on the breathing I maintained a 8 rpm pace for the first 4 minutes then dropped down to 7 rpm. I was able to push it on the last 90 seconds.

http://www.worldkettlebellclub.com/ranks.php

If I put it on video I achieve Rank III. I weigh 210lbs

In February I did 62 reps so progress has been made.

In July I did 75 reps so progress is still present.

Spooky

I went to the local park to take advantage of the facilities that only it could provide. On a comfortable 54F gloomy PA day the park was closed due to all the trees being down. It was kind of nice even with the tree guy running a chain saw.

5 rounds of:

5 presses L & R

20 Box Hops

5 Bent over rows L & R

Sprint around a baseball diamond

5 Pullups

25 Swings

24kg

Alison's workout

5 Rounds of:

20 Swings

5 Presses Each

1 legged Dead Lift 5 each

5 Bent Over Rows each

Plank 45 secs

its just 20 minutes

Swings 3 Minutes 24kg

Squats 2 Minutes 16kgx2 25 reps

Overhead hold 1 Minute 16kgx2

Lunges 2 Minutes 16kgx2 20 reps

OH Hold 1 Minute 16kgx2

Squats 2 Minutes 16kgx2 14 reps

Rack Hold 4 Minutes 16kgx2

Swings 5 Minutes 24kg

Alison hung using the 8kg or body weight upon failure.

Minimal rest between sets. I would do this non-stop with 12kgs in the future.

The Flu flew

After a short battle with the mighty Flu whether or not it was the H1N1 who knows:

Fact: Same treatment as the other flu....deal with it. No different relax the hype.

Rotation warm up

Halos

Figure 8's

Cobras

Downward Dog

• 5 minute swing 24kg
• 2 handed and alternating
• 5 minute rest
• 10 minute snatch 16kg
• 75L first and 81R second

10 minutes of abs

1. 1 minute shredders 16kg
2. 1 minute side holds L
3. 1 minute side holds R
4. 1 minute six inches
5. 1 minute windmill L 12kg
6. 1 minute windmill R 12kg
7. 1 minute situps
8. 1 minute Russian twists 16kg
9. 1 minute plank hold
10. 1 minute get sit up 8kgX2 (yes 2 pinks)

No rest between sets.

Sherpa

For a while I have envisioned this task and today I finally completed it.

Carrying 2 12kg Bells up a "mountain" Farmer's Walk.

The terrain was steep and rocky.

The Distance 3/4 of a mile

Elevation Gain 600 ft. If I did the math right 16% grade.

Overall I felt good I went to rack hold a couple of time for a few seconds to loosen my back.

I took about a 15 minute break then back down.

The return was much easier even on the grip.

Finished it off with 2.5 mile hike without weight but, climbed the mountain on a different steeper route.

One arm Long Cycle

I took a shot at a little long cycle work;

20 minutes OALC: 20KG

Started with the left

averaged 8 or 9 a minute

Right averaged 8 a minute

Estimated total: 160 Reps

Teaching Alison

Today I focused on teaching Alison some the basics of Kettlebells. It was a good experience for me as well.

Focus on Basics:

Warm up then:

Swings

Cleans

Presses

Squats

Stopped short due to time constraints.

Sport Time

I am looking into focusing on KB sport for a while

Warm up

Rotations and stretching

Figure 8s

12kg jerks 20 Each

5 Min LCCJ 16kg 35 reps

1 min rest

5 Min? (I forgot to hit the clock) 32 reps [the clock thing psyched me out I should of pushed on]

5 min 20kg Alt Swings.

I felt good given the fact it has been a while my coordination was off as well as technique.

Now time for a torturous 36 hours. I start work at 6pm finish at 4am or later then return at 8am then finish 3pm or later then return at 9pm then finish at 12am or later. (That was every Saturday in September)

Getting Loose

Due to extreme tightness I decided to start the journey with a light workout.

All with a 12kg KB:

Alt. Swings 5 mins.

25 Box Squats

Snatch 1 minute each 19R and 19L

25 Box Squats

Snatch 2 minutes each 36L and 42R (finished with L on the last set and started this set)

25 Box Squats

Alt Swings 5 mins.

Last night rode around on the bike I felt the fatigue in my legs but, I could feel the benefit of the lower impact spin.

Today I could feel the stiffness easing and movement returning. The snatches loosened my back as well.

Backlog: September 9th, 2009

100 swings 16kg

16kg ladder 123454321 shoulder press

20kg ladder 123454321 shoulder press

100 swings 20kg

10 explosive push ups

4 16kg TGU each side

Running sucks

This past weekend I participated in a 50 mile team relay run through Pennsylvania's mountainous terrain (hills to some mountains to us). I totaled 13+ miles mostly downhill. The lesson learned from this: Kettlebells work and you find out how much they do when you don't use them. It has been a few weeks since I have seriously worked out with them and I felt the pain. I have been active I ride my bike at work 15 to 20 miles a day and run every once in a while. I think the downside to all of that is the lack of intensity since all of that riding is slow and steady. Earlier this year I participated in a triathlon with no specific training but, I was using kb's at intensity. I was able to produce a ton of effort and my lack of ability was the killer in the swim. This weekend I noticed my lack of ability to sustain effort and recover I am on day 4 with plenty of soreness. I know I made completely no effort to recover and eat properly.

So can I compete with KB's in December?

I start today.

On it again

After about a month long hiatus from kettlebells I decided to get back on it. I have not avoided fitness per say just varying my routine.

Today's Workout

2 minutes on 20 secs rest

1. 16kg Alt Swings

(note that worked something loose longer than 30 sec. break)

2. 16kg OA Cleans switch at the minute

3. 16kg Snatch switch at the minute

4. 16kg OA Jerks switch at the minute

5. 16kg OA Press switch at the minute

6. 16kg Goblet Squat

7. 16kg 2bl rack hold

8. Burpees

9. 16kg 2bl Clean

10. Flutter kick ab variation

11. 24kg Swing 2 hand

Overall I felt pretty good definitely noticed the difference after focusing on more endurance activities and less strength.

Catching Up

Over the past few weeks I have been having a blast riding my bike. I picked up the bells and started goofing around a bit and realized the loss of strength. I focus my activities on the weather so being outside has been my priority. I was looking forward to the NYC course so now I have to focus my energy elsewhere. Well no real intent on this post just staying updated somewhat. I intend on getting back into strength soon after this cold allergy thing passes.

Weekend In Review

7/24/2009
3 Mile Hike

10 Snatches each
12kg
16kg
20kg
24kg

Then in reverse

7/25/2009

Tussey Mountain Bike Ride

Approximately 8 Mile Ride
Rocky Mountainous Terrain

7/26/2009

18 Mile Mountain Bike Ride
Rolling hilly fast terrain

A look into the new gym

So my current gym that I never go to just bought out a competitor and I decided to see what the facility was like.

Well as we used to say in the Army "Surprised no.... Disappointed yes."
It was your typical machine shop with limited floor space. I will give it this they have a boxing and martial arts area. I do have some interest in classes so they may have me there. As far as my workouts go this place is not feasible. Proving yet again the greatness of MASC.

Workout: 7/23/2009

1 mile run at 8 minutes: moderate pace

5 rounds (forgot the watch)

20 Ball Slams
10 Burpees
20 Jackknives

I doubt I will join in the near future but, maybe if I get the desire to learn some fighting skills.

Heavier stuff

ON 7/22/2009 I chose to try some heavier things.

5L/R Dead Cleans 24g
5 Straight Leg DeadLifts 24kg
---3 40Kg (24kg + 16kg Bells)
10 L/R Chair Press 24 kg
---- 1 L/R at 32kg
1 L/R Press 32kg
1 L/R Press 36kg (assistance required to put it up but steady on the down)
10 Squats 24kg x 2

Deadlifting various heavy combination's of bells

5 L/R OHS at 24kg
1 L/R OHS at 28 kg
1 L/R OHS at 36 kg
Double OHS at 16kg and 24 kg 1 each

GS

10 Minute LCCJ with 16kg

75 Reps

Ab work
5 pistols each

Crossfit: Helen go get your gun

This was inspired by today's WOD

Without the shooting
400 Meter Run
21 24kg Swings
12 Double 24kg Push Presses

3 Rounds for time: 11:54:50

In protest of crossfit I kept my shirt on and did not lay in the grass afterward.

I am not fully abreast of the Crossfit philosophy I assumed I did not push hard enough.

To finish:
50 Swings (24kg)
2 minute rest

2bl 24KG:

10 Cleans
rest
10 Jerks
rest
10 LCCJ
rest
400 meter run

I still kept my shirt on and remained standing. Plus it was 84 degrees.

http://media.crossfit.com/cf-video/CrossFit_HelenGetYourGun.mov

Bike Swim Bike

Okay we went from some the crappiest rainy weather for a long stretch now over the last few weeks some of the best weather ever has been upon us. Therefore being inside is counterproductive in my mind. In a strange way I wish it would rain so I can go to the gym.

Anyhow the workout for today. My friend Julie suggested this and it fit perfect for the week.

Ride 7 miles
Swim 27 laps (25 meters each)
Ride 17 miles

Laps were technique based with a little race at the end.
Ride was rolling terrain with couple of hills. Not any of those short walls of Western PA but, they made you work.

Strength

After a couple weeks of more endurance based fitness it is the goal this week to throw some strength training in as well. Ultimately I would like to have a balance of the two figured out.

3 times through of:

25 2bl 16kg swings
25 Box Hops
5 Pull ups
20 Push ups
10 Squats

no time just non stop approx 20 minutes

I hate pull ups

long weekend

Went on a cool mountain bike ride on Sunday easy pace plenty of stops or my flat tires. Felt good to get out after 18 hours of standing on my feet. Dealing with retarded drunk people but, I did get to tackle one of them.

I was able to ride on a fallen tree and made it through a tough rock garden.

Recovered

Thursday 7/09/2009

Feeling mostly recovered from the weekend's events I decided to work on my swim technique. I also felt it was a good overall low impact workout to ease back into things.

Swim 15 laps varying with sprints
Hike 4 miles steep mountainous terrain
Spotted a black bear cub
Walked 2 to 3 more miles around the arts fest

Clueless Murphy missed the bear but ate, every festival french fry on the ground. I am sending State College the bill for street sweeping.

So I said to myself

"Self you are here you like to do this what do you have to lose. Quit being a wuss and do it"

So I did a triathlon(no prep no training)

Sprint Distance

750 Meter Swim
12 mile bike
5k run(3.1 miles)

Here it is
19:24 on the swim
40:57 on the bike
24:23 on the run
1:28:36 Total time

Placed 103 of 200 overall
placed 15 of 23 in age group

Oh by the way I worked the midnight shift prior to getting off at 08:30 and starting the race at 09:05.

I signed up for the event at 0530 on race day.

Impromptu 4k

So there I was riding by in my patrol car when I see what looks like a foot race forming. So I ask the lady what the deal is and she says "It starts at 9" I get done at 8:30. I grabbed a registration and signed up.

4 K = 2.48 Miles

17:56 finish time

Mile 1 at 6:30 (estimate)

Mile 2 at 14:30 (estimate)

In addition to the run I rode my bike in to work and rode home after the race.

So there is ten spots left in the Triathlon tomorrow?????? What to do What to do.

Mosquitos

Today

16kg LCCJ

1min work 30 sec rest: 10 Minutes

1: 13
2: 8
3: 11
4: 10
5: 11
6: 11
7: 10
8: 9
9: 10
10: 13

16 kg Snatch

L1: 15
L2: 20
L3: 21
L4: 21
L5: 23
R1: 20
R2: 20
R3: 21
R4: 21
R5: 20

10 Horizontal Bottom up Push ups
20 Jackknives
10 2bl 16kg get up situps

Tuesday and Wednesday off

Monday

3 hour mosquito bitten on all the wrong trails mountain bike adventure

Sunday
Golf with dad (I know it does not count as a workout)

Saturday

MASC as always an intense workout with Turko the Tyrant of Torture

RIding

Today I exposed Gino a friend from the Beaver Campus to the AccuWeather trails. It was a nice easy ride for about 5 miles. Afterward I rode back to the apartment probably totaling the day at 15 miles or 2 hours of work.

Wednesday

Today's weather was awesome. It was tough to sleep through it but, that is the life I live. I was glad Murphy motivated me to get off the couch. We decided to do an hour hike at Shingletown Gap. The terrain was pretty extreme and rocky at times just ask Murphy he face planted on a rock. The forest is amazing. I will get pics next time.

Recovery meal: Creamery Ice Cream Flavor: Coffee with Chocolate Chips

Workout: One Armed Long Cycle For 20 minutes Switching Every Minutes: 24KG

I would average the reps at 8 per minute with the right being far stronger.

Overall felt good but, of course this would not as effective as it is if it felt blissful.

Quickie

In order to suppress the guilt of not working out today I did a 20 minute set of cleans.

20kg bell

10 min Right at 175
10 min Left at 165

The left burned far more than the right and it took a huge push to get to 165. Need to work on left hand position.(Note this is the bell with the oversized handle.

For 6/21/2009 Rode my bike home 20 min
For 6/20/2009 Rode my bike to work 20 min

Slow easy pace

Teaching

Today I taught my friend Brooke the ways of the kettlebell.

After some demonstration of technique the
Workout:

15 Squat thrusters
10 Pushups
25 Swings
200 Meter run

Brooke did very well picking up the swing and clean, as well as the other basic exercises.
We threw in some shredders and twists. Tried some windmills and other things

Overall 5 rounds of the above combo were completed.

WOD 06/17/2009

Yet another rainy day in PA

21-15-9

Deadlifts 135lbs
Pullups
Dips
Snatches (each arm)

25 Russian Twists
25 Shredders

I got a co-worker to join the gym and I tried to push the bells on him a bit.
I did have a few questions about em today and I tried to push the tao of the bells.
It did feel good to go to a gym but, at the same time reminded me how much I miss MASC.

Not exactly laying around

I have been active mostly on the bike doing a couple of super cool rides. One to remember and I will take anyone who is willing to try the sport (Bike Rentals available) is Raystown Lake. This may rank up there as one of the best experiences I have had on a bike in a long time. The other good ride is local but, internationally known Rothrock State Forest. Definitely cool trails Lonegnberger's Magic Carpet ride was awesome plus I rode the length of a tree which I will say was pretty sweet. Yesterday I decided to explore my new town by bike a little and ended up putting on about 25 miles. The 2 day total for Saturday and Sunday was about 40-45 miles. The good news there is plenty more to explore. This weeks goal is to get some time on the bells and stay away from the broads and beers.
Lets Go Pens

Vacation is over

After a few days of sulking about the fact I have to work. I decided to drag my ass off of the couch. The result I will say was euphoric.

Murphy looked at me said I better be involved or I am packing my bags and going back to grandma's.

So we went for a run at what I call the proving grounds. I have no clue on the distance or the time but, I kept an easy manageable pace.

I returned home drank some water and recovered a bit.

I grabbed the 16's and decided to embark on a 10 minute journey just to see what happens.

I completed 72 reps with the early RPM's at 8 the middle around 6 or 5 and returning to 7 ish.

I felt efficient keeping my breathing under control and conserving effort by adjusting in the middle enough to have a good push all of the way to the end. It is such a challenge to keep your mind off of a number goal. I told myself 80 and at one point thought of trying to hammer it out AFAP just to make it end.

I finished off with a ten minute set of swings throwing in a few variations of one arm only, two hand etc.

Joints feel good a little tension in the left elbow. I am convinced my issues arise while sleeping since I wake up because my arms fall asleep.

Side Note: I took Murphy mountain biking on Tuesday and he did a good job following the bike and leading the pace at times. I should get him a trailer for long haul epics.

Gym work out

It rained it poured and then the sun came out.

Either way it was too soggy to be outside.

WOD

Rower 30 Strokes hard recover X 5 (forgot the timer and the machine's is broken)

Deadlift 135lb 5-5-5-5-5

GHD situps 20-20-20
Push ups 20-20-20
Jumping Dips 20-20-20
25lb renegade rows 10-10-10

Weekend Warrior

5/12/2009

I went to park and took advantage of the fitness course.

5 Rounds
50 swings 24kg
10 Burpees
25 Box Hops
10 Pull ups

Time 30:19
(pull ups were jumping, strict, attempts at kipping, basically chin over bar.)

5/10/2009

1.5 hour mountain bike ride
I still had a lot of funk in my legs from the race and squats earlier in the week. It was all about fun and outdoors. The trails here are awesome.

Grinding

5/07/2009 which in my world is 5/08/09

Warm up

2bl 24kg
1. Squat Ladders (5)
2. Plyo Push Up Ladder (5)
3. Lunge Ladders (5L 5R)
4. Hand stand push up attempts (Ha ha ha) Substituted walk ups Ladder (5)
5. 2bl Presses Ladder (5)

25 Russian Twists
25 shredders

Short Walk to Cool Down

A little GS work

To get back into the groove and test the tendons I did some GS work today.

5 sets of 2 minute LCCJ @16kb 30 seconds of rest between sets.

1-20reps
2-16reps
3-14reps
4-19reps (controlled breathing better here)
5-21reps (balls to the wall)

4 minute rest

2 minute L & R Snatch
L-29
R-32

2bl 16kg swings
1 minute 32
1 minute 31
1 minute 33

Cool down run on a treadmill. The legs are still feeling the run so only about 10 minutes at a slow pace. (.75 mile)

1/2 Marathon

Today I ran a half marathon

http://results.active.com/pages/searchform.jsp?posted_p=t&sort=p_place_division&rsID=77430&firstName=Justin&lastName=Thomas&queryType=arbitrary&page=1&numPerPage=25#hot_links

2 hours 22 minutes and 11 seconds

I ran with friends which was really cool and fun. I enjoyed exposing someone to their longest run and first "race". I truly miss the City of Pittsburgh and my friends. It is a great town filled with great people. Although it may be doom and gloom it is still a cool place to run through.

For the fitness aspect of this. I did not train specifically for this about all I put out were a few confidence runs to see if I could muster this. So stepping up to the plate with a less than ideal platform was a testament to the Turko House of Pain. I think it may have been endorphins but, where us halfers split I said I could do the full course. I had some left in the tank.

Issues: Woke up late no coffee!!!! It also caused a mishap in normal morning bowel movements which resulted in a rest stop at one of the courses lovely porta johns. I caused a 15 minute time delay in our finish.

Thanks Luke and Jeff it was a good time.
I can thank Kim and Jason for the Pasta Too experience. Pasta was the key.

Stressss

4/28/2009

All stressed out and no where to go.

It is Wednesday and the week is already gone wrong. Probably lost the girl and the dog punctured his crotch on a stick.

10 minute 12kg
Swings
Cleans
Presses
Figure 8s

3 Minute Rest

10 minute 16kg
2 min. Swings
2 min. Clean L
2 min. Clean R
2 min. Jerk L
2 min. Jerk R

3 Minute Rest

10 minute
5 minute swings 20kg
3 minute swings 16kg
2 minute high pull 1L/1R 12kg

It has been a while for the KB's felt good overall.
Murphy's accident actually occurred after the workout so stress made a return visit. Guess time will tell on the girl.

What has happened to me

The JoPa Workout

In preparation for the 1/2 Marathon on May 3rd I have decided to do some running.
I ran to home of the infamous Jo Paterno where a cool little fitness area exists.
A ton of potential lies in that park.
I will estimate the run at 5 miles total with a little fun at the park:

2.5 mile run
5 Angle pipe climbs and returns
10 Plyo jumps
Ab Flags
Rows and L Pull ups from the ground on the low bar
Balance Beam
Monkey bars
Dips
Cheater Muscle ups
20 Box hops on various sizes and shapes of rocks
2.5 mile run

Fitness Course

On 4/11/2009 at 1920 to 2000 hours:

Ran the fitness course around my apartment and added a little spice

Started with some KB flips on the 12kg.
The Murph and I then ran about .33 miles
Pumped out 10 Burpees (Murphy watched)
Climbed a hill
Did some sprints
30 Jumping Jacks
10 Pull ups (not in succession see elbow pain)
Did some Ring Tricks Rolling over and back
-No go on the Muscle Up
Inclined ab raises
Sprint
30 Air Squats
20 Leg Raises
5 Lengths on the parallel bars
Sprint
1 High Box jump on a retaining wall

Note: I have been reading Native Fitness this workout was somewhat inspired by that.

Backing Off a Bit

I have been feeling some elbow pain lately and after some highly sofisticated google medical research combined with common sense, I think I have a slight case of tendonitis or bursitis. Either way I think taking a week or two to cool off a bit will help. So I started doing lower rep more mobility/flexibility focused drills. Last night before work I did some rotations arm, neck, and body. I also did some cobra/scorpion stretchs and floor swimmers as I like to call them. Shoulder presses, windmills, swings, snatches, pistols. etc... Overall just staying limber used no more than 12kgs. When will nicer weather arrive?

Tuesday

Today I followed Czar Jason's recommended workout. I did 6minute double jerk sets with 3 minutes of rest for 3 rounds with 16kg. I will break it down like this
Set 1
Sucked really bad to the point I set the bells down restarted the clock. During try 2 I set them down a couple of times.

Set 2
Did not set them down but, rested illegally as began experiencing right elbow pain. I did feel a ton better than round 1.

Set 3
Tiger Balm Tiger Balm Tiger Balm I smell pretty now. The pain did not subside so I got a little creative and for the last 3 minutes it went a little like this: Left hand 1 minute, Right hand 1 minute, Double 1 minute with higher pace.

I have no number count I just survived.

I did some TGU's, a 6 min. swing set, deep windmills, and tea cups as a warm up.

I cooled down with a 6 minute swing set as well.

Back to the roots and a run

Saturday April 4th, 2009 see spartanicaspirations for the good old Turko Torture Session at the best gym in the world Martial Arts and Sports Complex.

For today I just completed a one hour run yes everything is timed. Actually I had no way of measuring the distance so I went to what will now be called the Proving Grounds. It is the State Game Land area behind my current residence. I ran the dirt roads and few trails. I found some logs and felt the need for an Over Head Squat. There is a ton of potential out there for some psychotic workouts. The coolest part: As I was walking in the last half mile (cool down I swear) I spotted a redtail hawk on a branch just above my head. I had that I am being watched feeling and there she was eating dinner. We made eye contact and like most women I meet she flew away with dinner in her claws. My own little Discovery Channel moment.

Frustration

It has been a frustrating few weeks for me for many reasons. I will give work the biggest chunk of the pie without question. I wish I could say more but, I am almost sure they track me. Anyway I lost focus and some of that is my own fault . Lessons learned: sometimes call a time-out on things sit down and focus. Sleep helps too if available. Avoid beer but, that is so hard at times. Oh stay away from the dreaded "Monkey Boy". Now for the first work out of the week.

1 minute on and 1 minute off

1. 24 Double Cleans at 16kg
2. 19 Double Jerks at 16kg
3. 13 LCCJ at 16kg
4. 31 Snatches Right at 16kg
5 29 Snatches Left at 16g
6. 38 Swings Right at 20kg
7 39 Swings Left at 20kg
8. 33 High pulls Right at 16kg
9. 33 High pulls Left at 16kg
10 18 LCCJ at 16kg

The best lesson learned Kettlebells Heal All. I had nagging back pain, stress, frustration, blah blah blah and could barely grab the bells to do this after my short warm up I remembered what made me smile: physicality. I made a game for the left hand and that was to beat the right which only occurred on the swings. I will be in the Burgh this weekend but, it will be all business for the house. Come on California

phys·i·cal·i·ty

Pronunciation:

\ˌfi-zə-ˈka-lə-tē\

Function:

noun

Inflected Form(s):

plural phys·i·cal·i·ties

Date:

1660

1 : intensely physical orientation : predominance of the physical usually at the expense of the mental, spiritual, or social
2 : a physical aspect or quality

obtained from: http://www.merriam-webster.com/dictionary/physicality

Town Ride

In my effort to alternate GS training with bike, swim, run, or something different I met with Kelly who showed me the local trails around the Greater State College Metro area. It was good ride about 12 to 15 miles. To add something interesting to the mix some wierdo cross country team was running through the woods and one of them was naked. You know I have never seen a woman jog naked through the woods.

Back in action

Okay the sinus infection continues I gave in and went to the doctor and was prescribed augmenten an antibiotic. Whether or not it made difference in 24 hours who knows but, I feel okay for now.

GS training as recommended
6 minute sets X 3 24kg OALC

Set1 Set 2 Set 3
R 12 L 12 R 12
L 12 R 12 L 13
R 12 L 12 R 12
L 12 R 12 L 12
R 14 L 12 R 12
L 8 R 13 L 9

2 Minute rest between sets
Felt good form is better on my left a sign (i think) that I tend to use my body more on my weak side.

I tried to do 3min X 30Sec intervals with the 24kg for:
Swings alt
High Pull switch as needed
2 hand swing
and then the low left back pain returned

I made a few attempts to return to timed sets but, experimented with some assisting exercises I found on Steve Cotter's blog. Jumping Jerks I will call them. Basically jump on a box and as you land complete the jerk. Large stable landing area recommended. Did some ab flags and pretty much called it a day. I will call this one okay. Ralph is being fed 2 chicken breasts and green beans. Yum.

GS training

As recommended I did this"
6 minute sets of 2 min rest double 16kg LCCJ
set1:
6
6
6
6
8
10
Set 2:
6
7
7
7
7
7

Set 3:
5
7
6
6
6
10

To finish 4 sets of 4min X 1min swings varying alt, 2 hand, and one hand.24 kg

Overall felt strong learning to breath and rest
lower left back pain while swinging the 24 switched to 16 but came back for more 24

A splash in the subi

Inaugural mountain bike trail ride

I did a good little trail ride in the Rothrock State Forest. All went well and met a girl who was realy cool walking 5 dogs. She knew all the trails and everything and we talked for like an hour. Her name was Kelly and she drove a subaru. Some pics.

Jason's Pain

Arnold Classic

Technique

Today was a little frustrating felt rushed so I spent about 30 minutes working on my jerk technique. I did slow deliberate repetitions focusing on hand position, hip drive, second dip, and dropping back into the rack. Barely broke a sweat.

I am riding my bike to work again today. No rain but 28degree weather for the ride home.

commuting

Rode my bike to work at 516pm arrived 538pm
Rode home 400am arrived 426am it rained at 427am
Lucky

A good Irish work out

My usual warmup (see previous posts)
----I had no motivation coming into this

5 Minute swings 16kg alt one hand mix just to get loose

2 min. 2bl 16kg cleans
1 min rack

2 Min Jerk
15 sec overhead/ 30 sec rest/ 15 sec overhead

2 min 2bl swings
rest 1 minute a little rack work

2 min. push press
rack 30 sec minute rest 30 sec

2 min double snatch
A few rack holds but I hung on good mental one

Rower 3 minutes or so

Jump Squats @ 45lbs X 30
Jump Squats @ 95lbs X 30
Jump Squats @ 45lbs X 50

Cool down rower

I am loosing my liking of this gym
The equipment is spread out
They are promoting some new infomercial fitness program coming in may
They weight room has your typical nitwits
The weather is nice I may have to go backyard
Except I think the aerobics class will miss my 4 O'Clock noise making sweat dripping double snatch set. I could feel the staring. The retired lady is my biggest fan.

Endurance

I tested the bike trail to work today and it was pretty good total round trip at easy pace 50 minutes I would say 10 miles est.

It was such a beautiful day I decided to take Murphy out for an adventure through the state game lands.

We mixed a bit of running and the parcourse fitness trail in. I had a no go on a muscle up at the rings. I found some cool routes but, golf may end that dream soon.

Hung out at a coworkers ate pork, chicken, and venison. Good stuff.
Overall a great day

Day 3

3/13/09

Warm up
Rotations
Cobra
Scorpion
Hip Crossovers

3 minute alt swing 24kg

2 min rest

1 min 2bl Cleans 24kg
30 sec rest

1 min 2bl Rack 24kg
30 Sec rest

1 min 2bl Overhead Hold 24kg
30 sec rest

1 min jerk 2bk 24kg
30 sec rest

1 min LCCJ 24Kg
30 Sec Rest

1 min 2H Swings 30 Reps 24kg
30 Secs Rest

1 min High Pull Right 28 reps 24kg
30 sec rest

1 Min High Pull Left 30 reps 24kg
30 Secs rest

1 min Snatch Right 18 Reps 24kg
30 sec rest

1 min Snatch Left 17 Reps 24 kg
30 Sec

Alt swings 24 kg cool down 24kg

30+50+110 Jump Squats 12lb aerobics bar

5 minute Chair Press 24kg
20L and 28 Right

Good workout overall and good week overall. I have slept well all week with only one day of insomnia. I also have a sinus infection that is not debilitating but, irritating making feel sleepy.

3/11/09

Going for 10

Good Warm Up
Rotations
Twists
Sprints
deck burpee kickouts

3 minute alternating swings 16kg

10 minute snatch 16kg
(I lost count again because an aerobics class was fascinated by my abilities)Made ground for clients though
I felt good hanging in there for the time I was able to maintain control and rest

5 minute? Rest

10 Minute LCCJ 16kg
No count but around a 6 to 8 rep per minute pace
I now realize why you do the LCCJ first. My right the last arm on the snatch was burnt causing a couple of 10 second drops of the bells. I did like the effect of fatigue in this set to boost confidence.

The journey begins

Inspired

Jason and Kim's performance at the Arnold "Fitness" Expo has inspired me to embark on a journey to my first Kettlebell Competition. On August 29th, 2009 in Chicago Illinois the WKC is holding a competition. My goal is to compete in the amateur LCCJ. Today was day one of however many days it is.

Assessment: Where do I stand

Warm up:
Rotations
Skipping (yes I did it)
Thoracic Glides
Cariocia (sp?) Twists
Scorpions
Burpee Deck Squat Stuff
12kg warm up swings presses etc....

Oddly before I picked up the bells, I was nervous I guess it is good. I think it was fear of finding out how much work I had to do.

So here it is:

Dbl LCCJ 24Kg
Time: 4:21
Reps: 30

What Happened:
My lungs gave out I lost my breath had I not done that I would have never had to catch it. (Thanks Steve and Ken). Arms were about to go too but, I went into a panic breathing mode and lost everything.
On a positive note I didn't think I would make that time. I put in my head must get 30 reps that may have been why I put em down when I did. {so the question is have a number in mind or not?}

5 Minute Rest

Snatch 24kg:
Time: 4:44
Reps: 31R 31L

What Happened:
Muscle fatigue I rarely lose my breath on the snatch my demise is my elbows. My grip is good no tears and I didn't use chalk.

Now the rest of the torture
24kg for all

2bl rack hold 1 minute
2bl overhead 45 seconds ( I was shaking like a leaf )
minute or so rest
1 minute 2bl cleans
1 minute 2bl jerk

10 minute alt swing
This was the confidence booster for me. My longest swing set with a 24kg

Overall feeling about the workout:
I was glad to see I am almost halfway there. I had a really bad week last week I did some stupid stuff then got sick felt better then got a sinus infection. Hanging with Jason and Kim brought me back in focus. Thanks guys. I needed a good workout and I got it. Last night was a night out with guys (see previous stupid part) I avoided peer pressure and kept the beers under 5 total in a three hour period. In conjunction with the comp I am keeping the consumption down to a minimum. I feel it is better to be realistic.

3/03/04

TGU's 2 min 20kg
30 sec. rest
Burpees 2Min
30 sec rest
Squats 2 Min
30 sec rest
One arm LCCJ 2 Min
30Sec Rest
Swings 2 Min
30 Sec rest
Ball Slams 2 Min
30 Sec Rest

A little burned out

2/27/09

My work day was an unexpected 12 hour day and my headache while in front of the computer writing the report of my duties performed.

the workout.

24KG

swings for about 4 minutes
chair presses 5 ladders
4 pistols each
5 Handstands : I put myself in a wall supported handstand position
20 Push ups
30 Hindu squats (a girl texted so I stopped for a second)
10 24kg squats
20 shredders

This is yet another party weekend in State College and my first Friday night on Patrol we will see how it goes!!!

GS Time

I tried to some GS work today

Warm up with swings, burpees, and deck squats.

10 Minute LCCJ 16kg for 62 Reps

4 minutes rest

10 Minute Snatch
I lost count early on and I focused on Survival
I held on for 5 minutes each arm

12 minutes rest due to BS-ing

7 cycles of 30 sec. on 30 sec off interval runs

After what I will call two days rest I felt pretty good

0n Sunday I learned how to ski

2/17/09-2/21/09

2/17/09

2bl LCCJ 16kg 5 Min.
Plyo push up variations 2 min. X 2
Overhead Squat 16kg 1 min then 1:30 (both arms went numb fast) target was 2 min.
Box jumps 2 minutes X 2
Run 10 intervals 30 sec on by 30 sec rest

2/18/09

-Pull ups
5 - 5 -5 -5 -5

Getups
-5 -5 -5 -5 -5
walk 1 lap in between

- Push ups
15- 15 -15 -15 -15
Farmers walk

-Situps
20 - 20 - 20 - 20 - 20
Duck walks, bear crawls, crab walks

Renegade Rows
5 -5 -5 -5 -5

New toy in the gym. Actually its an old fabricated rowing machine but, I think they heard me when I said all this equipment no rower?

2/20/09
A co worker and I went to the gym he is a "conventional lifter" I didn't bring the bells so I decided to see how the other half does it. I will admit this is the way I used to do it. I felt it was good to do it the old way to reaffirm my current methods. Since I just walked in and freestyled it I will go from memory.

I used hammer strength machines for:
Leg Presses 275
Bench presses 225 lb
Then these are without machine
Back extensions
Glute ham situps
Dips
Shoulder Presses up to 75 lbs
Run 1 mile for speed at 6:50 I was at 12.5 mph

I don't miss doing it that way I felt out of place and lost. I will admit is was a good way to assess the applicability of my current methods.

2/21/09

6 Minute LCCJ 16kgs 40-50 reps (lost count) The goal was continuous work for the time.
Rest 3min
2 min jumping for height I used an angled I beam to gauge it.
Double Overhead carry 16kg
5 laps with 1 min rest in between
Double KB walking lunges 5 lengths
6 Minute Snatches 118 reps
5 minute spinner cool down

I was feeling the burn from bench presses the previous day but overall I was pleased with the workout and how I felt.

Recap of the week

Since my last event I believe February 10th

On 2/11/09 I worked my last daylight shift for what appears to be a long time
A social event overruled my workout. It was a good cause.

On 2/12/09

I was up late and drove home to the Pittsburgh area

On 2/13/09

Had to take care of the old house and my sister and my niece and nephews came in from Columbus
Good old family time

On 2/14/09
http://spartanicaspirations.blogspot.com/
Jason's torture session
For not experiencing one of the most punishing yet rewarding workouts in a month I realized I have work to do.
Kim and Jason look well prepared for their inaugural KB event at the Arnold Classic
I on the other would step up and look like a fool.
Days like this are good and remind me of the importance of hard work along with dedication.

2/15/09
Family time

2/16/09

Technically 02/17/09
Yes I worked out after midnight between 0040 and 0125.
All for good cause I have to switch back to night owl mode. So after a few cups of joe and time to let it settle I conducted this smorgasbord of I have to do something.

4 Minute swings 24kg
1 wall assisted handstand push up (Whoops dirty socks left marks on the wall)
20 Slow pushups
20 deck squats (I slowed them a bit to make them more deliberate)
20 Shredders (thats what Eric and I call them)
20 Single Leg Dead Lifts 10 each
20 One Hand Presses 10 each
20 Squats 24 kg two hand hold
10 Windmills 5 each
10 Exercise ball presses 5 each (got creative in lieu of a chair)
Exercise ball planks est 25 secs. (playing around a bit)
5 minute swings some two handed some alternating
10 get up sit ups 5 each

The weight used was 24 kg for all exercises. I did this out of guilt for not getting a good workout in and being a little behind on my 3 workouts a week goal last week. That was all for good cause though family and friends trump all. I am experiencing some low back discomfort this may be due to sleeping on a sofa bed for four nights. This was effective in keeping me up past my 2am target to prepare for the next shift.

New source workout

I was informed by one of the more enlightened employees of the gym who showed some serious interest in kettlebells. In fact I was impressed by his method of working out; for lack of better terms crossfit like. So in trading websites he recommended rosstraining.com. He did not have anything new to me per say but, it did help create some ideas. Thanks to Jason Turko I have a wealth of knowledge in torturing the body. So here is the deal for tonight.

As many rounds in 20 minutes of

5 pull ups (No pull up bar so it was 10 2bl 16kg presses)
10 Ball Slams
15 Burpees (arggghhhh)
20 Jumping Jacks (ahhh)

goal 10 rounds

Result 7

Feelings: This sucked therefore I thoroughly enjoyed it and have a "goal" not something I usually get into to. I am regretfully going to have to find one. I Think.

For a topping I did my 1 mile run with a with a 10-11.5mph .25 mile blast at the end.

Afterthoughts: I probably should have done 10 rounds no matter what but, I was toasted. My pride made me run and really made me run fast at the end. Burpees really really suck.
(Oh by the way I am trying to build capacity for them for some odd reason. Hint)

Well I am in the writing mood so I found this in a good book:

"This urgent calling of nature longs to be tested seeks to be challenged beyond itself. The warrior within us beseeches Mars, the god of War, to deliver us to that crucial battlefield that will redeem us into the terrifying immediacy of the moment. We want to face our Goliath so we may be reminded that the warrior David is alive, in us. We pray to the war gods to guide us to the walls of Jericho so we may dare the steadfastness and strength of our trumpet call. We aspire to be defeated in battles by powers so much greater than ourself, that the defeat itself will have made us larger than when we arrived. We long for the encounter that will ultimately empower us with dignity and honor..... Be not mistaken: the longing is there and it's loving and terrible and beautiful and tragic."

From In Search of the Warrior Spirit by Richard Heckler

20 Min LCCJ

Friday 2/06/09
20 min. LCCJ one arm hand switch as much as needed
24kg
160 repetitions

Varying ab work at the end

at 13min. my feet were killing me so i took a brief 10 sec break
no other issues to report.

This I will use as a way point for future measure

Meat head day

Today was decided to be a heavy day

One arm press

65lbs X 5
65lbs X 4
70lbs X 3
75lbs X 2
80lbs X1 right only 75 on the left

Deadlift

225 X 5
225 X 4
275 X 3
295 X 2
310 X 1

Pullups

5 rounds descending to 1
with 25lbs of weight

Dips

5 X 5 with 25

Squat

180lbs X 5

180lbs x 5

190 lbs X 4

200 lbs X 3

220 lbs X 2

Dreadmill

Run 1.25 miles
slow .25 mile @ 6mph
faster .25 mile @ 8-9mph
slow .25 mile @ 4-5 mph
Fast .25 mile @ 9-10.5 mph
cool down .25 mile

Overall I was happy with this workout and my ability to move some of the numbers I did. Heavy is not my thing. I was even happier at my ability to hang on for 1/4 mile at those speeds at the end of the workout.

Post 2 Rest Days Work out

Here it is this time I walked into the gym with a blank piece of paper and this is my vision

10 Each 5X through

Box Jumps
Overhead squats
Long Cycle Clean & Jerks
Russian Twists
Push ups
Lunges
Deck Squats
(5 each for 1 arm exercises and 20kg KB used)

Extra Curricular Activity
overhead walks 1 lap each arm
One mile < 7:30
I was able to get into a handstand and a 2 second (short seconds) hold managed to do it two times (part of warm up)

This was a rewarding workout for many reasons:
I was this close from throwing in the towel and saying one more day off
I heard some bad news at the end of work (not involving me but enough to make you think)
The weather scared everyone off nice and quiet

WOD 2/01/09

30 Wall Balls
30 Snatches (15 ea.)
Spinner 3 Minutes hard pace (No Rowing Machine So I Had To Get Creative)
30 Burpees
30 Sit Ups
Duck Walk 30 Feet

3 Times Through

43 Minutes

Archived Work Outs

These are from the past two weeks or so:

1/30/09
Misadventure as written to Jason in my email:
"The Protege got stuck on a patch of ice on a flat piece of land in the State Game lands area. Then about an inch of snow came down in 15 minutes. I managed to free myself then got stuck again on the road....Flat Road!!!! After an hour and a half total of throwing floor mats, towels, sticks, heaving the car while its in neutral, even jacking it up and throwing some ballast under the tires, a park ranger pulled up, and a tap with the Expedition I was off. So Murphy was a little jacked that his promised hike failed so I decided the golf course that has come to be my playground would suffice. The snow was up to his chest at parts so I had to clear a path for him as I ran. I found the fitness trail the rings are in good shape the pull up bar is low for me.

(WOD)
I would estimate the distance around 2.5 miles covered in an hour across varying terrain and calf deep snow at times.

1/29/09

Run 1 mile on a dreadmill 7:30

Thrusters 30lb - 10
Pushups -20
Pullups 5- 10
Deadlift 15 @ 135 lbs

Everything but the run 5 X through

1/21/09

Punch Press 15 each
2.5 Min rack hold each hand
See Saw Press 30
Russian Twists 30
Snatch 5 min each arm
Shredders


Unknown Date but this was a good one
10-9-8-7-6-5-4--3-2-1
LCCJ
Double Rack Squat
Box Jump
Burpee
Ball Slams

16kg KB Used

Saturday Workout 1/31/09

1/31/09
10 Minute Alternating Swings
--3 Minute Rest

10 Minute Jerk
--3 Minute Rest

10 Minute Clean
--3 Minute Rest

10 Minute Chair Press
--3 Minute Rest
------5 Minutes Each Hand 1 Hand Switch for all exercises-----

5 Minutes of random Ab work

Warm Up
Rotations Head to Toe
Deck Squat to Push Up
Deck Squat to Kick Outs
Lunges
5 TGU's

I felt strong for the swings I used the 16kg for the rest 20kg
The chair press was more like the chair rack just a matter of survival.

In the pursuit of my gymnastic dream I attempted some hand stands I think it is a matter of courage to get my legs up. To build my pride I did some cart wheels.

The begining

Hello,

My name is Justin and this is my blog. I am new to this blogging thing. I plan to use this to document my workout regimen and other things here at my new locale State College PA. Spednastics you ask? Well that is the name for my attempts at gymnastics maneuvers . It is truly special. I would like to thank Jason and Kim for inspiring this venture and the naming of this blog. I would also like to thank Eric, Steve, Pedro, Craig, Faith, and the rest of the Martials Arts Sports Complex gang. (http://www.masc73.com).

Justin