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