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.