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.