Swim BIke Run

1 hour swim approximately 45 to 50 laps at a 80 sec per lap pace

-This was the best swim I have had in my life. I found a rhythm and was able to keep it. This was a huge confidence booster. I now have the confidence to work on speed knowing I have the distance down. I completed the hour non-stop using the freestyle stroke.

1 hour bike approximately 18 miles.

45 minute run 4.5 miles 6 mph pace.

I felt good overall. I cut the run short by 15 minutes due to it being over crowded and I could feel the bonk coming on. I know excuses excuses.

It is hard to imagine the time involved in this endeavor. Since I forgot the headphones I had a lot of time to think. I kept thinking there has to be a way to make these workouts a little more entertaining. Droning away on the bike was not so bad but, the run was a mind killer. The 8 degree low does not make outside too attractive.

Barbell

I decided to do some barbell work to supplement the Kettlebells.

Deadlifts

135lbx10

165lbx10

205lbx10

225lbx5

225lbx5

Jump Squats

Bar x 50

135 x 50

165 x 50

185 x 25

Press

100 x 10

120 x 10

140 x 5

GS and Run

GS Sport

Warm up

5 minute swings 20kg

2 min rest

2 min LCCJ 24kg 11 reps

1 min rest

2 min Clean 24kg 29 reps

1 min rest

1 min Jerk 24kg 11 reps

1 min rest

1 min rack hold 24kg

1 min rest

1 min snatch L 24kg 15 reps

1 min snatch R24kg 16 reps

1 min rest

2 min LCCJ 24kg 14 reps

Vibram 5 finger run approx. 20 minutes on varied terrain. Outside air temp 32F sunny with some brisk winds. Terrain included grass, asphalt, gravel, and woodland trail. The ground was moist so my feet did get cold. There were no complaints about the experience. I seemed to run lighter on my feet and payed a little more attention to my step. I did goof and scrape the top of my toe putting a hole in the "shoe". I see myself doing this more often.

Swim

750 meter swim

2 lap warm up

5 lap cool down

Work outs

Thursday

10 minute snatch switch at 5 minutes

left arm 79 reps

Right arm 87 reps

Friday

Swim 45 minutes technique work

Sunday

Bike 20 miles 1 hour

Run 4.5 miles 45 minutes

Strength Work

Warm up

5 minutes of 16kg swings

3 rounds

24kg x 2 Squats 10 reps

24kg x 2 presses 10 reps

Round 1 double press

Round 2 10 and 10

Round 3 seesaw

24kg x 2 single leg deadlift 10 reps

Finish

5 mins of 24kg swings

5 mins of 20kg swings

Broke down a bit in the 24kg swings

Valuable Lesson of the day do not drop the 24kg bell on your pinkie finger during the seesaw press. I figured I don't really need so I may have to amputate.

Yesterday my spotter Murphy and I went for an hour long hike.

Intervals

I did some intervals:

45 sec. on/1 min rest X 10

Bike Set

Run Set

15 Minute on the rower 2000 meters

Moving on up

Jan 16 2010

Based on the results of my first competition its time to face the 24's. I only have one 20kg bell so that leaves no choice but, to go to 24kg.

Good warm up

5 minutes of 20kg swings

3 Rounds 2 minutes of rest in between.

1. LCCj

7/8/8

2. Snatch L

12/10/14

3. Snatch R

13/13/13

4. Jerk

8/10/11

5. Clean

10/13/13

25 shredders and twists with a 20kg.

13 almost 14 hour workday.

Swim

I bought into the University's fitness pass and enjoyed an easy day of swimming. I really had no choice since I couldn't really go fast. I would say I swam about 800 meters total. I get really frustrated because everyone in the pool is faster than me. The girl in the lane next to me was using a kickboard and passed me while I was doing the freestyle. I swim like a brick. Ahh its going to be a long 1.2 miles.

1st Competition

On Sunday January 10th I competed in my first Kettlebell Competition at Ironworks Fe in Long Island NY. There was a good spread of people ranging from all ages and abilities. The event went well and was well organized. I completed 89 Reps in the LCCJ. It felt way too easy so therefore I have to move up to the 20's.

I found it a great way to get the feel of competing on a platform in front of people. I knew I was okay because I did not have to speak.

My pre comp routine was completely unorthodox:

Saturday's Dinner:

Pizza

Saturday's Activity:

Led Zeppelin Tribute concert which I would have gone to NYC for without a kettlebell comp.

http://hammerofthegods.com/

Note: I may have consumed some beer in this process.

Saturday's Bedtime:

1 am or so

Sunday Wake Up:

7am Slept included waking up every hour in fear of sleeping in.

Breakfast:

2 McDonald's Breakfast Burritos, hash brown, and coffee.

Lunch

1 cliff bar and half of a Nature's Valley Honey and Oat bar.

Plenty of Water.

A good 15 minute warm up

Here it is

http://www.youtube.com/watch?v=bJE8k9LmUa8

At the end we did a Snatch Relay. Our team won with 241 reps. The goal was as many reps as your team can put out doing 3 minute relays for 3 rounds.

Here it is:

http://www.youtube.com/watch?v=goc7FXgENWc

the week in review

On 12/31/09

I rode my bike into work which is approximately 3.5 miles the temp about 28d f with 2 inches of snow.

I also rode my bike on duty which was snowy and cold as well. I would estimate my total mileage at 12.

I rode home another 3.5 miles

so that totaled about 20 miles for the day.

Jan 01 2010

i did my own version of the 2010 workout

500 jumping jacks

500 swings

500 snatches

500 situps

10 pushups

1 hour 40 minutes

Jan 4 2010

10 min warm up run

10 by 30 sec on and 30 sec off

10 min off

that is the week in review comp on 01/10/10 staying cool and easy