09/26/2010
I was still recovering from a 23 hour work day so I laid around doing nothing for a while. Eventually I got up the energy to go on a hike with Kelly and Ryan. We hiked up Mt. Nittany which is about 1.5km straight up. So overall the distance was about 2 miles in English.
9/27/2010
I was disappointed that I could not compete in the IKFF Nationals so I decided to see how well I would have performed. I chose my favorite the Long Cycle Clean and Jerk (LCCJ) for 10 minutes.
Using 2 20kg
59 reps in 10 minutes
I was working on surviving the 10 minutes more than going for a number. I am somewhat frustrated that I put up 20 fewer reps than my competition in March. I was satisfied with my control and the feeling I could push through at least one more minute at the end.
I am thinking about venturing into the biathlon one day so I tested my snatch. I gave myself approximately 10 minutes of rest after the long cycle.
20 kg
I started with the left. 63 reps switching to the right with about 45 seconds left on the clock
Finishing on the right. 63 reps putting the bell down about a minute early.
The highlight of the snatch set was the fact I did not tear my the center of my palm, which has been a problem for me. Thanks to Mike and Kim "Stickler" Stefano for helping me fix that.
As far as training goes I was satisfied overall. Next week I would like to make 5 minutes with the 24kg's.
09/28/2010
I decided to work up the energy for pre a work run. The goal was to see what my 3.15 mile is time for the upcoming Warrior Dash.
Murphy and I utilized the golf course for a night time run.
3.2 miles
7.6 mph average
25:35 minutes
09/30/2010
I was in yet another funk so I decided to get swinging.
30/30 Swings 16kg
100/100 16kg
5 min/5min 24kg one arm long cycle 43L/43R
5 reps of Rack/Lockout work 15 sec rack holds then 15 sec overhead lockout 24kg.
I was feeling the discomfort in the overhead and the rest in the rack. I need a lot of work finding a nice rack
2 rounds of 1min/1min 24kg swings
Thursday, September 30, 2010
Friday, September 24, 2010
Goals
I have had mixed feelings on goals; there are days I feel they are a good idea and there are days I think they are boring. I am sure not having set goals in life has caused me more harm than good. I am trying to learn how embrace them and harness their power. For now I will stick to fitness goals.
October 10th 2010 is the Warrior Dash
3.15 miles of varying terrain and obstacles.
I would like to see a 25 to 30 minute finish time.
November 29th 2010
10 minute LCCJ with 2 24kg.
Reps in the high 50's would be nice. This has been my nemesis over the last year. I have accomplished great numbers with lesser weights, but I have not broken the 5 minute mark with the 24's.
This week I intend to work on paths to these goals and others that I cannot mention yet.....
October 10th 2010 is the Warrior Dash
3.15 miles of varying terrain and obstacles.
I would like to see a 25 to 30 minute finish time.
November 29th 2010
10 minute LCCJ with 2 24kg.
Reps in the high 50's would be nice. This has been my nemesis over the last year. I have accomplished great numbers with lesser weights, but I have not broken the 5 minute mark with the 24's.
This week I intend to work on paths to these goals and others that I cannot mention yet.....
Supplemental Day
In order to stay fresh I believe it is important to add other exercises into my program outside of strict sport training. I know there are many opinions on this, but I ultimately believe everyone has to work within their limits whether psychological or physical. I enjoy bodyweight exercises almost as much as kettlebell exercises. I am not the only one who feels they go hand in hand am compliment each other nicely.
So with that being said today's training was:
Beautiful Day at Sunset Park
Jump Rope
Inverted Bodyweight Rows
Jumping Squats 16kg X 2
Pushups
Round 1 25 reps
Round 2 50 reps
Round 3 75 reps
The original overly ambitious plan called for going to 100 reps but, I was feeling the pain and hit fatigue faster than I thought. I could chalk some of it up to nutrition since I really did not eat much prior to the workout.
I hate feeling defeated so I decided to do 2 long farmer walks. I walked approximately 200yds 2 times with 2 16kg bells.
So with that being said today's training was:
Beautiful Day at Sunset Park
Jump Rope
Inverted Bodyweight Rows
Jumping Squats 16kg X 2
Pushups
Round 1 25 reps
Round 2 50 reps
Round 3 75 reps
The original overly ambitious plan called for going to 100 reps but, I was feeling the pain and hit fatigue faster than I thought. I could chalk some of it up to nutrition since I really did not eat much prior to the workout.
I hate feeling defeated so I decided to do 2 long farmer walks. I walked approximately 200yds 2 times with 2 16kg bells.
Wednesday, September 22, 2010
The week so far 9/20/2010
9/20/2010
On Monday I chose to do about a 7.5 mile hike. The terrain was rock covered with a mix of steep ups and downs. I have pics to post, but the camera and computer are not getting along at the moment. It was a great day to be outside and enjoy one of the many gems of Central PA. (Rickett's Glen State Park)
9/21/2010
Due the impending joy of going back to the work week I kept it light and easy. I did some bottoms up presses and ab work. I like to use these "freestyle" days to work on technique and bell positioning. I rode my bike into work and back so about 6 miles total. Nothing fancy just a light and easy recovery day.
9/22/2010
GS specific training:
Swings 16kg 1 minute each hand 3 rounds total (6 min)
-4 minutes of rest
28kg bell
1 arm
2 minutes each Non Stop
Clean 24/28
Jerk 20/20
Snatch 24/22
(12 minutes)
-4 minutes of rest
Round 2 the same with rest:
Clean 20/20
-2 minutes of rest
Jerk 18/18
-2 minutes of rest
Snatch 20/20
(12 minutes)
Swings 20kg 1 minute each hand 3 rounds total (6 min)
It felt good to push 12 minutes straight with a 28kg. I chose to be a little ambitious as I feeling good under the 28. I had to do a couple of half snatches on each hand to regain myself. In hindsight I would have liked to do 3 rounds with the rest in between. (Level 9 for the WKC fitness protocol)
Round 2 was not as pretty at the end resulting a couple of adjustments and breaks for the snatch set.
I thought about round 3, but I was so spent I took a short break and pride forced the swings in at the end.
On Monday I chose to do about a 7.5 mile hike. The terrain was rock covered with a mix of steep ups and downs. I have pics to post, but the camera and computer are not getting along at the moment. It was a great day to be outside and enjoy one of the many gems of Central PA. (Rickett's Glen State Park)
9/21/2010
Due the impending joy of going back to the work week I kept it light and easy. I did some bottoms up presses and ab work. I like to use these "freestyle" days to work on technique and bell positioning. I rode my bike into work and back so about 6 miles total. Nothing fancy just a light and easy recovery day.
9/22/2010
GS specific training:
Swings 16kg 1 minute each hand 3 rounds total (6 min)
-4 minutes of rest
28kg bell
1 arm
2 minutes each Non Stop
Clean 24/28
Jerk 20/20
Snatch 24/22
(12 minutes)
-4 minutes of rest
Round 2 the same with rest:
Clean 20/20
-2 minutes of rest
Jerk 18/18
-2 minutes of rest
Snatch 20/20
(12 minutes)
Swings 20kg 1 minute each hand 3 rounds total (6 min)
It felt good to push 12 minutes straight with a 28kg. I chose to be a little ambitious as I feeling good under the 28. I had to do a couple of half snatches on each hand to regain myself. In hindsight I would have liked to do 3 rounds with the rest in between. (Level 9 for the WKC fitness protocol)
Round 2 was not as pretty at the end resulting a couple of adjustments and breaks for the snatch set.
I thought about round 3, but I was so spent I took a short break and pride forced the swings in at the end.
Sunday, September 19, 2010
Training 9/19/2010
I worked 18 hours of bike patrol from Friday night into Saturday afternoon. Granted it is not all pedaling, but it is killer on the back due to poor positioning. I decided to ease into things. I could feel the funk throughout this session, but it felt good once it was accomplished.
I did 10 intervals of 40 secs. work 40 secs. rest sprints.
I could feel the tightness in my legs and as usual this was a killer.
Short rest then:
16kg X 2
3 minutes work 2 minutes rest
Cleans
Jerks
Snatch each arm
1 minute swings for 2 rounds
I did 10 intervals of 40 secs. work 40 secs. rest sprints.
I could feel the tightness in my legs and as usual this was a killer.
Short rest then:
16kg X 2
3 minutes work 2 minutes rest
Cleans
Jerks
Snatch each arm
1 minute swings for 2 rounds
Friday, September 17, 2010
Training 9/17/2010
Okay the intent to train after work this morning failed. You could call it a delayed plan now. After some horrible insufficient sleep and a failed effort to get more I decided to go for the workout and suck it up for the next 24 hours.
3 minutes swings L/R 16kg
1 minute rest
3 minutes cleans L/R 16kg 20 reps per min
1 minute rest
3 minutes presses 12kg, minute 1 fast 20+ rpm, minute 2 fast then steady pace 20 rpm, minute 3 rest overhead 6 rpm.
1 minute rest
3 minutes snatch each arm 16kg 12-14 rpm (I had some difficulty resting up on the left so it increased the rpms)
Now I embark on what will be an 18 hour plus work night into day on the bike dealing with drunk assholes.
3 minutes swings L/R 16kg
1 minute rest
3 minutes cleans L/R 16kg 20 reps per min
1 minute rest
3 minutes presses 12kg, minute 1 fast 20+ rpm, minute 2 fast then steady pace 20 rpm, minute 3 rest overhead 6 rpm.
1 minute rest
3 minutes snatch each arm 16kg 12-14 rpm (I had some difficulty resting up on the left so it increased the rpms)
Now I embark on what will be an 18 hour plus work night into day on the bike dealing with drunk assholes.
Thursday, September 16, 2010
Week so far 9/12/10 - 9/16/2010
The weather this week has been great and unfortunately I spent a good majority of it working. Due to stress I decided to take a few weeks off from training. It does not necessarily mean doing nothing, but nothing I do is planned. For example I was walking Murphy (the dog) and decided to run for a bit. It was a cool experience we found new trails near the apartment and running between trees always make you feel faster. I actually did not touch a kettlebell for a week and a half which was hard at times, but it made me hungry again to get back on them.
On Sunday September 12th, 2010 after watching the Steelers squeak out a victory I rolled over and decided to take Murphy for a bike ride and find some new trails around the apartment. We rode about four miles at an easy pace. I am building him up for longer rides in the fall. Even the dog has to train.
I dropped Murphy off at the apartment and decide to explore the area. I rode out to the singletrack behind Accuweather and did a couple of loops. The estimated total for the ride was about 20 miles. Accuweather is probably one of the best skill building trails I have ever ridden. It is flat, twisty, and tight which really develops handling skills.
Monday was a travel rest day and an important day for Instinct Fitness thanks to Craig and Faith.
Tuesday September 14th, 2010:
Jason invited me to train with his 0915 class at Alliance Physical Therapy in Peters Township. After a good warm up he brought back the leg burner.
I used 35lbs for this one. Only one kettlebell needed.
5 presses overhead (using 2 hands)
5 squats
5 lunges total
25 swings
Increasing by 5 each round (except swings) up to 20 then back down to 5.
DISCLAIMER: You will walk funny for days.
I have mixed feelings about this one. I draws into question my leg conditioning, but at the same time limits me for days since it takes so long to recover.
Wednesday September 15th, 2010:
Went to Sunset Park to train Kelly in the ways of the Kettlebell
We went over swings, cleans, and presses.
Threw together a quick workout based off of 21-15-9
10 Swings Each Arm
10 Cleans Each Arm
10 Presses
Round 2 was 7 each and Round 3 was 4 each.
We also played with the Jungle Gym trainer and did some kid like gymnastic stuff on the bars. I call this the best gym in State College. It is free and outside, but provides endless options you will never find at a Globo-Gym.
Today was a rest and organize day. Tomorrow the goal is to train after work since I will be pulling in about a 20 hour from 2230 Friday to sometime after 1600 Saturday. Oh how I love football.
Wednesday, September 8, 2010
This is the start of Instinct Fitness
Instinct Fitness
Here I will post my workouts, thoughts, and progress based on fitness and adventure. Instinct Fitness has long been a dream and this is the start of it's reality. I live to move and be fit and want to inspire others to do the same. I love having a connection to nature and the outdoors. I also love the fitness results provided by training with kettlebells and other "functional" techniques. Fitness today has many definitions and images. In its simplest form I look at fitness as overall physical and mental well being. My pursuit of outdoor adventure in various forms has inspired me to be as capable as possible. I seek balance though constant evolution and improvement. Instinct Fitness seeks to share the knowledge of this journey. There are many opinions of fitness this is just mine inspired by the knowledge others have provided and my own discoveries.
This is just the beginning...
Here I will post my workouts, thoughts, and progress based on fitness and adventure. Instinct Fitness has long been a dream and this is the start of it's reality. I live to move and be fit and want to inspire others to do the same. I love having a connection to nature and the outdoors. I also love the fitness results provided by training with kettlebells and other "functional" techniques. Fitness today has many definitions and images. In its simplest form I look at fitness as overall physical and mental well being. My pursuit of outdoor adventure in various forms has inspired me to be as capable as possible. I seek balance though constant evolution and improvement. Instinct Fitness seeks to share the knowledge of this journey. There are many opinions of fitness this is just mine inspired by the knowledge others have provided and my own discoveries.
This is just the beginning...
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