Tuesday, July 31, 2007

Tuesay's Workout

I used 16kg...

Swings 3X20

Snatches 30 seconds on 30 seconds rest - averaged 14-16 reps per side, 3 sets left, 3 sets right.

Swing + Clean + Press + Windmill + Negative Press; alternating - 3L/3R x 3

Front Squat with Barbell - 95x6, 115x5, 135x5, 95x5 Opps, I meant to do 5 sets of 5.

Pull-ups - 25lbsx1, 20x1, 20x1, 10x2, 10x3, 10x2 I just barely pulled up the 25. I felt weak and the pull sucked.

I skipped out on my pullups last week. I was feeling weak last week, and didn't want a disappointing workout. Well, I am still feeling weak, and my workout was a disappointment... and like wow, I am still alive and although disappointed... I'm not devastated. Lesson learned... probably none, but I wish I was GTG this week and not pulling weight. The yogis would say "at times the body is willing and the mind is not, other times the mind is willing and the body is not, rarely both are willing... practice any way."

*Plus, one hour of yoga asana... including more scorpion.

Sunday, July 29, 2007

Scorpion at Neti Neti

Mr. Iyengar's Vrschikasana

We worked on Vrschikasana today. Vrschikasana is Sanskrit for scorpion. Back bends are very stimulating to the nervous system. In the book "Light on Yoga" Mr. Iyengar explains the benefets of Vrschikasana...

My attempt at Vrschikasana

Yoga is exciting for the puppy

"The lungs expand fully while the abdominal muscles are stretched. The entire spine is vigorously toned and remains healthy. the asana has also psychological significance. The head which is the seat of knowledge and power is also the seat of pride, anger, hatred, jealousy, intolerance and malice. These emotions are more deadly than the poison which the scorpions caries in its sting. The yogi, by stamping on his head with his feet, attempts to eradicate these self-destroying emotions and passions. By kicking his head he seeks to develop humility, calmness and tolerance and thus to be free of ego. The subjugation of the ego leads to harmony and happiness."

As you can see, I have a long way to go before this posture reigns in my ego... however practicing this posture does give me happiness. Damn emotions and passions!

Saturday, July 28, 2007

Saturday workout with Ang

Angela and I trained at The Press Gym...

Single arm swing pyramid - 5/5 up one to 10/10, back to 5/5

Swing, Clean, Front Squat, Push Press, Negative Press - 2/2 and one up to 5/5

Then we drilled Windmills


I got a pretty ugly blister on my right hand, ring finger... weird.

Friday, July 27, 2007

Summer Food...

Grilled kabobs... pork marinated in shoyu, ginger, garlic, chili paste and toasted sesame oil. Also... sweet new onion, patty pan squash, and cherry tomato.

I also made some "lite" curried mayo as dipping sauce.

New onions are special... they tastes so much better than stored onions.

Tip... soak the skewers in water over night so they don't burn.

Walnut - Basil Pesto with Green Beans, Tomato and Fresh Mozzarella.

Huge bunches of fresh basil are only one dollar at the Farmers Market. Walnuts are full of Omega 3's, Green Beans are yummy

Friday Workout

It is still hot outside... Gold's has been very humid inside. All the members ask me why the air conditioning isn't on... I have to explain to them it is on, it is just a cheap, inadequate system. I had my workout in the spinning room (the coolest place in the gym) with one of my clients today...

All 16kg

Swings - 20

SHS - 10/10

Double Swings - 12, 10, 12, 10

Double C+P ladders - 1,2,3,4 - 1,2,3,NL - 1,2,NL - opps two NL's... low energy this morning!

Snatch - 10/10, 8/8, 6/6 (no rest)

I felt like I needed a little leg work... I haven't been under a bar since April. My client went home and I finished the workout with some front squats. I have lost some leg strength, oh well, what else could I have expected, lol?!! It was still fun, I will have to make a point of doing more BB work.

BB FSQ - 95X6, 115X6, 115X6

When I got home Aaron and I had our outside workout... Aaron wanted to do snatches, I had a 28kg rolling around in my car so I pulled it out for Aaron to goof around with. I got into the spirit of trying something heavier (dispite my two NL's earlier today). I watered my flowers between sets.

Swing + Snatch...

24kg - 2X2

20kg - 2X5

Snatch - 16kg - 10/10/10/10X2

Double C+FSQ+PP+NP - 6; just wasn't a good pressing day.

That was it... kind of goofy, but fun!

Thursday, July 26, 2007

Hot weather, easy workout

I am no fan of the heat... I tend to wilt. This is the best I could do.

Swings - 20X3

Single Hand Swings - 10L/10R X2

Swing + Clean - 5L/5R X3

Snatch + Swing - 5L/5R X5


Around the Worlds

Tuesday, July 24, 2007

Tuesday training

After a weekend of eating shamefully (Aaron's family had a reunion)... I finally got a good workout in. Andrea had a drop in class and for once the heat worked my my favor and I was the only person to show up. So, I got a private lesson!

Snatches 16kg - 12L/12R, 10L/10R, 8L/8R, 6L/6R

Figure 8's with a bottoms up clean 12kg - a lot

Windmills - Andrea really drilled me on technique.

Step back lunges - a lot


I also got my Harry Potter book. So I have my fun summer read!

Thursday, July 19, 2007

Andrea's Class

I just got back from an excellent class with Andrea DuCane. She asked the class what we wanted to work on, no one said anything, so I asked for Double Presses. I always feel better when I have someone affirming good form. This is what we did...

Double Presses - 16kg, 2 sets of 4 reps

Alternating Presses - 16kg, 4 reps, 3 reps

See Saw Presses - 12kg, 6x2

Double Swings - 16kg - 10X4

Double Cleans - 16kg; 10X4

Chest Press - 12kg; 6X3 (thank god, a laying down exercise!)

Abs and stretching at the end. I love going to class.

If I ever win the lottery I will travel the world going to all sorts of different yoga and KB classes. Maybe Aaron and I can have a KB Class vacation one year...

Tuesday, July 17, 2007

Training with Aaron

I got home form work early today, Aaron saved his workout for me. After a day of preparing workouts for other people I am always wishing someone could put together a workout for me. What am I talking about... I go to two yoga classes and a KB class per week. I am spoiled. Any whoo...

TGU's 16kg - 5L/5R; alternating.

I stoled Taikei's workout...
Clean and Press ladders; double 16's 1,2,3 x 4 - LOVED IT.

I watered my sad and heat stresses flowers between sets.

Saturday, July 14, 2007

A long week...

I feel like I had a long week of training. Last night Aaron wanted to workout, I already did some training earlier with my Friday morning class, plus I did quite a lot of demonstrating. There was no way I was going to let Aaron train on his own. I love training KB's! I would feel like Aaron was going to a party with out me if he trained and I didn't. Friday training went like this...

Pyramid single had swings 20kg - 5/5 up one to 10/10 back to 5/5

Dragon Walks - 16kg

S+C+FSQ+PP+NP - 16kg 4/4 x 3

Snatches 12kg - 10L/10R/10L/10R

Then Aaron's workout

S+C+FSQ+PP+NP - Started with a 12kg, got energized some where around the 3rd set switched to the 16kg. This workout really hit my abs!

DARC's 30 on 30 rest, again started with the 12, switched to the 16 along the way, can't remember where.

I woke up feeling a little tight in my low back and adductors... it has been a long time since KB's made my muscles sore a place other than my mid-back (lats and middle traps).

Today's work out... all 16kg

Swings - 10X2

Double Cleans 10X3

Double C+FSQ+PP+NP 5x3

Dragon Walks


Abs for Angie

Pull-ups 5X5

I am looking forward to fewer pull-ups next week. Hopefully I will miss them in a week.

Thursday, July 12, 2007

Twice on Thursday

I got two workouts in today. I went to Andrea's mid-week class, which was my "real" workout. Then I worked out with my class tonight at Gold's. I really like the way Andrea works out with us, she keeps a close eye on the class, while giving us an opportunity to really watch and study her form.

I haven't been to Andrea's class for almost two weeks... it is necessary for me to train with another instructor. I always tell my clients how important it is to have a second set of eyes to look out for your form. Plus, it is motivating to train with someone better than you are. I also think training with another instructor help me be a better instructor.

I also did my 5x5 pull-ups today. I am looking forward to a back off week. I don't love pull-ups as much as I did two weeks ago.

Andrea's Class...

Clean and Press 16kg - 5L/5R, 4L/4R, 3L/3R
20kg - 2L/2R, 1L/1R

Seated See Saw Presses - 16/16kg - 5

OH Press on one leg - 12kg 6L/6R

Snatch 16kg - 10X3

Single leg DL's - 20kg, 16kg 6/6x2

Single arm chest press


Wednesday, July 11, 2007

Nothing Exciting...

Which is fine... I don't mind having a boring life and boring training schedule.

Monday - Mostly yoga asana... I ran through my standard series of standing postures, because I love them. I also practiced some inversions. I try to get Sirsasana (headstand) and Sarvangasana (shoulderstand) a few times a week. Inversions are said to be very restorative to the CNS. This is what BKS Iyengar says about shoulderstand in his book "Light on Yoga"...

"The importance of Sarvangasana cannot be over-emphasized. It is one of the greatest boons conferred on humanity by our ancient sages. It is a panacea for most common ailments. There are several endocrine organs or ductless glands in the human system which bathe in blood, absorb the nutriments from the blood and secrete hormones for the proper functioning of a balanced and well developed body and brain.... Continued practice of this asana eradicates common colds and other nasal disturbances. Due to the soothing effect of the pose on the nerves, those suffering from hypertension, irritation, shortness of temper, nervous breakdown and insomnia are relieved. The change in bodily gravity also affects the abdominal organs so that the bowels move freely and constipations vanishes. It is no over-statement to say that if a person regularly practices Sarvangasana he will feel new vigor and strength, and will be happy and confident."

Mr. Iyengar goes on to say lots of other great things about this specific posture. I try to say in this posture for at least six minutes, then I usually add some variations in after that.

Tuesday - I started my 5X5 pull-up plan. Yoga asana, I also did some KB's. Swings 30 on 30 off, presses, and some other stuff I can't remember because I am lazy and didn't write it down... the didn't blog about it.

Today - Yoga with William. He moved into a new studio this month, which is beautiful. We did a bunch of backbends... it is still the summer of backbends. Excellent class like always! I also trained snatches and my favorite; Swing, Clean, Front Squat, Push Press, Negative Press.

Sunday, July 8, 2007

Farmer's Market

Sunday mornings I go to the Saint Paul Farmer's Market. The Saint Paul Farmer's Market is one of the nation's best. One thing that makes this market so special is that everyone who sells at the Saint Paul Farmer's Market has to grow or make the items within 50 miles of the Saint Paul City limits.

I try to eat seasonally. I can only try because this is Minnesota, and the growing season allows for fresh vegetable from about May to October. I try to get all the week's produce, flowers, some meat and cheese from the FM. This is what I got for this week.

Sweet corn showed up for the first time this season today. Corn is a grain, not a vegetable so I only eat it when it is in season or when it is a corn chip.

This week I made some Curried Sweet Corn Stew. It has Sweet Corn, Cauliflower, Zucchini, Chicken (i don't believe the thing about it making you weak), Tomatoes, Garlic, Ginger and Curry Power from Penzy. It is a little on the spicy side, so it might be best served over a grain like rice or quinoa. I also made a yogurt sauce with lemon, basil and green onion for a garnish. Generally I like to leave curry to the experts... the Indians, North Africans and Asians. Curry powder and paste is medicinal (good for inflammation), so occasionally I make exceptions.

The Chinese say that chicken supplements the qi (chi) and blood, warms the internal, and invigorates the kidneys; treats poor appetite and diarrhea. We don't eat chicken often... it just happens to be a coincidence that we are having it both this week and last week. I think it is the warm weather that is making it appealing to me.

Saturday, July 7, 2007

Hot weather workouts...

The weather here in Minnesota has been very hot... it's 97 degrees right now. Yesterday it was 92 degrees... I do not like hot weather. I feel low on energy, I've lost my appetite, and I am irritable. My workouts have been a lower intensity than I would like... I just don't have the energy and I am too irritable to push myself. However, today I had a workout given to me from Taikei. I made it a short but effective workout.

Full Front Squat to a Push Press; Double 16kg's - 8 reps, 3 sets
About 3 minutes rest between sets.

I did two sets with double 20kg's, but as Taikei predicted I could only do 3 reps, and very shaky effortful reps they were. Plus I've been GTG with pull-ups. Not so much today, because I am not going to go outside in the heat to do some pull-ups, I will have to wait until tonight to get some more in.

Thursday, July 5, 2007

Fourth of July Workout

This is the potato salad I made for our 4th of July meal. It has spinach, egg, cucumber, feta cheese, fresh new onions, chicken sausage, herbs from my garden, and fresh new red potatoes. It is dressed with mint-chive vinaigrette.

My workout was short and heavy... 10 sets of L/R single 24kg push press. I didn't get a chance to GTG as much as I planned... 3 sets of 4.

Tuesday, July 3, 2007

Training Tuesday...

My class at Gold's was two of my best clients and my friend Angela. All are experienced with KB's and can do all the basics proficiently, so I got my workout in too, Andrea style.

Swings to warm up, single hand and double hand.

Swing + Clean; 20kg 5L/5R
Cleans - single hand only; 20kg 10L/10R X2

Walking Lunge, KB in rack, press at the bottom - I should just call this the Angela Lunge, she loves it so much - 12kg; 9 steps out and 9 back X2

Swing + Snatch - 16kg; 5L/5R
Snatch - 16kg; 12L/12R X3

TGU's - 20kg; Very challenging on my left side... in retrospect, maybe I should have moved this closer to the top of the list. Anyway, did 2 on each side.

We ended with Abs... because Ang loves abs. I complained quietly in my head, and on my blog.

GTG Pull ups; 5 reps 1 set, 4 reps 3 sets... so far.

Monday, July 2, 2007

Grease the Groove....

is so awesome! I did pull-ups all day long, well 6 times today. I could have done more but I got distracted mid day. BW pull-ups are so much easier than weighted... I did 4 Pullups easily every time. I am kind of sad the day is over... I would like to do some more, they felt so good! I wonder how I will feel tomorrow.

The other training today went like the pullups... kind of sprinkled in throughout the day. This morning at the gym I had about 15 minutes to myself, so being inspired by Taikei, I worked on some bottoms up cleans and presses with the 12kg. Right side was consistent and pressed up pretty easy, left side... not so much.

I went home for lunch and did some yoga practice. Standing Asana, forward bends and twists. The twists are feeling much better. My rib thing must be all better.

Before I left the gym I worked some snatches with the 16kg... I set the timer for a minute to see if I could get 30 snatches in a minute. Not really... I did 15 left, and 12 right, so about 27 snatches. That about killed me so I did two more sets of 15l/15r, no timer and packed it in and went home for the day.

Sunday, July 1, 2007

Open Hips; Release Sacrum

Yoga on Sunday at Neti Neti, Lisa always asks for requests. Just one more thing to love about Lisa. Someone asked for some sacrum work. Perfect, I could always work on my lower lumbar, hips and sacrum. So many muscles attach there, it is a tight spot for lots of people.

When I got home Aaron asked what we did in yoga class today, so, here I am in our funky room in front of the television showing off some yoga postures. I hope William hasn't found my blog yet... he will puke for sure (not really, he is pretty cool). This is a big hip and sacrum release Asana... Pasasana, it means "noose" in Sanskrit. I'm not sure what the name of the standing version is called I haven't tried this before today. Standing on one foot changes the posture remarkably because of the repositioning of the hips. It felt great.

One way of working this posture if you don't have the mobility to acutally wrap your hands... use a strap or belt and work on pulling yourself through. Once you get the traction behind your back, it is much easier to pull through with your chest.

At the end of class we did something pretty cool. With a partner... one person laying supine, knees to chest, the other actually sat on the others shins. Felt wonderful on sacrum.

Pull-up plan... this week is Grease the Groove. I think I did about 3 sets of 3 pull-ups on the close line poles. A method I really like! However, my left lat is sore. I must have some imbalance. oops. I will have to correct that this week.