Friday, November 30, 2007

Friday workout with Angela

Another great workout with my friend Angela!

Double Swing/Punisher Ladder
16/16kg
12 Double Swings
1 Punisher
11 DS
2 P's
10 DS
3 P's
9 DS
4 P's
8DS
5 P's
7 DS
6 P's
6 DS
7 P's
5 DS
8 P's
4 DS
9 P's
3 DS
10 P's
2 DS
11 P's
1 DS
12 P's
~Took us about 15 minutes to get through it.

Double Cleans
20/20kg - 5
16/16kg - 5
12/12kg - 5
Five sets of 5 cleans each, in a descending ladder.
~Some rest, but not lots.

TGU's
12kg - 3L/3R
16kg - 2L/2R
20kg - 2L/2R

Wednesday, November 28, 2007

Short and Quick

I got a workout in between clients today. I also did some swings with the 12kg - I go you go style. Nothing too exciting...

Snatch
16kg - 10/10,10/10, 10/10, 10/10

Double Clean and Press
16/16kg - 3/3, 3/3, 3/3, 3/3

Tuesday, November 27, 2007

Gym Day... at last!

Finally... I got back to the gym! It was a very necessary break. It was Aaron's idea to take a few days off, I couldn't have done it by myself. It is hard to stop a habit. I understand how this squataholic thing happens. LOL!

Back Squat
95lbs X 5
135 X 5
160 7 sets, 3 reps
~Much easier with no DL's.... I practiced finding my groove. Next week I should work on moving faster on the assent.

Bulgarian Split Squat
25/25lbs X 5/5
35/35lbs X 3/3
40/40lbs X 3/3
40/40lbs X 3/3
30/30lbs X 5/5

Pull-ups
5/3/3/3/3


~The whole workout took about 40 minutes. I tried to keep less than 2 minutes of rest between squat sets. I super set the BSS and P-ups with plenty of rest between sets. Everything felt easy and natural. The pull-ups could have been stronger... Oh well. I just happy to be at the gym.

Saturday, November 24, 2007

Kinetic Edge

I haven't posted a message lately because I haven't really been training. I have been enjoying some time away from structured exercise. My shoulders have been bugging me a little, and my thoracic has been bugging me as well. I crashed up my motorcycle in 2001... oops! It isn't really a big deal. I'm just a baby and will avoid training when it isn't comfortable.



Here is the fun stuff I have been doing... I have been filling in for Brad Nelson at Kinetic Edge.
The new location for KE is beautiful. I snapped a couple pictures to show off how really nice a space this is. Way nice spot! Ropes, rings, clubbells, heavy bag, etc. His students were awesome, and all very capable and prepared for everything I had to throw at them... and very good sports to train with me!

I have been doing a vanilla yoga practice and swinging a 12kg for demos in class. Otherwise I have been just eating well and resting. I feel great! I will resume training soon. Hopefully tomorrow at The Press for DL's. I am off to a slow start for the PL meet in February.

Monday, November 19, 2007

Back off days...

Sunday morning I woke up feeling not rested like I usually do. I am backing off training for a couple days. Hopefully I will be ready to train tomorrow. I am thinking I will only DL or Squat. Probably not both. Restorative yoga asana, rest and food Sunday and today.

Friday, November 16, 2007

Friday workout with Angela

My friend Angela showed up at The Press to workout with me today! I was thrilled to have someone to workout with. I showed Angela the VO2 max workout today...

Snatch - VO2 max 15:15 style...
16kg 7 reps 30 sets
~16kg was a big challenge, and I knew it would be... but the challenges were unexpected. My left rhomboid was acting up, then on the 2oth set I tore the callous off my right (wtf?) palm! Angela loved the VO2 Max work out!

I showed Ang a TracyStyle workout...
Swings - 20kg; 20reps
Swing/Clean - 16kg; 5/5
Swings - 12kg; 10/10/10/10
Thrusters - 16kg; 5/5
Swings - 16kg; 10/10
Swings/Snatch - 12kg; 5/5/5/5
~I go you go, two times through. Ang loved this one!


Bulgarian Split Squats
12/12kgs - 6/6
16/16kgs - 5/5
16/16kgs - 5/5

Pistols - some

Wednesday, November 14, 2007

Yoga with William

I love Wednesdays... that is the day I have my yoga class with William. I hope everyone reading this has had a teacher, coach, mentor who has made a life changing impact on your travel through life on plant earth. Every time I am a student in William's class he says or does something that causes me to look at the world a little differently. He has certainly impacted the way I teach.

This is the biggest thing I have gotten out of William's classes is simply the inspiration to work harder. Yoga is fun! Learning new things is fun, finding a better way to do something is inspirational! I like living in my physical body when I am practicing yoga. Gaining a deeper understanding of how the body works in a certain asana is epiphanic. Everything I learn in yoga class is transferable to everything else I do. I could go on and on... I am so lucky to have a teacher that I connect with like William.

We worked backbends again today. After squats and DL's... backbends are a prefect release. Maybe not backbends the same day as squats and DL's, certainly not right after... but the next day is optimal.

I am still working on extending the medial side of my heal as much as the lateral side. Right now this is causing my toes to go off in their own direction. I will have to put more awareness toward the front part of my feet.

Lumbar and sacrum takes a little extra time to warm up to the intense extensions. ASIS should release inward and across toward the pubic bones and sacrum should release out... I might be gripping in my lumbar and sacral region. Shoulders and intercostals always complain at first before releasing.

Backbends everyday! Inversions every night.

Tuesday, November 13, 2007

Gym Day

Deadlift
135x5
185x5
185x5
205x3
205x3
215x3
215x3

Back Squat
135x3
150x3x8

My legs feel like jelly... haven't felt like that for a while.

Monday, November 12, 2007

Cold Weather Cookin'


As winter gets closer my cooking has changed to more soups, stews, and roasts. I have been way into split pea soup lately... made with cardamom, ham, kale, some other veggies and topped with lemon, parsley-yogurt cheese.

Tracy Reifkind gave me a yogurt cheese maker. When I was in restaurantland we made yogurt cheese by hanging yogurt in cheese cloth over night. Now that I am a home cook only... I have no room in my fridge to hang cheese cloth... once in a while I would line my strainer with a cloth napkin. That was a pain in the butt... I had no idea someone actually made a convenient sized device that was that that.

Some other fun things I have been making with yogurt cheese...
Creamy blue cheese dressing... yogurt is full of cultures that assist digestion. Strong digestion keeps your immune system strong.

I made my own chipotle-horseradish mayonnaise, I cut it with yogurt cheese for mayo lite!

Sunday, November 11, 2007

Sunday Workout with the Fridays

This morning was Yoga with Lisa at Neti-Neti. Lisa's classes are always uplifting and challenging. Her classes keep my practice honest and inspired. In the day and age of "westernized" yoga styles, Lisa's classic approach reminds us of some important details of yoga asana... For example, when in Adho Mukha Svanasana (Down Dog) posture, in this asana you should lengthen the back of your neck, causing the blood flow to somewhat restricted in the throat, but increased blood flow to the brain. When you transition to Urdhva Mukha Svanasana (Up Dog), the thyroid has a renewed supply of blood... This is an example of a classic detail of yoga asana.

Anywhoo... Heavy swings for me tonight

Swings
24kg - 20
20kg - 10/10 (single hand swings)
32kg - 10
~3 sets, done in rotation

40kg - 10, 10, 10
24kg - 10/10, 10/10, 10/10 (single hand swings)
~I concentrated on really blasting each swing.

Pull-ups
6,6

Friday, November 9, 2007

VO2 Max Workout...

Tracy Reifkind showed me the VO2 max workout when she was here visiting last month. Tracy wasn't here, so I did my workout with the Gym Boss...

VO2 Max 15:15
Snatch; 12kg
8 Reps, 30 Sets

I should have done 40 sets... oh well next time.

Tuesday, November 6, 2007

My Fancy New Belt...

I just got a new lifting belt. It was a gift from my Best Bud Tracy Reifkind. This may sound a little compulsive... but now that I have this fabulous belt I have decided to participate in the Minnesota State Open PL meet. It's in February. This will be my first meet. I am planning on lifting raw. I have been lifting for two years and swinging Kettlebells for a little over a year. This is kind of a big deal for me.

I have several things working in my favor. I have practiced yoga for over 10 years world class teachers. I have a brother-in-law who is an accomplished PL'er who will be coaching me. Tracy gave me a special belt (you can see it in the video below), and offered up her husband Mark Reifkind as a coach as well. I also have a husband who is movement talented and very supportive. I've got a lot of help. All I have to do is show up!

Tonight's Workout...

Deadlift
185x5
185x5
205x5
205x5
205x5

Back Squat
135x3
155x3
165x3
175x3
195x1 ~pr
205x1 ~pr video below for your viewing pleasure...
135x3



Pull-ups
10lbs x 3
15lbs x 2
20lbs x 1
20lbs x 1
BW x 3

Saturday, November 3, 2007

Saturday Workout... Friday Style

Saturday night workout with Shawn and Aaron, they worked out with the Bulldog and 32kg. I don't have anything smaller than a 20kg here at home, so I am forced to go heavy on Saturdays too.

Swings
28kg - 10, 10, 10
~warm-up

Snatch
24kg - 6/6, 6/6, 6/6, 6/6, 6/6
~I felt like I needed a PR... difficult, but doable

Over Head Squat
20kg - 3/3, 3/3, 3/3
~not very much fun... my shoulder has been bugging me for the past couple days. The last set felt the best.

Pistols
24kg - 1/1, 1/1, 1/1, 1/1, 1/1
~not all were perfect... a couple times the extend foot touched the ground on the way up.

Pull-ups
5 x 5
~felt nice on my shoulders...

Friday Workout...

After Tracy's visit I have been using her formula for my beginners classes. This means I have been getting some high volume swinging in my training... something that was missing from my regular workouts. I may have thought I was doing some high volume swinging before, but after training with Tracy I think differently. LOL! So, Thursday I had two classes with the "I go you go" method of training.

Warm up

Swings; 20kg - 30, 30

Double Clean and Press Latter

16/16kg - 1,2,3,4,1,2,3,1,2,3,

That was my morning workout... latter in the evening I goofed around with the Sots Press and Sots Press Pistols. Despite my pretty good ROM, I have a difficulty totally locking out my elbows in the hole of the squat...