WOD 12-30-09

1 Mile Stationary Bike (Run, Rower etc.)
30 Slam Balls
30 Swings
Repeat 5 times

For Time:

Forgot to track my time - it would have been bad. I was a bit lazy to start. This is why I make myself to workouts that have a certain structure or time constraint...ie. MaxVo2, Tabata.

Then once you start a workout, you just keep going till it's over. Not a lot of though other than doing each rep as good as you can.

Just Swings

40 Kg 2 Hand Swings

Lost count...somewhere around 200.

WOD 12-27-09

A simple stationary Bike...

10:00 Bike
Bosu Ball Step Ups
Bosu Ball Lunges

All Legs!
Cal 153
Average Heart Rate 120
Max 133

WOD 12-26-09 Tabata

Another interval style workout
Tabata set - 2 to 1 ratio

Swings - 20 seconds On, 10 seconds Off
8 Sets
1 Min Rest
Slam Ball - 20 Seconds On, 10 Seconds Off
8 Sets
1 Min Rest
Swings - 20 Seconds On, 10 Seconds Off
8 Sets
1 Min Rest
Slam Ball - 20 Seconds On, 10 Seconds Off
8 Sets

Some ab work and cool down

Time: 30:37
318 Calories
125 Average Heart Rate
163 Max
18% Cal Fat
Fat Burn 15:42
Fitness 14:49

WOD 12-25-09 Max Vo2

Getting back into more normal type of workouts. The Knee PT stuff has gone as far as it can go. It's time to get back to regular style workouts with a few extra leg exercises thrown in.

The knee will never be good but I can't let that interfere with my pursuits...

Max Vo2
Working my way to 40 sets

16 Kg Snatches
20 Sets

Also experimenting with a heart rate monitor -
Time 21:33
253 Calories
133 Average Heart Rate
153 Max
Fat Burn 9:36
Fitness 11:59

The deal with kettlebell and interval training is that you burn calories well after your workout is done. So any measure of calories is inacuarte.

Further, calories really don't mean that much to me but I might as well look into what style of workout and exercises give me more bang for my buck.

WOD 12-14-09

Man Makers...

20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
Jump Back – Push Up – Row L – Row R – Jump Forward – Clean/Squat/ThrustPress
25 2 Hand Swings
5 Manmakers
20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
25 2 Hand Swings
5 Manmakers
20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
100 Snatches
Wanted to quit this one every time I started the Manmakers

WOD 12-13-09

Smokin Ladders
Only 16’s though…
- 8 Double 16’s Dead clean & Press
16 Snatches L,R
30 Second Work
6 Different sattions
- 9 Double 16’s Dead Clean & Press
18 Snatches L,R
30 Second Work
6 Different stations
- 10 Double 16’s Clean & Press
20 Snatches L,R
30 Second Work
7 Different stations
I got this from Art of Strength so I didn’t show the stations, but do what you want. I like doing other peoples workouts cause I tend to avoid what I’m bad at.
This is a well rounded workout and I’m only using the 16’s!

WOD 12-12-09

24 Kg swings -
Haven’t used this one much due to knee rehab but it’s time to start!
25 Swings
- Slingshot
- Clean & Press 5/5
25 Swings
- Clean & Press
- Snatches
25 Swings
- Clean & Press
- Snatches
25 Swings
- Halo/Circle Drill
100 Swings

new site - www.missionkettlebell.com

My new site - www.missionkettlebell.com

Adding the Bell

Knee is a little stronger so added some light kettlebell

Normal Knee PT

Added Work -

10 Minute Snatch set -
16 Kg
Alternating arms
15 RPM

This was nice to get back to. Used my entire body to move the bell. Extra emphasis on timing and using my lower half more explosively so I'm not relying on my upper body to muscle it up.

My Normal Day

Knee PT is what I'm all about. I can't really workout until I get my knee gets in better shape.

To get this accomplished here is what I do everyday. well almost, I may take 1 day off a week.

- 10-15 Min Stationary bike
- Leg stretches
- Leg Lifts - many variations
3 sets of 10
- Heel Raises
3 sets of 10
- Single leg stability drills - Juggling a 8 pound medicine ball
3 x 1 min
- Theraband knee extension
3 sets of 10
- Theraband straight leg work. Four directions
3 sets of 10
- Stability Ball Bridges and Curls
3 sets of 10
- Partial Pistols
- Bosu Ball Squats
- Bosu Ball Step Ups and side steps

Total Time: Around 45 Minutes

A little better today.

Leg is getting used to the workload in that it doesn't fatigue near as quick as it used to...

Keep this up and regular kettlebell work is not too far off!

Warm Up
10 Min Stationary Bike

- Leg Stretches
- Leg Lifts - 3 Positions
3x10
- Side Leg Lifts - 2 Positions
3x10
- Bicycles
50 Reps
- Heel Raises
3x10
- Stability Ball Bridges
3x10
- Seated Kettlebell Alt Presses
3x10
- Single Leg Stands on Tramp
3x1 Min
- Ring Rows
3x10
- Farmers Walk
100 Meters

Working to blend...

Every time I start to rehab my knee I neglect everything else, so todays workout is an attempt to blend my knee stuff into a normal style workout...

A little heavy on the knee stuff because when I got to the "finisher" I was exhausted. But at this point in time I need more knee!

Warm Up
- 10 Min. Stationary Bike

Workout
- Calf and Hamstring Stretch
- Leg Lifts
Laying Flat,On Elbows & On Hands
3x10
- Side Leg Lifts
3x10
- Single Leg Stand on Tramp
3x1 Minute
- Knee Extension with Band
3x10
- Bosu Ball Step Ups
Front, Side
3x10
- Bridge on Stability ball
3x10

Finisher
1 Minute Drill
- Push Ups
- Sit Ups
- Seated Alt Presses
- Ring Rows

As many as you can do in a minute.

No more doctors!

Every time I see a Doctor they want to prescribe something or perform surgery on something. I suppose it's what they do.

I shouldn't have been surprised with my latest knee surgery then. The Doctor said he can take the burrs off the inside of my knee cap and this will make it track better. Once he looked inside my knee he realized there isn't much he could do...short of knee replacement.

I'm too young and too active for knee replacement!

The next few weeks - no kettlebells and a lot of knee PT. The plan is too strengthen the surrounding muscles of the knee and stabilize the joint itself. Lots of straight leg raises and stablility drills. I've got a good program planned out and slowly will add in my regular routines.

Here is todays effort -

100 Push Ups
Stationary Bike

When you pause or your form fails you quit and ride the stationary bike for 1 mile.

I rode the bike way too many times, but if I concentrate on just my knee stuff I fear everything else will go south. This is the challenge - how to maintain overall body strength while focusing on my weak link.

I think this workout is a step in the right direction...

Downsizing my efforts..

I try to make it through all my workouts. Sometimes you just don't have the energy but you still need to finish - if you can finish with good technique!

I failed a WOD a while back and I asked myself "Was it too hard, did you just quit, Are you weak?" You know all the things that go through your mind trying to come to grips with a lackluster effort.

I realized that I'm not in the shape I thought I was. Pure and simple! So why do workouts that are too hard or use too heavy of a bell? Cause I'm stubborn and I think if I keep using heavier bells I will get stronger. Actually you don't, you end up tearing up your hands and potentially other body parts.

For example the snatch. Should I keep pounding away at the 24 Kg until I get good at it? Or should I drop a size and master that? I say drop a size and work your way up in reps and time until you are ready for the 24 Kg.

Don't get me wrong, still use the 24 kg for snatches, just don't kill yourself with them. Your flaws will reveal themselves when you are on your 4th or 5th minute of snatches - this is where you need to identify and correct them. Are you dropping the bell too fast? Do you initiate the drop with your hips? Do you catch the bell with your hips? Are your jerking the bell on the upswing? Lots & lots of potential errors will pop up when you get tired.

A lighter bell is easier to manage when trying to correct yourself.

So what I'm doing is downsizing some of my workouts or scaling them back to my present fitness level and will increase them as I get stronger...

Today's Effort -

Warm Up

20 Snatches L
25 Two Hand Power Swings (Heavier Bell - Higher Swing)
20 Snatches R
25 Two Hand Swings

Ring Work
15 Knees to Elbows
3 Static Hangs

Repeat 2 to 3 times

Class Today

Introduced to something called the Punch Up. Kinda of like a get up but a little more explosive. I will shoot a video to show this one and also use it to adjust my form.


Today's Effort -

Warm Up -
Jay's mobility drills

Worked on Swings, Cleans, Presses and Snatches in addition to some ring, rope, and pull up bar work. Lots of ab related stuff.

The we worked on this punch up exercise. This is a great way to get some core work in and to get better at the beginning of the TGU. I've realized that I don't do the get up as good as I should...

A Simple One

Not much thought into this one..

Used the 16 Kg and tried to lighten it up a bit. Worked on keeping square on the swings, clean & snatches and getting the most out of the exercise.

One Hand Swings
20 R/L

Clean & Press
10/10

Snatches
10/10

Ring Rows
15

3 Sets

Made it through 1 set before I realized I had to feed my son...

What can you do with Rings/Loops?

Demo for Bandits Loop from art of strength on Vimeo.

Didn't have it today!

My energy levels tend to fluctuate within acceptable levels. I'm happy with my strength and endurance as they are right now. I'm close to 80 or 90% with the left wrist. So all in all, energy & strength are good!

However, some days you know your not fully there. Usually I push through it and finish whatever I'm doing.

Today was not one of those days. First off, I changed the second exercise of toady's WOD about a quarter the way through because I thought it was too easy. I added a thruster to the goblet squat portion and as a result the workout became harder than intended. I quit at swing 6 and goblet squat 15.

Why beat yourself up just to finish. I stopped 30 Minutes into it because I just didn't have it today. You have to work with what you have on any given day, but you also have to know when to stop.

Today I stopped. Still had a terrific workout just didn't finish it...

Today's Effort -

20 - Two Hand Swings
1 - Goblet Squat

19 - Two Hand Swings
2 - Goblet Squat

18 - Two Hand Swings
3 - Goblet Squat

.
.
.
1 - Two Hand Swing
20 - Goblet Squat

For Time

Another New Exercise!

Set up some rings in the garage today. No not the Ropes gone Wild or the Professional style, just home made - Home Depot style rings and rope.

If I like how they work my body, maybe I will upgrade?

Today's effort -

4 Stations
3 Rounds

1) Two Handed Swings 28 Kg
20 Reps

2) Ring Pull Ups (Feet on the floor, shoulders elevated slightly)
15 Reps

3) Slam Ball 15 Lbs
20 Reps

4) Bicycles
30 Reps

Couldn't finish 15 good reps on the rings. I had to stop at 5, rest, 5, rest, 5. Shows that I have some "opportunity" with this exercise!

Class at The Kettlebell Club

Sunday's Class

Jay ran us through a workout that used his 2 new full body get ups he is currently working on, surrounded by a bunch of swings, cleans, presses and snatches.

He has a video coming out that will put the pieces together but it's basically a front get up and a side get up - no weight!

Sounds easy but form is the key. My form improved but I'm not very good at getting off the floor, or getting on the floor for that matter.

Seems odd though that I'm in decent shape yet I have trouble getting on and off the floor?

I think he is on to something.

Here is today's workout.

Front Get Up
L/R
1 - Swing, Clean, Clean & Press, Snatch, Swing L/R
Side Get Up
L/R
2 - Swing, Clean, Clean & Press, Snatch, Swing L/R
Front Get Up
L/R
3 - Swing, Clean, Clean & Press, Snatch, Swing L/R
Side Get Up
L/R
4 - Swing, Clean, Clean & Press, Snatch, Swing L/R
Front Get Up
L/R
5 - Swing, Clean, Clean & Press, Snatch, Swing L/R
Side Get Up
R/L
6 - Swing, Clean, Clean & Press, Snatch, Swing L/R
Front Get Up
R/L
7 - Swing, Clean, Clean & Press, Snatch, Swing L/R
Side Get Up
R/L
5 - Swing, Clean, Clean & Press, Snatch, Swing L/R

A Practice Day

Worked on some things I haven't done in a while. Tried to work across my body...

Here's todays effort -

Warm Up -
Around the world
Halo's
Presses

35 Slam Balls
Halo's
10 each way

35 Slam Balls
Kneeling Presses
10 R/L

35 Slam Balls
Kettlebell Kneeling Woodchops
15/15

35 Slam Balls
Snatches
15/15

Class Workout

Tried to get to the Kettlebell Club tonight but was unable to. Instead I just did a Club style workout from Jay Armstrong.

Kettlebell 300 #1

Turkish Get Up 2 Reps a Side
Clean & Press 3 Reps a Side
Front Squat 4 Reps a Side

1KB Military Press 5 Reps a Side
Push Ups 5 Reps
Sumo Deadlift 10 Reps
1 KB Snatch 15 Reps a Side

Renegade Rows 5 Reps a Side
1 Hand Swings 20 Reps a Side

See-saw Press 5 Reps a Side
Push Ups 5 Reps
Suitcase Deadlifts 5 Reps a Side
1 KB Clean 10 Reps a Side

Seated Press 5 Reps a Side
1 KB Snatch 15 Reps a Side

Rows 5 Reps a Side
Push Ups 5 Reps a Side
Front Squat 5 Reps a Side
2 Hand KB Swings 40 Reps

2 KB Cleans 10 Reps
Push Ups 5 reps
1/2 Turkish Get Up 5 Reps a Side

Fast One!

Was leaving town for my 30 year high school reunion so I had to make it quick. Had no creativity today so I just repeated previous workout.

Normally something I don't like to do but so what...

2 Hand Swings
24 Kg
20 RPM
15 Minutes

Swing Practice

Today's effort -

Just Swings!

15 Minute Swings
20 RPM
24 Kg

I was working on a more explosive hip drive so I was swinging the bell higher than I normally do, almost eye level. Makes it a little more exhausting.

Worked fine until I tired around the 12th minute.

WOD 8-10-09

When doing these timed sets it's important to note that you never sacrifice form to complete rep quickly. If your form fails, stop, gather yourself and then complete.

There are 3 reasons I like the timed set style of workout:

1) I'm in my garage with no one pushing me. I use it to keep out the distractions.
2) I use it to assess my conditioning and will power.
3) They are over quickly with awesome benefits.

Practice
Windmill
Bent Press

Workout -
Double kettlebell Squat Thrusters
15 Rep's
16 Kg's
Two Hand Swing
20 Rep's
28 Kg
Inverted V & Hold
15 Pound Slam Ball
Snatches
20/20
16 Kg

3 Sets for Time
Mine 32:26

This was as difficult a workout that I've had. The Squat Thrusters were the killer. My body was not worthy of this kind of effort.

Hence the 32:26 time...

-

WOD 8-9-09

Had to test myself today so I did the following WOD, -workout of the day- to find out where I'm at.

I'll do this same WOD later and compare times.

30 Wall Ball Shots 12Lbs
30 Slam Balls 15 Lbs
30 Kettlebell Swings 24 Kg
30 Sit Ups

3 Sets for Time

22:33 was mine.

I had to rest more than I wanted to, but you can only push so far...

No Mo!

Today was tough. Legs did not want any part of any workout. They are tired from Thursday. I had no motivation. So I stood around the garage until I did something.

When I get like that I start with a timed set. Like getting dumped in the middle of a lake, you gotta swim home or drown.

Today's Effort:

- 2 Hand Swings 24 Kg
10 Minutes
20 RPM

- Exercise Ball Leg Curls (PT)
15
3 Sets

- Wall Squats (PT)
10

- Bicycles
25 Reps

- Wall Ball Shots
30
2 Sets

The hardest part of this is the PT stuff...My legs suck!

Leg Focus

I've done a poor job of keeping up with my Knee strengthening exercises the last 6 months. I find time to get my kettlebell work it but don't seem to find time to get my knee stuff in.

I didn't think to incorporate the knee stuff into my regular stuff...Thought they were separate.

Here is my first attempt...
Warm Up -
Bike Ride
Quad Stretches
1 & 2 Hand Swings

Workout
1) Goblet Squats 20 Kg
25 Reps then 1 Min Slingshots
25 Reps then 1 Min Slingshots

2) Deadlifts 40 Kg
20 reps
20 reps

3) Limbo Lunge 20 Kg
15 Reps
15 Reps

4) Reverse Lunges
10 Reps
10 Reps

5) Hamstring Curls On Exercise Ball
15 Reps
15 Reps

Slam Ball 15 Lbs
50 Reps

Training Day 8-5-09

Didn't have a clue what to do today, except that it had to have a Get Up and a Windmill...

Warm Up Swings -

- 1/2 Get Ups
15 Reps each side
- Windmills
3 per side
- Lying Press
7 per side
- Halo's
10 each way
- Limbo Lunges
10 each way
- Reverse Lunges
5 each leg

Long Cycle Clean & Press
10 Minutes
10 RPM

Still can't plant the left hand for the get up but the 1/2 Get Up is still a great exercise!

What did you eat today?

WOD MK 8-3-09

This is just about volume and form.
Warm Up -

20:00 Minutes
Two Hand Swings
20 RPM

1-15 24 Kg
16-20 20 Kg

Wanted to quit at 15 so I dropped the weight to trick myself into finishing. It worked, but it wasn't much easier with the 20 Kg.

Back to the Club

I've had some great workouts the last year but I tend to focus more on workload and effort than the way in which I do it. I'm not saying I ignore my form, I'm just not good at objectively looking at my technique and coming up with ways to correct them.

So it's time to go back to the Club that helped me the most. Houston's "Kettlebell Club" and Jay Armstrong RKC Team Leader. Along with David Cogswell the club is a great place to get your workouts in and get the corrective coaching necessary for a safe and healthy journey to physical fitness.

Today's workout was a simple 5 circuit season. Only 3 reps per side per curcuit. You can go real heavy for more of a strength workout, or light for more of a cardio workout.

Opened with some great Full Body mobility work, then some swings to warm up.

Circuits
# 1 - Overhead Pulls
# 2 - Lunge Press - Knee and feet all in 1 line. Opposite knee in lunge position.
# 3 - Pull Ups
# 4 - Lying Press
# 5 - Snatches

Finished with 10 Minutes of Snatches
20 a side and switch.
I failed on the left side and had to put the bell down for a few seconds.

Things I came away with -
I was tucking my neck on the swing. Keep the chin up a bit.
On the snatch
- Initiated the decent by pushing your rear back.
- Catch the kettlebell on the way down with your legs and hips.
- Keep the handle square as it goes through your legs, this will help keep your shoulders square and reduce any upper body twisting.

End with some light stretching.

A good day at the Club!

Some Ladder work

Todays Effort -

Double Kettlebell Clean & Press Ladders
7/8/9
Snatch Ladders
14/16/18

:30 Work
1/2 Bicycles
Slam Ball
Planks
V- Ups w/kbell
Figure 8 to a clean
Slingshot

You do the :30 work after each rung of the ladders...

The Need to Swing

The swing is arguably the best exercise I know. It sometimes gets lost in the thousand other things you can do with a kettlebell.

I'm using the swing as a means to get my body back in the training groove. There is nothing better for my body than to pound out some swings and strengthen from the middle out.

The core gets smoked, the hip snap is established and my hands,wrist & arms all get a heck of a workout. It makes sense for me to strengthen my weak links and move on from there!

Todays Effort -

One Hand Swing :15 On/:15 Off
R/L
20 Kg
10 Sets

30 Bicycles
30 V-Ups w/15Lb Med Ball

Two Hand Swing :20 On/:10 Off
24 Kg
8 Reps

Trying to pound the swings out and get my left wrist back up to speed. Its gonna be awhile before it's back to normal...

Practice Day

I've had a couple solid workouts in a row so now I have to get in some much needed practice. Its not always workload, one has to get some practice in.

Todays effort - The Turkish Get Up

This is one of the more demanding moves. I have some weak linkage in my lower body (Knees) that makes this very difficult when I get to the lunge position. You can't get good at something if you don't practice it.

This "practice" concept is something that gets overlooked and underused by myself. I tend to focus more on my effort or output more than my form.

However, with kettlebells this is not a good thing. You can get into a poor movement pattern and end up with a variety of injuries or worse - a body that is conditioned to do things incorrectly.

1/2 Get Up Ladders
R/L
5,4,3,2,1
Without weight

1/2 Get Up Ladders
R/L
5,4,3,2,1
With weight

Haven't done these in months and it felt like it. Poor form, but it got better...

Here is a version of the Get Up - I didn't/can't do this one!

Griffin?

A good effort today, for sure the toughest workout in months. This one will be saved for future enjoyment.

Tabata Protocol
20 Seconds On, 10 Seconds Off
4 Stations
1 Minute rest between

1) Heavy kbell swings
28 Kb
14 Reps per :20 sec
8 Sets
2) Slam Ball
15 Lb
13 Reps per :20 sec
8 Sets
3) Kettlebell Overhead Pulls (to a sit up)
16 Kg
Only 4 per :20 sec
8 Sets
4) Wall Ball Shots
12 Lb
10 Reps per :20 sec
8 Sets

I had to lay on the floor for a good 5 minutes to collect myself when I was done with this workout. Kinda like Bikrim Yoga - savanahstas or whatever its called.

I was a good/only way to finish this workout!

Max Vo2 Day

I don't have the condition or the strength yet but you can't get there without trying.

Todays effort:

Max Vo2 15 Sec On - 15 Sec Off

2 Hand Swings
24 Kg
30 Sets
- The left wrist is at a beginning workload!

Finished with some ab work
Bicycles
Sit Ups
Woodchops

New Tool!

Well it's actually a heavier tool. I ordered a 15lb slam ball and it arrived today. I oped the package and promptly put it to work.


Today effort -

20 Swings R
40 Slam Balls
20 Swings L
40 Slam Balls

20 Swings R
30 Slam Balls
20 Swings L
30 Slam Balls

20 Swings R
20 Slam Balls
20 Swings L
20 Slam Balls

For Time -
Mine - 19:17

Finished with some light stretching/yoga stuff.

I have to bring along the left hand/arm slowly so this workout was just right. I'm using just a 16 kg until my strength in the hand/arm improves...

Listen to what your body is telling you!

Can you be certain that your body AND mind are in the same groove?

To prove this point I wrote a workout that I wanted to do today -

Here it is:
50 Swings
50 Slam Balls
50 Bicycles
50 Kettlebell Squats
50 Clean & Press
50 Get Up Sit Ups
50 Around the World
50 Figure 8 to a clean
50 Halo's
50 Snatches


Is this a good workout for me? Today?

I'm just getting back in it and I'm still writing workouts like I'm in decent shape..

Like I wrote before - "Listen to your body...

Here is what I did today.

As many sets in 20 minutes of this:
50 Swings
50 Slam Balls
50 Sit Ups
50 Kettlebell Squats

I was able to complete one set before my body spoke to me -

It told me to take it easy and enjoy the journey back.

I got the message.

Gotta do Something...

The Doctor took the pin out of the wrist and now I have clearance to move the wrist more aggressively. Mobility is not there but at least it moves more than it did with the pin in the bone.

I can start casual exercise so here it starts - Officially. I was cheating before.

4 Stations
1 Minute each

2 Hand Swings
Slam Ball
Russian Twists
Squats

3 Sets

I got my wife in on this one and she did great! We will see how she feels tomorrow...

My Status...

Here's what I've been dealing with for 4 months now. A bone that doesn't like to heal in my wrist and how to workout around it.

To be honest, I was a lazy bum the first month in part to a badly bruised left foot. I used these ailments to back away from my physical fitness. Not a good idea but you do what you do sometimes.

I found the light and have been training for the last couple months although not at intense as I would like. I now commit myself to more comprehensive training even with my physical issue.

The Doctors say I may get my mobility back in my wrist and I may not. No worry, I can alter my routines around the wrist.

The next 2 months will be regular training with conditions. I excited about what I will come up with and what ideas I can get from the people I run across during my journey back!

WOD Beginner #1

Here is a simple workout that can be scaled depending on your fitness level. I did a version of this once a while back at crossfit and loved it.

I changed a couple exercises...

Warm Up

4 Stations
1 Minute Each
:30 Rest between Stations if you need it?
Count your Reps
3 sets

Station # 1
Kettlebell Swings

Station # 2
Sit Ups

Station # 3
Push Ups (Knees or planks if you need to)

Station # 4
Squats with a kbell

Never compromise your form.

Enjoy!

What if you have only 15 Minutes to Train?

Summer is especially hard to create time for training...

Here's you answer -

1 or 2 kettlebells

5 front squats
10 Push Ups - Or plank position for :30-:60 - or 5 Pull Ups
5 Push Press

Repeat as many rounds as you can in 15 Minutes

Form is the key. Keep track of how many rounds you complete.

Vacation

I went back home for a short Holiday vacation and fit in a Kettlebell Workshop for a group of High School Athletes with a friend of mine at NE Kettlebells in Mpls.

These were kids between the ages of 13 and 17. All were in relatively good shape, or so I thought. They started a weight training program with a local high school.

After watching them with the kettlebells they have no business in a weight room. Why? Because they lack the base strength to perform a lot of the exercises they are required to do.

Hence the kettlebell workshop. I thought it a good idea to show them the benefits of body weight and kettlebell training. We taught the swing, squat, row and push up position mainly.

It was in the push up position that a lot of the athletes failed miserably. They lacked the body strength to hold their bodies in this position. This floored me.

A Weak core in an athlete is not so good, Eh?

Fifties ala "Filthy Fifty"

For Time

50 Kettlebell Swings
50 Slam Balls
50 1/2 Bicycles
50 Squat Thrusters with Kettlebell
50 Inverted V;s w/ Slam Ball

Repeat 2x's

Made it through once then ran out of time. Had to pick my son up at Sylvan.

I planned to do this in 30 minutes but had to rest too much. The Squat Thrusters were harder than anticipated.

I was planting though the heels and using my legs more and right arm less because this is more of a leg exercise than and arm exercise. I'm trying to save my arms for what is in the last half of the filthy fifty long version, the clean & Press and snatches.

I have a ten station filthy fifty planned but I can't do all the sets yet...

Is it My Grip or is it my Hip?

Started out with the 15 seconds On/Off method of snatches. I like this method of exercise for 2 reasons.
1) Gets your heart rate up and keeps it there - MaxVo2 style.
2) Keeps your on task. Sometimes I stray if I don't have a plan.

However, I have a couple issues with this workout. I have no left hand yet so I just did the 15 seconds on/off with the right hand.

Bad Idea! - my hand is not in the best kettlebell condition and my form stinks. Too much arm and not enough hip thrust cause the grip to get too tight. I stopped before I ripped anything open.

I tried to work the legs and the hips to get the kettlebell up, actually planted my feet better than I have before. I tried to imagine my heels pressing through the floor. This helped but my gripped was still to tight...

Anyway - Need to practice more, exercise less!

Warm Up
15 Seconds On/Off
Snatches 10 Sets

50 - 1/2 bicycles
50 - Kettlebell behind the neck squats
50 - Inverted V's with slam ball
50 - Single Leg deadlifts

Just a prelude to the "Filthy Fifty" coming up next!
10 exercises with 50 reps each - Stole the concept from crossfit...

Video of Kettlebell Basics

Light Day

Yesterday was the 1st time I used a 24 Kg for 2 hand swings. I felt it today. Actually felt good in all the right places, except the left hand. I shouldn't use the left hand yet...

So I went light today. No left hand.

Warm Up

One Hand Swings 16 Kg
50/40/30/20

1 Leg Deadlift
10/10

3 Minute snatches
12 rpm

Fathers Day Workout

Warm Up

25 2 Hand Swings (Heavy Kettlebell)
40 Slam Balls
25 2 Hand Swings
40 Slam Ball
25 2 Hand Swings
30 Slam Balls
25 2 Hand Swings
30 Slam Balls
25 2 Hand Swings
20 Slam Balls
25 2 Hand Swings
20 Slam Balls

For Time -
21:36

Better than the 30:00 last week. Shows improvement - but I used to do this in 14:00...

What is an RKC?

A little more intensity...

Todays workout involved something called the squat thruster. A demanding exercise as a single lift, even more so with doubles.

I usually do this with doubles, but I'm not ready for 2 hands yet.

Warm Up
Ladder Style for 3 rounds
Squat Thrusters 8/9/10 - Use as heavy a kettlebell as you can!
(Clean, Squat, Thrust & Press)
Snatches 16/18/20
Rest :30 Seconds

:30 Second Stations
1/2 Bicycles
Lunges
V-Ups w/Slam Ball (Can Use a Kettlebell)
Squats
Russian Twists
Planks

Repeat 3 times

Lunges

Why Blog?

I work for a major sporting goods retailer and I talk to a lot of people everyday about fitness. You've got your gym rats, your crossfits, your treadmill & elliptical people and your muscle heads - I see and sell to them all. One thing is consistent with most of these people.

That they are fixed in what their doing, almost defensive about it. I bring up a cool "new" fitness tool called a kettlebell and they tell me they've never seen them before, and they don't see how they can fit them in to the training regimen.

Far too many people have never heard of kettlebells. I've talked with fitness trainers who have never heard of kettlebells.

How is this possible?

Exercise Ignorance is what I call it. People tend to believe they know everything. So when you tell them about this great form of exercise known as kettlebell training, they never have heard of it, so it must not be that good.

They are wrong!

Kettlebell training in itself is a great form of exercise AND can be added to any other fitness regimen seamlessly.

So I make it my mission to spread the word of kettlebells and track my own fitness journey of kettlebells, body weight and whatever else I run across.

Some posts will be educational, some will be WOD ( Workout of the Day) and some will be simple ramblings such as this one. All with the same message - Kettlebell training is awesome!!!

Go buy a kettlebell and get a certified instructor to get you started the right way!

You can find a list here www.dragondoor.com/rkc/

The Swing

There was "The Swing".

A lot has been written about the swing. What's the correct size kettlebell, how high should you swing and what's the proper form.

I've just done the 1 Hand swings the last few months due to a broken scaphoid bone in my left wrist. The Doctor said to "Do not use your left hand for anything until the bone is healed".

No swings, no presses and no snatches on the left side.

So I've had time to reflect, to over analyze and obsess on the swing. The result - I believe it's the point where strength meets cardio and is one of the best exercises ever invented.

The swing is knee friendly, works vertually every muscle in your body and gives you a cardio style workout without the wear a tear of running and other high impact exercises.

In a fraction of the time.
Then why aren't more people using kettlebells?

Because they make you work hard. It's hard to half ass a kettlebell workout. So people have stayed away due to lack of knowledge and lack of drive.

Here is an intro video on the swing...

The swing is the foundation of the more complex kettlebell exercises, kinda of the backbone of all kettlebell moves. Kettlebell training is all about form. So practice, practice practice!

Weight is dependant of the persons physical condition and should be influenced by a certified kettlebell trainer. In fact I recommend a certified trainer be used as much as possible.

Rule of thumb -

Ladies 12 Kg (25 pds)

Men 16 Kg (35 Pds)

Just to start!

WOD

Haven't got tired of the Slam Ball swing combo yet. I'm anxious to get back the the Slam Ball - Snatch combo, now that's a killer!

Workout of the Day
Warm Up

25 1 Hand Swings
30 Slam Balls
:30 Second Work
Sit Ups
Squats
1/2 Bicycles
Squat Thrusters
Russian Twists
Clean & Press

Repeat 3/4 times..

WOD

Keeping it going...
Workout of the Day -

Warm Up Bike Ride 10 Minutes

25 - 2 Hand Swings
25 - Slam Balls
25 - 2 Hand Swings

:30 Second Stations
1/2 Bicycle
Squats
V - Ups with Slam Ball
Planks

Repeat 3x's for Time
Mine 27:58

It's "time" to start pushing myself a little more. The injury is not healed yet, but no more excuses.

I've taken it easy for awhile now its time to step it up!

No Left Hand

Doctor said I can't use the left hand for anything...period!

No Lifting, No swinging, No Nothin.

Hard to get a full body exercise with these restrictions...

Or so I thought. I used this as an excuse to relax, and slip into some not so healthy habits. This lasted until a couple weeks ago when I realized I could get a full workout with out the left hand.

I've done a lot of variations of this workout and my body is feeling better everyday...except for the left hand.

Warm Up

25 1 Hand Swings

25 Slam Balls (Ok so I do use some left hand)

:30 Second Work

Sit Ups

1 arm Squat Thrusts

1/2 Bicycles

Clean & Press

Russian Twists

snatches

Repeat 3/4 times

Only takes me 12 or 13 minutes...When the body is ready for more it'll let me know!

Rehab WOD # 2

4 Station Drill

For Time                                                      

25/25 One Hand Swings L, R

15/15 Limbo Lunges/Backward Lunges (From Bosu Ball)

15 Stability Ball Hamstring curls

15 Sit Ups

3 Sets       

Time: 24:25

My conditioning is exactly where it should be...pathetic!

Kind a like the challenge ahead!

Back to Square One...

I find out if the bone is healed on Wednesday so I figured its time to push the envelope.

Rehab Workout #1

40 2 hand Swings

40 Slam Balls

40 2 hand swings

40 Slam Balls

30 2 hand swings

30 Slam Balls

30 2 hand swings

30 Slam Balls

20 2 hand swings

20 Slam Balls

20 2 hand swings

20 Slam Balls

Time - 31:23

No mobility in the wrist but it felt solid. I'm in pathetic shape, but it was a nice break. I'm ready to rebuild myself.

Out 6 to 8 weeks!

You would think that with all the fitness stuff I try, that I would injure myself sometime.

well not yet, and I don't plan on it either. However I cannot always control my surroundings when I work.

We were trying to hang a kayak to the ceiling with zipties ( I know - Zipties can't support a kayak)

I told my fellow employees that they should not use zipties. They did anyway and who was the one who had to climb the ladder...it was me unfortunately!

We put it up and sure enough it fell, knocking me off the 10 ft ladder. The ground comes quickly and I landed on my left hand breaking the scaphoid bone. The foot hurt like hell, the elbow, the shoulder, basically everything on the left side.

Surgery on Friday to put a bolt through the bone and 6 weeks of inactivity with the hand.

Sucks!

As soon as the foot heals I will resume what exercises seem worthy. Squats, sit ups, lunges...

Sore!

Still working with the Crossfitters and feeling it.

Today was a "simple" overhead squat day. Only 3-3-3-3-3-3. Start with a weight you know you can easily handle and work up from there.

Started at 85 pounds and ended at 115. Small numbers but if you've never done this before it's a little unstable as the weight increases.

The important thing is to get a good squat. At 115 my squat was shaky and I didn't get good depth. With a little practice my numbers will improve...

The warm up was

Row 5oo Meters

10 Push Ups

10 Sit Ups

10 Jumping Pull Ups

10 Air Squats

2 sets

Another Day at Crossfit

WOD

Normal Warm Up

3 Sets of

Row 500 Meters

21 Kbell Swings

12 Pull Ups

For Time.

Used Bands for the first time. I was doing the Jumping style of Pull Up before. On my way to normal Pull Ups.

Time - 11:55

WOD Slam Bells

Returned to a favorite to measure any improvement.

Joint Mobility

Some Swings & Snatches

WOD

20 Snatches L 

40 Slam Balls

Snatches R

40 Slam Balls

20 Snatches L

30 Slam Balls

20 Snatches R

30 Slam Balls

20 Snatches L

20 Slam Balls

20 Snatches R

20 Slam Balls

Time 13:30

Previous 16:45

30 Minutes of work

Too many modifications...

I've started this Crossfit Experiment to push my boundaries and self-imposed limitations. There is no substitute for someone telling/yelling at you to keep going.

Today was a 30 Minute time clock.

3 exercises to complete in one minute, 30 times. If you can't finish a set in 1 minute, then just count how many more sets you can do in the remaining time.

5 Pull Ups

10 Push Ups

15 Squats

I have modifications to these exercises because I'm new and I suck at one of them.

I do the jumping Pull Ups. But that's where you start, then progress to bands, then on the the kipping style of pull up. The kipping style is really an explosive style of pull up. Done properly it's a full body exercise.

I always looked at the pull up as a static style pull - a dead hang pull up. Frankly it's not much fun, it's more of a strength developer so I ignored it...

I made it through the full 30 minutes but I used mods as we call them. I even went to the knees for the last 9 sets of push ups, but that was after 200 push ups!

The Jumping Pull Up is a mod. I should be doing the kipping pull ups. But I don't know how yet. I'm going to the park tomorrow to practice.

Even with the mods my body was toasted. My body feels worked!

Only 10 Minutes!

Crossfit Class

Warm Up

Row

Joint Mobility

Push Ups

Knees to Elbows

21,18,15,12,9,6,3

Swings

Slam Ball

Time 5:45

This combo of exercises is pretty good...Short & Compact!

Gotta plug Slam Ball

What is the opposite of a swing?

Sledge Hammer - Yea, but crude and dangerous.

Slam Ball? - Whats a Slam Ball?

A medicine ball that has a squish too it.

I've read that it's good to work opposing muscle groups

ie. Presses and Rows

I've found a match made in heaven.

Swings and or Snatches and Slam Ball. Get a 12 or 15 pound squishy medicine ball and slam it to the ground from overhead. Use you hips as the primary accelerant, catch it about 3 inches off the ground after in bounces and repeat until exhausted.

Good Work Out

20 Snatches L

40 Slam Balls

20 Snatches R

40 Slam Balls

3 Sets

If your in good shape - throw in one more station of your choosing.

WOD - Team

Broke into 2 teams of 7

Row 250 Meters

Push Ups

Kbell Swing

Sit Ups

Slam Ball

Jumping Pull Ups

Rest

3 Sets

The Problem here is I didn't push myself hard in every station. We had to stay in our station until the "rower" was done, so I had an excuse to sand bag or their was no number to hit in each station.

This creates more of a menatl workout. Can you push yourself hard enough?

I didn't.

That's my current problem...

A Quick One.

Joint Mobility

2 - 12's

Push Jerks

20 Reps

20 Squats

3 Sets

Lent my other 16 out to a friend and didn't feel up to 2 - 20's

Wanted this to be a sprint...

Time 8:40

Just a little education...

Crossfit training...

The Olympic Deadlift

Wall Ball Clean

Olympic Bar Clean

Kettlebell Swing

Work Out

300 Meter Row

15 Deadlifts

300 Meter Row

15 Clean

300 Meter Row

15 Wall Ball Clean

300 Meter Row

15 Kettlebell Swings

Push Ups can Kill!

Joint Mobilty

200 Meter Run

Push Ups

Sit Ups

Squats

17 Slam Balls - 1 Push Up

16 Slam Balls - 2 Push Ups

15 Slam Balls - 3 Push Ups

etc.

1 Slam Ball - 17 Push Ups

Time 19:43

This was a bonus workout. I'm currently getting trained in the art of Crossfit at Crossfit Champions near my house.

Kettlebells/Crossfit are a match made in heaven...

WOD

Joint Mobility

Sit Ups

Push Ups

50 Swings

20 Snatches L

40 Slam Balls

20 Snatches R

40 Slam Balls

20 Snatches L

30 Slam Balls

20 Snatches R

30 Slam Balls

20 Snatches L

20 Slam Balls

20 Snatches R

20 Slam Balls

Time 16.45

Week of CrossFit

My free week of CrossFit is over. 

I trained 5 out of 7 days and learned some great new exercises such Slam Ball, Wall Ball, DB snatches and timed workouts.

The timed workouts were the best! I have a tendency to create too much rest in my training when I'm in my garage. I have no sense of urgency... sometimes.

In these crossfit classes they time or count everything, then you have to post your results. It's a little competitive, but yet, supportive atmosphere they have created.

So my plan is too continue with Crossfit and incorporate into my kettlebell training, kinda blend the 2 together.

For Instance here is my workout for Saturday:

Warm Up -

Joint Mobility

Push Ups

Squats

Sit Ups

50 Swings

3 Rounds - 

1) 20 Snatches L

2) 30 Slam Ball 

3) 20 Snatches R

4) 30 Slam Ball

Time it!

5 out of 6

This is the 5th day of my Crossfit experience. I've got to say they know what they're doing!

Kettlebells are undervalued though, but the concept is sound.

Todays WOD - (Workout of the Day)

15 DB snatches R

15 Push Ups

15 DB snatches L

15 Push ups

3 rounds for time

time 10:15

The Push Ups were the killer here. Technique on the dumbell snatches was a little different than kettlebells but I still liked it.

Kettlebells still kick but, though crossfit has its perks!

3 Rounds

4oo Meter Run - (I used a row machine cause my knees suck!)

21 Kbell Swings

21 Box Jumps

Repeat 3 times

Strength Day

I have none.

No Technique, No Legs!

Bum Knee is holding me back. So deal with it.

Max Barbell Push Press was 145 Lbs. Starting at 90 with straight presses...

CrossFit Intro

Walking lunges 100 Ft

21 Pull Ups

21 Sit Ups

Walking Lunges 100 ft

18 Pull Ups

18 Sit Ups

etc.

Walking Lunges 100 Ft

6 Pull Ups

6 Sit Ups

Very Hard! The Pull Ups were sick. Going to start over with bands and go from there!

A little variety

Warm Up

400 Meter Jog

Joint Mobilty

Push Ups

Pull Ups

Situps

4 Stations

1 Minute Max reps

3 Sets

Station 1

Slam Ball

Station 2

Sit Ups

Station 3

Box Jumps

Station 4

Wall Ball

Total Reps = 353

20 Seconds On - 10 Seconds Off

Feeling yesterdays Benchmark!

Workout of the Day

Snatches 20 Kg

Only 14 Sets

20 Seconds On/10 Seconds Off

8 reps per

Needed a Benchmark

I've had a scattered training program for the last couple months, so I thought it was time to put myself to a measuring stick.

Weight 190

Body Fat 18

Waist 33/34

These numbers are all way to high. Last year I was 177 at this time. 

Too much crappy food and a lack of focus on training. It stops today.

Benchmark Test

50 Manmakers

2 - 20 Kg

For Time

Manmaker is:

2 Kettlebells on floor - hands on handles

Jump Back to Push up position

Push Up

Row L

Row R

Jump forward

Clean kettlebells

Squat

Thrust to Press

This is One.

50 is a lot!

50 Manmakers

25 Minutes 10 Seconds

I was having problems motivationg myself to keep going. I started with sets of 10. That lasted 2 sets, then I went down to sets of 5. 

I could get 10 reps in at 2:40 but I need to catch my wind. So My rest periods got out of control but I had to rest to keep my form...

What did I learn?

Loose some weight, gain some strength and lower my time!

No real path

And this is good!

Yes, I don't really have a concrete plan. I don't care. I read sometining, I see something, I adapt it or copy it.

One thing I've learned is to keep out of any set pattern... I'm a believer of the kaotic approach to health and well-being.

The body is smart, it can adapt very quickly so don't let it!

Didn't have time for my 3 round workout but I combined the Max Vo2 with the round format and came up with something that felt good.

15 Seconds On/Off

Snatches

5 Sets

Into :30 Second Work

Like this alot. Just didn't have time to finish it....

Next time:

15 seconds On/Off 7 sets

:30 Second Work

repeat 3 times

Done!

Another Round

Yes, I did another 3 rounder. Go with what feels good...

Joint Mobility

Round 1

Deadlifts 20

Swing combo's 50

:30 Work

Dbl Kbell Squats

Russian Twists

Wood Chop L

Wood Chop R

Push Ups

Plank

Round 2

Deadlift 20

Swing Combo's 50

:30 Work

Forward Lunge

Renegade Rows

Side Lunge

Single leg DL

Overhead Pulls

Round 3

Deadlifts

Swing Combo's 50

:30 Work

Get Up Sit Up L

Get Up Sit Up R

Side Plank L

Side Plank R

2:00 Wall Squat

Farmers Walk

Just haven't felt the need to write...

I have fell in love with the 3 Round training format. I pick 2 traditional kettlebell moves to start out each round, then move to 5 or 6 - :30 second kettlebell/bodyweight drills.

It's the :30 second work in between rounds that I love the most. This is my second or third week using this format and I haven't tired of it.

The reason is simple  I keep plugging in different drills, rarely using the same lineup twice.  Never, never let your body get used to the same old, same old!

Here's what I did yesterday:

Joint Mobility

Round 1

Snatches 24 Kg

32 L

33 R

One Hand Switch

Rest :30 Seconds

:30 Work

Double Clean & Squat

Russian Twist

Wood Chop L

Wood Chop R

Push Ups

Elevated Plank

Round 2

7 Double Clean & Press (From the Floor)

Snatches

14 L, 14 R

Rest :30 Seconds

:30 second Work

Forward Lunge w/Bosu Ball

Renegade Rows

Side Lunge w/Bosu Ball

1 Leg DL

1 Leg Floor touches

Overhead Pulls

Round 3

Two Hand Swings 40 Kg

17

Two Hand Swings 28 Kg

34

Rest :30 Seconds

:30 Second Work

Russian Twist

Side Plank L Bosu Ball

Side Plank R Bosu Ball

Wall Squat (2 Minutes)

Farmers Walk

Goal here is too reduce the amount of rest needed....