10/30/08
jm,stick work gastroc-soleus,worked on hip extensors per SOS.
5mins 20 2Hsw top of the minute 5(20) 12kg
:60 rest
5mins jump rope 20 at top of min
4 mins c&p once OH Hold 2x12 kg bw squats btwn sets of 30 secs
4mins walking alt press jog room at end of length or at fatigue finish w/standing alt press 2x12kg
4mins Dbl kb frsq 3 (10) 2x12kg handstand hold btwn sets
Screened two 12 yr olds today. Most bizarre contortions I have seen yet to do the Hurdle Step. Knocked kit over twice,cleared in on 3rd but on 2nd side actually he crouch, hopped on one foot to launch his leg over. In line-lunge same guy does a serious pelvic thrust to remain (somewhat) vertical. More creative problem solving ensued when second candidate struggles to position feet on kit for ILL. Begins by placing the front foot first and then taking back foot to position. Revealed static and dynamic single leg stance issues. Never succeeded. But a functioning brain was apparent.
Thursday, October 30, 2008
Sunday, October 19, 2008
yoga am+kbs pm
8 am yoga Just Surya Namaskar a & b 5x each. Then Pranayama.
7 pm Snatch test 16kg GymBoss @5mins: 15/15,rest in OH lock,15/15.Done. Exactly 2 minutes remain on timer. Hardstyle only,no freaky styley. 3(5/5) Cleans 16kg.
7 pm Snatch test 16kg GymBoss @5mins: 15/15,rest in OH lock,15/15.Done. Exactly 2 minutes remain on timer. Hardstyle only,no freaky styley. 3(5/5) Cleans 16kg.
Saturday, October 18, 2008
Who could it be now?
Locally someone, not an RKC, was on TV demonstrating the fine art of kettlebells. I did not see the spot. I can comment that it has brought me some business! Folks know they need reliable support when taking on the iron ball.
New RKC snatch rules...no doubt this was well thought out and discussed by those who have observed many,many people testing at the RKC. I think it will be deceptive to candidates (1st timers) as they may view the snatch test as the "icing on the cake" and think that if they nail their numbers then they are good to go. Oh boy, that could be a painful lesson. I think the old rules are a superior indicator of preparation,fatigue/anxiety management, shoulder stability and grip endurance. Are the new rules suggestive of less emphasis on the snatch test as an indicator of preparedness for the RKC? That is not such a bad idea.
Just to see how it flew, I grabbed the 16kg at 9am before my classes to see if there was anything weird about the 60 reps for my weight class.I set the gymboss for 5 minutes, and hit it. I rested in lockout after 10 reps per side x3. I had about 90 seconds left over. Bell did not touch the ground.
In less than a decade I'll be able to test in Master's Class.
New RKC snatch rules...no doubt this was well thought out and discussed by those who have observed many,many people testing at the RKC. I think it will be deceptive to candidates (1st timers) as they may view the snatch test as the "icing on the cake" and think that if they nail their numbers then they are good to go. Oh boy, that could be a painful lesson. I think the old rules are a superior indicator of preparation,fatigue/anxiety management, shoulder stability and grip endurance. Are the new rules suggestive of less emphasis on the snatch test as an indicator of preparedness for the RKC? That is not such a bad idea.
Just to see how it flew, I grabbed the 16kg at 9am before my classes to see if there was anything weird about the 60 reps for my weight class.I set the gymboss for 5 minutes, and hit it. I rested in lockout after 10 reps per side x3. I had about 90 seconds left over. Bell did not touch the ground.
In less than a decade I'll be able to test in Master's Class.
Wednesday, October 8, 2008
You fill up my senses
...like a night night in the forest, like a walk in the rain. Ah! It finally rained here. I think we had 1/16" in August. Very parched. Walked for an hour and smelled the bundled trees felled by the storm. I love weather and being out in it. It's a challenge for me to be contained in a city and the kettlebell is one way to cope with sensory overload.
Post walk I did Ramanand Patel's "yoga for pain." So, that was all about the feet. From there I did Ardha Chandrasana against the wall. I'll say it again, I don't find any comfort or steadfastness in this asana, so I held it for awhile and checked it out. It's a walkin',talkin' question mark for me. The bottom foot is not firmly rooted as the hip is not settled and I don't like having my trunk open the way the posture demands. Torso stability figures in. Having the chest open and heart exposed is a threat to the whole deal. Maybe I can try it in body armor or a weight vest.
Post walk I did Ramanand Patel's "yoga for pain." So, that was all about the feet. From there I did Ardha Chandrasana against the wall. I'll say it again, I don't find any comfort or steadfastness in this asana, so I held it for awhile and checked it out. It's a walkin',talkin' question mark for me. The bottom foot is not firmly rooted as the hip is not settled and I don't like having my trunk open the way the posture demands. Torso stability figures in. Having the chest open and heart exposed is a threat to the whole deal. Maybe I can try it in body armor or a weight vest.
Tuesday, October 7, 2008
I'm not in my fat pants yet...
though I am a little behind on blogging. Here's the deal: No blogging from the workplace. So, no inspirational moments can be piped into my day in the form of my blog friends, and readers, who probably don't read for my "workouts" anyway, don't know what's up. The last I felt, it was heart wrenching to even see the John Denver and George Jones videos posted on Aaron's blog. John Denver was one of my childhood heros and I don''t think I have forgiven him for being a drunk ( or was he?) and crashing his plane. I DID grow up in the country singing his songs at the top of my lungs with my sister in the back of a red Datsun pick-up, the bed rusted out from salted deer hides, my dad playing the clutch and gas pedal to give us the most "giddies" as we drove the rolling hills to get soft ice cream. I was not a boy,but people who could not see me thought I was until I was maybe 11. I wore mostly Billy the Kid brand clothes,Lees,Levis and harness boots or my swell Tigers.. I was either on the XL 75 Honda bike my dad got me in 1978 or ballet class -yes,point shoes too. An absolute blast and I have not "outgrown" any of it. I will save my rant on suburban life for another day.
For regularity in practices, Tuesday's I get in kb work,Wednesday Ashtanga, Thursday kb work and Friday some straight bar stuff. Yearly PRs will only happen in Minnesota, as it is a total pain to load a bar for deadlifts by myself,or maybe I am missing the obvious. KBs is basics,can be heavy,can be grinds. Lately,exploring windmills. Also overhead holds and negative press with 24kg. I've snatched it. Ken Froese saw it at RKC II. No big deal, you just have to be ready to receive it. Pressing it must be earned though, so I'm surveying to see what's ready and what needs more work. Also pull ups and leg raises. Ladders from 5.
One recent yoga practice I did the hardest asana for a Westerner-Savasana. I intended to do much more but once I got on my mat I pretty much melted to it and stuck there. Oh happy day when my nothing is enough!
Client wise-busy! Picked up 6 new clients since July. Made progress with one fellow who always asked after class, "Can you make it so I am more tired after class?", insisting that fatigue is a sign of a "good workout and progress." Patience and a heavy bell,my friend. Now that we are communicating better there is an understanding that knowing when your body is fatigued is a sign to stop and certainly indicates energy leakages, he is perhaps rowing the same boat as the rest of the class. He found a paddle anyway and we'll take him if he decides to return.
Food wise- doing better on fruits and veggies at school. Not so good on after school pastry and coffee. Weight stays the same 2lbs + or -,strength and endurance same though recovery varies with my inconsistent practices. Waking up earlier than I used makes for a smoother transition to the classroom stage.
For regularity in practices, Tuesday's I get in kb work,Wednesday Ashtanga, Thursday kb work and Friday some straight bar stuff. Yearly PRs will only happen in Minnesota, as it is a total pain to load a bar for deadlifts by myself,or maybe I am missing the obvious. KBs is basics,can be heavy,can be grinds. Lately,exploring windmills. Also overhead holds and negative press with 24kg. I've snatched it. Ken Froese saw it at RKC II. No big deal, you just have to be ready to receive it. Pressing it must be earned though, so I'm surveying to see what's ready and what needs more work. Also pull ups and leg raises. Ladders from 5.
One recent yoga practice I did the hardest asana for a Westerner-Savasana. I intended to do much more but once I got on my mat I pretty much melted to it and stuck there. Oh happy day when my nothing is enough!
Client wise-busy! Picked up 6 new clients since July. Made progress with one fellow who always asked after class, "Can you make it so I am more tired after class?", insisting that fatigue is a sign of a "good workout and progress." Patience and a heavy bell,my friend. Now that we are communicating better there is an understanding that knowing when your body is fatigued is a sign to stop and certainly indicates energy leakages, he is perhaps rowing the same boat as the rest of the class. He found a paddle anyway and we'll take him if he decides to return.
Food wise- doing better on fruits and veggies at school. Not so good on after school pastry and coffee. Weight stays the same 2lbs + or -,strength and endurance same though recovery varies with my inconsistent practices. Waking up earlier than I used makes for a smoother transition to the classroom stage.
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