KettlebellKate's Blog

Warm up with a blog post

kate@kettlebellkate.com (Katie, KettlebellKate) — Wed, 16 Dec 2009 01:37:00 +0000

Wow, everyone, well, not Everyone,has fallen off the blog wagon. Maybe we can get it rolling again as winter sets in. I really enjoy reading what everyone is up to training wise and otherwise. Facebook is what it is but there is too much pollution. I'm not into the games or gangs and what have yous. Call me a grinch, but I miss my blog pals. I think actually everyone is kicking ass in their kb business pursuits and focusing on that and I am basically semi-retired. Haha.

Yoga this a.m. Ashtanga has moved locations, except for 6:30 am Mysore, so I attend other Hatha classes when transportation permits. Soon I may use the bus. I don't like driving much these days. Ashtanga has a ton of forward bends and I feel constricted There is either scar tissue, inflammation, and hopefully good healing and while I don't mind working on it, forward bending is not comfortable and I feel a greater sense of play and freedom as I explore other asanas. This also gives me more insight into imbalances because the teacher presents unique sequences which keep me from riding the poses as if in a rut.

My blog gears are rusty dusty but turning again.

One swing at a time.

kate@kettlebellkate.com (Katie, KettlebellKate) — Sun, 13 Dec 2009 21:40:00 +0000

12/13/09
Open practice today means I get to practice too, not instruct. What's really on my mind is will I be ready to recert when the time comes?
Foam roller work
Halos kg 10/10
Slingshot 12 kg 10/10, 16 kg 10/10
100 2HSw 16 kg breakdown as follows: 25,25,huff n' puff,15+10,15+10. Felt it in the grip in a good and challenging way.
Chest press 16 kg 5/5,4/4,3/3,2/2,1/1
Goblet squat 16kg 5/4/3,2,1
Dead clean 16 kg 1/1,2/2,3/3 wanted to repeat this but it felt unhealthyl to do so.
A pull up here and there
Contra lateral SLDL 12 kg catch and release,ie placing bell on deck and retrieving for full rep 5/5. Felt like more than 5 reps,especially with the left leg planted.
Dig it.

A nudge,a poke and a post

kate@kettlebellkate.com (Katie, KettlebellKate) — Sat, 12 Dec 2009 23:05:00 +0000

Magical thinking & magical blogging: Those great ideas for Blog titles that wash out when you finally find a peaceful moment to say what you've been up to. Looks like my blog friends are up to some pretty cool and strong stuff training wise and biz wise. Imbalances galore here. Starting with the feet,always the left foot and ankle. That would have been the landing foot in gymnastics that took the abuse,so stack on top of that knee,hip,spine and the brain and we have things to address. Riding my bike instantly ground up some scar tissue,or whatever the pain in my butt was. Plenty of walking. Sufficient kb and yoga. "Too much" means I am depleted. The right balance is tricky. I am not exactly weak, just not hard core. Not where I thought I would be. I'd be a fool not to appreciate and learn from this journey. I guess it's what I was training for,after all, if you believe we get the body we are training for. Got plenty to work on here.

Much improved

kate@kettlebellkate.com (Katie, KettlebellKate) — Sat, 10 Oct 2009 23:59:00 +0000

PET Scans and biopsies all look fine. Still healing though. I started back into yoga,gently, in mid August and eventually attended Ashtanga classes with some modifications and props. A little yoga goes a long,long way. This past week's practices were particularly powerful,leaving me feeling elated and energetic. On Wednesday I got snookered into doing Full Primary...I had assumed that we'd wrap things up at Navasana and finishing poses. Not so. Tom said, "jump the feet around." I replied "really?!" "Yes, it's Wednesday,"he said. Hmm. I had gauged my energy fairly well,forgoing a vinyasa now and then,my breathing was steady and my heart in the right place, so I went for it. The funny thing is, it did not feel like it took too much more time or effort on this day. In the spirit of playful investigation I continued on in the series.

The first thing I needed to tackle in order to heal, I realized, was sleeping. Doc upped my hormone dosage and got me set up on a much,much more convenient patch. Better compliance on my part and better sleep. I still wake up enough to drink a quart of water a night.
Next on the program is better eating. Food wise I changed the following: I keep a food log and immediately saw that what I ate, written in black and white is not near as good as eating it. So,more water,more protein,more calories! I slurp an Ensure or Boost once a day and even though they are very sweet, I felt a tremendous,positive difference in my energy throughout the entire day. I had been extremely resistant to going that route. Added canned veggies,still cannot tolerate fresh steamed anything. So I've gone to eating like a 5 year old to eating like a 75 year old...

Classes are going well and new clients continue to heed the peal of the bell:)
I added yoga classes for my students this month too. I have wanted to do this for my students for a long,long time. We are grateful to Louisville Aikikai for allowing us to use their beautiful space for this class.

My personal kb practice includes grinds,detail work from Kettlebells from the Ground Up,bottoms up pressing,overhead carries,single leg dead lifts. My goal is to enjoy honest strength arising from healthy mobility and rooted stability.

I'm happily working on this goal!

Shoulders

kate@kettlebellkate.com (Katie, KettlebellKate) — Tue, 15 Sep 2009 02:25:00 +0000

Added paint prep to shoulder conditioning. Chipping away on exterior household projects. Paint thinner and razor blading gooey, old paint today. Mostly overhead. Ashtanga practice. Then home to more prep work. Woefully behind on reading blogs but enjoying each one. The codes that some require to post comment is another reason blogging would have not been possible this summer. Letters and numbers coming from fingers on keyboard would not compute. Makes you realize how amazing the human body is,especially when all parts in decent working order. I think I have let Fawn down by eating too many carbs this summer. She warned me not to eat too much sugar. It was like telling my sister not to put the bobby pin in her ear-of course she did it. I start with a breakfast cinnamon bun with icing. Lunch today was dessert. A small carrot cake and coffee. Dinner was chick peas,veggies,chicken and indian type sauce. Then I had a hunk of chocolate almond bar. I may be forced to begin a written food confessional until I get the sweets beast back in his cage.

Another one

kate@kettlebellkate.com (Katie, KettlebellKate) — Fri, 11 Sep 2009 22:18:00 +0000

Thursday I was tired and muscle sore. I attended a yoga class in hopes of working out some kinks. No dice. It was too light of a class to generate much heat,but I enjoyed it and reconnected with some acquaintances. The teacher offered lavender and peppermint oil if we wanted to use it. That was different and cool. I chose the peppermint. Cheap thrills.
Today I completed Providence again. All 8kg. Did not want to feel as wiped as I did yesterday and need to burn some bad eating habits. The practice felt very easy this time and I hammered out a bunch of snatches. Did not do OH squats, just windmill. No tactical lunge,did lunge with no bell instead. Not truly crushing on the triple crush.
Food habits need to be re-established.Water intake is excellent. Due to now living on borrowed estrogen, I don't sleep well and sweat a great deal at night. Drinking a liter of water throughout the night. Learning ways to manage from those who have gone before me. Too many carbs or lymphedema? In some areas it is obvious that the lymph fluid has built up a pudgy barrier where the nodes were removed. Unsure if legs look weird to me or if it lymph. Pretty soon I hope not to care, as long as I am practicing regularly and eating better.

Do I have the patience for this?

kate@kettlebellkate.com (Katie, KettlebellKate) — Wed, 09 Sep 2009 21:15:00 +0000

Not to beat a dead horse, but this whole thing is a process. When the chips fell in April I immediately decided to leave no stone unturned and to make use of the resources available to support myself and my family. When I was in treatment, that was pretty much as I could muster, and I did so with a sunny disposition with two exceptions. On those times, I threw tantrums. Once, because I wanted the tumor to be smaller after all the zapping, and the second time when my parents visited me in the hospital. I was behind a wall of lead. I was throwing up nothing, I was not allowed to move, or to use my natural bodily functions. I was trapped and I hated it. I made sure everyone knew it and felt as helpless as I did. Of course, in hindsight who knows what they were thinking? My nurses explained to my parents that I was angry. That made sense to me too. The super nice nurse brought me a chillingly cold cup of iced cranberry juice and I drank that and felt so grateful and quenched. She understood what I was feeling, even though I was unable to put a name on it. Well, Louisville is fortunate to have a Gilda's Club. It is like walking into a house full of just nicely decorated living rooms. There are no dogs, no dog hair, piles of clutter and so forth that I feel obligated to deal with in my own life. An oasis! But, that does not mean I won't be working on my stuff. My husband and I are attending a dinner and discussion soon.
As far as working on that anger,lost training time,etc,etc,etc and rehabbing everything, I popped Providence in the DVD player and followed along with Anthony. I used the 12 kg except when I used the 8kg. I kicked butt!! I guess the sulking need to cease. No snatches for time with 12kg yet- I want to be sure my shoulders where know where home is.
Wow, it's still Wednesday? My second post of the day!

Practices and taking my bod. to yoga class

kate@kettlebellkate.com (Katie, KettlebellKate) — Wed, 09 Sep 2009 13:38:00 +0000

9/6/09
KBs:30 minute circuit of cleans, pressing, push ups,front squats and snatches. 8kg
9/7/09
Ashtanga led up to Navasana with finishing sequence. Wow! I actually broke out in a sweat during the day time...instead of at night while trying to sleep. I used props the whole time. The Maricyasanas are well beyond my grasp at the moment, haha, yoga humor. The final expression of the binding poses is more than I want. With props and tips from the teacher, these were a great release for the fascia in my legs,down into shins,ankles and feet. I still love doing Urdvha padamasana. Garba pindasana was a big question mark. Bit by bit I went for it.
9/8/09
Feel great after yesterday's yoga class.
KBs:warm up 3x: wall squat 16 kg re-set each time,halos 10/10 8kg,pump
3x: 30 2Hsw,C&P 5/5,FSq all 12 kg
3x: OH carry,rack carry, sumos. All 12 kg. Static push ups 3/2/1 . Btwn each set 30 secs. various rope undulations
Windmill Low 5/5 8kg
Pull up w/band assist.4/3/2/1

PET Scan-Good news!

kate@kettlebellkate.com (Katie, KettlebellKate) — Sat, 05 Sep 2009 17:29:00 +0000

PET scan results are negative which indicates success of treatments. Yea!! Does this mean I have to stop my weekly chocolate malt habit? The answer is yes.
As far as my "recovery exercise program" goes, I added yoga several times a week in August. I started with some gentle classes just to see where my heart was. In a silent room of strangers... emotions happen. You hope they do! Ustrasana,yes, some spillover-all good. Hips are crazy tight and glutes sleepy. Feet and ankles likewise feel beat up after a certain amount of walking and activity. Foam roller work, tennis balls,The Stick,enough but not too much yoga and single leg and split body work at kbs.

I am very psyched that the next 2 month's schedule at Yoga East includes beginning Ashtanga and Ashtanga inspired classes. It once would have been unheard of to utilize props, but these classes will permit it. Full Primary incorporates much forward folding asanas but my left side just won't tolerate this. The option to use blocks and a strap will be a great support. The practice, always accessible, will in fact draw folks who may have shied away from Mysore class.

Getting stronger each week!

I will feel this tomorrow.

kate@kettlebellkate.com (Katie, KettlebellKate) — Sat, 08 Aug 2009 19:51:00 +0000

8/8/09
Warm-up: 3x (7 push ups+10 bw squats)
Straight bar w/bumper plates 20 lbs:
10 Floor to OH
Run 650 m
10 FSQ
Run 650m
10 DL
Run 650
WOD called for 10 reps,then 20,then 30, but brought in all my reps at 10. The first 650 m run sucked b/c I was winded and slightly angry , the next time was better b/c it helped me to cool down physically and mentally as well as to stay loose. The next round's laps around the block were fine except the smell of the exhaust of the grill and burgers.
The WOD was a "team" effort though I did not feel the love too much with my group. I tried to share it with high 5s and positive comments. Maybe that has gone out of style. Maybe my voice not be heard above the heavy AC/DC.

It was an accomplishment for me to 1) follow instructions (even though I did not due to doing just 10 reps of each exercise), 2) recognize the team aspect of the WOD 3) it was 1:30 pm and I had not EATEN (coffee/sticky bun) 4) we had all listened to a two hour lecture on how to eat if you want to be a bodybuilder, fitness model or kick ass on the WOD~none which are goals for me. This gave me (MORE) time to consider short term goals. I booked on home for a recovery drink of choice. For me, today was a hell of a lot of exercise on top of getting up early to teach at 8:30 am today and hiking in Kentucky's Red River Gorge.

Practices 7/28,7/31 & 8/1

kate@kettlebellkate.com (Katie, KettlebellKate) — Sat, 01 Aug 2009 19:22:00 +0000

Tuesday
Bell work w/8kgs unless otherwise noted. Rest just to "shake it off" and stay loose.
bw oh sq w/dowel x10
frnt lunge 2(5/5) alt legs hands at waist
calf raises,wrist circles
30 secs 2Hsw,30 secs R/L,30 secs H2H
DBL dead cleans 5/4/3/2/1,5/4
DBL flr press 5/4/3/2/1 push ups 5/4/3/2/1
DBL Fsq+ DBL sumo 2(10/10)
2x12 kg length of longer hall: 3x(farmer's carry, OH carry,rack carry)
Thursday
Taught kb class. Only participation was 3(5/4/3/2/1) push ups
Friday
Firepower
w/8kgs except final snatch 10kg
Hurray!!
5 DL off two benches w/24kg
Saturday
Taught class & participated.Firepower again. Instead of snatches I did double snatches with weenie bells (6kgs) and OH carry until the 5
mins was up.
Comments: Pool 4 100. Shoulders were the first to go just as I noticed with kbs-that's why I am doing so much OH carry work. Well, maybe it is not quite "so much" but it is "MORE."

How I spent my summer.

kate@kettlebellkate.com (Katie, KettlebellKate) — Thu, 23 Jul 2009 17:49:00 +0000

The energy drain I experienced last fall and winter culminated with a diagnosis of cancer in late April. This was followed by surgery,daily radiation,weekly chemotherapy and two 3 day hospital stays for radiation implants that were removed on the third day. Plus, all the stuff in the off hours. I lost 14 pounds. I did not lose my hair. I kept up with Saturday KB classes for established students only. I slept and read a lot. Friends brought food and I ate what I could. I could not tolerate uncooked or cooked fruit or vegetables. No nuts,seeds,or fiber. I ate ice cream until it wasn't fun anymore. Eating quickly became a matter of not what is good for you but more what you could tolerate. Calories were calories. Swedish fish,grilled cheese,pro-biotics,pop tarts.
Treatments are over and that is a thrill! I practiced with my KB class last Saturday. I was sore for two days but walked it off taking any of our three dogs for a walk.
The 12kg feels heavy no matter if it is carried,cleaned,racked,pressed or held overhead.

Science Olympiad doesn't stop The Party

kate@kettlebellkate.com (Katie, KettlebellKate) — Sat, 21 Mar 2009 23:08:00 +0000

No one communicated that our room would be used for one of the Science Olympiad events today. The field was in use too. Wow! We had a great practice and good times,as you can see!!

Party approved footwear?

kate@kettlebellkate.com (Katie, KettlebellKate) — Sat, 21 Mar 2009 12:32:00 +0000

Aren't these great?! Modeled by a 6th grade comrade and set off by a plaid kilt and button down oxford (not shown). These Converse have a full length zipper up the back.

Landis & Indiana Jones

kate@kettlebellkate.com (Katie, KettlebellKate) — Wed, 04 Mar 2009 01:44:00 +0000

Indy is tough and smart. Tough and smart enough to know that he prefers warmer weather. Landis is fragile and old. He's expressive and the beret is one of his many looks. I don't dress my pets-just hats... If I were patient, I'd be able to load pictures more creatively.

Human interest story #2 Buster's shack

kate@kettlebellkate.com (Katie, KettlebellKate) — Wed, 04 Mar 2009 01:31:00 +0000

Last week's classes were busy. Add to that new client's from out of town on Friday night and an early start on Saturday morning for private plus 2 classes after that...light practice for me today. Arm bars, work on bent press, tgu 5 minutes 8kg, 5 mins 12kg. Then drills: stand to lunge,1/2 kneeling BUP,elbow post+head turn, high hip+head turn. On other days I've been working in heavier swings after many weeks of light swings due to energy drain. SLDL often included or is exclusive lift along with hip flexor work, rolling out quads on foam roller and calf work with The Stick.

Human interest story #1 Sadie

kate@kettlebellkate.com (Katie, KettlebellKate) — Wed, 04 Mar 2009 00:36:00 +0000

Louisville experienced 85 mph winds in September's Hurricane Ike. Power and school shut down for over a week. Is was nice to sleep outside in quiet darkness. It was restorative to me. In November we inherit an "abandoned" dog. A nice leather collar and sweet temperament indicate that she has been loved. Her name is Sadie and no one seemed to be looking for her. In February, her ex-owner and my husband meet while walking. Her ex-owner has a new living situation that includes 2 female dogs with whom Sadie cannot tolerate. At some point Sadie is placed in a new home, but she runs away. I guess they did not think to read the "found dog classifieds" or post a sign?! Our two dogs accepted her pretty immediately-as if they had a say. A young cat found the back porch appealing and with the terrific cold we had, I built her a swell shelter with a sleeping bag and all. At this moment ,he, I have to remember it's a boy cat, is jelled on our couch. "Buster" the cat has put the stink eye on all of our dogs. Even the old hound who thinks cats are tasty avoids Buster.

A January ice storm cancels school for a week and again we are without power for over a week. Brr. I had a cold with a fever during that time. Prior to that I experienced some un-fun energy drain unrelated to training. That was November through January. My training is in maintenance mode with plenty of tgu's. My energy is feeling very normal again.

Client opens jars with glutes and other "feets"

kate@kettlebellkate.com (Katie, KettlebellKate) — Fri, 05 Dec 2008 02:32:00 +0000

"Knee caps up,hip snap, finish with the glutes,tight,tight,tight," I say as I encourage students to seal up energy leaks. One client admits mid- set of military presses that she uses her glutes for "opening jars." The class roars with laughter. "No, really,she says, I have use them for everything: closing car doors, opening cabinets,carrying groceries." It is just too much and the class dissolves in a heap of giddiness. She claims that it is her relatively weak arms that force the glutes into action!

The sisters from down the pike who make the trip into Louisville to uncover the "secrets of" moving better and to get stronger. That's Catherine on the left and Marie on the right. Happy comrades!

I'll post the "feets" tomorrow...some tremendous party approved footwear.

Equity for all,The Golden Rule

kate@kettlebellkate.com (Katie, KettlebellKate) — Sun, 09 Nov 2008 01:50:00 +0000

Do unto a light bell as you would a heavy bell. It is a gift to work with clients who do not rush things and allow the bell to be part of the feedback loop. The wall squat sometimes is the teacher. Not a popular teacher, but the body is gaining good things. The teachers you remember are the ones that didn't hand it to you, rather they provided the platform for you to discover and experience something new. I can see expressions of satisfaction as a clean clean replaces a bicep curl clean. Double cleans and alternating presses today; awesome,powerful!
These ladies practice the corrective strategies on their own time and ask great questions. I love it when students participate beyond the mechanical component of class. Mastering new patterns can be frustrating, but actually you are loosening up the tangle we sometimes get into with the grey matter. What's that mean? It means let go of it already, put your hands on your hips and "laugh out loud,fling out your arms and cry out for your pathetic,whining self." Get over it, get on with it and grab the bell. And have fun!

Thank you Catherine, Marie, and Laura! You made my Saturday great!!

More indulging

kate@kettlebellkate.com (Katie, KettlebellKate) — Tue, 04 Nov 2008 23:34:00 +0000

11/3/08 Long time spent in sauna. Quiet.
11/4 kgbells: 20,16,12,12,8 20 2Hsw w/each top of the minute,+20 w/12 kg to finish off on time.
rest :30, 2x12kg farmer's carry 1 minute :15 rest,1mincarry
more 2HSw 50 1x12kg,50 1x8kg
10 face the wall squats
20 bw push-ups,Brettzel L/R,20 pu,thoracic stuff,10/10 pu child's pose,10/10 pu cobra

Got a practice in!

kate@kettlebellkate.com (Katie, KettlebellKate) — Fri, 31 Oct 2008 01:10:00 +0000

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.

yoga am+kbs pm

kate@kettlebellkate.com (Katie, KettlebellKate) — Mon, 20 Oct 2008 00:27:00 +0000

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.

Who could it be now?

kate@kettlebellkate.com (Katie, KettlebellKate) — Sun, 19 Oct 2008 00:36:00 +0000

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.

You fill up my senses

kate@kettlebellkate.com (Katie, KettlebellKate) — Wed, 08 Oct 2008 23:48:00 +0000

...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.

I'm not in my fat pants yet...

kate@kettlebellkate.com (Katie, KettlebellKate) — Tue, 07 Oct 2008 23:45:00 +0000

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.