I would greatly appreciate, by way of comments, your answers to this question.
Wednesday, September 29, 2010
I would greatly appreciate, by way of comments, your answers to this question.
Tuesday, September 28, 2010
Here's a huge hint to all future HKC and RKC candidates who want to earn their Certification.....TEACH THE PROGRESSIONS....IN THE ORDER THAT YOU LEARNED THEM! That's all.
PS the small picture at the top of the post was taken of a man, in a leather g-string, ass hanging out, across the street from the Studio....that was mild in comparision to all of the really cool crazinees of SF....next year? Be there, or be square! I can't wait to go back.....
Wednesday, September 22, 2010
10 2 hd sw x 2
10 2 hd sw x 3
10 2 hd sw x 4
10 2 hd sw x 5
Picture above is from my RKC this past February with my Team Leader Peter Lakatos (now Senior Instructor), Gerard Rush and Marcus Martinez.
Monday, September 20, 2010
I often pose this question, when talking to someone about what kinds of foods they currently eat in their daily diet...."Would you put all of your days food, from breakfast to dinner, in a blender, blend it all up without adding additional water, and pour it down a kitchen sink that had no garbage disposal?" Most times that question creates the image of the point I'm trying to make.
I stirred in 1/2 c. cooked farro. (that's the savory bit!)
Sunday, September 19, 2010
Sophi's big 1st birthday party and she was not having a good time!
Too many new faces, not enough freedom to run around.
She fell asleep between the maincourse, and cake! Sophi....Grandma needs cake!
Friday, September 17, 2010
Thursday, September 16, 2010
15 set rotation 15:15 (work to rest ratio)
7 snatch R
7 snatcch L
10 swings (2 hand or dbls)
7 sn R, 7 sn L x 2 (4 sets total)
10 swings (2 hand or dbls)
7 sn R, 7 sn L x 3 (6 sets total)
repeat each rotation as many times as you feel applicable! 7 1/2 minutes per rotation.
I did the same 15 set snatch/swing combination, rotations as Tuesday, but adapted it to the skill levels of all involved. Here's 3 different weight versions.....
Me.....double 8kg's for snatches, and a single 12kg for 2 hd swings (it was my second workout of the morning afterall. If it were my only workout, see my last post, or.....I would have chosen 12 kg's for double swings, or a 16kg for 2 hand swings....)
Scott.....male, no more than 160lbs, about 5'9" (36 years old...he told me!) 16kg for snatches, two 12kg's for swings.
Janet....tiny little Spinning teacher (and yoga), 5'2" and maybe a buck 10/15, and has been training high volume with me for about 5 months (age? I haven't asked, but she has a little grandchild like me...I think she's a bit younger?) 6kg for snatches, 10 kg for 2 hand swings.
The reason why I love this 15 set rotaton of 15:15 snatches and swings is that the 7 1/2 minute rotation lends itself, perfectly (OCD) to a 15/30/45 minute workout. It incorporatesfast snatches with the ultimate...swings! It ladders up, the difficulty, progressively, starting again at the bottom of the ladder with each rotation.
Swings are more difficult than snatches. If you don't believe me then do 80 sets of 10 rep swing sets with your snatch weight and let me know how it goes for you! I'll always chose to incorporate swings, (Swngs, the Center of the Kettlebell Universe), with snatches any day of the week.....http://rifsblog.blogspot.com/2010/09/swings-are-hard-579-ladders.html
2 12kg's, laddering up reps, long cycle (long cycle means there is a clean before every press)
1 dbl cl/pr
2 dbl cl/pr
3 dbl cl/pr
4 dbl cl/pr
5 dbl cl/pr x 5
14kg single bell clean press, first on one side, rest and then the other, laddering up reps
1 sngl cl/pr R, rest L rest
2 sngl cl/pr R, rest L rest
3 sngl. cl/pr R, rest L rest
4 sngl cl/pr R, rest L rest
5 sngl cl/pr R, rest L rest
16kg snatch / negative press, both R and L, laddering up reps before rest
1 sn/ng pr R, tr, 1 L rest
2 sn/ng pr R, tr, 2 L, rest
3 sn/ng pr R, tr, 3 L rest
4 sn/ng pr R, tr, 4 L rest
5 sn/ng pr R, tr, 5 L, rest
dbl 12's, 16's the first set of dbl swing w/12's, the second set of 5 dbl swings w/16's, all dbl cl/pr done long cycle with 12's)
5 dbl sw rest, 5 dbl sw, rest x 5 rest
now add in dbl cl/pr, in an uphill ladder before every 12kg & 16kg dbl swing set
1 dbl cl/pr, 5 dbl sw, rest, 5 dbl sw, rest
2 dbl cl/pr, 5 dbl sw, rest, 5 dbl sw, rest
3 dbl cl pr, 5 dbl sw, rest, 5 dbl sw, rest
4 dbl cl/pr, 5 dbl sw, rest, 5 dbl sw, rest
5 dbl cl/pr, 5 dbl sw, rest, 5 dbl sw, rest
same weights, but laddering up the 12 kg dbl swings, in addition to laddering up the dbl cl/pr reps....the 16kg dbl swings stay at 5 reps
1 dbl cl/pr, 6 dbl sw, rest, 5 dbl sw, rest
2 dbl cl/pr, 7 dbl sw, rest, 5 dbl sw, rest
3 dbl cl/pr, 8 dbl sw, rest, 5 dbl sw, rest
4 dbl cl/pr, 9 dbl sw, rest, 5 dbl sw, rest
5 dbl cl/pr, 10 dbl sw, rest, 5 dbl sw, rest
let's just cut to the chase and end this the hard way!....dbl swings w/ 12's
20 dbl sw, 30:30 x 5
Approx 45-50 minutes
I'll be posting my second workout momentarily.....
Tuesday, September 14, 2010
Each snatch/swing rotation has fifteen, 15 second work/rest sets. The first rotation is only performed one time before increasing the number of snatch reps (by one per set), and then repeated 3 times in total. 60 sets of snatches and heavy swings = 30 minutes.
14kg for snatches and 24kg for 2 hand swings
15 second intervals (work/rest)
7 snatch R, 7 snatch L x 1 (2 sets)
10 2 hd sw x 1
7 snatch R, 7 snatch L x 2 (4 sets)
10 2 hd sw x 1
7 snatch R, 7 snatch L x 3 (6 sets)
10 2 hd sw x 1
2nd, 3rd, and 4th rotation,
8 snatch R, 8 snatch L x 1 (2 sets)
10 2 hd sw x 1
8 snatch R, 8 snatch L x 2 (4 sets)
10 2 hd sw x 1
8 snatch R, 8 snatch L x 3 (6 sets)
10 2 hd sw x 1
total sets per rotation = 15 x 4 = 60 sets. 30 minutes.
10 2 hd swings x 10 sets 15:15 = 5 minutes 100 swings w/24kg
14kg snatches 276
24kg 2 hand swings 220
This past Saturday I started a new Max Vo2 cycle with the 14kg. I started with 50 sets of 8 with my Max-based class, but today was the second Max-based workout this week so I don't stick to the strict Max protocol of snatches.....I do so much other KB training that I modify Max to suit my own needs. Personally, I think swings are much more difficult, therefore productive in a different way, than snatches are. I will always mix in swings when designing maximum difficulty workouts....and 24kg swings? Goodness!
Monday, September 13, 2010
But, I do have a freezer, semi, full of tomato soup and sauce, and it's not quite over yet, but Wayne's garden is out of stock! Wayne and his wife Carolyn have numerous fig trees that I'm still waiting word on, but no more $1.50 a pound, vine riped, home grown tomatoes. I'll have to settle for second best, in my book, and that is the farmers market. Still up to $3.50lb and lucky for me I can still afford to buy 10+ lbs for that extra stock of soup, and I will not rest until it's safely tucked away for a rainy day.
I've got 3 tomatoes left and 2 of them ended up in my "end of summer" salad. A mix of 3 or 4 left over olives, and 1/2 doz. hard boiled quail eggs started the inspriation. I think I only added some greens, red vinegar, about 1/2 t. sugar, and the olive oil the olives were brined in....whoops, I forgot the last of the summer corn.
Here's the thing I love about hard boiled quail eggs....because of the size and shape, somehow, the yolks stay surrounded by their whites, even after you toss the salad...weird? I did end up shopping at a larger Vietnemese market where the quail eggs had an expiration date, and I feel much better. I also decided to continue to buy my little frozen, individual size, frozen quail in the same market. $6.99 for six as opposed to $14.99 for four....I had to get over it. Unlike an expensive pair of shoes, I didn't feel all that much better with the "designer" Whole Foods quail.
PS I felt like a kid in a candy store, literally, shopping at this larger Vietnemese market. My favorite thing, besides fresh quail eggs? Dried, candied cherry tomatoes! OM freakin' G. I love, love, love, dried fruit of any kind, and these sweet little gems have been on my mind..... I still have half of a pkg, but I know it's a seasonal thing and I've got to get my ass over there again soon for more (pictures to come)
Wednesday, September 8, 2010
This is what I know. I don't really care about the "Skinny Minnies" of the world. I was tortured by their judgements all of my life. What I know is this....I was really fat for a long period of my life, but not anymore, being unpopular doesn't bother me....much. I'm still going to keep doing what I do, and maybe I'll start bragging about it more.
In the words of my completely devoted husband Mark, "You live the life of the rich and retired!" If I do two yoga classes in a day, it's my job. If I teach 4 kettlebell classes or do 1000 swings in one day, it's my job. If I spend the whole day prepping and cooking our food for the week, it's my job. And I have to thank this luxury in my life to being a "Former Fat Girl".
I will always been proud of my past, and if I have to play the "Former Fat Girl" card then so be it. But I'm feeling as if my "Claim to Fame" is still to be determined.....
Tuesday, September 7, 2010
For my first workout, I used a method of training the KB Swing I call "work into rest". It's explained on my DVD so I won't go into any details here. But I can tell you that the first 30 minutes of class we did a solid 750 swings, increasing the size of our bells as we went along. I then applied the same method to snatches and our snatch count was 336 in 17 minutes....47 minutes of high volume kettlebells....any day of the week I would be happy with that kind of workout, but Tuesdays I get a bonus......
10/10 x 10 minute snatch = 200 reps
(about a 2 min. rest period)
16kg roundabout swings with the female friendly handle
3 min., 120 sw, 1 min. rest
4 min, 160 sw, 1 min rest
5 min., 200 sw, 1 min. rest
8 min., 320 sw, 1 min rest
5 min, 200 sw
29 minutes, 1000 16kg swings
Total for 2 workouts
1 hour 28 minutes, 1750 swings, 536 snatches
In addition to a bunch of other pull-up and Level 2 drills, 5 sets of 10 rep, dbl bottoms up cleans. 45 minute walk afterwards...no Bikram.
Did I say near perfect? I meant perfect!
Monday, September 6, 2010
Here is a salad I've been kinda hooked on this last week from one of my favorite blogs....(pictured above and linked below)
Another grain I'm absolutely in love with is farro (pictured above to the right). I haven't found inexpensive farro, instead I can only find this imported Italian brand, costing $5.99 lb....come on now, grains shouldn't cost more than $.99 a lb for God's sake. Anyway, I could eat farro mixed with yogurt and raisins, or now my freakin' favorite way, pressure cooked in tomato soup and mixed with some cottage cheese when it's still warm......
Saturday, September 4, 2010
Interesting......you always learn something new when you test. If you don't already test for time, at least twice a year, you should! Snatches, swings, presses, get-ups, whatever! Testing against the clock and "all out" helps you map out future workouts and set new goals based on you first performance. Testing also helps you explore "testing strategies", which is just as, if not more, important that the actual number of reps you do.
So what did I learn from my 10 minute 14kg snatch test?
First let me say that I was very surprised I only did 246 reps. I purposely did not watch Meg because I didn't want any influence of her test to affect my strategy....speaking of strategy....
I had none....oops! I didn't go "all out". I don't know what I was thinking until it was over and I had time to reflect on it. I seemed to have picked a cruising speed....kind of.....I started out with 12/12 and stayed with that rep count until about halfway before I started trying different combinations of reps.....that was maybe a mistake..."trying" new rep combinations. Mark had asked me if I wanted him to give me my count every minute or so and I said no. Why not? I don't know. Would it have helped? I don't think it would have made a difference, but now I'll never know.
I think one mistake I made was I never had a goal number. Yes, I did ask Meg her final count, but it really didn't register that maybe I should do a bit of math before I started, so I could figure out some kind of pace based on her outcome.
I went into this "test" with the mindset that it was only a baseline.....and that's what I got!
A baseline of 10 continuous minutes snatching the 14kg with no real urgency, and not really putting myself on the line. I should have gone as fast and hard as I could, burned out, put the bell down, picked it up, fast and hard, whatever! It was only a test for God's sake! I should have collapsed when I was done!
Next time, lol!
Congratulations Meg! Meg tested her 10 minute 12kg snatch basically one year ago and had just about the same number of snatches! Huge improvement, unbelievable! (I was there so it has to be believed!) We both did the same test with the 16kg this past Dec., 210 for her, 211 for me, and she learned a bunch from that experience that she brought into this one. She told me that the one thing she was better prepared for was the transitions from L to R.
Congratulations Sabina! Good God, probably the most admirable performance of the morning! Sabina has only, ever, snatched the 12kg maybe a dozen times....ever! She regularly started training a Max based workout these past 4 months with the 8kg and the 10kg, but had never done anywhere near high volume snatches w/12kg. I was counting her reps and she easily did 100 in the first 5 minutes, only to slow down slightly to finish just under 200! Sabina's goal was to not put the bell down for the entire 10 minutes, and she never put that bell down! This was nothing short of amazing!
Congratulations Mina! 230....TWO HUNDRED THIRTY? Mina started training regularly with me a few months ago and joined my Max class just two months ago. Mina has used the 20lber, the 10kg and the 12kg for Max, but has never completed 80 sets of 8...yet! Her form has improved greatly thanks to, #1, training regularly, and #2, Mina is smart enough to book some time with Mark a few times a month to specifically work on her technique. Mina is standing next to me in the video and you can hear the excitement in her voice at the end when she heard her count....again, 230! Her goal was also to not put the bell down and was greatly inspired by watching Sabina the previous 10 minutes.
Wasn't that fun?
Friday, September 3, 2010
Foods I don't currently have in my house, because if I did, I'd eat that food until every last bit, in one sitting, was gone. "Gone" means one serving, doesn't it?
Peanut butter. I only buy fresh ground PNB because I can dispense 2 tbls at a time and it costs about $ .36 I could eat PNB on all kinds of stuff including dried fruit, and veggies.....speaking of PNB....
Bread. I can't remember the last time I bought a loaf of sliced bread....years, I'm sure. Not that I haven't bought an occasional loaf of french bread, but I usually by the smallest one, (a mini), or a baguette. I've made pizzas....but I stopped.....again, if I buy it, or make it, I eat it.....all.
Raisins and prunes. Two of my favorite dried fruits are raisins and prunes.....natures candy! I only buy these in the bulk isle because, again, I can buy one or two servings only. If I buy more.....yep, I eat more. I'm not ashamed to say I eat prunes!
Flour. I don't keep more than 1-2 cups of flour in the house because if I get inspired to bake, then too bad for me! I gave up baking long, long ago. If I bake a batch of cookies, I'll eat a batch of cookies. If I bake a cake, I'll eat a cake.
Same with sugar. I only buy small amounts at a time.
I stopped buying popcorn. (remember kettlecorn?)
I stopped buying almond butter from Trader Joe's (5lb weight gain in 2008 when I gave up sugar for a month). And although I buy walnuts and almonds I don't dare buy peanuts (my #1 no-no).
I stopped buying ice cream in flavors that I like. Mark's favorites are completely different than mine, and I'm not tempted by his favorites....most of the time, lol!
I stopped buying more than one pkg of my favorite crackers....ok, I buy 2 pkg's....but never more than two!
I stopped buying the "healthy" multi grain corn chips. Chips are chips....too salty! If I'm going to eat salt, I'll eat cheese.....
I only buy more cheese when I completely run out. I never buy more than two different flavors and/or styles, even though the cheese dept always looks so dang yummy....so much cheese, so little time....
I have sometimes given into buying more fruit than I should, but I'm back on the wagon, limiting myself to only a pound or so, of any kind of fruit, at a time. And I routinely throw out, yep throw away, any peice of fruit that doesn't taste perfectly sweet. For some crazy reason the fruit this year sucks! There's at least a pound of grapes in the trash can right now, and I spit out 2 nectarines earlier today. I've thrown away more melons this year than I've eaten...no joke. Life is too short to eat bad fruit, or anything that tastes bad.
To me "junk foods" are sweets. I don't buy cookies without the intention of eating them all. I don't dare buy a cake, or donuts. I wrote a blogpost a while back about buying one of each kind of candybar at the gas station Mini Market, and I was triggered slightly the other day when I stopped for gas, but have not done it.
I saw a sign today announcing an annual Rummage Sale at a local high school.....I know for a fact they will be having a killer bake sale.....speaking of triggers....I started planning to drive by there tomorrow after my workout, even though it's on the other side of town.....whoops....
It occured to me recently that I've stopped binge eating. Not that I haven't had a binge or eaten "compulsively", but having "a moment" and "owning" a behavior are two different things. I used to think that I was a binge eater, and that I was a compulsive overeater, but not anymore. I will not give myself such a title. I will not own that description of myself....ever. Did I chose to stop overbuying some of my favorite foods, or did it choose me, once I made up my mind to let it go....?
Many times.....many times.....I find myself hovering over a certain food purchase, or stalking the candy isle, asking myself, should I, or shouldn't I? Most of the time I already know the answer....no, I always know the answer....if I buy it, I eat it! But for now I'm content on giving myself the option, and I do give myself the option....I can buy it, I can eat it.....whatever. I can make my own choices, afterall I'm a big girl, most days! But some days I'm just a little girl that didn't get enough candy, I mean food, I mean love....did I say that last part out loud?
....and then I remind myself....I have enough. I have enough candy, I have enough food, I have enough love.