Saturday, July 18, 2015

So Cal Cruz Ranch Family Reunion Weekend Workout

I'm in Southern California (I live in No. Cal), for a huge family reunion in Moorpark CA (near Ventura).  We, my oldest son Rick, my daughter in law Cristina, and my granddaughter Sophia, drove down here (6 hours) yesterday and plan on staying three days in total.  I packed some good foods for the trip, and of course I threw a bell in the back of the car knowing I'd like to train at least one time while I'm bell, but which one?

I thought I'd bring a 16kg, since Sunday's are usually a heavy day, but at the last minute I decided to grab a 14kg thinking I may do two workouts while I'm here and it's just a little more versatile.  I completely forgot that most hotels do have a small workout room, but I was 100% prepared to swing away in my room, no problem!  But without having to disturb my family I snuck away to the gym, with my bell and did a fun, and what seemed fast but wasn't, workout! My favorite way to design a workout is around the theme of "10".  Easy and hard (boring!) at the same time!

10 x 10 2 hd sw (5 min; 100 sw)

1 swing/1 goblet squat x 10 (1 min long set/30 sec rest = 15 min; 100 sw/100 sq)

swing sandwich ladder w/ "work into rest method"
5 two hd sw + 5 R/5L + 5 2 hd sw
5 + 6/6 + 5
5 + 7/7 + 5
5 + 8/8 + 5
5 + 9/9 + 5 (5 sets total = 5 min; 85 swings)
10 R/ 10 L x 5 sets (30/30 = 5 min; 100 swing)
("10" sets of swings in total)

5 clean/press R alternate L (45/45 = 15 min; 50 R/50 L, 100 total) (video 1)

1 sw, 1 snatch x 5 R + 1 sw, 1 sn 5 L x 10 sets (45/45 sec = 15 min; 100 sw/100 snatch) (video 2)
5 R + 5 L x 2 "squat snatch" x 10 sets (30/30 sec = 10 min; 100 snatches)

The "squat snatch" is similar to a "dead snatch" only it doesn't touch the floor at the beginning and end of each rep.  It's right in between a dead snatch and a regular swing snatch, using more legs than glutes.  In this video I demonstrate the difference between the two, first with 5/5 squat snatches, then 5/5 swing snatches.  If you want to try these the part you need to use caution with is the down stroke. You can't cast the weight too far out in front of you, and you have to get timing right or you risk the bell pulling you over and out of position putting your lower back as risk. This is not a skill I would teach to beginners, use your own discretion.

Done!  Just in time to catch breakfast with my granddaughter :)

485 swings
100 goblet squats
100 clean/presses
200 snatches
1 hour, 10 min

My mother was is one of 7 children, and one of four born on a 87 acre ranch here in Southern California.  The eldest son, my uncle Leonard has maintained 40 of those acres and many of my cousins grew up here, and now our family is at least 5 generations strong. But this was our official 1st Cruz Ranch Family Reunion and it pretty much got rained out yesterday!  It was a crazy thunder and lightening storm here in Southern California in the middle of JULY!  This is practically unheard of, and even though the forecast predicted it I just refused to believe it and didn't really pack appropriately!  Nobody did actually, and my son had to leave early with my granddaughter and take her to Target for some warm and dry clothes!  Shoes were wrecked, full of mud, but the spirit wasn't dampened :)

Most everybody held tight, even putting up the pinata in the rain, but as it got worse it was clear the pony rides were going to have to be postponed. Were going back this afternoon and I hope to Sophia gets a chance to ride, maybe for her first time :)

Tonight I'll take a short train ride to Santa Barbara where I'll finish my short weekend vacation with my good friends, the Mishkins, Jen and Greg, and then we'll all drive home on Monday :)


Diana said...

That's a great session to start off the day!!
Have a great time with your family....nothing beats being with family!

I almost took a bell with me to South Dakota...I never had a chance, we played "tourist" from 6am to 8pm all 3 days! Got in lots of hiking though!

Jen said...

We're so excited to see you Tracy. We score! Hope the pony ride happens and see you soon!! xoxoxo

hou said...

This is practically unheard of, and even though the forecast predicted it I just refused to believe it and didn't really pack appropriately!
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