"If one person can do it, then it can be done!" (Mark Reifkind) (oh, and a "Jello Cam"!)

Since my last competition 2 weeks ago I was feeling a need to back way off the heavy weights for my GS training/practice to focus more on technique, and thank the Lord Jesus that my coach, John Buckley, was feeling it too!  I have yet to do a full report on my last competition AND two day Certification 2 weeks ago but let's fast forward to this week.  All of my sets were prescribed w/14kg, not one rep with the 16kg or heavier, which suited me just fine.  I learned soooo much by my competition sets, and then soooo much more in the following two day OKC Kettlebell Sport Instructor Certification that, after a week of recovery, I was anxious to get back to practice.

I pretty much know the parts of my technique that need improvement, but that doesn't mean I know HOW to improve it, exactly.  Working as an Instructor myself, many times when you give someone a correction they truly think they are correcting it, but it doesn't always work!  So you try different cues, you try saying it a different way, and sometimes that works, and sometimes it just takes time.   Maybe they just can't hear it yet.  Weeks later you give them the same correction or in another way and viola!  They get it!  Sometimes it takes letting go instead of trying harder!  When we try "hard" we may tend to over think the movement instead of feeling the movement. Feeling for the cues, instead of thinking about them.

This idea of feeling, or in the case of my GS practice "not" feeling, just relaxing is evolving nicely, or at least I think it is!  The biggest thing I learned over the competition weekend was that I need to make these sets easier, not "harder", and how this way of thinking...I mean feeling is key!  So remembering (when I can relax enough to remember instead of stress about forgetting) to "feel" the absence of stress has been a game changer for me.  I've been watching video of other GS athletes, and of my own practice, and looking for the cues.  What are they doing that I'm not, or that I haven't been doing enough of, or need to do differently?

This past week I've completed all of my sets successfully.  Not only accomplishing my prescribed rep "numbers" but feeling good about them. In other words, not suffering through those last reps near the end of the hand switch or the end of the set.  In fact my next goal is to back off the weight and think about finishing as strong (or near as strong) as I start.  I was over the moon this afternoon when I did exactly that with my 14kg 10 minute snatch set.


Orders were to complete a 10 minute set at an "easy pace".  I had an idea of a few parts of my technique I wanted to focus on changing a bit, man was this fun!  My focus was not on the stress of completing the 10 minutes with one hand switch, or how many reps I needed to get, it was on a couple of other points (hint: the downstroke/drop).  Looking over the video, reliving my focus I'm thrilled at the result, although I noticed another part of my technique that went to shit!  (the bell handle/palm placement on my R side for most of the set! Oh well....baby steps!)  Ironically, without trying I came damn close to 100/100 the actual rep count was 94/93, and better yet the last minute of both R and L was at a faster pace, 22 rpm than the first 4 minutes each side!  Success! And afterall, really, at the end of the day, what else better do I have to do besides spend an hour, three times a week, learning how to be stronger, getting stronger, and having a hell of a fun time doing it!

Lucky me.


PS I set three 14kg jerk PR's this week but I'm not ready to publicly post video...but no worries! I know my skill and technique of my jerk has been severely lacking, but I'm happy to report that I'm "feeling" more and thinking less...or maybe I'm feeling less and relaxing more!  After all, as I watch other athletes demonstrate success I have to remind myself....."If one person can do it, then it can be done."  (Mark Reifkind)

"The New 50"! Advanced

As promised on the last day of my birthday month I am thrilled to lead you through another version of my workout I call "The New 50"!  I hope you had a chance to practice the first one because if you choose to train this advanced version most of it should already be familiar to you. In this video, actually taped before the first one, my training partners Meg and Maribel demonstrate a couple of different options while I chose to train the routine using "equal work to rest" intervals, BUT with a much heavier kettlebell!  The 24kg to be exact.  I chose the 24kg because it = 54 lbs, and I'm all about being 50! So in actual fact this is three workouts in one video! Lucky you!

If you are confident enough to swing along with us in this advanced version then I'm confident in you to not need more explanation other than this rough written version of the workout and the follow along video.  You're not going to let a 50 year old Grandmother out swing you, are you?



"The New 50", ADVANCED

10 2 hd sw x 1 (15/15 sec x 2)
20 tr x 1 (20 reps) (30/30 sec)
5/5 x 3 x 1 (30 reps) (45/45 sec)
10/10 x 2 x 1 (40 reps) (1 min/1 min)

100 swings, 5 min

10 2 hd
20 tr + 10 2 hd
5/5 x 3 + 10 2 hd (30 + 10)
5/5 x 3 + 20 tr (30 + 20)
10/10 x 2 + 10 2 hd (40 + 10)
10/10 x 2 + 20 tr (40 + 10 OR 20)
10/10 x 2 + 5/5 x 3 (40 + 10 OR 30)
11 min 210 - 310 swings

Surprise Add!  

10/10 x 2 + 10/10 x 2 = 80 reps (or simply do 40 reps with me, OR add 10 reps with Maribel to = 50 reps total.  No worries if you push it a bit adding + 40 along with Meg because there is an extra minute rest before our last set of "The New 50"!)
40 reps, or 50, or 80! (1 min/2 min rest, OR 2 min work/1 min rest)
3 min, 40-80 swings

10/10 + 5/5 + 10 tr + 10 2 hd (50 reps 1.25/.75)
approx 21 minutes total, 400-540 swings....or something like that!

I hope you enjoy my birthday month workouts "The New 50" as much as I did creating them for my classes and for you!  There's a new 50 in town and it's strong, fit, healthy and bad ass!

PS, to be honest I'll need to readjust the time and rep counts when I'm better rested in the morning!  But I'm taking a wild guess in the fact that no one is actually going to be trying this workout, or caring about the exact numbers before I can further edit it!  Thank you all for your warm birthday wishes and all of your support over these past 7 years!  Thank you, thank you, from the bottom of my heart!

New Heavy Swing Strength Cycle

What is a heavy swing strength cycle you ask?  Let's start with what a "cycle" is.  As my brilliant husband Mark explains, "A cycle is a period of training that has a beginning, middle, and end, with a specific goal in mind.  The weights and loads vary up and down, the idea being to reach a personal best or a specific number at the end of a cycle.  Cycles vary from 6-12 weeks long."

Although I've been designing "cycles" of progressive rep workouts over the past 7 years it wasn't until this past year, the months preceding my SFG in March, when I knew I was going to be required to use double 16kg's all weekend, that I hunkered down and about 7-8 weeks prior (6 weeks of training 2 weeks of back off) that I incorporated some really heavy swing training!  Using double 16kg's (dbl 24kg's are the male equivalent) for a workout is one thing, but having to use them for three days, morning noon and night is, you know, something I don't normally do.  And it wasn't really the training for three days that I was worried about, it was the testing to pass Certification that I wanted to make sure I prepared for.

About the same time David Whitley MSFG had contacted Mark about some training he was doing with the beast, which makes the 32kg the female equivalent, and was curious to how many reps the Queen of Swing (that would be me) might be able to do in a 30 minute time (I forgot the number, something like 520, but my training partner Meg out swung me, ridiculously outswung me, like 670....that's another post for another time!).  Before this I had not ever, regularly, included using such a heavy bell, in any kind of way, for weekly workouts, or for any single workouts.  It was not my goal to swing super heavy bells because I had no reason to.  BUT, double 16kg's equals a single 32kg, but different.  Long story short....since then I've designed three previous "heavy swing strength cycles" because, for me, it serves a purpose other than general conditioning, cardio endurance and fat loss.  The purpose it serves is to train strength, back off, test strength, and start all over again!

I probably started to post and publicly journal the last three cycles, one of them I used my Sinister protocol, but to be honest, it's difficult to keep up with all I do!  Part of the difficulty has been to sit down at the computer and rewrite (re-live!) it all.  But I thought it would be interesting if anybody was willing to follow along, to post the exact cycle, using weights appropriate to where they are, not neccessarily the same weights as I'm using (if you are male then they would obviously be heavier).  The idea of using the "right" weight for you is that YOU see progress, and you have a goal....the goal is to complete the "cycle" finishing stronger than when you started.  So you may want to test your 5 minute snatch in the days before, and then test it in the days after to see if there was a carry over and if you performed it easier, completing more reps, or maybe with the next bell size up.  For me, now that my SFG weekend and testing is done I now have Kettlebell Sport set/rep goals to reach, so this is a tremendous motivator.

I'm not sure whether this program will be 5 or 6 weeks, I've still got to map it out.  I also have to map out some other personal KB goals on my schedule.  Workshops, Swing Quests, and Kettlebell Sport competitions.  So when I get it all together, I promise, you will be the first to know!

Today's first workout in this next cycle included double bells, and a weight ladder consisting of 4 progressively heavier bells, ending at the 32kg.  In these heavy strength cycles, with Sinister being the only exception, rep counts were limited to up to only 10.  In this one however the rep count may go up to 15, but no higher.  (and there is a reason for that. explanation to come)  double 16kg's, 20 kg, 24kg, 28kg and 32kg were the bells me and my training partner Brenda used.  Maribel used double 12kg's, 16kg, 18kg, 20kg and 24kg.

I hope to start journaling the progressions next Thursday.

Ribs, The Hip Pressure Cooking Way!

Until I have time to write and post more details about pressure cooking, I wanted to share a quick picture of the pork ribs and barbecue beans I did yesterday, This is a recipe Laura Pazzaglia is demonstrating during her guest appearances this year as a prelude to the release of her first cookbook, "Hip Pressure Cooking" (St Martin's Press 2014), so she asked me not to post the exact recipe, but here is a link to another one of Laura's brilliant ways of using the pressure cooker to make some of the most delicious ribs in a fraction of the time!

http://www.hippressurecooking.com/pressure-cook-meat-before-grilling-bbq/

What makes this recipe a bit more special is Laura's technique of steaming the ribs over pre soaked beans, all in one PC, making for a delicious one pot meal in 20 minutes cooking time.  One tip I do feel comfortable in sharing is that Laura suggested having the butcher cut the rack of ribs down the center of the rack, through the bones, turning the 4 inch ribs into 2 inch "riblette's"!  I love this idea as it makes it easier to portion out smaller servings, the size is great for serving at parties and for company, and I think when the dish is plated it just looks nicer.  I had made country style ribs many times in the PC, but never the baby back style ribs.  This time I used both!  I purchased about 1 lb of each to see if I preferred one over the other and I did.  Nothing to do with flavor, both tasted similar if not identical.

"Country style" ribs are much less expensive but include a ton more fat, which is fine, but I wouldn't serve them to guests or at a party, they don't lend themselves to being easy to pick up and eat.  Country style ribs often are the same as pork shoulder, which shreds easily and is used in dishes like Carnitas or Chili Verde.  The baby back "riblette's", although more expensive, are easier to handle and the bone probably makes them more flavorful when cooked the traditional way, but when cooked in the PC I'm not sure my taste palette is that sensitive.  Since this was the first time I made this dish I probably cooked it 5 minutes too long which did dry out the country style ribs a bit, but with the sauce I'm not sure anybody would notice.

The most often asked question I get about using a pressure cooker is what is the difference compared to a crockpot/slow cooker, besides the obvious, which is one is super fast and one is super slow.  I'm still educating myself on the exact science of how pressure cooking maintains the nutritional value of foods, where as many slow cooked foods lose nutritional value, you can find all the answers to any questions on Laura's website http://www.hippressurecooking.com/.

Almost....Give and Take #2

Guess what's coming any day, any hour, gosh darn maybe, any minute? Yep! Give and Take #2 starring T-rif and the Sokolater!

That Freaking Jerk!

It seems as if it's been forever since I posted anything about my kettlebell training considering what a big part of my life it is.  So many great swing routines I haven't had time to journal, so many great insights about improving my training I have not had time to journal and, really the biggest change, having the opportunity to attend a two day Kettlebell Sport Instructor Certification taught by Master of Sport International Class, World Champion Dennis Vasiliev.  Where has time gone?  Oh yes, it could have something to do with my husband's total knee replacement surgery two days afterwards!

I posted my snatch set from last weekend competition right away because my skill and endurance for completing the 10 min. snatch needs not much explaining.  I love the snatch, I'm good at snatching a kettlebell, and with more practice at the technique for GS snatching I'm not worried in the least that I will, some day, be able to express my true potential for that lift.  The jerk however....  That freaking jerk!

It is a fact that I successfully completed a personal record for the 16kg jerk on my L side (kind of). But looking at the video (of which this is only the second time I have had the courage) it's clear that my judge was extremely generous.  With that being said, I promise to focus deeply on not letting that son of a bitch jerk freak me out anymore!

My IPad ran out of storage space (another story), so the video above is most of my set, which ended up lasting just over 7 minutes, 71 jerk reps.

Days before this competition I realized that lasting the entire 10 minutes was not my first priority.  My first priority was my rep count.  How long that was going to take me was irrelevant.  My training set me up for a goal at 70-80 reps.  I completed 71, 36 L, 35 R (or something like that). I also decided, three days prior, to start with my left hand instead of my right.  The explanation for that decision I'll leave for a different blog post, but still I feel it was in my best interest to start with my "less strong" side.  Giving up on the entire 10 minutes?  Hmm..."giving up"?  Hmm...still thinking about that.  Or should I think about it as simply my strategy for rank?  Ego in one way for ego in another, or maybe not ego, just a solid placement. 71 16kg jerks is ego deflating enough, but the bottom line, and I'm not complaining, I'm just explaining (lol), is that I've been training this sport for about 6 months and I'm over the moon with what my consistent and committed training has produced, how could I not be?  Rank 1 in biathlon for my first meet with the 16kg is not anything to feel bad about AT ALL.

I learned a ton, even though that 'ton' was actually very small nuances that will make very big differences, in the 2 days following the competition.  I had the opportunity to learn and train with OKC's best, Dennis Vasiliev photo above), my coach John Buckley, Head coaches Jason Dolby, and Juliet Lederle during my OKC Kettlebell Sport Instructor Certification Course (which I passed by the way...anybody need training? lol). Tomorrow, Tuesday, will be my first workout in the next cycle toward CMS (I hope), Candidate for Master of Sport.  I'm not actually sure what my next goal is until I meet with my coach.  My personal goal is to bury that damn 16kg jerk.  I don't care how long it takes me (within reason of course) but it will not intimidate me any longer, I won't let it.

My next competition will be in February.  In the mean time I have plenty to keep me busy.  The Swing Quest is my priority.  Without my kettlebell swing training I would not be writing about any of this!  Without my swing training, my high volume kettlebell ballistic workouts, I couldn't even imagine being where I am now.  Lucky me I don't have to chose one or the other, I can have both....and more!  Swings, GS, and a husband with a brand spanking new knee!  What more could a girl want?

Let's Make a Deal

At the end of the day, I take 100% responsibility for what I put in my mouth and why I put it there and how often I put it there, but I'll make you a deal.  You don't bring food to me as a "gift", and I won't bring it to you, or maybe what I'm trying to articulate is please don't bring me "extra" food, lots of extra food.  I do enough of that on my own!  I'm all about sharing a nice meal, dessert included, and I'm fine with having people over and offering many delicious options, even the option of overeating if you, or I chose to, but please let's share the experience, if we both agree to it.

There was a time when I had stronger feelings about this kind of situation.  You know, the kind of situations when someone at work brings that huge box of donuts and leaves them in the break room.  Or someone who loves to bake (but doesn't want to eat it themselves) decides it's a good idea to "off" cookies, cakes and desserts on friends and coworkers.  Or the surprise mocha latte you didn't ask for brought to you as a "thoughtful gift".  I used to use words like assaulted and ambushed to describe what it felt like for me to be put in situations like these.

I also used to call this food trash.  So much food in this country is thrown away, just plain old put out as trash because it's perishable. It just doesn't last for long and if we don't eat it all, which we can't because it's impossible, where is it to go?  This country produces something like 4000-6000 calories per person, when most of need about half of that and less.  What to do with the extra?  Well, I don't know about you, but along with the junk food I don't want to eat trash food, and I promise not to buy any for you either.

In fact if I think about all the money I could all save by NOT buying foods I don't need, or for others that don't need them I might be able to use it for something I really need that could help me and my friends....maybe I would like more bells, or another clock (maybe).  Continuing my coaching and training education, or saving money to travel to competitions, etc.!  Yep, that's what I'll do!

How I feel is under my control.  If I choose to feel 'assaulted' then it's my fault, no one else's.  I don't, and I won't, choose to that anymore.  And I for the same reason I won't feel obligated either.

What about you?  Can we make a deal?


ps cherimoyas and peaches excluded! That's it, I promise!