How can it be 17 years already ?!

HAPPY BIRTHDAY Allie!!!

(This summer with her boyfriend @ his grad party)

It really is unbelievable to me that you are so grown up. You obviously do not listen very well b/c when you were a little girl, Dad & I always told you, "Don't grow up too fast!" And here you are...17 years old! You are beautiful and wise beyond your years. If you realize how capable you are, your possibilities are endless......

You have made me so proud of the person you have become. You are intelligent, hard working, diligent, trustworthy, responsible, loving & caring, sensitive and most definitely a better driver than me! LOL! Since Thanksgiving is tomorrow, I will begin today by saying how thankful I am that God gave us such a wonderful gift when he blessed us with you as a daughter. Always remember: you are loved beyond words and I will love you beyond all time.
Happy 17th birthday......well, actually not until 10:13pm.
I love you!
Love,
Mom
x o x o x o

WEDNESDAY Circuit Training

Circuit as follows w/16kg kb:
(each :50 sec on/:10 sec rest)

2 hand swings
squat (kb racked L, then R for 25 seconds)
snatches (25 sec L & R)
1 legged dead lift (25 secs each side)
plank

x 5 sets

This was an excellent work-out I took from an e-mail from Dave Randolph. With :10 sec rest, I was so glad when deadlifts came around to catch my breath after the 2nd set! :)

TUESDAY - day off, no w/o

MONDAY work-out

JM - ankles, hips, elbows & wrists

Swings on the minute:

-(16kg) x 15
-(12kg) x 5

Stretch and done...........

SUNDAY Work-out

JM - ankles, shoulders, elbows, wrists

C & P ladder 5 (1,2,3,4,5) w/14kg

BU cleans 5L/5R x3 (14kg)

TGU 3L/3R (12kg on L/ 14kg on R)

Stretch and done........a little sore from yesterday's work-out.....Thanks Amy! : (

Back at BBOM ........

Saturday's work-out

Headed back to BBOM for class at 9am with my friend Jennifer. I sure missed the place and the people and realized it has been about 7 weeks since I had taken class there. It was so nice to see everyone again! Dar, Amy, Bob & Mr. Mike...I missed them all! It was great to be back! Amy ran the class.....let me say, simple but not easy!

After some JM....we went right into a downward ladder:

10 swings
10 sumo dead lifts
x 5 sets

followed by TGU 5L/5R

repeated the above 4,3,2,1

It was surely crazy! I was on the last set of swings & deadlift and my legs were shaking.....they were DONE!

During my TGU's on the right. When I go up & down on my left hand, I need to make a fist to support me rather than my open hand due to pain in my wrist & hand. Putting all my weight on the left hand/wrist is a little much for me at this point. But I'm moving forward...one work-out at a time.

FRIDAY's Work-out

VO2 Max - (my first since getting the ok to use my wrist again)

40 sets - 7 reps w/ 12kg

What a great work-out! I have been WAITING (patiently) to do VO2 Max for about 6-7 weeks. I was reading endless blogs with everyones faithful VO2 Max workout results and feeling anxious to get back in and do them too.

The pace was great. This was the first time I snatched on the left for about 7 weeks. I did not attempt them while I had the cast or splint on. All other drills I had no problem doing in cast or splint...C&P's, 1 arm & 2 arm swings (after a couple weeks in the cast). I can certainly tell my ligaments in the wrist are weak. My punch up is not as strong. I did bang my forearms a few times. But as I went on in the sets it seemed to get better. I felt as though I fell into a groove again. The weakness is disappointing, but it will come back soon. It is hard to feel weak snatching the 12kg when at the RKC I snatch tested with the 16kg, no problem. Ah-h-h patience! :)

My wrist is MINE again!

GREAT NEWS! Yes, you guessed it the splint is gone. The doc also gave me the go ahead back to training, as much as I can tolerate. Obviously for anyone who has had a fracture/cast/splint, you learn that your mobility is compromised from being immobile for so long! He explained the ligaments supporting my wrist need to become strong again and more mobile. So I am glad to be healed even if I am left with minute deficits....they will improve soon. I am scheduled for occupational therapy right after Thanksgiving (the first available).

So what would be the smart move for me today? Yes, Z-health...kick up the JM exercises. Hopefully by doing the Z consistently, I won't need O.T. (or at least not have to go back). I did the entire R-phase....felt good, but not enough.

So short work-out.....

TGU L/R x3 (14kg...both sides...this is surprising for the newly healed left wrist)

C&P 5 x 5 (12kg for rest of work-out)

BU cleans 5L/5R x3

TGU L/R x3

HAPPY HAPPY HAPPY Birthday (a day late)

How does it go? A day late & a dollar short! Oh well, at least her present was a day early! :)
Today I wish one of my dearest friends, Denice a Happy Birthday! We started off as neighbors (so-o-o many years ago...12 years?) and wound up friends. It has been an fun and crazy 12 years. I have definitely learned from you and can count on you for anything. For this I am grateful.

All of our 4th of July's together: standing on a picnic table singing Proud to be an American, reading menu's upside down, "going it alone," sleepwalking into Lake Erie, dropping the car keys in Lake Erie, Put-In-Bay, Kelly's Island, boat rides to the Tackle Box II, the poker runs, runaway coolers (I still have the scar), singing on the hostess mic at the Winking Lizard, and "I wish I had my glasses so I could see the stars, they are so beautiful tonight!"

Every Halloween taking the kids Trick-or-Treating around the neighborhood (you, me & Dar). If we didn't make it...the neighborhood wouldn't be the same! Remember the Halloween I had pink eye, you had a sinus infection and Dar had an ear infection...yet we were out trick-or-treating that night! :)

And the Big Key West Bash.....loads of fun!
Here's to a great birthday and many more to come! Love ya!

*(Yapping on the cell even on vacation!)

Oh and BTW - no work-out today....Monday's always a day OFF!!!

CKC - 2nd Meeting ! ! !

The second official meeting of the Cleveland Kettlebell Club was held today! We are growing! In addition to Todd, Matt & myself, we had 6 members come to the meet. Matt started us out with a nice Z-health JM warm-up. Then we broke off into 3 groups for instruction. I took the women, Cathy & Mona (they were my friends anyway, so it worked well). We began with the swing and progressed to the TGU. They both did really well....they learned the program minimum and can practice with it to really get their technique down.

I am proud to say that my husband, Ted came to be a victim today as well. He wasn't thrilled about it, but he did it. When we left, I said, "So do you like it?" He smirked and said, "No..." Well, he will just need a couple more beat downs before he starts to like it! Now I am indebted to him to go golfing with him in the spring....sigh!

We finished with a really quick work-out as we were running out of time!

Swings 20 reps on 1 minute x 3 sets
Sumo Deadlifts (30 sec floor to knees, 30 sec knee to entension, 30 sec full dead lift)

Bent Rows 30 sec
Pushups 30 sec
x 2 sets

Rack walk x 2 sets

Walking lunges R/L - 2 lengths of floor

Stretch: pump & hip flexor stretch.......done

A Big THANK YOU again goes out to Bryan McIntosh, owner of Dynamic Fitness Group in Strongsville who kindly let us use his facility to hold our meeting......as the snow came down outside!!!

Later in the afternoon, my husband & I went to the "Fabulous Food Show" at the IX Center......lots of crap to eat & drink. Also, some really good demonstration shows by Curtis Stone (Take home chef), Guy Fieri, Michael Symon & Hayden Wood who did a remarkable "flair bartender" style show all about making fun cocktails....the drinks were all wonderful. However, I would not be able to replicate any of them as he went so fast and I was too in awe to really "get" the recipe! Thanks to my Dad and his boss Ellen for getting us exhibitor passes!! A great time!

SATURDAY Training........

First of all, as a reminder......tomorrow is the 2nd meeting of the Cleveland Kettlebell Club (CKC). It will be at 11am at Dynamic Fitness Group (Strongsville). This will be our first indoor meeting....obviously Cleveland weather is upon us so we need to move it indoors. I know it sounds strange my saying this is the 1st indoor meeting when it is actually only our 2nd meeting of the Club. That's ok, we are continuing to meet and continuing to grow the Club. To me this is very exciting given there are no actual KB gyms in Cleveland. The closest one here on the west side is BBOM in Medina & on the east, a gym in Chagrin Falls. This is a great way for people to get introduced to KB's, have their form critiqued and get a free work-out as well as exchange information.

So on to my training today.......short & sweet

JM - ankles, hips & shoulders

TGU 3L/ 3R (12kg)

Swing/hi-pull/snatch 10L/10R (14kg)
x 3 sets

TGU 3L/3R (12kg)

Stretch & done!!

THURSDAY's Training - 14kg KB

JM - ankles, knees, hips & shoulders

20 swings on the minute x3 (mixed up 2 hand, 1 hand & DARC)

C&P 5L (12kg) /5R (14kg) x3

About a month ago I bought a 14kg kb online b/c I was having trouble making the jump from 12kg to 16kg on grinds...specifically presses. I was finding the 12kg very easy, but the 16kg hard - so I would push press most of the time. In making the jump of 4kg (approx 10 lbs) is actually alot for me...not sure if this is the same for women in general or me specifically. So once I broke my wrist, I thought I would bite the bullet and get the 14kg & work with it on my right. I am hoping once I get the ok from my doctor to get rid of the brace, I can work with the 14kg on the left as well. I can strict press the 14kg w/o the need to push press......soon onto the 16kg. Prior to the RKC I was able to press the 16kg on the R, w/o push pressing it. I just don't know what happened. It could certainly be that it took some time to recover from the RKC, then shortly thereafter I broke the stinkin' wrist. It may also be that I am going into the press already thinking I'm not going to be able to do it. I forget what they call this phenomenon...obviously mind over matter.....but either Rif or Kenneth Jay called it something specific...oh well. Moreover, I know what it is and what I need to continue to work on for myself.

Double clean/squat press (double 12kg's) x5
Tactical lunges 10 R/10 L (14kg)
Alt renegade rows (L 14kg/R 16kg) x10
Lying chest press (2 -12kg's) x5

x 3

Stretch and done............felt great!

WEDNESDAY's Training

JM - ankles, hips & shoulders

40 - 2 arm swings (30 sec rest) x3 (120 swings)

SWINGS

3 bells graduated weight lined up (12, 16 & 20kg)

10 - 1 hand swings alternating R/L with each KB (lightest to heaviest then back down heaviest to lightest). 30 sec rest between bells. By the time you get back down to the 12kg, it feels unbelievably light...it just flies! = 120 swings

20 - 2 hand swings same way... 12 to 16 to 20 and back down x 2 rounds. 30 sec rest between bells. = 240 swings.

20 - DARC swings same way... lightest to heaviest and back down. 30 sec rest between bells. =120 swings

Stretch & Done.........600 TOTAL SWINGS!

Remembering Summer!!! Ah!

No training today...day off for me!

A little reflection on summer though...........................

The freezing temps have arrived, along with bits of snow. But I am still not ready to let go of the sun, warm weather and fun the past summer held for us.........
May 2008 - Holiday Isle, Islamorada, FL....one of the stops on our drive down to Key West from Miami. Surprise birthday trip for my husband's 40th (adults only) with 4 of our dearest friends! So tropical...so fun!!!

Site seeing in Key West near the Southernmost Point. These tiles were painted by hand, by the artist then taken apart and transported to the KW sidewalk area and reconfigured and laid in the cement! Such a cool scene!


Summer's most expensive ice cream cone. $7.37 ! ! !

Doesn't everyone pay that much for an ice cream cone when they're on vacation? :)

Yes, I was crazy to pay that, but hear me out. This was in the Boston Harbor area. We were on a family vacation and shopping on a Saturday in the waterfront area. I basically bribed my 6 year old daughter with it. It was hot, it was crowded and I told her if she would stop asking when we were going to leave, I would buy her ice cream. Doesn't every parent do that? LOL!

Well the joke was on me that day! As we were leaving I took her in to the ice cream counter and ordered the cone. Soft serve with a swirling of cotton candy. I handed the cone to my daughter and turned back around and heard... $7.37 please! What? For one stinkin ice cream cone? Of course I didn't say that, I just thought it in my head. I was in shock as I walked away.

My first clue to just walk away should have been that only flavors were listed on the board behind the counter...NO PRICES!!!

I am sure the guy waiting on me, saw the stunned look on my face and thought, here's your change lady (and your STUPID card)!

3 Plus Me !!!

Outdoor Class today - 42 degrees & cloudy (not much wind)

What a fun bunch today in class! 3 Newbies.......Kelly, Carol & Jeff. We started out in the pavilion because it was drizzling a bit. The rain stopped & we made our way out to the baseball diamond for some face the fence squats for the ladies. Then continued class on the infield & finished back under the pavilion.

Jeff & Carol are from Arizona & are in town for Jeff's business. They are staying with Kelly, Jeff's sister who lives in Westlake. Jeff has been practicing KB's for about 4 months with DVD's & the ETK & NW books. His technique was great & needed only the smallest bit of correction. Carol has practiced on & off with Jeff for fun. Kelly's brand new to KB's & "was along for the challenge."

WORKOUT

JM & teaching the basics, then on to a short work-out.

Swings :30 sec/:30 sec rest x 3

C & P
3L/3R x3

Swings :30sec
Walking lunges x10
Squat x5
x 3 rounds

Push ups x10
Alternating rows 5L/5R
x 2 rounds

TGU's
2L/2R - (naked for the ladies)

Crunch/punch :30 sec /:30 sec rest
Russian Twist :30 sec/ :30 rest
x 2 rounds

Stretch & done!

Saturday's Swinging & Snatching

Work-out (12kg)

20 - 2 hand swings on the minute
15 - R arm snatches on the minute
20 - L arm swings on the minute

-alternated these 3 sets x 6

TGU

R/L x 3

Finally feeling stronger and able to more with the left. The wrist splint supports the kettlebell well on the TGU's. Still not quite ready to try snatches on the left. Tommorrow will mark 5 weeks on the mend from the fracture. Hopefully one more week in hte splint!!! :)

Back in the Blog!

So back in the blog scene.........after about 8 miserable days of a sinus infection and feeling cruddy! I dropped back a bit on the number of days training the past week. Took last weekend off in favor of much needed medication and sleep (and Halloween party & Browns game)! Then back to training this past week Mon, Wed & Fri (today). Cast came off last week, now in a flexible velcro brace for 2-3 more weeks. Much more mobility for my fingers. Can even hold a KB in the L for presses (only an 8kg though -12kg causes pressure to my wrist).

FRIDAY:

JM for ankles/hip/shoulders/elbows

C & P ladder
8kg - L (1-5) x3... (2 handed clean)
12kg - R (1-5) x3

Swings/Snatches on the minute :
20 -2 handed (16kg)
20 -R hand (12kg)
20 -L hand (12kg)
15 -R snatches (12kg)

-Above circuit x 4 (total 16 minutes)

Waiter windmills
L - x3 (12kg)
R - x3 (16kg)

TGU (bell on the L)
2 - with 8kg (too light)
4 - with 12kg