Switch to Indoor Classes

Beginning Monday, Nov. 2nd classes will move indoors.

MONDAYs @ 7:30 pm
WEDNESDAYs @ 6:30 pm

at the Olmsted Falls Community Center

SUNDAYs @ 9:30 am (beginning 11/15)

at North Coast All*Stars Gym
93 Karl Street in Berea

See my new blog for more information and details CLICK BELOW:

GoBallisticKBs

OUTDOOR KettleBell classes !!!

THURSDAY at 6:30 pm - Last one 10/29 (pre-Halloween work-out)


North Olmsted Community Park
28114 Lorain Road, North Olmsted
(NE corner of Lorain & West Park/MacKenzie)

-If you own a Kettlebell, please bring it to use
-Otherwise, a small supply of KB's will be on hand to use

$10 per class

If RAIN: meet under the larger pavilion behind the Community Cabin.
For questions of if you get lost, call me @ (440) 554-1450

WEDNESDAY workout (16kg)

Swings :20 work/:10 rest x8 rounds

Double clean :20 work/:10 rest x8 rounds

Squat & Press :20 work/ :10 rest x8 rounds

BU clean x5L/5R
Ab roll out (stability ball) x10
x2 rounds


TUESDAY workout

Military press 5L/5R (14kg)
Tactical lunge 10L/10R (16kg)
Snatches 10L/10R (16kg)
Double front squat x5 (16kg's)
2H Swing x20 (20kg)
x 4 rounds

TGU
5L/5R

AOS Providence DVD

I had not done this workout in a couple of months now. I had forgotten how quickly I work up a sweat with this. Great work-out tonight...loved it! Still with some right shoulder pain with presses.

SATURDAY W/O:

Yogafit DVD

FRIDAY W/O:

Push press 20kg - 6L/6R
Snatches - 16kg 10L/10R
Dbl Front squat - 16's - x6
Cleans x 6L/6R
OH backward Lunges - 16kg -x6L/6R
-rest 60 sec

Swings x 20 (20 kg)
-rest 30 sec

Both sets x 3 rounds


THURSDAY W/O:

Z-health ankle, knee, hip, shoulder, neck and wrist exercises.

Dbl hang C&P - 10 (12kgs)
Renegade rows - 10L/10R (16 & 20kg)
x3

Suitcase KB squat - 10 (16's)
Dbl KB clean - 10 (16's)
x3

Side bend - 10L/10R (20kg)
Dbl over head walk 20 yards (12's)
x3

50 Hindu squats

Back to the Blog!

So I have been absent from posting my work out the last week. Training goes on but I have been using my extra time on FaceBook. Yes, I have become a FB addict. I am sure the novelty will wear off very soon. However, in the meantime it has been so amazing connecting with old friends and family. I say amazing b/c it happens so fast. It's been alot of fun learning what old friends are up to and what they have been doing. The sad thing in all of this..........all but one of my friends on FB have NEVER heard of KB's. I have been doing alot of quick explanations & tutorials on KB's this past week.

Wednesday's Work:

Began w/ Z-health - ankles, knees, hips, wrist & shoulder exercises

H2H C & P - 8 (14kg)
OA bent over row - 10L/10R (16's)
x3

Dbl rack kickstand lunge - 8L/8R (16's)
-after 2nd set on left leg, switched from rack to suitcase
Dbl swing -10 (16's)
x3

Straight Arm pullovers -6 (16kg)
Stability ball jack-knifes - 10
x3

As the weeks have gone by (this is wk 3) I have been either able to go up in weight or add reps to the exercises w/o a problem and w/o getting sore the next day! I am slowly but surely making progress. I am starting to get a bit bored w/ the same old routine and will switch things up a day or 2 here and there starting next week. Yet still continue with the basic, push, pull, legs, butt, abs format.

TUESDAY Training..........

Z-health ankle, knee, hip, shoulder, neck and wrist exercises.

Dbl hang C&P - 8 (12kgs)
Renegade rows - 8L/8R (16 & 20kg)
x3

Suitcase KB squat - 10 (16's)
Dbl KB clean - 10 (16's)
x3

Side bend - 10L/10R (20kg)
Dbl over head walk 20 yards (12's)
x3

50 Hindu squats

MONDAY Training

Z-health warm-up - ankles, knees, hips, shoulders & wrist

Dbl C&P - 8 (12kg's)
Dbl bent over row - 8 (16 & 20kg bell)
x 3

Dbl suitcase kickstand lunge x10L/10R(16kg's)
Dbl swing x10 (16kg's)
x 3

Straight arm pullovers - 8 (16kg)
Knee roll in's on a balance ball - 10
(not the right name, but from a push up position, w/ toes on the ball,
roll the ball in, pulling your knees to your elbows)
x 3

Rest :60 between rounds.................

TRAINING .....

SUNDAY

Yogafit - 35 minutes

SATURDAY

Day off

FRIDAY - end of week training

Z-drills for knees, hips & shoulders.

Dbl C&P - 6 (12kg's)
Dbl bent over row - 8 (16kg's)
x 3

Dbl suitcase kickstand lunge x8L/8R(16kg's)
Dbl swing (16kg's)
x 3

Straight arm pullovers - 8 (16kg)
Knee roll in's on a balance ball - 10
x3

:60 sec rest between rounds

THURSDAY - work

Cranked up Hair Nation on Sirius and I was ready to work even though today was a light day. I threw some ballistics in at the end. Just b/c I have been missing snatches & swings.

Started with Z-drills.........knees, hips & shoulders.

Relaxed MP - 8 (14kg)
Alt bent over rows 8/8 (16kg's)
x3

Dbl Clean and squat - 8 (16's)
(for some reason these were heavy today)
x 3 sets (1 min btw each set)

50 Hindu squats

-L swing, snatch, transfer R, swing, snatch R - x10
x 3 sets (1 min rest btw sets)

-L swing x5, snatch, transfer R, swing x5, snatch R - x6
x 3 sets (1 min btw sets)

This work out went by fast, but was alot of fun! Once my shoulder was warmed up, there was next to no twinges of pain.

WEDNESDAY - workout

H2H C & P - 7 (12kg)
OA bent over row - 8L/8R (16's)
x3

Dbl rack kickstand lunge - 8L/8R (16's)
Dbl swing -10 (12's)
x3

Straight Arm pullovers -6 (16kg)
On floor in a chest press position (2 bells up in a press-12's)
legs straight up, toes point to ceiling, drop legs to right side,
then back over to left (8L/8R total)**
x3

**These were hard, if I didn't keep tension in my abs the bells
would try to pull me down the opposite way...GREAT exercises!

Fig 8 w/hold 8L/8R
Slingshot 8L/8R

-Shoulder feeling pretty good tonight - no complaints!

TUESDAY shoulder trouble......

Began with some Z-health hip, shoulder, neck and wrist exercises.

Dbl hang C&P - 6 (12kgs)
Renegade rows - 6L/6R (16's)
x3

Suitcase KB squat - 10 (16's)
Dbl KB clean - 10 (16's)
x3

Side bend - 8L/8R (16kg)
Dbl over head walk 20 yards
x3

For the past 3 months my right shoulder has been giving me trouble. When it first started acting up I made sure I did Z-health shoulder drills before my work-out. As time went on, they kind of fell by the wayside, maybe I did them twice a week, nothing consistent. At first the Z would take care of the pain/ache, but not lately. I have seen my chiropractor for adjustments, which seems to do wonders for it. Then Sunday afternoon I began to feel like I had a pinched nerve running down the side of my neck & then down my shoulder. Yesterday after training, my entire neck ached. Today I feel better after training, but the ache is still there. Time to get adjusted again and to add Z-drills every day.

MONDAY TRAINING

WORKOUT:

Dbl C&P - 6 (12kg's)
Dbl bent over row - 6 (16kg's)
x 3

Dbl suitcase kickstand lunge x8L/8R(16kg's)
Dbl swing (16kg's)
x 3

Straight arm pullovers - 8 (16kg)
Knee roll in's on a balance ball - 10
(not the right name, but from a push up position, w/ toes on the ball,
roll the ball in, pulling your knees to your elbows)
x 3

Rest :60 between rounds.................

Sunday - OFF Day

I finished painting the one accent wall in my living room.

Dumby me, I HAD to paint it red for a punch of color. The previous color was ivory. It would have really helped cut my time and paint in half, had I known to prime the wall with a GREY PRIMER! I don't know alot about painting, except using the roller and brush. . . (I do use painter's tape well though). It took 3 coats of paint on Saturday and 3 coats of paint on Sunday. I have to say it looks great and I am so glad it is done.

SATURDAY TRAINING

Yogafit DVD: 45 minutes

This is a great DVD. I like it for strength as well as the stretching effect it has. I seem to always do the strength workouts and find I miss the stretch and lengthening yoga used to give me. Stretching at the end of a workout just doesn't seem like enough for me. And God love Mike mahler, but there is just no way I can get an athletic massage every week or 2 like her reccomends! :)

Thursday - light day

Relaxed dbl military press - 6 (12's)
Alt bent over rows - 6L/6R (one 16kg & one 20kg...switched sides with each round)
x3

Double clean & front squat (16's)
x3

50 Hindu squats

Light day, but I still broke a sweat by the time I was done!

Wednesday - Hump Day Workout

H2H C & P - 6 (12kg)
OA bent over row - 6L/6R (16's)
x3

Dbl rack kickstand lunge - 8L/8R (16's)
Dbl swing -8 (12's)
x3

Straight Arm pullovers -6 (16kg)
bird-dog - L arm/R leg :30 sec hold
bird-dog - R arm/ L leg :30 sec hold
plank :30 sec
x3

Fig 8 w/hold 8L/8R
Slingshot 8L/8R

Stretch out..................

Today my right shoulder felt stronger and had less pain. I did warm up my shoulders, elbows & wrists with Z health today. Why can't I get it through my head that I HAVE to do this before every training session! ;p

Training on Tuesday..............

Back to Mahler's Aggressive Strength

Dbl hang C&P - 6 (12kgs)
Renegade rows - 6L/6R (16's)
x3

Suitcase KB squat - 10 (16's)
Dbl KB clean - 10 (16's)
x3

Side bend - 8L/8R (16kg)
Dbl overhead walk w/12's - 3 circle's thru living room, dining room and kitchen
x3

MONDAY, MONDAY.......

Dbl C&P - 6 (12kg's)
Dbl bent over row - 6 (16kg's)
x3

Dbl suitcase kickstand lunge x8L/8R(16kg's)
Dbl swing (16kg's)
x3

Straight arm pullovers -8 (16kg)
Plank :45 sec
x3

Rest :60 between rounds.................

Many of you will recognize this workout from Mike Mahler's Aggressive strength...I really like it. It's not easy and he has some nice variations to the standard drills.

I need to work on my pressing. That will be a goal for 2009 for me. In the early fall I was pressing the 16kg without trouble. Now, since I haven't been focusing on pressing much, I feel I am backsliding... the 14kg is sometimes turning into a push press. I think I need to get back to Z-health as a warm up and do more overhead walks.

Ok, I'm out..........time to eat and get ready for Jack Bauer to work his magic in 24 !!!!

Blizzard Workout !!! - Love it !!!

Today's training I got out of the way early. So unlike me on the weekend. During the week I train after I get home from work and weekend usually mid to late morning or early afternoon. But today I woke up and realized we had about a foot of snow on the ground and it was still falling!!! I LOVE it! More so because I don't have to be anywhere, I can stay home and not have to drive through it. The driveway was a mess.....so much snow! I knew I would have to get out there and shovel it. We don't have a snow blower, my husband doesn't mind shoveling it.......he always says it's a good work-out and good excuse for hot chocolate afterwards. However, today is Saturday and since he works for a bank, he works until 1pm. So of course, that leaves me and my older daughter to clear the snow.

Luckily, we live in a neighborhood with the BEST neighbors! A couple of them have riding lawn mowers with plows on the front and they go down the street clearing the sidewalks, then they do driveways for people who need them done. So I had my coffee and watched them clear my driveway. So nice! All I had to do was the area closest to the garage. Simple!

So my training.............SIMPLE but not EASY !!!
I got this workout from my friend Kettlebell Amy. Thanks Amy!!!

Burpee to clean 5L/5R - 16kg
Swings 12 -16kg
Mt Climbers - 40
Pushups - 8
Snatches - 8L/8R - 16kg
x4 rounds (with a :45 sec rest btw rounds)

By the end of my 3rd round, I was sucking some serious wind. So I took :60 sec rest btw rounds. Mind you I worked out in my bedroom in front of my mirrored closet doors. I had both windows open and the ceiling fan going and it's 24 degrees outside! That was some good sweat!

And the snow continues to fall..................

FRIDAY's TRAINING....

Quick Yogafit work-out via DVD. Then off to my brother's new house to help him slap some paint on the walls, tear down wallpaper and God knows what else. We are do for an onslaught of snow today. I can't wait! I LOVE snow....but only when I can stay home and cozy in for the day/weekend (and NOT have to drive in it)! LOL!

My added cardio workout Saturyday will be shoveling snow after my KB training! :)

THURSDAY - ballistics

Mixed up some ballistic drills for fun:

10 swings - L
10 swings -R
-repeat (rest :30 sec)

40-DARC swings
-rest :30 sec

10 swings - L
20 - 2H swings
10 swings -R
-rest :30 sec

10 - 2H swings
20 - DARC swings
10 - 2H swings
-rest :30 sec

Snatch/Swing ladder 1-5 then back down 5-1

5 snatches - L
10 DARC swings
5 snatches - R
10 DARC swings (repeat 4-1)
-rest 30 sec

1 snatch - L
10 DARC swings
1 snatch - R
10 DARC swings (repeat 2-5)
-rest 30 sec

Finished w/ Tracy Rif's Roundabouts w/a snatch

Roundabouts:
-R swing
-Trf to middle
-2H swing
-Trf left
-L swing
-L snatch
-Trf to middle
-2H swing
-Trf right
-R swing
-R snatch
x 12

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

Looking at this work-out it looks like alot but in actual time it was only about 22 minutes or so. It went by really fast b/c I was always changing it up.

TUESDAY Training........

14kg KB:
H2H C & P 6 L/ 6R
One arm bent row 6L/6R
x 3

Tactical walking lunges (alt L/R - 20 total) - 14kg
Double swings x10 (12kg's)
x3

Plank :30 sec
Pull over & crunch x6 (12kg)
Double swings x10 (12kg's)
x3

Monday's Groove

3 Rounds of the following circuit:

Renegade rows (5 per arm) - 16kg's
Double dead cleans - x5 - 12kg's
High pulls (5 per arm) - 16kg
Snatch (5 per arm) - 20kg
Double swings x 10 - 12kg's
(last 2 rounds went up to 16kg's)
Double front squats x5 (12kgs)
(I was afraid I wouldn't get up w/16's)!!!

Then for kicks:

Bottoms up cleans x10 R/L
Figure 8 to a hold x 10
x 2 rounds

Done....got to eat........I'm starving! :)

Training in the New Year!

Sunday Training:

Double KB C&P x6 (dbl 12kg's)
Double B Bent-over Row x6 (dbl 16kg's)
x3
Double Suitcase Kickstand Lunge x8L/8R (dbl 12kg's)
Double Swing x12 (dbl 12kg's)
x3
Windmills x6L/6R (12kg up & 12kg down)
Straight arm pullovers x6 (16kg)
x3

-Stretched out

Saturday's W/O:

5 min TGU's (alt L/R)

Followed by swing combination:
-5 LHS
-10 - 2HS
-5 RHS
-10 DARC
Swings on the minute x 12

These were tough as there was not much time to rest before the GymBoss went off to start the next minute. I had to take advantage of resting at the top of my swing!