Renee's page - NEW ENDEAVORS

New Blogsite for KB classes

2010-01-15T12:07:00.000-08:00

_______________________________________________________

My blog has moved: Go Ballistic Kettlebells

-click above for date & times for KB classes...

Switch to Indoor Classes

2009-10-16T08:41:00.000-07:00

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 !!!

2009-07-13T08:40:00.000-07:00

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

2009-02-12T20:06:00.000-08:00

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

2009-02-09T19:34:00.000-08:00

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.

2009-02-07T15:32:00.000-08:00

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!

2009-02-04T19:16:00.000-08:00

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:

2009-01-28T19:14:00.000-08:00

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..........

2009-01-28T19:10:00.000-08:00

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

2009-01-26T17:54:00.000-08:00

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 .....

2009-01-26T07:21:00.000-08:00

SUNDAY

Yogafit - 35 minutes

SATURDAY

Day off

FRIDAY - end of week training

2009-01-23T15:31:00.000-08:00

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

2009-01-22T17:16:00.000-08:00

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

2009-01-21T16:12:00.000-08:00

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......

2009-01-20T15:40:00.000-08:00

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

2009-01-20T08:42:00.000-08:00

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

2009-01-20T08:39:00.000-08:00

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

2009-01-15T15:57:00.000-08:00

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

2009-01-14T15:11:00.000-08:00

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..............

2009-01-13T19:29:00.000-08:00

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.......

2009-01-12T16:14:00.000-08:00

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 !!!

2009-01-10T11:03:00.000-08:00

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....

2009-01-10T05:24:00.000-08:00

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

2009-01-08T16:42:00.000-08:00

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........

2009-01-06T18:17:00.000-08:00

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

2009-01-05T16:58:00.000-08:00

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!

2009-01-04T11:15:00.000-08:00

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!

One last thing.........

2008-12-24T20:23:00.000-08:00

I have been snatching & swinging the 2okg on a regular basis AND have also snatched the 24kg 5R/5L with not so great form....but it was up and it "locked out" at the top. I am feeling strong again.

Now as for the presses....they need work. Can't seem to get beyond the 14kg.....! i think I need to work on GTG!

OK....so I'm back..............

2008-12-24T20:02:00.006-08:00

I've been accused of falling off the planet and not being alive anymore! Heh, heh, heh!

Okay, okay......so I've been busy and my blog has taken a backseat! Sorry, I guess it is just my mixed up priorities (LOL)! Anyways....although I have not been documenting my training, I AM still training..........in between shopping, wrapping, working, baking and getting together with friends and family.

So this was just a heads up that I AM STILL ALIVE and I wish everyone a MERRY CHRISTMAS and for those who do not celebrate Christmas, a Happy Holiday however you spend it! I hope you are enjoying the season as much as I am!

And most of all, always remember what you are thankful for!

More soon!
~Renee

OHIO School District Seeks Bailout?

2008-12-04T19:53:00.000-08:00

That was the headline in USA today - on Wednesday. Yes, it's true...and what's more it was our school district here in Olmsted Falls.

Here's the press release: "Last week, Olmsted Falls school district superintendent submitted an application to the Federal Reserve Bank of Cleveland requesting federal funds in the amount of $100,000,000 through the Troubled Assets Relief Program (TARP) Capital Purchase Program (CPP), part of the U.S. Department of Treasury’s Emergency Economic Stabilization Act. The
top-rated public school district, located 19 miles southwest of Cleveland, OH, has requested
$50,000,000 to cover ongoing operating costs associated with unfunded federal mandates
involving special education services as well as No Child Left Behind requirements. The Olmsted
Falls City School District has also requested $50,000,000 in capital to underwrite
bonds needed to construct much-needed school facilities and employ hundreds of local out-of work construction and trade workers in the process. Rising enrollment and strained finances have forced the suburban Cleveland district to take measures such as converting maintenance closets into classrooms." Sad but true. We also have many trailers outside our school buildings. These serve as full time homerooms and classrooms. There is no music room, the music teachers bring the instruments to the kids. Art classes are held on the stage of the gym in the primary school, often when gym class is going on behind the curtain. Again, sad but true...I could go on and on. But why bore people and there are so many other schools just like us out and around the country.

Though I don't know all of the exact details, state funding for education has been cut unbelievably. The state lottery money is supposed to go to the school districts in Ohio. From the money the lottery pulls in daily, little actually trickles down to the schools within the state. Although the mechanism for funding public education in Ohio has been declared unconstitutional 3 times, the State continues to force local districts to operate with a heavy reliance on local tax dollars – a reliance which varies significantly from district to district based on the business-to-residential ratio, & the overall wealth of the community.

We have lived her almost 14 years. In this time, we, like so many of other school districts throughout Ohio have struggled to get levies passed to keep up with the ever rising cost of education, with little contribution from the state of Ohio. In our community specifically we are mainly residential, with very few businesses. Therefore our commercial tax base is near non-existent. We also have a large development made up exclusively of retired & elderly folks that are a strong component of why the school levies do not pass - - higher taxes are not attractive to retirees on a budget (or anyone else for that matter). That is quite understandable in this economy when elderly struggle to pay for much needed medications or even go without.

Our school have been 1 of 15 public school district in Ohio to have received the top rating on the Ohio Department of Education’s Local Report Card for 9 years straight. Without new funds, the district will need to begin the process of dismantling the high quality educational program that has been built up over the years. Again, sad but true. This is something one takes for granted.

So this evening we went to the high school auditorium to attend out 6 year old daughter's Christmas concert. I looked around as it was going on and thought..."Wow, these music teachers really work hard." It was amazing to see that these 1st graders knew all the words to these 8 songs with motions & signs as well. All of these learned since they began school this fall. If you have dealt with 6 year-olds, you know you need to have the patience of a saint. In the audience were many teachers from the school there to support their kids. It made me realize how fortunate we are to have such a great school system and an administrator who can think outside the box. Whether we get $100,000 for our schools or not, I know we have people who care about educating our kids. So though many vehemently oppose Dr. Hoadley's move to request bailout money...I think it is a great start. While the original intent of the bailout $ was targeted at banking institutions, applicants now include public entities such as the cities of Phoenix, Philadelphia and Atlanta, and non-banking corporations such as auto manufacturers....why not request some money. After all, education is a business as well...............

Stay tuned for further info..................

WEDNESDAY - VO2 Max ! !

2008-12-03T18:06:00.000-08:00

Came home from work and took my 12kg right outside to the garage. Again it was still another decent evening to be outside in the garage training...it was about 38 degrees & I am sweating in no time. It was VO2 Max day! I love these day because they really challenge me...or maybe it's more me challenging myself. I get close to the number of sets I set out to do and I say to myself, "5 more, it's nothing....keep moving, keep breathing, etc"

So tonight I set out with the 12kg for 40 sets of 8 reps L/R.

When I looked at my Gymboss, I couldn't believe I was at 78 (15 sec increments including rests)! I was still feeling great so I went on to 120. 60 sets - 480 snatches! I had ran out of chalk so I had sock sleeves on. Well they got sweaty and despite flipping them around, I wound up with a small tear on my left palm. I believe I am compensating from lack of mobility in my left wrist by gripping the bell too hard. But I know I need to work on it and be more conscious of it........

Stretched and off to shower!

Tomorrow is going to be a day off from training. I have to rush home after work to pick up my youngest daughter, get her homework done, get her fed & bathed and off to her Christmas concert by 6:15! Thank goodness for crockpots!

TUESDAY - work-out

2008-12-03T17:59:00.000-08:00

Back in Sept at the RKC cert I had pre-ordered the DVD by Lauren Brooks. It had been on back order and finally arrived on Monday so I decided to go ahead and do the follow-along. Started with her JM and then went on to the 12 minute Fat Blast. Some combo exercises swings, cleans, squats and rows. 12 minutes didn't feel like much, so I went on to complete the Sculpt and Conditioning. These were different circuits repeated 3 times, some body weight exercises. I used my 16kg and didn't feel as though I was very challenged. Perhaps I need to go heavier? Maybe. But I think I expected something more. Did some stretches and called it a night.

MONDAY training.........

2008-12-01T18:51:00.002-08:00

More snow is on the way, but I closed the garage door and trained outside. I was in layers and as my work-out progressed, I unbundled and it felt great!

Work-out (16kg bell)

:50 sec on/:10 sec rest

2 hand swing
front squat (1 KB racked) - :25 L/:25 R
snatches :25 L/:25 R
1 leg DL :25 L/:25 R
plank

Total of 5 rounds. So I didn't get bored, I alternated snatches with high-pulls and 1 leg DL with Sumo dead lifts. I switched up the plank too by raising my right leg for :25 and L for :25. Then on the last round I went to a full plank on my hands and alternated raising my L arm for :25, then R for :25.

I missed a couple seconds of resting and work here & there b/c I didn't hear the Gymboss go off b/c the music was too loud. But the work-out flew by...25 minutes was never so quick!

SUNDAY off day ! ! !

2008-12-01T18:51:00.001-08:00

SATURDAY Training........

2008-12-01T18:49:00.000-08:00

Class at BBOM......... Dar taught and took us through a total body work out that i felt all over on Sunday.

THURS/FRI - no training........

How can it be 17 years already ?!

2008-11-26T16:24:00.000-08:00

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

2008-11-26T15:43:00.000-08:00

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

2008-11-26T15:42:00.000-08:00

MONDAY work-out

2008-11-25T13:06:00.000-08:00

JM - ankles, hips, elbows & wrists

Swings on the minute:

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

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

SUNDAY Work-out

2008-11-25T12:28:00.000-08:00

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 ........

2008-11-23T15:17:00.000-08:00

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.

2008-11-22T04:08:00.000-08:00

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!

2008-11-18T18:38:00.000-08:00

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)

2008-11-17T18:31:00.000-08:00

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 ! ! !

2008-11-16T15:55:00.000-08:00

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........

2008-11-15T13:42:00.000-08:00

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

2008-11-15T13:23:00.000-08:00

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

2008-11-15T13:05:00.000-08:00

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!

2008-11-10T18:26:00.000-08:00

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 !!!

2008-11-09T18:43:00.000-08:00

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

2008-11-09T18:34:00.000-08:00

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!

2008-11-07T21:18:00.000-08:00

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

Sunday's Class......

2008-10-27T14:53:00.000-07:00

Sunday morning was chilly and windy on the basketball court in the park. But it still didn't stop the few kettlebell enthusiast's from showing up for class. It wound up being more of a workshop format and that was okay by me. Started with the swing & TGU. Once they got those down, we went on to cleans. One of the guys showed me his snatch and with a little tweaking, by the time he left he had it. It's amazing how a little queuing can make all the difference. By the end of class, after working on TGU's, cleans & a few snatches, everyone's swings improved as well. It's all about the hip drive and tension at the top! Once everyone learns the basic kb exercises and tension techniques, we'll get going with more of a work-out format. Yesterday was a great start!

The rest of the day I walked around on a high because it was such a good morning for me. I was doing what I love to do....kettlbells! And "spreading the sickness that is kettlebells."

Before signing up for the RKC, I thought I would be happy just practicing kettlebells and challenging myself. Time went by, I was hooked, so the next challenge for myself was the RKC. After I had signed up for the RKC I wondered what I would do if I did pass the certification. After all I was not a personal trainer, I was a nurse. What would that lead me to do? As the summer rolled by I began to wonder why kb's weren't more popular. So many people had gym memberships, did aerobics classes or were avid runners....yet still they didn't seem that fit. And hours upon hours were spent in the gym. Why not condense that time down to 30 minutes 4 or 5 times a week and get fit! Then by surfing kb blog sites....I was sucked in! I knew I had to help spread the word about kb's. By the end of that grueling weekend in Sept, I was in! It was time to teach.......

It is a really good feeling when you can teach someone something good. Something that will help them in the long run to be healthy and fit. It is awesome to see the light bulb go off in someones head..."ah-ha, I get it." Then to see them take the tip or knowledge and put it into practice. and improve ... just amazing!

*Note to self: find an indoor place to hold class b/c winter is coming....SOON!

TEMPTATION all around.....

2008-10-24T18:18:00.000-07:00

So I have been MIA on my blog for a few days......not like me. I don't know where the week went and how life got so out-of-control! I work my "day job" Mon thru Thurs. So come Thursday evening I am always lovin' life for my 3-day weekend! Now it's Friday night & I don't have a clue where Fri went.

This week I have done terrific with food choices/nutrition, as well as training! I started drinking Advocare meal replacement shakes for breakfast a couple days this week. REALLY good! Kudos to Amy J. for the tip!

Tonight I was so proud of myself! I was tempted by so many goodies, walking through my local grocery store! I snubbed my nose at everything! Can you believe it???

Here'e how it went down......
My husband works late on Friday's, so I took my youngest daughter & her friend to a Halloween scavenger hunt held at the local grocery store. They dress up in their costumes, we get the list & make our way around the store (essentially trick or treating at different dept's or posts). First stop, they get one of my favorite Halloween treats........CANDY CORN! The woman looked at me & said, "Would Mom like one?" I quickly said, "No thank you," as I ran to catch up with the girls. So unlike me! Hmm....Then on our way to the dairy section (they got cheese sticks) we pass the coolers with beer and as I gaze in, I see another favorite...Pumpkin Ale. The little voice in my head told me to keep on walking...and I did. Not too bad until we get to the bakery. The iced pumpkin cookies, pumpkin roll, Halloween sugar cookies, cupcakes, not to mention Aunt Martha's apple pie! Oh Heaven! I was so tempted! I even had a conversation with myself in my head....
"Just get it."
"I don't need it."
"You've been good all week, you deserve it."
"I HAVE been good all week! Keep walking."
Even when we finished the hunt in the produce section with the girls getting apples, I was thinking, "Maybe I SHOULD go back?"

I came to my senses and took the girls home for dinner. Which was so-o good...so worth waiting for. Roasted chicken, purple cauliflower, green beans and quinoa (cooked in chicken stock)!!!

Let's see if I can remember my workout's for the week:

Thursday:

My friend, Dar came over and we trained together. Just a fun array of different combination drills. The weather was beautiful, sunny, a bit cooler...typical fall evening. It was the perfect temperature to train in - you warm up quick and minimal sweat. By the time we were finishing up (around 7:30pm) it was dark......moonlight kb's!

This was alot of fun training with a friend b/c we did so many "I go/ You go" drills! Swings, snatches, cleans!!! I was able to finally do 2 handed swings again (with a light grip) w/o any pain in my wrist. Ah, it IS healing! While we were swinging and snatching, I decided I was jealous that Dar was able to use both arms for exercises. I am so impatient! I can't wait to get my left side back!
I think Dar impressed herself with what she could do. She is new to kb's, but avidly works out with weights at the gym. So I would explain the next exercise that we were going to do and she would point to the 12kg I just had her use and she would say, "That's going to be to heavy for this one, right?" I would just reply, "No, and you could probably use the 16kg, but once you get your form down, we'll move you up." She was even hesitant with the overhead walk on the left. We finished the right and she felt she wasn't going to be able to do the same on the left b/c it was her weaker side. I helped her get it into position & reminded her to suck her shoulder down & keep her elbow locked out and go! Of course, she did it! And 2 sets of bear crawls too!

It's so great to be able to get other people into enjoying KB's. What a terrific feeling! Now if only I could get my husband to come to the dark side................(he was at racquetball at the time...sigh!)

Wednesday

High volume pressing the 8kg on the right

12 sets of 10........felt good!

Tuesday

Combo of C&P and squats and lunges. I trained at a local park near the falls. So of course when I was done, I had to take some pictures of my friend in the park............

That should do it.........out!

Back to Ballistics!!!...Z blasted my shoulder pain away! WOW!

2008-10-20T19:26:00.000-07:00

Back from Amish Country & the Saturday fandango at Breitenbach Winery! All I can say is, it was alot of fun....but I am so glad to be back home to give my body a "vacation" from eating and drinking crap. Eating clean again and working out. It felt so good to drink water and green tea all day, protein shake for breakfast & salad w/ chicken for lunch. It might sound boring, but it all tasted so GOOD! Funny that I have to come home to give my body a "vacation."

Fun work-out tonight:

-I started w/some Z for shoulders & ankles. I had gotten away from starting my work-out with Z & my R-shoulder has been letting me know it since Thursday. Giving me a bit of discomfort when I reach across my body to the left. It's crazy, but once I did the Z shoulder warm-up, there was NO PAIN when I reach to the left! Wow! Gotta keep up/ with it!

12kg
25 R-arm swings / rest 15 sec
25 R-arm snatches / rest 20 sec

20 R-arm swings / no rest
20 R-arm snatches / rest 30 sec
x4

16kg
15 R-arm swings / no rest
15 R-arm snatches / rest 30 sec
x3

FRIDAY TRAINING

2008-10-20T19:03:00.000-07:00

Friday turned out to be a crazy day. My husband & I were going away for the weekend with friend's to celebrate their anniversary. So needless to say we had to get the kids packed and off to Nana & Pompa's, make sure we were packed and had our supplies (food & beverage) for the weekend, do a last minute check of e-mails and close the house up.

Fortunately I made time for a short work-out before we left:

Swings on the minute:

30 - R arm swings (12kg)
25 - R arm swings (16kg)
15 - R arm swings (20kg)
x 5

(It went fast, but by the end of the 3rd set my arm was getting smoked. So after the 3rd set I rested an additional 30 sec...then finished it up....I had to hit the road)!

Good & Bad nutrition choices.........

2008-10-16T08:40:00.000-07:00

I have to say training is definitely my strongest GOOD choice these days.

When I eat meals I make great choices! I really do. My portions are controlled, I eat healthy, lean protein along with "good" wholesome carbs and always veggies!

When talking about BAD choices (REALLY BAD choices).......for me, that would be snacks & sweets!
Why is it that some days I can very adamantly say, "No thanks" and walk away or ignore sweets and other times I say, "2 please (or shamefully 9 please)?!" You'll know what I mean later in this post. Now granted this isn't an everyday occurrence, but when it does occur, I try to analyze why I do it. What made me make that choice at that time? I have considered what my mood was at the time of the binge. Most of the time I am not thirsty, not dehydrated, not really hungry, not in a bad mood, not lonely, not bored, etc, etc, etc. You know how the list goes on. The only way I can explain it is that maybe at times I zone out and have a break from reality! LOL! No, it's simpler than that. The goodies look good and I pick them up and pop them in the old pie hole. It's not rocket science. I do this without thinking. Period. That's it! Then a few minutes later I think, "What the hell did I just do?!?!"

Often it spirals from there. Take last night for instance, a classic spiral. I had finished my kb training for the day, ate a great dinner. 8pm rolls around and my 6 year old daughter comes home from her PSR class (parish school of religion) and is eating a Reese's PNB cup (everyone knows this is my ABSOLUTE favorite)! She comes into the family room and says "Here Mom, I can't finish this." Again, without thinking, I popped it in my mouth, without a second thought. Then I thought, "Well I'm ALREADY fell off the wagon eating that, so why not munch down a couple (2) candy corn pumpkins. Yes the ones loaded with high fructose corn syrup, maltodextrose, honey & artificial colors. This is where things get REALLY UGLY....

2 candy pumpkins turned into 5, then 9 (9 = 150 calories, never mind the sugar) & then 1 more for good measure to top out at 10. Then I had a few handfuls of candy corn and peanuts (this mix is amazing if you haven't tried it...salty, sweet, crunchy, chewy). Then I followed that up with a Rice Krispy treat, a glass of 1% milk and finally a Trader Joe's sweet and salty trail mix bar (hey, it was organic)! Now I know so many experts say you can eat "bad meals" 10% of the time and still be ok. But I can't help but feel guilty because I know I can make better choices for my body. It's a
good thing my training was already complete:

In thinking about my training plan in relationship to my injury, I have decided to stay with light bells for grinds. That way once I get back to using my left side, my right won't be too far ahead of it. My right side is dominant, though my form seems to consistently be better on my left.

Wednesday

C & P ladders 1-4 (R- side) - 12kg
1 Arm rows 1-4 (R- side) - 12kg
x3

Squat ladder 1-5 (16kg racked R)
Reverse lunges 1-5 (1-R/1-L....16kg racked R)
x3

Swings with 16kg
25 reps on/ rest 10 sec
Total of 8 minutes (approx 10 sets = 250 swings)

Detox Days for me......

2008-10-14T16:23:00.000-07:00

So I am always looking for new recipes and new ways to incorporate more veggies into my diet. And I am forever trying to make healthy food choices as well. Needless to say I surf the blogs to research and get new ideas in this quest. At this point in my life, the Warrior diet is just not my thing. I am about eating numerous healthy meal/snack throughout the day. Breakfast has caused me to struggle. I do like eggs, fruit and steel but oats, but there are only so many days I can take this lack of variety.

So this weekend, on the recommendation of a couple fellow comrades, I decided to try the Ultimate Meal. UM comes in a powder form that recommends you mix it w/ water, ice, an organic banana & half an organic apple. Jordan V recommends mixing it with cucumber juice. For anyone not familiar with the UM, it is more than a protein shake, more than a meal replacement. It is a complete meal. So I blend this all together the past 2 mornings for breakfast. It certainly has a unique taste. I think Jordan likened it to peas and dirt (it is definitely green). It is not really that bad, more of an acquired taste, but the fruit helps alot. I felt full for a good 3 1/2 to 4 hours after drinking this. However, with trying new things, there is always the chance of side effects. Here's what the Ultimate Life website describes the detox effect as.......

THE ULTIMATE MEAL^® does wonders in helping detoxify the body due to its exceptionally pure and cleansing ingredients. Some symptoms of detox may be: gas, bloating, nausea, diarrhea, migraine, even feeling sick (sounds like fun, doesn't it ?). These occur occasionally and usually last for about 7 to 15 days only.

Well they got the gas, bloating and diarrhea (not really, more like really soft) part right. All day and night for the past 2 days. I have never gone to the bathroom so much in my life. I am so bloated and full of air that you could throw me in a pool and I would float without any effort. I am really getting a good detox, despite this small side effects, right??? So now, I have been popping gas-x all day. Mind you, my office moved a few weeks ago and I now share an office with 9 other nurses. Needless to say did ALOT of walking around today! I will try UM tomorrow for breakfast again, but will first take some Beano tablets and decrease the amount of powder I use for the shake. I have felt good in the way of energy though.

So I am behind in posting my last few work-outs. No excuses, here they are......short & sweet:

Tuesday - Ballistic Day (12kg)

20 R handed swings on the minute x 16

I was feeling pretty good on energy so I decided to try 2 handed swings with a light grip from my left hand.

20 2-handed swings on the minute x 2.......returned to R handed swings after 2 rounds because I was feeling some slight twinge of stress in my left wrist

Finished with:
20 R handed swings on the minute x 2

Monday - 12kg (all on the R)

C&P - uphill ladder (1-3)
1 Armed row - uphill ladder (1-3)
x 4

Snatches
20 - Right, rest 45 sec
x8

Sunday

-practiced GTG bodywt pistols (2 R/ 2L) throughout the day Sat& Sun

16kg (Racked right)
Squats (uphill ladder 1-6)
Alt backward lunges (ladder 1-6.....i.e...1R/1L)
x2

I began with 1 sqaut, then on to 1 back lunge R, then 1 back lunge L. Then on to 2 sqauts, then 2 back lunge R/L, etc. I rested 45 sec between rounds (2 rounds total). Finished with swings.

R-handed Swings (12kg)
20 swings on the minute
x8

Back to Training & Sweat!

2008-10-10T16:59:00.000-07:00

Yes, I am smiling despite having the cast. It's because I am finally back to training with my kb today! Truthfully, these past couple of days I had been feeling a bit sorry for myself and depressed. A little worn down as well. Three days rest was more than enough. So today was time to kick it into gear and see what I could do. I had no "real" plan, again I just wanted to get outside and see what I could really do with one hand!
I began with some Z....then:

30 - R arm swings (12kg)
25 - R arm swings (16kg)
15 - R arm swings (20kg)

C & P 5 (R) x 3 sets (12kg) - 12kg was going up really easy so increased to 16kg
C & push press 5 (R) x 2 sets (16kg)
C & push press 3 (R) x 2 sets (20kg)

(20kg racked R):
Alternating reverse lunges x 12 total
Squats x 6
x 3 sets

1 Legged dead-lift downhill ladder 5-1 R/L (20kg in R hand for R & L leg)

30 - R arm swings (12kg)
25 - R arm swings (16kg)
15 - R arm swings (20kg)
x 2 sets

I felt great, although really sweaty despite being outside with a nice breeze. I did rest in between sets to cool down so I didn't sweat too much in the cast. There is just no way I want to stink up this cast. It would mortify me!
Especially since it now has some character and has been decorated so beautifully today by my Aunt! She heard me mention that we have a wedding to go to on Saturday and how I dreaded having to dress up with this clunky cast. So being the artist that she is, her first thought was to glam it up a bit. Thank you Barbara, it's beautiful! It sure does make it more tolerable and less of a nuisance! :)

Birthday Wishes & Champagne Dreams!

2008-10-09T13:36:00.000-07:00

So big day today in my life! Why? Because today is the birthday of one of my nearest and dearest friends. Happy Birthday to you Dar! This blog is for you today....

This woman, to say the very least, is a wonderful human being! She is beautiful, outgoing, kind, smart, trustworthy, honest, a wonderful mother, wife and friend! She would do anything for you after giving you the shirt off of her back. She has a heart of gold and is the epitome of what you would want a friend to be. She will laugh with you, cry with you and listen to you if you just need to bitch about something for a bit. She can get fired up if the situation warrants, she can be loud and is a true "kook" at heart. Yet she's sappy and sentimental and cries everytime she reads my blog (so sweet)! She knows people everywhere we go & is very entertaining. When we have party's at my house, my Grandma will never remember Dar's name. But it never fails Gram will always ask me, "Is your girlfriend coming over, the one that tells all of the funny stories about her twins?" LOL! She's the first one at a neighbors house with pans of food if someone is sick, had a death in the family or delivered a new baby! She loves anything pink and every year has workout clothes and pajamas on her wish list. She was probably one of my biggest supporters and cheerleaders as I trained for the RKC. Many times when nerves would get the best of me and I would say, "What the heck am I doing? Can I really do this?" She always had an answer like, "The RKC may be tough, but you are tougher" or "Renee, you are stronger than you think you are, of course you can do this" or "You can do anything you put your mind to."

She took her own words to heart last year (May 2007) when she ran the Cleveland Marathon (kudos to you marathoners...26.2 is just way too long for me). We were all so proud of her for such an accomplishment. When she woke up the morning of the race, before the crack of dawn. She had some nerves going on & the weather was cold, crappy, semi-raining....well her husband asked her, "Why are you doing this honey?" She replied, "Because I can...I need to do this." She told me later she got downtown and saw all of the people in front in wheelchairs that were going to race & she got all teary eyed (Yes, she's a big sap like me) and thought to herself again, "Yep, I'm doing this because I can because so many out there cannot!" Geez! (I tear up everytime she talks about it)

So Dar, this day is for you. Please celebrate it in whatever way makes you the happiest...you deserve it! Thank you for being on my side, or in my corner & for being such a good friend to me and my family always! I wish for you another 50 more (at least)! Oh, and your own kettlebell! :)

Stupid Halloween Decorations....No, just me being impatient...ONCE AGAIN !!!

2008-10-07T12:54:00.000-07:00

So why must I be so impatient? Some say it's characteristic of women. Yet, I do know many men who are guilty of it! Well, it is what it is, whoever possesses this wonderful trait!

Last evening after completing my work-out (posted at the end), I was bothered by the 7 empty/half-empty boxes of Halloween decorations in the middle of my living room. They were stacked up near the storage area, waiting to be put away. I do the decorating for all holidays and my husband gets the job of getting the decorations out of the attic and putting them away when we are done. These boxes had been sitting in my living room for 5 days.......so my impatience took over and mixed with the adrenaline and endorphins from my work-out. I decided I couldn't wait any longer for my husband to move the boxes, I could just get it done right now! I pulled down the ladder to the attic, grabbed one of the large rubbermaid boxes (pretty light I might add) and began to make my way up the ladder...a little to quickly. I found myself teetering off balance and the next thing I know the box is flying up in the air and I am tumbling backwards down the stinkin' ladder! And what happened next was inevitable from the lead in of my story........yes, I fractured my left wrist. In a cast for 3 weeks and then a fitted brace for another 3. As the guy was putting my cast on, I was running through my mind what I could and could not do with my KB. "I CAN'T hold it with my left hand. I CAN do alot of things from the right rack position. I CAN do right single-arm swings, snatches, pulls, c & p, squats." I can keep on training, just make some adjustments. I worked too hard to get where I'm at! In thinking back to it all happening, of course my first thought is...."Why did I have to be so impatient to get those stupid Halloween boxes into the attic? What was the rush!?!?" But for now, because it makes me feel better & makes my wrist hurt a whole lot less & because I'm going to milk it for all it's worth........I will blame it on my husband Ted, because he should have put the boxes away the first time I asked him!!! (wink!) Right? LOL! :)

The workout I got done before busting my bone:

16kg
Clean/squat/press (R/L) 5x5

Loaded presses (R/L) 5x5 (switched to the 12kg after 2nd set)

TGU (1 x R/L - 16kg) between sets of loaded presses (total 5 each side).

Basic Black or a Kick of Color?.......

2008-10-06T09:01:00.000-07:00

Since posting the pictures of my 12kg bell, I have been asked how I painted them. It was simple and fun......here are the specifics:

1) First decide if you want to paint the handle of the bell or not. If you are NOT painting the handle, tape off the handle where it meets the bell. (It was my personal preference not to paint mine. My next attempt may be to paint the entire bell and see how it wears )

2) Begin by spraying the bell with primer (Rustoleum Clean Metal Primer). Spray on a good coat to cover the entire bell & let dry overnight.

3) You are now ready to apply color to your bell. Use a good quality spray paint. (I use Krylon Satin Finish spray paint…again personal preference.)

4) When applying the paint, be sure to use quick short strokes. Spray from about 10 inches away. If you apply it too close or too heavy, it WILL drip. If it does start to drip, quickly blot it with a paper towel.

5) When applying more than one color, allow 5 minutes in between colors for drying. Get crazy! Experiment with colors. Remember: there are no mistakes…only masterpieces!

6) Once you are happy with your design, let the colors dry for about 2 hours. Then spray with a clear coat (Rustoleum Gloss protective enamel). Rustoleum also sells a flat protective enamel if you decide you do not want your KB to have a glossy finish. Whichever you choose, apply at least 2-3 coats.

7) Let dry for 12 -24 hours before using.

Please let me know how yours turn out. I would love to see pictures!

Saturday Mischief!

2008-10-05T06:06:00.000-07:00

So yesterday was one AWESOME day!

Started out with a brutal beating from Bob at BBOM. He must have had way to much coffee before coming into teach the a.m. classes. Joint mobility drills, then right into Swingapalooza. Then on to doubles.....you name it we did it. Double rack backward alt lunges x12, into double swings into 6 double snatches (3 ROUNDS) First time i did double snatches, can't lose your tension on those, or the bells will pull you right off balance (I know, I got sloppy & tired at the end)! Somewhere in there we did a push-up, jump to a squat, clean and press. Then all sort of other evil drills. Thanks Bob...great work-out! I love leaving that place feeling beat! That's what we pay for right? :)

People have said, you are certified now, why do you still drive all the way out there (35 min) to take classes? Simply because it's nice to have someone else push you to the limit. It's nice to go and let someone else direct the workout, and just follow along sometimes. And lastly, because everyone at BBOM is family and it's great to see them. Everyone supports and encourages each other. It's great to see newbies come in and sweat their asses off and smile when they leave saying, "That was excellent, I can't wait to come back!" Kind of like, if you had the chance to go visit your mom at her house and you had to pay to valet park. Would you stop going to visit your mom? Hell no!....You get the picture!

So I came home and put up the outdoor Halloween decorations. This happens to be my favorite holiday, so we have loads of decorations. This year a graveyard will be going up in our front yard. Actually, it's done. Here are some of the fun pictures from yesterday. I brought the twins (12 kg's) and Red (16kg) out. Another beautiful sunny day!

As I was taking these pictures my 16 year old daughter came home from work and looked at me, rolled her eyes and said, "OMG Mom, what is wrong with you!" LOL!

SO TODAY IS SUNDAY!.........BIG Day!

Inaugural beating (I mean meeting) of the Cleveland Kettlebell Club (CKC)! It is sunny outside, supposed to be a high of 64 degrees and were meeting at a park at a sand volleyball court. My bells are all in their crates in the back of my truck, I've had my coffee and I'm ready too go. This should be an awesome experience........more on that later. Gotta go.............

T.G.I.F.

2008-10-03T19:29:00.000-07:00

My plan was to do my VO2 Max snatch workout last night....but that was not to be. When I had gotten home from work and picked up my daughter, my friend reminded me of a candle party we had that evening. There just wasn't enough time for me to get my workout done and then shower before the party. So I just bumped it to Friday & Thursday became my day off.

So today was time to hit it!

One of the 12kg twins. Hardcore, but beautiful isn't she?

VO2 Max

15:15

7 rep cadence

12 kg kettlebell

50 sets

I felt great when it was done (that is, once I caught my breath and my heart rate came down!

Tomorrow........... 9am class at BBOM! The news tonight said frost overnight! How can that be? It seems way too soon! Wait, it is Ohio. I guess we've just been spoiled by the really warm weather so late in the season! It will be time to turn the heat on. Tomorrow will be sweats, jackets and maybe gloves. Can you believe gloves? I was just in a tank top last week! I even needed gloves tonight while watching the local HS football game. My daughter and the rest of her cheerleading squad were wearing gloves, jackets over & sweats under their uniforms. Oh, and we lost........35 - 14!

Great things are coming ! ! !

2008-10-01T18:47:00.000-07:00

It really is amazing how the web, not to mention blog-sites can bring people together. Since getting back from the RKC, I have been in contact with 2 fantastic people who practice KB's and have the same thoughts as myself. Mainly there is no real venue in the Cleveland area that promotes KB's or brings people together to practice & share their love for this "all in one" fitness tool. Sure there are classes here and there at a couple local fitness centers. But the closest dedicated KB gyms are in Medina and Chagrin Falls. We need something closer........

So we have collaboratively created CKC.......CLEVELAND KETTLEBELL CLUB! Actually this was the brainchild of Todd and Matt (please check out the links to their blog's on the left side of my webpage) ........they just asked me if I was intersted in being a part of the start. How could I say no to such a wonderful opportunity!! The purpose of the Club is to get local KB enthusiasts together for training, knowledge transfer, and just to hang out with people that have the same interests. Everyone is welcome from beginner to advanced practitioner. This will be a fun club.......free of charge. We will meet to exchange ideas and share a workout at least once a month. East-sider or West-sider we will be varying the locations as we go. Everyone is welcome!

Please view the blog for updates and our first potential meeting........this Sunday!

http://clevelandkb.blogspot.com/

Tomorrow evening.......Snatch Vo2 Max ! ;0

Tonight' s Workout:

TGU 3 R /3L (16kg)

DARC swings :30 work/ :30 rest
x6 rounds

Double clean & press x6 (12kg's)
Double squat x6 (12kg's)
Double clean & push press x 4 (16kg's)
x 3

2 handed swing :30 work / :30 rest
x6 rounds

Tactical lunges x10 (16kg)
Alt Renegade Rows x10 (16 kg's)
Walking lunges x10 (16kg)
x3

1 handed swing :30 work R/ :30 work L /:30 rest
x 6 rounds

That's all!

Memories of the RKC (September 2008)

2008-09-30T20:01:00.000-07:00

The AMAZING Team DuCane 9/21/08

Pavel testing my tension techniques! :)
Wow! I can't believe it is actually over!

The Beginning

2008-09-30T19:01:00.000-07:00

Well this is it....here's where it begins. Since becoming an RKC, I decided it was finally time to bite the bullet, get down to business and finally start my much thought about blog. Of course I have tons of thoughts in my head but does anyone really want to hear them? And my days are jam packed with work, my husband and kids, managing a household, KB training and just keeping up with family and friends. I could go on and on for hours with excuses, but when it comes down to it, they mean nothing. Judging by the gazillion blogs that are out there....I know someone WILL stop by my blog to read a few and hopefully leave some comments or their own words of wisdom. All are appreciated.

My story............
I have been training with Kettlebell's for about a year. The past few months I had to kick it up a few notches to make sure I was ready to endure the RKC in September. I trained on my own at home a couple times a week as well as taking KB classes at BBOM - Better Bodies of Medina with RKC's: Amy & Bob Dudley & Darlene McCaffrey. You guys are awesome and your classes Rock! Words cannot describe the actual emotions one experiences when participating in the certification weekend. From anxiety, frustration to excitement & joy. And PAIN (well, ok pain is not actually an emotion, but we felt alot of it over the course of the weekend). Paul, one of the RKC's assisting that weekend said he could not believe that by the end of the first hour of instruction on Friday that we had done a total of 100 burpees as punishment for various mistakes! I remember it well! I suppose we started out as slow learners. But in the end, the feeling that you have the "Best of the Best" right there to learn from and to be able to absorb their outpouring of knowledge, is just amazing. I feel very fortunate to have found kettlebells and become a part of the RKC family! sigh!

Today's work-out went like this.........

Warm-up

Misc swings x 4 minutes

Work-out 1200 (with 12kg)

30 Double swing
30 Jump Rope
x3 (:45 rest between rounds)

30 Swing R
30 Swing L
30 DARC swings
30 Jump rope
x3 (:45 sec rest btw rounds)

30 High pulls R
30 Jump Rope
30 High pulls L
x3 (:45 sec rest btw rounds)

30 Double cleans
30 Jump Rope
30 Snatch R
30 Jump Rope
30 Snatch L
x3 (1 min sec rest btw rounds)

It worked out to actually 1260 reps. The last circuit I was losing steam so I increased the rest to 1 min btw sets and jumped rope r-e-a-l-l-y slow as recovery. My glutes and lats are already feeling it tonight.

Well, that's all for me! Until next time, be strong!