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 !!!!