Wednesday, February 18, 2009

Back & Triceps (STS #2)

Well, the DOMS were really kicking in from my STS #1 workout on Monday. I am really feeling it in my shoulders today. I'm so glad that I took the time to do the 1RM tests, as that is the key to continuously challenging my body on these lifts. it's been such a long time since I've done any 1RM testing, on the order of years - LOL. At any rate, this afternoon I completed the 2nd workout in the series - Back & Triceps. I also added in abdominal work immediately following, and did 20 mins on the elliptical after a 30 minute break between lifting & cardio.

I'm going to have to really kick up my water and food intake. I haven't been eating or drinking enough, and I feel myself getting really tired as a result. This week and last week, I didn't have energy to workout until the middle to late afternoon. We'll see how the rest of this week goes with more focus on cleaning those 2 aspects up.

STS is great, and I'm feeling strong!

Tuesday, February 17, 2009

200 Swing Challenge

This afternoon, I completed an Ab Routine from STS and then proceeded with the following KB workout:

Warm-Up Set
5 Snatches/side@ 12kg
10 cleans/side @ 12kg
15 swings @ 16kg
5 Snatches/side @ 16kg - I just wanted to see if I could still do it :-) Gotta love the muscle memory that's preserved with KB training! WOW! They weren't the prettiest snatches in the world, but I got over the mental obstacle.

Work Set:
100 swings @ 16kg (finished in 3 mins, 10 seconds)
100 swings @ 20kg (took about 5 mins; wasn't as diligent about timing this one) - I actually think that I can move up to the 24kg for swings...but I'll continue to log some hours with the 16kg and 20kg for the next 2 months until my AoS cert in May.

I'm trying to get in 100-200 swings/day for cardio & conditioning and increase my snatch endurance. I'm doing a little bit each day to get myself back in KB shape as my body continues to heal; I definitely don't want to overdue it at this point.

Monday, February 16, 2009

Chest, Shoulders, Biceps (STS #1)

I recently performed some 1RM tests for numerous exercises, and have decided to try a rotation that focuses on varying lifting different percentages of my 1RM for 3 months using Cathe Friedrich's new STS program. I'll combine this with KB training and other cardio/conditioning work.

Tonight, I performed the first workout in the STS series - an endurance workout focusing on chest, shoulders, and biceps using 60% of my 1RM for most exercises. This workout included LOTS of push-ups and some very creative exercises mixing up the stability ball, bands, tempo changes, and of course challenging weight variations. I greatly enjoyed the workout.

Going to try this on Saturday

Man, I totally respect this workout performed by Crossfit Alexandria this past Saturday. I'm going to try it this upcoming weekend, on either Saturday or Sunday. Check it out, and let me know if you decide to give it a whirl....I'll probably change the Olympic Bar Power Cleans to KB Power Cleans. I'll also probably try with double 12kg...kind of reminds me a little bit of Smokin' Ladders :-) Rock on, people

Friday, February 13, 2009

Been Around the World...literally

Man, the past few weeks have been full of travel, love, scare, and interesting mix, huh? :-) We went to DC for the Inauguration, and wow was it amazing to be a part of history!! I also had a chance to see my family and some of my close friends back home. It was a short, but necessary trip. Then, my Mom unfortunately had a mild stroke, which had me back at home about a week after the inauguration. Fortunately, she is doing much better now, has her regular speech pattern back, and is walking without any problems. Amazing that this condition was brought about due to a doctor prescribing her medicine that was too strong for her, given her small frame and weight; she suffers from migrains and was relieved when a headache specialist gave her comfort in the form of a pill....but, it was this pill that injured her. I'm super pissed at the doctor for not following some standard procedures, and am heavily considering taking legal action against such a "specialist." Anyway, after we got Mom taken care of, we took a much needed vacation..and went to the 50th state for the Pro Bowl this past weekend. Gosh, was it refreshing! I'm so in love with Hawaii -- Aloha! We stayed right on Waikiki Beach and did alot of sight seeing. I haven't been on a real vacation since 2005, so it was long overdue. In addition, my body is HEALING! I'm about 10 pounds away from my normal weight - FINALLY!!! My energy, strength, endurance, and stamina are ALL returning. This rest period has done me good, as they say...and I'm still contemplating what's to come....Punch is definitinely in the near has to's my calling...

My underground training practice is also picking up...clients are enjoying their workouts, and I'm enjoying being their coach..I'm really good at this, and it's my passion. Pushing myself and others to reaching their personally defined points of excellence is what I live for..working out for me is a healthy's definitely the definition of passion for me...time to live the dream :-)

Oh, over the course of the past 4 weeks, we also completely re-designed our garage gym (gosh how I love Craigslist!!!). It's a monster loaded with equipment, yet plenty of room to throw around the bells, ropes, sandbags, and other stuff that make it affectionately known as "the underground". We will eventually swap out some of our equipment for better stuff, but what we have now definitely works, and our clients are enjoying getting their tushes it's worth it :-)

Rock on, peeps. I'll post some pictures of Hawaii and the Inauguration soon....