The end of week 4 and 1st half of my distance coaching

May 5, 2011

I just finished up the first half of my distance coaching. I’d have to say the results are great.

My weight went from 194 to 190. Pants are looser and I feel great. Cant wait to see what weeks 5-8 have in store. AND, Lana just bought  a new dress shirt for me. It’s a 15 1/2 inch neck, Classic fit Polo buttondown. I could get the collar buttoned. It was tight, but I could breathe. It wasn’t long ago that I was wearing 18 inch or 18 1/2 inch collars. Nice

A good plan, executed well,will bring results

In my last post I didn’t quite hit my VO2 max workout time of 13 min with the kettlebell snatches. Turns out I may have been sick, sinusy or something. It started the Sunday before, but I hit 12 min with no issues. This week I was getting ready to leave on vacation so I did that workout before breakfast and coffee. I had to stop after 9 minutes. Well I think I had some sinus issues also, which I’m sure didn’t help. I didn’t really feel right until Tuesday. Sometimes you don’t realize how badly you feel until you start feeling better.

Last nights workout was an easy one. Deloading

Millitary Press  45,55, and 65 x5

Deadlift  135  3 sets of 5

Workout 5 Thursday night

TGU’s 10 minutes alternating hands. 3 breaths at each position. 35lb bell

Jump Rope/Swing :30/:30 with a minute of rest. 10 rounds. I may have one 11. Not sure

Luckily, I left my ego at the door and did the swings with the 35lb bell. This was actually challenging, done correctly. I wanted to grab my 44.  Glad I didn’t.

I read an article this morning from TNation by Dan John. It was on tabata intervals. He quoted on the swing

“If you feel swings in your lower back, you’re doing them wrong and you need to stop. If swings make your hamstrings sing and feel smoked the next day, you’re doing them right and you may continue.”

It brought me back to my lesson with Michael Spain. He really tweaked my swing technique and I could really feel it in my hammys. It made me take stock of my form again and make sure I did it right. Choosing qualtity over quantity or poundage was the correct choice.


Week 3 workout 4

April 28, 2011

Getups and Swings, oh my

Again, another simple but taxing workout

Turkish getups 5 min 5 breaths at each position

This was tough as I didn’t get many getups in, but I was under load for a long time. Can really feel it in my shoulders

300 Kettlebell Swings, any style

I switched back between my 44 and 35 doing 2 and 1 handed swings. It took about 19 and a half minutes.

All in all a workout that was less than 30 minutes.

Cant wait to see whats in store for next week.

My First Time…

March 25, 2011

Training with an RKC


I’ve been training with Kettlebells for about two years now and I am truly sold on them. I firmly believe that nothing else can give you the same results in the same amount of time as they do. And if you’re a busy mom or dad, then getting your workouts in and keeping your sanity can be trying. Hence the Kettlebell. Done properly, you can wear yourself out in 20 minutes. Sometimes, that’s all you can muster up in a day.

Kettlebells aren’t something you can grab and just start working with. They’re totally different than your normal gym fare of dumbells, barbells, smith machines and the like. Any reputable fitness pro will strongly advise you to get proper instruction before training with them.

Here lies my problem. I live near Longview, Tx. No certified RKC (Russian Kettlebell Challenge) instructors near me. I’ve had to rely on videos such as Enter the Kettlebell, and blogs from instructors I’ve met on Facebook, like Sandy Sommer, Geoff Neupert, Chris Lopez and a few others. They’ve got great blogs with tips, advice even a few Paleo recipes for great eating. I’ll post their blog addresses later.

I finally managed to get a lesson last week with Michael Spain, owner of Summit Kettlebells in Fort Worth, Tx. I met Michael last February when I bought a new bell from him. He had just finished a marathon the day before, the Cowtown I think, so obviously he was in no condition for a lesson. He told me this week that he did no run training for the Cowtown. Stritcly Kettlebell Swings for cardiovascular training, wow.  In a 10 minute conversation he gave me some great tips. It was time for a new bell, or two so I reached out to him again. You might ask, drive 3 hours to buy some exercise equipment? Are you crazy? Maybe, but there was a method to my madness. First, kettlebells are heavy and shipping can be expensve. Secondly, I thought I’d grab some training while I was there. Smart huh?

Well, Michael proceeded to wear me out for about 45 minutes. It was all wanted. What he also did was tweak my technique on my Swing, Snatch, and Turkish Getup. I couldn’t believe I had waited that long to get a proper lesson. Granted, my Swing and Snatch form wasn’t that bad, thanks to the guys mentioned above. They really do put out great information, but nothing beats the feedback from someone right there, pushing you, making you go a bit harder than if you were working out alone.

I also learned a few more things

  1. I miss working out with someone – I love working out at home, but maybe a group setting, every once in a while wouldn’t be a bad thing
  2. I’m not working out hard enough. I need to turn up the intensity
  3. Personal trainers, one on one sessions can be cool
  4. I’m definitely not stretching enough.
  5. If you kettlebell, any time spent with an RKC is time well spent

This is just the top five. Long story short, it was worth the drive there and I will find a way to get back for more training. Who knows, maybe HKC or RKC certification is in my future. At the very least, it would give me a great goal to shoot for.

Here are the site links for the Gentlemen I listed above. Check them out.

Sandy Sommer –  Charm City Kettlebells    Baltimore (I’m actually about to get some distance training from Mr Sommer)

Geoff Neupert – Chasing Strength    Durham, NC. Wish I would have known about Kettlebells when I lived in Charlotte

Chris Lopez  Kettlebell Workouts   Oh, Canada – The grand city of  Toronto

Michael Spain    Summit Kettlebells   If you’re in DFW, check him out!