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.

Week 2 Coaching

April 21, 2011

Just finished up week 2’s workouts and I’m really enjoying it. I know I keep saying this, but it’s true and a testament to planning your workouts at least a day in advance, if not a week if possible.

My Coach, Sandy Sommer took off this week on vacation so he sent me this week and next weeks workouts. I got a little peek and understanding to what he’s doing. Definitely a method to his madness.

Saturday 4-16

Military Press

 45, 55 x 5, 65 x 3, 80 x 5, 90 x 3 and 100 x 1
Deadlift 135 x 5,5 3, 170 x 5, 195 x 3, 215 x 1

     I like this workout and it’s a nice progression. Hits the whole body and doesn’t take all day.

Sunday 4-17

Kettlebell Snatches VO2 Max 15/15 with 16kg bell for 11 minutes

     I LOVE this workout. Last weeks VO2 was for 10 minutes, next weeks for 12. Slowly working up to improve my   conditioning. I need to go ahead and get Viking Warrior Conditioning to get more out of this concept. My first couple of sets I got 7 reps on each side well within the 15 seconds. By the end, was barely getting them in.

Tuesday 4-19

Military Press 45,55 and 65 x 5
Deadlift 135 x 5,5,5

Nice simple deload workout. This week was crazy and I did this Tuesday morning before I got into my day. I don’t think I like deadlifting that early in the morning before I’ve had time to get up, properly caffeineated and loosened up. Glad it wasn’t any heavier.

Thursday 4-21

TGU 35 lbs 12 minutes. 3 breaths at each phase

I think Sandy is trying to torture me me with these. The slow progression is killer. I definitely need to record this and have him critique me. Some parts of the progression are easier than others, even from side to side.

Super Set
10 2H swings
10 pushups
as many rounds as possible in 10 minutes. I used a 44lb bell.

I don’t think I swung much last week. I missed it. Maybe I could do that in my “active recovery” days. I really like the swing a lot. From what I saw in next week workouts, I’ll be making up for this.

All in all another great workout week designed my Coach Sommer. I’ve weighed and the number was good, but I’ll weigh another time to make sure it wasn’t a fluke. It does seem that my pants are getting a bit looser and that’s awesome! Which brings me to another point, DIET, not as a verb, but as in what I eat. I’m not being very disciplined with my eating. I need to get that back together. Maybe even post an eating journal. Wouldn’t THAT be scary. All I know is you cannot out train a bad diet and all the work in the world will be lost if I keep this up.


Day 5, last workout of week 1

April 14, 2011

Well, my first week of coached workouts has come to completion, and I must say it’s  been awesome

A very simple program with 4 workouts and an active recovery day. And I assume 2 rest days to make 7. I was having trouble deciding what to do for active recovery. I should be reaching for the bike and I will, going forward. I chose the Trampoline yesterday, or as Sophie calls it, the Bamp-o-line. A few minutes jumping with the kiddos can loosen things up nicely and it does wonders for your psyche.

I loved this workout today. a bit evil and tough

Turkish Getups with a 35 lb bell 10 minutes

I was to hold each part of the movement for 3 breaths. That will take a bit of time to do efficiently.

Goblet Squat with a 44lb bell supersetted with 2 pullups. As many rounds as possible in 20 minutes. I got 17.

That was a tough one as pullups aren’t my strong suit, but I love goblet squats. I’d like to be able to get 5 strict pullups.

Rest day tomorrow and then the start of week 2. I can’t wait

Have a great weekend

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!