NO Hammies

Wow, today's VWC session was not very pleasant. But I'm progressing perfectly.

My hammies weren't firing. As a result, I'm pulling the kettlebell up using lats and the WRONG leg muscles. The body compensates and will complete the mission. This isn't always the best thing. I reckon if it's a competition or a battle, the cost or ROI is worth it.

Training requires strict adherence to perfect form and how your body feels. Both should be taken into consideration. I probably could have stopped at any time but I didn't. I had a mission today and I'm training for an event in about 6 weeks. The truth is I should have chosen a different program today. I could have done a complex or some active recovery giving me the opprotunity to recuperate from Monday's festivities. I didn't, I sucked it up and completed the workout, then ran all without hammies. I'll recover and be fine in a couple days by doing plenty of mobility work.

Sara wrote a good post about kettlebell brands. I have used many different brands and prefer DD. I have used the Lifeline and they work. Here's my opinion. I don't like the smoothness of the handles. I have/had some DD Russian Red kettlebells and I don't use them (I keep them for clients). While I'm not a huge fan of ripping my hands up on coarse kettlebell handles, I appreciate the grip they seem to give.

Perhaps it is the added surface area; think nerve endings. Truthfully, when I'm sweating and it is humid, I feel more secure with the coarse handle; especially when a large mass is overhead. Bear in mind, the course handles wear down and become smoother with use! The hundreds of thousands of reps I've done with my first couple kettlebells have a custom feel. I still prefer to use them more than others. You can tell I don't use my 40k very often, it bites!

NOTE:
I worked with a gentleman for a few weeks that was preparing for his first MMA fight. He is a great athlete and wanted to kick things up a notch. So that's what we did. I probably didn't contribute too much to his fitness but maybe I did. Regardless, it was fun to work with a true professional! He wrote this update:

Just wanted to give you a quick update and a THANK YOU. I won my fight last night with the ref stopping the bout in the second round due to strikes (I took full mount and was punishing him pretty good; by my count, I threw 8-10 punches, with 4-5 getting through clean) before ref pulled me off him.

This is motivating! Great Job Scott -- Semper Fi!

Practice:
ZNWU
VWC x 46 sets
croc. breathing (must relax back)
Run @ track - 4 x 100, 4 x 200, 2 x 100, 1 x 400, 1 x 200, 1 x 400, walked the same distance between sets. It is all about form and cadence.

Tonight -- ASLR, Bretzel, Ankle mobility, croc. breathing

Time to train for 2010

This is the first week of training for next year's events and goals. The future is now. Over the past few weeks I've been working out goals, key events, and a loose training plan that will help make it all a reality.

Like I said, it's a loose plan. I don't think a super-rigid plan is the way to go because I won't follow it for more than a week. I think flexibility and consistency are both key to a plan. So, what I've come up with is more of a framework. Within the frame work, there are key workouts that need to be completed.

****Dang the Bronco's socks are ummm, sexy. lol****

There are some components to the plan that need to be completed every day even when I don't plan to train. This includes Z Health, joint mobility and/or the FMS drills. These create better movement and take away pain. Each week I have certain workouts that are absolutely necessary for progression and some optional workouts that are important but a lower priority.

Let's face it, training/practice isn't a job, it's just a lifestyle. There are a couple things that are more important. If I feel like playing with my kiddo, I'll do that. (I'm still distracted by those socks.) I'm also hitting the school thing so several hours are designated for this.

I'm in the base period on the bike and will build to some stupid long rides in late December/early January. The weather could make things a little miserable. I plan to keep doing a couple runs weekly to keep improving my form/efficiency.

Kettlebell - next few weeks - a combo of Viking Warrior conditioning, some double kb complexes and some pressing ladders. The main goal is to shed some fat and get the strength ready for the spring.

Today's practice:
I set out today to take it easy or ease into the VWC protocol. That went out the window when I was setting the timer up. I did double what my plan called for now I have to adjust the entire next 3-4 weeks. Remember flexibility?

On the way home from work, we had to stop at the grocery store for some supplies. I went ahead and ran home from the store. It is about a mile. The goal was to keep good form and tempo. I actually beat my wife home. Not a long distance but the goal is to PRACTICE the form to improve efficiency. I'm still having to think about the form too much.

Back to the VO2 (V1)

Yesterday I mentioned that I would be hitting the VO2 Max. Well I began a day early because...it was there. I noticed I was more winded on this protocol than in the past. This 'off season' is taking a toll on my VO2 max. At least my SE (strength Endurance) is coming along just right. Of course, this is the reason we have protocols such as the Vo2 max protocol. To improve it and become machines like Drago er...Rocky B or Pavel (he's real).

Day 1 (or 2 see note)
VO2Max -- 15/15 8 rep -- 30 sets.

This was pretty much the end of the line for today. I could have done a few more sets but for day 1 this is a fantastic start. I will add at least 5 reps on the next series.

One more note, yesterday's 4:3 intervals are also allowed in the protocol, So actually, this is DAY 2.....

Tuesday Night Kettlebell Class

I’m pleased to announce a kettlebell class starting Tuesday, October 28, 2008 at 6:30PM.
The class begins Tuesday at my garage or very near to it. This is a short term location.

Format: 1 Hour, We will start with Joint Mobility, Fix some kettlebell skills, then do a 15 - 20 minute workout.

This class requires a 5 week minimum commitment. The Cost per class is $15.
Please make arrangements to pay me (accept Pay Pal) prior to the class or bring cash. Beginners will need to attend some additional training so I can ensure you are practicing safe and effective
techniques.

Bring your kettlebell to the class. Get used to using it. I have some kettlebells and will
advise you if you need a more appropriate weight.

Please email me for directions or call me at (757) 667-1537.

Boost Protocol - D6

On to Day 6!

Ok, I figured this would get more difficult and it did today. Not sure if it was a fitness thing or a lack of movement on the left side. I performed the boost with snatches today. I felt really weak on the left for the entire session.

Here is what I think happened, I was pressed for time and needed to get this workout in before I left work. So I set up my timer and just jumped right in with both feet. Notice, I didn't do anything for a warm up. I did do my morning ZNWU and JM. That was several hours before the workout.

Lesson learned:
Warm up, Get plum and aligned with the RIFGA, JM and Z!

The lack of mobility in the left made the workout difficult on that side. The right side was cake. Amazingly, I didn't feel winded or fatigued during the protocol again. I do feel it now. The protocol has a cumulative affect on the CNS. The long breaks between sets make it deceptively easy. The fatigue is present...at a later time.

To Kenneth Jay ... this is 'EVIL.' Thanks I'm digging it!

Boost Protocol - D5

For some reason, doing the protocol with the snatch is waaaayyyy easier than with the viking push press. Perhaps it is the the shear numbers of snatches I've done in the past 3years. I'm certainly in the groove and the exercise just keeps feeling better.

The viking push press is a relatively new exercise for me. The first time I tried it was this past June and I really haven't worked on it, until now. I can say with confidence that I'm not comfortable with this exercise. Nothing a lot of practice won't cure.

Practice:
ZNWU
Boost: VPP, 4 rounds ea
Pull up 3x11

Green Beans...Corn Part 3

If you haven't read the past 2 posts, stop right now and take some remedial actions.

I received an answer from Del Monte today. Here is what they have to say:
Thank you for your e-mail about Del Monte Cut Green Beans. We're glad you took the time to contact us and appreciate the opportunity to respond.

We're concerned to hear that the can you received was improperly labeled. Certainly your experience does not represent the quality we want you to receive. Our products are packed under strict, careful quality control procedures. As a result, an experience such as yours is unusual.

We appreciate your help in sending us the manufacturing code. We will provide this information to our Quality Assurance and Manufacturing Plant so they can investigate and take any appropriate corrective action steps.

We hope our products will be completely satisfactory in the future, and I'm sending you money saving coupons in the mail in appreciation of your business.

Yippie, free stuff! It really wasn't the purpose of sending them an email. We are studying public relations in marketing class right now. The message was sent as a sort of research.

Also of note, we may have bought an entire case of green beans at Sams Club. So, there could be more adventures ahead. Hopefully we only find veggies in the cans! I'll keep my fingers crossed and keep you updated.

Practice:
JM
Pull up BW 5x5 -- easy day -- I really feel yesterday's PU
VO2 test day: 5 easy sets on the minute then 6th min all out. I did 36 reps in 1 min.
Pistol - 1/1 bw (ups) + 16K 3x1/1
Front Squat - 48kg - 5x5

Ride 30 miles - I ran out of gas 2 miles from home and sputtered home. Not a good feeling.

VO2 notes: doing 36 reps brings me fear! Here's how the work sets will breakdown.
15/15 = 9 reps - (that's moving)
36/36 = 21 reps - (moving as well)
The idea is to work up to 50 sets (25l/25r) then move to larger kb.
I would have donned my HRM but it died.

Training Day

My fitness level is pretty good in my opinion. One of my training mantras is to simply become bullet proof. This means I can just go do stuff. Run 5K, Ride 130+ miles, rock climb, swim, hike or just play with my daughter. There is nothing worse than reaching to pick an infant only to have your back give out. Well, I think I have succeeded in this.

I can get better though. My training for the past 6 months has lacked focus. Even when I tried to focus earlier this fall, it was still the minimum. This was still effective! Now it is time to take this fitness base and build. I have upcoming events that require focus in training. The culmination of the first half of the year is the RKC II certification which is only 3 weeks after a 600K ride.

I went back to intensity today. I would have to go back months to find intensity in training. Today I combined 2 workouts that I have been using for sustainment. The result? Good training.

Swing: 24K 1x50
Windmill: 16k - 5x5
L/C Clean and Jerk (1arm): 24K 10 min alt. 5r/5l - 120 reps
2 min rest
VO2 Max Snatch: 16K: 36 on: 36 off 15 reps per set: 10l,10r 300total

Snatches started a little rough. I felt my back acting up for the first 5 sets and considered calling it a day. On the 6th set, I must have finally gotten warmed up. The pain disappeared and my power in the left side returned.