Still working....on getting better

So after the worlds I got an urge to really really go back at it and train even harder. The IKFF Nationals were a few weeks after the WKC Worlds and I wanted to see what other competitors were going to do. Kettlebell sport has grown in the USA over the last few years. WKC, IKFF, IKSFA, and now the AKA are hosting competitions all over the year which make it great for the lifters because we have more chance to compete. Last year I competed 3 competitions....this year I will do 3 in less than a month and look at competing in at least 7 competitions and a chance to go to Russia to compete in the World Championships!! This is amazing, a competition to decide who will represent the USA in the Kettlebell World Championships in Russia.
So I have been training hard to get ready for all of these competitions I will be participating in. I recently (1month and few days ago) ran a half marathon in Central park in 1:48.11

After that day I felt mentally strong but also tired. I had no idea that I could do that. This put a whole new perspective on my 10 minute competition sets. Here is a recent 10 minute set that I did in training with the 24kg bells. I set a new PR with this weight. It was great, I had no idea that I could do this.


This was a great feeling from here there is no turning back !!!

Training 11/21

Felt pretty good today. Didn't have much time but all around a good workout. Tomorrow I focus on GPP. Today was a beginner interval set with a run to finish.
Warm-up- band workout for the shoulders and some traveling lunges (forward and lateral) for the legs.
Work sets- Jerk 10 x 1min/1min rest 2x24 10,10,10,12,12,12,12,12,12,12 -114 reps
2 mile run- Nike Plus Run

Looking forward to tomorrow workout. Thanksgiving is getting closer!!!

Today's run and plan for the week

It's been 5 days since I trained and I have a sucky reason for it. Besides being lazy and having longs days training clients, I also had a wedding to go to. Thanksgiving is around the corner, t-minus 4days, and I plan to get in at least 3-4 days or running this week. At least 2-4 miles a day. Today starts the week so I did a 5k around the loop at my apartment complex.
Nike Plus Run- avg 8:59min/mile
Bike- stationary 15 mins

I hope everyone is getting ready for the holiday season. Make a goal!! Keep on training!!!

Plan for the week- run 3-4 days minimum 2-4 miles, Kettlebell sport, bodyweight training, weight training, and some yoga. Lets see what happens!!! 

Training 11/15

Today was a pretty good day but I didn't get everything I wanted to. I didn't workout Monday because of personal stuff but I got a good workout for what it was today. Sunday I did some Vinyasa yoga that focus on back flexibility. Today was a run- 20 minutes 2.37 miles. I moved pretty good. Then some pull-ups and leg raises.
Run 20 minutes- 2.37 miles 8:30 pace Nike Plus Run
Pull-ups 3 x 10 reps
Leg raise 3 x 10 reps

Tomorrow a full workout hopefully.

Week's end update

Today I finish the week with a day off!! It is much needed, although I could have gotten in a workout my body wanted to rest. Rest is very important so I take the time when I get it. I will start the following week with some good runs outside. I picked up some gear for my outside runs. It is getting pretty cold in the mornings so I have  to keep a bit warm. This past week's training looked like this.
Tuesday- day off :)

Wednesday- 1 mile warm-up, Work set: Kettlebell Snatch 16kg 2mins/2mins 20rpm, 20kg 2mins/2mins 16rpm, (black Snatch) 24kg 2mins/2mins 8-9rpm. Swings- 36kg 30/30, 20/20 Freaking heavy! Interval running- 10 minutes 30 second sprint/ 30 second walk 7x.

Thursday- 1 mile warm-up Work set: Kettlebell Jerk 2x24kg 3mins 10rpm, rest 2mins, 2x24kg 2 mins 10rpm, rest 2mins, 2x28kg 2mins 6rpm, rest 2mins, 2x28kg 2 mins 6rpm. OAJ 32kg 15/15, 15/15

Friday- OALC 24kg 12mins, switch every minute, 10rpm. OAJ 28kg 4mins, switch every minute, 10rpm. HR monitor came off and messed me up.

Rest today. Planning out next week. I found a new site that can help me out. Also if you haven't seen it Damien Walters (crazt stuntman/gymnasts/freerunner) made a new show reel. Its insane


Enjoy!!

Training 11/07

Today was a small test set day. I tested to see where my biathlon is with the 24s. I know I have plenty of work to do but this is a good start back up. I did Kettlebell jerk for 5 mins at max rep and Kettlebell snatch for 3 mins a side at a controlled pace. I didn't want to hinder my training and not be able to snatch so I didn't push it. Training looked like this:
1 mile run- 8:59min Nike Plus Run
Kettlebell Jerk- warm-up OAJ 16kg 12/12 reps, 20kg 10/10 reps, 2x20kg 15 reps
Work set 2x24kg 5 mins (8,8,8,8,10) 42 reps


Kettlebell Snatch- warm-up 16kg- 15/15 reps, 20kg 15/15 reps
Work set 24kg 12,12,12/ 12,12,16 reps


So what I got out of these sets was 1. I need to do some heavy jerks 1 arm and 2 arm, 2. More heavy swing and snatch endurance workouts, 3. Right shoulder needs better alignment and left forearms needs strength.
Good amount of work but I have plenty of time.
Cool down 2 mile run Nike Plus Run

Good workout today, during Kettlebell sets max HR 167bpm, avg HR 126bpm, 639 cals. During my cool down run, max HR 168bpm, avg HR 155bpm, 300 cals. Burned almost 1000 calories.

Run and Active rest

I ran this morning in the cold air to try something out. I was reading The 4-Hour Body by Timothy Ferriss and came across a section where he talks about the use of temperature to lose weight. Cold temperature can be used to make the body burn fat. I will get more into this later.
So I ran outside this morning with the temperature at 36 degrees. I only did 2 miles being that I trained for the past 4 days and needed some rest. I started out at a normal pace 9min/mile and then sped up to an 8:38min/mile. I noticed my heart rate rising. I reached a max of 174bpm and averaged 153bpm. I was done with the 2 miles in 18 minutes. What was interesting was that I burned 271 calories in just 20 minutes. The cold actually helped me burn more calories than I usually would if I ran on a treadmill.
Nike Plus Run 11/6/11
4-Hour Body

Also started taking cold showers. Day 1

11/5/11 Run

Today I stayed in and ran 5 miles on the treadmill. I tried to get an average pace of 9 minutes/mile. Total time 45:38. I got pretty close. I burned 729 calories and had a Max HR of 176bpm and average of 145bpm.

Nike Plus Run