Ok my arse is fried! I realized that today working out with the Dymmel that my tank is low and about ready to build in my down week.
Double Clean and PRess
32/5/5
32/6/6
32/7/7
32/6/6
32/5/5
Double Thrusters
32/5/5x3
Tabata 2 hand Swings 20/10 for 4 minutes
32/14x8
Lose that power in those hips, that explosiveness using this scheme but it kicks arse, literally and figuratively. Heart rate was rather low at 156 which is a great sign about my fitness level
PS: We picked up a tire for flipping and more today. Has to weigh about 450 which is a strong weight for flipping. Cannot wait to play with it. We did a bit of flipping but nothing serious, just testing it out.
Wednesday, March 19, 2008
Why we need a change in leadership
Why we need a change in leadership
The world is continuing to evolve and things are not how ‘they used to be’. Times are truly changing and it is important that we have people who understand the changes, who have a vision for working with the world, the communities of the world, the communities of those in our own land.
It is important that we have leadership that can transcend politics as usual, leadership that is willing to challenge status quo, a leadership that is willing to stand for something and stand for the everyday person. We need a leadership that will help people of different philosophical believes, religious beliefs, political and social beliefs. We need a leadership that will serve not only the corporations/big businesses but will serve the people who serve the corporations, the people who support these corporations, the people of this country. We need a leader who will help the rest of the world come together to understand that we all need each other no matter how you characterize it.
The reality is people need people, we need business, we need other nations, we need immigrants, we need taxes, we need leaders who are willing to breakdown that walls that are preventing us, the people of this world from having a quality public school system, health care for everyone, affordable goods and services, roofs over our heads, food in our mouths, strong relations with other countries, and more.
This world is one of dependency and not the independent nature we like to think or see. The reality is apparent, everything we do involves the interaction with another or multiple others within our own community and beyond, just look at the tag on your clothing, just see how business is outsourcing to other countries to build, develop, etc. things we use here in our own land.
This is a sign of the times, a global economy, a global environment, a global community that requires cooperation and not war, enemies, walls protecting and surrounding us from reality and ‘protecting us against ourselves’.
We need leadership that inspires, empowers and brings about hope and not fear, not hatred, not ignorance. We need leadership that sees the world and people for what we truly are human and we walk, talk, think, act, feel, see, love, all in a similar manner for we are no different in our true make up than anyone else. We may have different beliefs, values, attitudes, etc. but genetically we all have proteins, DNA, skin, hair, fingers, toes, brains, and heart and we should have leadership that values and understands both our similarities and differences.
It is time for a new direction, a new faith in the good of the world and people. It is time for peace and a leader who is willing to do their best to bring about a better world for the whole.
The world is continuing to evolve and things are not how ‘they used to be’. Times are truly changing and it is important that we have people who understand the changes, who have a vision for working with the world, the communities of the world, the communities of those in our own land.
It is important that we have leadership that can transcend politics as usual, leadership that is willing to challenge status quo, a leadership that is willing to stand for something and stand for the everyday person. We need a leadership that will help people of different philosophical believes, religious beliefs, political and social beliefs. We need a leadership that will serve not only the corporations/big businesses but will serve the people who serve the corporations, the people who support these corporations, the people of this country. We need a leader who will help the rest of the world come together to understand that we all need each other no matter how you characterize it.
The reality is people need people, we need business, we need other nations, we need immigrants, we need taxes, we need leaders who are willing to breakdown that walls that are preventing us, the people of this world from having a quality public school system, health care for everyone, affordable goods and services, roofs over our heads, food in our mouths, strong relations with other countries, and more.
This world is one of dependency and not the independent nature we like to think or see. The reality is apparent, everything we do involves the interaction with another or multiple others within our own community and beyond, just look at the tag on your clothing, just see how business is outsourcing to other countries to build, develop, etc. things we use here in our own land.
This is a sign of the times, a global economy, a global environment, a global community that requires cooperation and not war, enemies, walls protecting and surrounding us from reality and ‘protecting us against ourselves’.
We need leadership that inspires, empowers and brings about hope and not fear, not hatred, not ignorance. We need leadership that sees the world and people for what we truly are human and we walk, talk, think, act, feel, see, love, all in a similar manner for we are no different in our true make up than anyone else. We may have different beliefs, values, attitudes, etc. but genetically we all have proteins, DNA, skin, hair, fingers, toes, brains, and heart and we should have leadership that values and understands both our similarities and differences.
It is time for a new direction, a new faith in the good of the world and people. It is time for peace and a leader who is willing to do their best to bring about a better world for the whole.
Tuesday, March 18, 2008
Yoga and BudoKon
Morning Yoga Practice
Sun Salutation A
Sun Salutation B (included crescent lunge, warrior 1, 2 and 3, reverse warrior, side angle, triangle poses and seated forward bend)
I notice the energy level difference and a more relaxed state of being through the day.
Afternoon basketball
Shot hoops with a couple guys playing 21. Forgot what it was like to put all this training into action. In fact I was able to grab touch the rim which is awesome considering I have not been 'jumping' in the literal sense in years. Felt the cardio of the game but I could see my athleticism was very good even though I have not played hoops in many, many, years. game took about 25 minutes.
Mid Afternoon/Evening: Budokon
This was my first full workout following the DVD. I have a good enough understanding to follow along but still need more practice with some of the more complex combinations. The DVD kicks arse and I was sweating and my heart was beating, body moving and I could feel the flow, the yoga aspects and the Martial Arts movements.
In fact much of the workout comes out of a version of the down dog, the chaturanga, and includes a 10 minute yoga session at the end plus a 5 minute meditation warm-up and about 8 minute mediation cool down.
Super effective and truly does integrate all the aspects I look for in a movement art and in my life. LOVE IT!
Sun Salutation A
Sun Salutation B (included crescent lunge, warrior 1, 2 and 3, reverse warrior, side angle, triangle poses and seated forward bend)
I notice the energy level difference and a more relaxed state of being through the day.
Afternoon basketball
Shot hoops with a couple guys playing 21. Forgot what it was like to put all this training into action. In fact I was able to grab touch the rim which is awesome considering I have not been 'jumping' in the literal sense in years. Felt the cardio of the game but I could see my athleticism was very good even though I have not played hoops in many, many, years. game took about 25 minutes.
Mid Afternoon/Evening: Budokon
This was my first full workout following the DVD. I have a good enough understanding to follow along but still need more practice with some of the more complex combinations. The DVD kicks arse and I was sweating and my heart was beating, body moving and I could feel the flow, the yoga aspects and the Martial Arts movements.
In fact much of the workout comes out of a version of the down dog, the chaturanga, and includes a 10 minute yoga session at the end plus a 5 minute meditation warm-up and about 8 minute mediation cool down.
Super effective and truly does integrate all the aspects I look for in a movement art and in my life. LOVE IT!
Monday, March 17, 2008
Daily Practice of Yoga and KB's
Started my morning with a Sun Salutation Yoga session. Took approximately 20 good minutes and kick started my day helping me get centered.
This afternoon went back to the Rifstonian Institute. Getting back in today was great, the energy was alive and a couple good tips from Rif helped me make some leaps forward
Windmill
24/5/5x2
32/5/5x1
40/3/3x1
Snatch
24/5/5
32/5/5
40/3/3x5
These were by far my best with this weight. The tip to sit back and wait to accelerate and stomp really made a big difference with the ease of the movement. This improvement gives me the confidence to snatch the 48kg. And, this change relieved my grip of the stress.
Pistol (2 kbs of odd weights)
12kg & 8kg/1/1
12kg & 16kg/1/1
16k & 20k/1/1
20k & 24k/1/1
24k & 28k/1/1x2
made sure I did them with the bells on each side (i.e. 24 lt, 28 rt and 24 rt and 28 lt).
Pulling my chin down while squatting really helped my balance by engaging my flexors and relaxing my extensors. As Rif mentioned when my head is up it engages my extensors making the Pistol much more difficult.
Yoga in the evening, 30 minutes of Gentle Hatha. Helps calm the mind and get into a relaxed state for sleep.
This afternoon went back to the Rifstonian Institute. Getting back in today was great, the energy was alive and a couple good tips from Rif helped me make some leaps forward
Windmill
24/5/5x2
32/5/5x1
40/3/3x1
Snatch
24/5/5
32/5/5
40/3/3x5
These were by far my best with this weight. The tip to sit back and wait to accelerate and stomp really made a big difference with the ease of the movement. This improvement gives me the confidence to snatch the 48kg. And, this change relieved my grip of the stress.
Pistol (2 kbs of odd weights)
12kg & 8kg/1/1
12kg & 16kg/1/1
16k & 20k/1/1
20k & 24k/1/1
24k & 28k/1/1x2
made sure I did them with the bells on each side (i.e. 24 lt, 28 rt and 24 rt and 28 lt).
Pulling my chin down while squatting really helped my balance by engaging my flexors and relaxing my extensors. As Rif mentioned when my head is up it engages my extensors making the Pistol much more difficult.
Yoga in the evening, 30 minutes of Gentle Hatha. Helps calm the mind and get into a relaxed state for sleep.
Saturday, March 15, 2008
Self Guided Practice
The Importance of Self Guided practice cannot be understated. This takes a great amount of discipline and a knowledge base. It is said in Yoga that all students and teachers of yoga should make time and create a self guided practice. For me this is a majority of how I practice yoga. Due to the fact that I am attending certification in April I decided that it is a must for me to integrate and experience a variety of teachers, schools, philosophies and types of yoga.
Today I took myself through an Ashtanga series of yoga movements. I took all the little tips, etc. I have learned recently and put them to practice doing the asanas I felt I needed to work on for my body. This type of practice and learning will help me as I begin to formulate my own classes.
My goal is to arise each morning and do my own series of yoga movements to awaken the body, open the mind and center myself for my day. This has been a practice I have been doing 4 to 5 days a week presently and will move to 7 days a week once I return from the certification. As of now I do my self morning practice on the days I do not attend a class. The other mornings I take time to read books that help facilitate the same process I do with my morning yoga practice.
BUDOKON
Like yoga Budokon is something I am learning on my own through the use of DVD's. At this point it suffices and therefore I practice at least 6 days a week in varying time and sequences. I still have about 10 moves to learn on the DVD and currently have 15 that I have a decent to excellent understanding of. Not only do I have to practice each move but I have to learn how to integrate all the moves into the actual workout sequence provided with the DVD. Typical I use the technique manual and practice each move one by one.
The beautiful part is that Budokon has a large degree of yoga integrated with the Martial Arts. When I practice I see the layers of movement arts all assembled in to a beautiful blended choreography of moves. My body moves through every plane challenging my kinestetic feedback/awareness.
I truly see myself taking this art and learning to integrate it into my life practice and into my business practice. Not only is it fun but the combination of different movement arts will benefit all who practice. Strength, agility, balance, flexibility, stability, core, cardiovascular, coordination, meditation, concentration, all flowing. The fact that Budokon is based of off the Japanese Budo and Hatha Yoga system makes it a a beautiful, athletic all encompassing combination in my mind.
I have inquired about the certification process and plan to go to the Red Belt certification course. From there I want to teach and practice this art of the warrior and have it work to compliment my KB strength work and yoga mind/body flexibility, strength work.
The way I see it is
KB's represent Yang
Yoga represents Yin
Budokon represents the blend of Yin and Yang.
I am training myself to be a peaceful warrior in my daily life and these practices along with my other personal practices all flow so well and compliment each other and me in a beautiful package. My life is and continues to evolve and transform along these lines and I am allowing the flow releasing control and letting all these wonderful things enter me and give me what I need. I am listening to the universe, the greater calling of life and moving/flowing with it all.
Today I took myself through an Ashtanga series of yoga movements. I took all the little tips, etc. I have learned recently and put them to practice doing the asanas I felt I needed to work on for my body. This type of practice and learning will help me as I begin to formulate my own classes.
My goal is to arise each morning and do my own series of yoga movements to awaken the body, open the mind and center myself for my day. This has been a practice I have been doing 4 to 5 days a week presently and will move to 7 days a week once I return from the certification. As of now I do my self morning practice on the days I do not attend a class. The other mornings I take time to read books that help facilitate the same process I do with my morning yoga practice.
BUDOKON
Like yoga Budokon is something I am learning on my own through the use of DVD's. At this point it suffices and therefore I practice at least 6 days a week in varying time and sequences. I still have about 10 moves to learn on the DVD and currently have 15 that I have a decent to excellent understanding of. Not only do I have to practice each move but I have to learn how to integrate all the moves into the actual workout sequence provided with the DVD. Typical I use the technique manual and practice each move one by one.
The beautiful part is that Budokon has a large degree of yoga integrated with the Martial Arts. When I practice I see the layers of movement arts all assembled in to a beautiful blended choreography of moves. My body moves through every plane challenging my kinestetic feedback/awareness.
I truly see myself taking this art and learning to integrate it into my life practice and into my business practice. Not only is it fun but the combination of different movement arts will benefit all who practice. Strength, agility, balance, flexibility, stability, core, cardiovascular, coordination, meditation, concentration, all flowing. The fact that Budokon is based of off the Japanese Budo and Hatha Yoga system makes it a a beautiful, athletic all encompassing combination in my mind.
I have inquired about the certification process and plan to go to the Red Belt certification course. From there I want to teach and practice this art of the warrior and have it work to compliment my KB strength work and yoga mind/body flexibility, strength work.
The way I see it is
KB's represent Yang
Yoga represents Yin
Budokon represents the blend of Yin and Yang.
I am training myself to be a peaceful warrior in my daily life and these practices along with my other personal practices all flow so well and compliment each other and me in a beautiful package. My life is and continues to evolve and transform along these lines and I am allowing the flow releasing control and letting all these wonderful things enter me and give me what I need. I am listening to the universe, the greater calling of life and moving/flowing with it all.
Friday, March 14, 2008
Kb's & Yoga
Morning Yoga
Iyengar at Darshana in Palo Alto with Catherine, a excellent teacher who helped me immensly today.
Afternoon KBs
TGU
20/3/3
24/3/3
28/3/3
32/3/3
Been a long time since I have been here and I could feel the strength of this move and the stability required to manage this bell in its proper position. I will keep building on this move and work my way up to the 40kg. I am not concerned with this a major move in my program but want to keep doing as I did this week adding a rep or increasing weight week by week.
Pull-ups
BW/5
12/5
20/3x5
Back down week so I took it easy on numbers (total reps/set and total reps altogether). Felt right as I had the strongest pulls.
SUPERSET
Swings 1 ARM
32/10/10x7
These were the best in some time. I cannot remember feeling this strong and with no low back flare ups.
Yesterday I practiced and learned some new budokon moves so depending on how I feel later I will do a bit of practice on the new moves and work all the moves tomorrow for certain
Iyengar at Darshana in Palo Alto with Catherine, a excellent teacher who helped me immensly today.
Afternoon KBs
TGU
20/3/3
24/3/3
28/3/3
32/3/3
Been a long time since I have been here and I could feel the strength of this move and the stability required to manage this bell in its proper position. I will keep building on this move and work my way up to the 40kg. I am not concerned with this a major move in my program but want to keep doing as I did this week adding a rep or increasing weight week by week.
Pull-ups
BW/5
12/5
20/3x5
Back down week so I took it easy on numbers (total reps/set and total reps altogether). Felt right as I had the strongest pulls.
SUPERSET
Swings 1 ARM
32/10/10x7
These were the best in some time. I cannot remember feeling this strong and with no low back flare ups.
Yesterday I practiced and learned some new budokon moves so depending on how I feel later I will do a bit of practice on the new moves and work all the moves tomorrow for certain
Wednesday, March 12, 2008
Big KBs, Budokon and Yoga...A perfect blend
Great workout today with my good friend Tim Dymmel. He is a heck of an athlete and one strong cat which is cool because it pushes me to push myself and it is awesome to have that extra kick in the pants. He teased me about my ever changing plans and truth be told I am working out the details.
I have goals on a couple levels and the most important is to continue to learn, and master what I know and add new things in. In addition to myself, I am always working on bringing more to the table for my clients that compliments, adds to, and makes them improve as well. My business is fitness and so is my personal passion and being a seeker and a thinker/feeler I this adds up to a potent combo.
Kettlebells (40 minutes)
Clean and Press (1kb)
24/5/5
32/3/3x2
40/3/3x5
Started a bit slow and did not feel the strength but once set 3 hit I was ready and that bell felt like it EXPLODED out of my hand, off my shoulder. Very pleased, but need more practice.
Thrusters (Squat Press) 1kb
32/3/3x1
40/3/3x3
This was a first for me and I dig it. Since I am not squatting with Rif I want to make sure to keep this as part of my protocol, the squat that is and adding in more presses with the 40 is a great thing. I was ass to the grass and a powerful press to boot.
2 hand Swing
40/15x1
tabata (5 rounds of 20 seconds work, 10 rest)
40/13x5
I mentioned to Tim that swings are not my best move and I want to work them more. I was short on time and decided to get the reps in to push myself with an abbreviated Tabata workout. This was good but tough, I could not feel my glutes they were so on fire and numb. The best part is my low back cooperated which is a good sign that my hips, core and hammies were doing the job. Really feel good that I added these in.
Pull-ups
BW: 10x3
WORKOUT 2----Afternoon
Budokon (25 minutes)
WORKOUT 3----Night
30 minutes of yoga
Great day of balance across the board. Good client load today and spaced well enough that I can get all this in and not fry myself, the key
I have goals on a couple levels and the most important is to continue to learn, and master what I know and add new things in. In addition to myself, I am always working on bringing more to the table for my clients that compliments, adds to, and makes them improve as well. My business is fitness and so is my personal passion and being a seeker and a thinker/feeler I this adds up to a potent combo.
Kettlebells (40 minutes)
Clean and Press (1kb)
24/5/5
32/3/3x2
40/3/3x5
Started a bit slow and did not feel the strength but once set 3 hit I was ready and that bell felt like it EXPLODED out of my hand, off my shoulder. Very pleased, but need more practice.
Thrusters (Squat Press) 1kb
32/3/3x1
40/3/3x3
This was a first for me and I dig it. Since I am not squatting with Rif I want to make sure to keep this as part of my protocol, the squat that is and adding in more presses with the 40 is a great thing. I was ass to the grass and a powerful press to boot.
2 hand Swing
40/15x1
tabata (5 rounds of 20 seconds work, 10 rest)
40/13x5
I mentioned to Tim that swings are not my best move and I want to work them more. I was short on time and decided to get the reps in to push myself with an abbreviated Tabata workout. This was good but tough, I could not feel my glutes they were so on fire and numb. The best part is my low back cooperated which is a good sign that my hips, core and hammies were doing the job. Really feel good that I added these in.
Pull-ups
BW: 10x3
WORKOUT 2----Afternoon
Budokon (25 minutes)
WORKOUT 3----Night
30 minutes of yoga
Great day of balance across the board. Good client load today and spaced well enough that I can get all this in and not fry myself, the key
Monday, March 10, 2008
Ever Evolving Plan
Decision and choices need to be made and with my Yoga Teacher Training around the corner I want to focus on preparing for the certification and combine it with Kettlebells and Budokon. So here is my plan for the next month.
Today's Workout (all double kettlebells)
Windmill
16/5/5x1
24/5/5x3
Snatch
16/5/5x2
24/5/5x6
Pistol
16/1/1x1
24/1/1x4
Morning Yoga
Afternoon Budokon
WORKOUT PLAN
Mondays:
Windmill
Snatch
Pistol
One week single bells, the next double bells
Wednesdays
Clean and Press
Squat (KB's)
Pull-up (BW)
Again split weeks with SIngles and Double Bells
Friday
TGU
Swing
Pull-up (weighted)
Again split weeks with Singles and Double Bells
YOGA:
T/TH/SAT Full Yoga classes
M/W/F: Self practice of 30 minutes
Budokon Practice:
up to 30 minutes a day/6 days/week
Today's Workout (all double kettlebells)
Windmill
16/5/5x1
24/5/5x3
Snatch
16/5/5x2
24/5/5x6
Pistol
16/1/1x1
24/1/1x4
Morning Yoga
Afternoon Budokon
WORKOUT PLAN
Mondays:
Windmill
Snatch
Pistol
One week single bells, the next double bells
Wednesdays
Clean and Press
Squat (KB's)
Pull-up (BW)
Again split weeks with SIngles and Double Bells
Friday
TGU
Swing
Pull-up (weighted)
Again split weeks with Singles and Double Bells
YOGA:
T/TH/SAT Full Yoga classes
M/W/F: Self practice of 30 minutes
Budokon Practice:
up to 30 minutes a day/6 days/week
Sunday, March 09, 2008
Inspiration
Of all the kind words, compliments, etc. that I have been so fortunate to earn and receive through my years being a trainer/coach and athlete I am not sure there is any more potent than inspiration. This word has come my way a few times of recent and each time I feel humbled, honored and further inspired to go out and keep doing what I am doing at the highest level possible.
I recently started my coaching program and combined with some things I have been reading I have a greater understanding of my role as a coach. I understand that I cannot change anyone but I can offer them guidance. Through my continued education and experiences I will further enhance what I bring to the table in the way of guidance.
I have begun to understand on a higher level the importance of daily practice and application of the knowledge I have been acquiring. If you look at some of the most influential coaches, guides, etc. they all have this as part of their way. So, I continue to explore through daily practice lives journey. I continue to enhance my understanding of the principles of life and find ways to challenge myself and others.
This approach has continued to reward me on a interpersonal level everyday and what I am seeing is how it is truly inspiring those I work with.
To wake everyday and do what you love, live your passion and to spend your time studying, researching, and practicing the life you seek, the life you enjoy is a blessing. Gratitude is a simple way of putting it.
Why do you do what you do? What do you seek? Are you getting the most out of life? Are you getting the most out of yourself? Are you at Peace with yourself and those in your life? What is most important to you? Can you smile and laugh at yourself? Are you inspired?
I recently started my coaching program and combined with some things I have been reading I have a greater understanding of my role as a coach. I understand that I cannot change anyone but I can offer them guidance. Through my continued education and experiences I will further enhance what I bring to the table in the way of guidance.
I have begun to understand on a higher level the importance of daily practice and application of the knowledge I have been acquiring. If you look at some of the most influential coaches, guides, etc. they all have this as part of their way. So, I continue to explore through daily practice lives journey. I continue to enhance my understanding of the principles of life and find ways to challenge myself and others.
This approach has continued to reward me on a interpersonal level everyday and what I am seeing is how it is truly inspiring those I work with.
To wake everyday and do what you love, live your passion and to spend your time studying, researching, and practicing the life you seek, the life you enjoy is a blessing. Gratitude is a simple way of putting it.
Why do you do what you do? What do you seek? Are you getting the most out of life? Are you getting the most out of yourself? Are you at Peace with yourself and those in your life? What is most important to you? Can you smile and laugh at yourself? Are you inspired?
Saturday, March 08, 2008
Swings, Pistols, Yoga and Budokon Practice
A full day of balanced work. Split in 3 sections from early morning to afternoon.
Morning Yoga
45 minute self practice at home focusing on Sun Salutations and Shoulder Openings. It is clear to me that my shoulders are 'tight' especially in a yoga sense so I am working on increasing their suppleness. As well my hips, especially hip flexor complex is tight (which I have known) and hips in general so I am working on this area as well.
Mid Morning Kettlebells
1 Arm Swings
32/10/10x1
40/10/10x4
Superset with Pistol
32/1/1
40/1/1x4
How I forget just how much 1 arm swing hit my glutes. Yikes my butt is sore and my legs as a whole are worked. Having the pistol in between was no help :) but it sure felt great hitting these 2 moves together.
Afternoon Budokon
10 moves 10 reps/move practice:
Belly Up Belly Down
Dancing Lion
Fighting Crocodile
Fighting Monkey
Floating Brazilian
Floating Frog Vinyasa
Floating Lunge
Flowering Lotus
Front Kick
Gorilla
Morning Yoga
45 minute self practice at home focusing on Sun Salutations and Shoulder Openings. It is clear to me that my shoulders are 'tight' especially in a yoga sense so I am working on increasing their suppleness. As well my hips, especially hip flexor complex is tight (which I have known) and hips in general so I am working on this area as well.
Mid Morning Kettlebells
1 Arm Swings
32/10/10x1
40/10/10x4
Superset with Pistol
32/1/1
40/1/1x4
How I forget just how much 1 arm swing hit my glutes. Yikes my butt is sore and my legs as a whole are worked. Having the pistol in between was no help :) but it sure felt great hitting these 2 moves together.
Afternoon Budokon
10 moves 10 reps/move practice:
Belly Up Belly Down
Dancing Lion
Fighting Crocodile
Fighting Monkey
Floating Brazilian
Floating Frog Vinyasa
Floating Lunge
Flowering Lotus
Front Kick
Gorilla
Friday, March 07, 2008
Yoga, Windmills and Pull-ups
Started my morning practicing the 1st 10 moves of the Budokon DVD. Did 10 reps of each, some go left and right some are just straight ahead.
Followed that up with a 90 minute butt kicker of a yoga session. Long holds in lunge position really fried my already tired legs but it was good for focus and learning to back off when necessary (letting go of ego).
KBs
Windmill
20/5/5
24/5/5
28/5/5
32/5/5
Pull-ups
Bw/5
12k/5
20/4x5
Saving the pistols for tomorrow along with Yoga class.
Good thing is I am balancing my activity with rest and good nutrition which is enabling me to adapt and continue a step by step progression.
Off to eat my warrior meal
Followed that up with a 90 minute butt kicker of a yoga session. Long holds in lunge position really fried my already tired legs but it was good for focus and learning to back off when necessary (letting go of ego).
KBs
Windmill
20/5/5
24/5/5
28/5/5
32/5/5
Pull-ups
Bw/5
12k/5
20/4x5
Saving the pistols for tomorrow along with Yoga class.
Good thing is I am balancing my activity with rest and good nutrition which is enabling me to adapt and continue a step by step progression.
Off to eat my warrior meal
Thursday, March 06, 2008
You know what you are
As I truly reflect on me as a person and as an athlete I am a martial artists in the deepest and truest sense of the term. I am so attracted to the arts, their beauty, grace, flow, strength and power. I long the physique, the mobility, the balance and the deep skill and meditation/focus/concentration required. I have a deep desire to learn more about the arts specifically Tai Chi and Aikido.
However, right now I am working on yoga and absolutely love this practice. I am finding that 30 minutes in the morning is the ideal practice for me. I truly want to integrate yoga with my business/clients and plan on teaching a couple classes a week. Recently I came across Budokon. Now, I have heard peoples thoughts (although I am not sure how truly knowledgable they are on the subject) and felt that I had to see for myself.
What interested me most is that it is a blend of martial arts and yoga. Curious as I am and being a true passion of mine (both these arts) I decided to purchase a DVD and choose the Power and Agility DVD. Instantly and after only practicing 5 of the 25 to 30 moves I absolutely am intrigued to say the least. I have much more to learn and see but at this point I am hooked. I have only had the DVD since yesterday and I have practiced the 5 moves I watched both days and can see the beauty of this art.
It feels like a great active recovery and would be a nice compliment to my program. Since I am not at this point ready to join a martial arts studio this self guided practice is something I want to work into my program, keeping it simple with just these 5 moves for a few days and maybe adding a move or 2 every few days.
I feel that this type of mobility and athletic movement combined with the strength and conditioning from the KB's, the pure flexibility, conditioning and strength of yoga and the integrated moves of yoga/martial arts of budokon are quite a beautiful mix.
Principle wise they are one in the same. I treat the bells like a martial art as I do yoga. All are disciplines based on learning the skill and how your body relates to the moves and finding yourself within the move. The require focus, dedication, commitment and are not time intensive but movement intensive and this I enjoy.
It will be interesting to see how it plays out.
However, right now I am working on yoga and absolutely love this practice. I am finding that 30 minutes in the morning is the ideal practice for me. I truly want to integrate yoga with my business/clients and plan on teaching a couple classes a week. Recently I came across Budokon. Now, I have heard peoples thoughts (although I am not sure how truly knowledgable they are on the subject) and felt that I had to see for myself.
What interested me most is that it is a blend of martial arts and yoga. Curious as I am and being a true passion of mine (both these arts) I decided to purchase a DVD and choose the Power and Agility DVD. Instantly and after only practicing 5 of the 25 to 30 moves I absolutely am intrigued to say the least. I have much more to learn and see but at this point I am hooked. I have only had the DVD since yesterday and I have practiced the 5 moves I watched both days and can see the beauty of this art.
It feels like a great active recovery and would be a nice compliment to my program. Since I am not at this point ready to join a martial arts studio this self guided practice is something I want to work into my program, keeping it simple with just these 5 moves for a few days and maybe adding a move or 2 every few days.
I feel that this type of mobility and athletic movement combined with the strength and conditioning from the KB's, the pure flexibility, conditioning and strength of yoga and the integrated moves of yoga/martial arts of budokon are quite a beautiful mix.
Principle wise they are one in the same. I treat the bells like a martial art as I do yoga. All are disciplines based on learning the skill and how your body relates to the moves and finding yourself within the move. The require focus, dedication, commitment and are not time intensive but movement intensive and this I enjoy.
It will be interesting to see how it plays out.
Wednesday, March 05, 2008
Clean and Press & Snatches
This is a new strategy and approach bring the 2 big moves together. I like the idea and I am curious to see how it will play out as I move through the workouts.
2kb Clean and Press
24/5/5x2 warm-up
32/5/5x5
Not a smooth as say the 24kg, but the strength is there as well as the power. I just have to learn the feel.
Next week I will do a single 40kg and the following week doubles again.
Snatch
40/3/3x4
Left side felt great but had trouble with my right side due to lack of grip strength. because of this I did not have the fluidity like I do with the 32. Again, I have not snatched this bell in a few weeks so a bit rusty.
One thing about Kbs is there is a big difference between doubles and a big difference when moving up in weight. A bit of a learning curve to say the least. But again for me the power, the snap, the strength, the technique is built in and available, just have a bit of a learning curve to bringing all together.
All I feel really strong about this day and it was great to train with my friend Tim Dymmel.
2kb Clean and Press
24/5/5x2 warm-up
32/5/5x5
Not a smooth as say the 24kg, but the strength is there as well as the power. I just have to learn the feel.
Next week I will do a single 40kg and the following week doubles again.
Snatch
40/3/3x4
Left side felt great but had trouble with my right side due to lack of grip strength. because of this I did not have the fluidity like I do with the 32. Again, I have not snatched this bell in a few weeks so a bit rusty.
One thing about Kbs is there is a big difference between doubles and a big difference when moving up in weight. A bit of a learning curve to say the least. But again for me the power, the snap, the strength, the technique is built in and available, just have a bit of a learning curve to bringing all together.
All I feel really strong about this day and it was great to train with my friend Tim Dymmel.
Tuesday, March 04, 2008
A fun little challenge
This is in response to some peoples requests. I decided I would come up with this little challenge. I have yet to do or have anyone else do but I thought I would share a fun workout idea and see what happens. Enjoy and let me know!
JOES KETTLEBELL 300 Workout Challenge
*30 total: TGU (16kg)
*50: 2 hand SWING (24 or 28kg)
*50 total: CLEAN AND PRESS (20kg)
*40 total: SNATCH (20 to 24kg)
*50 total: RENEGADE ROW (20kg)
*50: 2 hand SWING (24 or 28kg)
*30: DECK SQUAT (16 to 20 kg)
Attempt to complete as fast as possible but with great technique. As you fatigue you must stay focused on skill.
Please report your progress.
JOES KETTLEBELL 300 Workout Challenge
*30 total: TGU (16kg)
*50: 2 hand SWING (24 or 28kg)
*50 total: CLEAN AND PRESS (20kg)
*40 total: SNATCH (20 to 24kg)
*50 total: RENEGADE ROW (20kg)
*50: 2 hand SWING (24 or 28kg)
*30: DECK SQUAT (16 to 20 kg)
Attempt to complete as fast as possible but with great technique. As you fatigue you must stay focused on skill.
Please report your progress.
Monday, March 03, 2008
Squats and not much else
Well back in the squat cycle and I am really excited to be doing this lift again. It has been a month so a bit rusty. The goal is to do a squat and dl workout on Mondays. Here is how it went
Squat
297/3x4
These were great, the weight was not an issue just learning the fine art/skill of squatting as it gets heavier everything comes full circle. I am sure I will see this as I approach the 400's and more. However, went to deep on one rep and I am not sure if it was the rep or just the rust but my hammies really tightened up, not the normal tight so we called a halt to the workout and deadlift. Focused now on rolling and stretching to keep them loose.
Clubbell Shield Cast (1 arm)
10lb/10/10x2
15/10/10x2
25/8/8x2
Time to manage the body and treat it like it deserves so I can get back on it Wed, a big Clean and Press & Snatch Day.
Squat
297/3x4
These were great, the weight was not an issue just learning the fine art/skill of squatting as it gets heavier everything comes full circle. I am sure I will see this as I approach the 400's and more. However, went to deep on one rep and I am not sure if it was the rep or just the rust but my hammies really tightened up, not the normal tight so we called a halt to the workout and deadlift. Focused now on rolling and stretching to keep them loose.
Clubbell Shield Cast (1 arm)
10lb/10/10x2
15/10/10x2
25/8/8x2
Time to manage the body and treat it like it deserves so I can get back on it Wed, a big Clean and Press & Snatch Day.
Sunday, March 02, 2008
Update
I have not been adding much depth and detail to my post as of recent due to a number of other endeavors. I have recently done
*3 kettlebell seminars
*a healthy lifestyle seminar,
*redesigned and uploaded my website which I am still tinkering with (all own work, no web guy help) and on that I have written a number of articles,
*I am working on a writing project now which is a work in progress so a bit of time daily dedicated to that,
*practicing my yoga daily
*my 3 weekly kb/strength workouts,
*Beginning my transformational life coaching course, which rocks
*Getting my 7 hours of sleep
*Eating well
*Reading daily, 1 chapter of these 2 books: Thinking Bodies, Dancing Minds and Change your thoughts, Change your life)
*Training clients 6 to 7 hours a day
*practicing/living my life's practices
All this is interrelated and builds upon my foundation and my continued evolution. After this weekend things will calm as I will have no seminars to teach till the end of the month and I will have no classes to attend. The focus will be continue my daily practices and living in balance, peace and harmony. This has been an unusual time in the amount of things all happening at once and thus I have been having to work more efficiently to make to stay in balance, peace and harmony. I realize this is just a period of time and it will pass and I will be a better person because of it. I love life and I love the process and journey. I am enjoying this intense period of time and appreciating the personal growth.
Stay tuned and I wish you all balance, peace and harmony
with gratitude
Joe
*3 kettlebell seminars
*a healthy lifestyle seminar,
*redesigned and uploaded my website which I am still tinkering with (all own work, no web guy help) and on that I have written a number of articles,
*I am working on a writing project now which is a work in progress so a bit of time daily dedicated to that,
*practicing my yoga daily
*my 3 weekly kb/strength workouts,
*Beginning my transformational life coaching course, which rocks
*Getting my 7 hours of sleep
*Eating well
*Reading daily, 1 chapter of these 2 books: Thinking Bodies, Dancing Minds and Change your thoughts, Change your life)
*Training clients 6 to 7 hours a day
*practicing/living my life's practices
All this is interrelated and builds upon my foundation and my continued evolution. After this weekend things will calm as I will have no seminars to teach till the end of the month and I will have no classes to attend. The focus will be continue my daily practices and living in balance, peace and harmony. This has been an unusual time in the amount of things all happening at once and thus I have been having to work more efficiently to make to stay in balance, peace and harmony. I realize this is just a period of time and it will pass and I will be a better person because of it. I love life and I love the process and journey. I am enjoying this intense period of time and appreciating the personal growth.
Stay tuned and I wish you all balance, peace and harmony
with gratitude
Joe
Saturday, March 01, 2008
Iyengar Yoga
Another 90 minute practice today with Iyengar. I am in my life coaching program which started today and is just fantastic and such a wonderful and enlightening experience. Because of this I only had so much time to train today and I chose to do my yoga practice as I am closing in on 4 weeks + till I head to Costa Rica
Comments
*I still am not exactly sure what Iyengar Yoga is.
*Why? Because every class is different. This is true no matter what type of Yoga I practice, every class is different, every teacher of each style (thus far) is unique in their approach, every class I learn something new and every studio has its own unique identity.
*So, thus far I am truly stoked with the experience and enjoying all the different yoga classes.
Comments
*I still am not exactly sure what Iyengar Yoga is.
*Why? Because every class is different. This is true no matter what type of Yoga I practice, every class is different, every teacher of each style (thus far) is unique in their approach, every class I learn something new and every studio has its own unique identity.
*So, thus far I am truly stoked with the experience and enjoying all the different yoga classes.
Friday, February 29, 2008
Hatha Yoga
First class of the week, just been really busy so I have been doing my home practice this week. Typical home practice is about 30 minutes so it is wonderful to get into the class, spend 90 minutes, hear an instructors voice and get some personal attention to detail.... after all, I am a student of yoga and being in a classroom is essential. It is also important to build the strength and stamina required for 90 minutes of class especially since I will be this and more for 14 straight days in April.
90 minute Hatha Flow at Willow Glen Yoga.
Key points for today:
*Importance of alignment
*Importance of having the breathe lead the movement.
*Find your own pace, because not everyone has the same inhale/exhale lengths and depths.
90 minute Hatha Flow at Willow Glen Yoga.
Key points for today:
*Importance of alignment
*Importance of having the breathe lead the movement.
*Find your own pace, because not everyone has the same inhale/exhale lengths and depths.
Thursday, February 28, 2008
Active Recovery..TGU and Double Pistol
I had an unusual bit of extra time today before my class at X-Body so I decided to take advantage of it. Here is what I came up with
Turkish Get-up
24/8/8
24/6/6
24/4/4
A bit fatigued from yesterdays workloads but had enough gusto to push myself today. Felt really good and I got the heart beating and muscles feeling alive
Double Pistol (2 bells in the rack)
8kg/1/1x1
12k/1/1x1
16k/1/1x1
24k/1/1x3
This was a PR and a great balance to the single bell. Completely different move since you get no forward lean therefore keeping an upright position. I felt a different strength and balance requirement and another level of focus.
Bosu Getup Situp
50 reps straight
Turkish Get-up
24/8/8
24/6/6
24/4/4
A bit fatigued from yesterdays workloads but had enough gusto to push myself today. Felt really good and I got the heart beating and muscles feeling alive
Double Pistol (2 bells in the rack)
8kg/1/1x1
12k/1/1x1
16k/1/1x1
24k/1/1x3
This was a PR and a great balance to the single bell. Completely different move since you get no forward lean therefore keeping an upright position. I felt a different strength and balance requirement and another level of focus.
Bosu Getup Situp
50 reps straight
Wednesday, February 27, 2008
working the kinks out
Working on the kinks in the new program design. Per my conversation with Rif we are continuing with Monday squats and going to mix with deadlifts and swings at the end (assuming I am not fried). So changing some things with the Wed workout
Clean and Press
20/3/3
24/3/3
28/3/3
32/3/3
40/3/3x4
Ok, any time I touch that 40kg I am humbled. It is nver 'easy' to move and truly requires my 100% undivided attention.
Today I increased via the addition of a set which was the right call. I am not sure 4 reps was in the equation not with the technique I am working so hard to continually solidify and improve. But they went up strong today and I feel good with this progression ....another set next week
Pull-up
45lbs/3x5
this was the appropriate protocal for sets and reps today. I want to focus on pulling my chin 'way' over the bar and getting my top end strength. These went well and adding another set next week, keeping to the reps.
Great workout today and I was pleased to not be sore just a bit oof CNS fatigue from Mondays 'volume' workout
Clean and Press
20/3/3
24/3/3
28/3/3
32/3/3
40/3/3x4
Ok, any time I touch that 40kg I am humbled. It is nver 'easy' to move and truly requires my 100% undivided attention.
Today I increased via the addition of a set which was the right call. I am not sure 4 reps was in the equation not with the technique I am working so hard to continually solidify and improve. But they went up strong today and I feel good with this progression ....another set next week
Pull-up
45lbs/3x5
this was the appropriate protocal for sets and reps today. I want to focus on pulling my chin 'way' over the bar and getting my top end strength. These went well and adding another set next week, keeping to the reps.
Great workout today and I was pleased to not be sore just a bit oof CNS fatigue from Mondays 'volume' workout
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