August 17 - Another wonderful workout! I was supposed to workout yesterday (and then again Tues evening), but after a long day on the job, and more intestinal issues (i.e. gas), I decided to focus on some much needed writing last night, instead. This shifted my workout schedule for the week, but it's easily adjustable.
I woke up this morning a bit depressed and discouraged, having missed my KB last night, and still not losing any more weight, but then I thought about the workout I would be doing this evening and it cheered me up. In addition, I continued my reading of Dr Peter Roy's book, "Perfect Body Made Simple" (I highly recommend it!), and by coincidence I was on the chapter which says that scales and our "weight" do not really mean much when it comes to measuring one's progress in this program. So that made me feel even better. I could hardly concentrate on work today, while anticipating the glorious 40 mins of KB to come this evening. Truly bizarre! I have never looked forward to working out this much in my entire life. It's a miracle!
Since my heart rate seems well under control this week, I decided to jump to the 12lb for almost the entire time. It went brilliantly! HR never went over 168, and usually stayed around 158, which means I could still pump it up even more next week. Awesome!! I'm still slow paced on round 8, but managed to get through it with 12lb bell. Woohoo! Of course, that left me really pushing it with the Tactical Lunges, even with the 9lb. Ugh! My legs could barely push me up after final lunge. I dropped to the floor in a crumbled heap. But then back up for crushes after the minute break and all was well to the end. It seems my recovery time between rounds is astonishingly good. I just need to continue working on supporting my lower back during all the squat rounds, as it still gets a bit achy.
I'm using less and less break time in between rounds. I don't know if that's good or bad, but I want to keep my HR up to a fairly consistent level for the full 40 mins (or however long it takes me now). To do that, I gave my legs and lower back a quick rest, when needed, and then on to the next round. After rounds 1-4 I didn't take any breaks at all. Then after the intense hump of rounds 6-9 (taking full 1 min breaks between them), I took 30 sec breaks in between 10-13. Seemed to work well enough.
I find it fascinating that the Bonus Snatch Test is one of my favorite parts of the workout. I'm all limber, yet muscles full engaged, back strong, butt clenched, legs revitalized... I actually catch a second wind during it, so by the time I'm done, I feel like a million bucks, with energy to spare! I have never experienced that in any other workout regime, which just goes to show how amazingly well designed Anthony's program is. Outstanding!!
1. Swings – 12lb
2. Cleans – 12lb
3. One Arm Chest Press – 12lb (need 15lb)
4. Squats/Sumo Dead Lifts – 12lb
5. One Leg Dead Lifts – 12lb
6. Windmill/Overhead Squat – 12lb
7. Clean & Press – 12lb
8. High Pull & Squat (w/ flip) – 12LB
9. Tactical Lunges – 9lb (OMG! DED!!)
10. Triple Crush – 12lb (need 15lb)
11. Figure 8 to Static Hold – 12lb
12. Seated Press – 12lb
13. One Arm Rows – 9lb (will do 12lb next time)
14. Abs – 12lb
Bonus – snatch test – 12lb
Fourth Week measurement update: After 4 weeks of doing the full KB workout I have lost a total of... drum roll......... 6 ¾ inches and 5 lbs!! Woohoo!! Now that I'm reading Dr Roy's book, I will be measuring body fat reduction too, so look for that at the end of my second month.
Spread the KB Love!!
~SaM
Monday, August 17, 2009
Week 5 pt 2
Saturday, August 15, 2009
Week 5 pt 1
August 12 – I did a very bad thing!! I waited too long to workout this morning. Actually, it ended up being almost noon before I started my workout. I had gotten up around 8am, got busy working on some things, didn't eat anything, and had very little water. I wasn't really hungry, so I thought I would be ok. But half way through my workout (yep, you guessed it, during rounds 8 & 9) I suddenly developed abdominal cramps. I stopped the workout, drank the rest of my glass of water (which I normally sip throughout the workout) and curled up on the floor to see if it would subside. It did within a minute or so, at which point I went and got another full glass of water. After drinking the whole thing, I filled it up again, then made a quick protein shake. I continued my workout, uneventfully, while sipping water and the shake periodically. The moral of the story: Don't work out when your dehydrated!!
Other than that, I got through everything at a good solid pace, with my HR staying quite steadily at the mid to top of my zone. For the past two workouts, these are the KBs I've been using per round:
1. Swings – 12lb
2. Cleans – 12lb
3. 1 Arm Chest Press – 12lb
4. Squats/Sumo Dead Lifts – 9lb
5. 1 Leg Dead Lifts – 9lb
6. Windmill/Overhead Squat – 9lb
7. Clean & Press – 12lb
8. High Pull & Squat - 9lb
9. Tactical Lunges – 9lb
10. Triple Crush – 12lb
11. Figure 8 to Static Hold – 9lb
12. Seated Press – 12lb
13. 1 Arm Rows – 9lb
14. Abs – 9lb
Bonus – snatch test – 9lb
August 14 – Had another cramping experience this morning while working out. I woke up around 8am and started my workout about 15-20 min later, after drinking some water. By the end of round 6 I was having abdominal cramps again. I stopped the workout, drank some more water, fixed a protein shake, and tried laying down in hopes that it would subside like last time, but it didn't. I went to the bathroom a couple times and finally the cramps went away. Theory #2: In changing my diet, drinking more water, taking supplements, and basically detoxifying my system over the past two weeks, it's been a bit of a strain to my system, especially in the digestive area.
I didn't finish the workout, as I had to clean up, get to my chiropractic appointment, and then get to work. I told my Dr. about my digestive problems, and he agreed with me. Too many changes in diet and exercise can shock the system, especially when it's been used to bad food and no exercise for so long. He gave me a bag of Chlorella tablets, telling me to take several ever morning with food, and the natural algae will help to slowly cleanse and regulate my system, lessening the overwhelming nature of what I'm doing. I took some when I got to work and stayed in tuned to my body and what it needed throughout the day.
This evening, when I got home from work, I felt more than ready to do my full workout. It went great! I got through all rounds completely, no cramping, even used the 12lb during a few more rounds, while my HR stayed in my mid range, if not a bit low at times, through out. I can feel my legs and back getting stronger, though still struggling in 8 & 9, but ever improving. I'm a bit concerned about my heavy breathing; theorizing that it's my allergies. I live with 2 cats (my sister's), and I'm not exactly the best housekeeper. So sweeping and dusting on a more regular basis, plus the purchase of an air purifying will hopefully do the trick. We'll see.
KBs for today:
1. Swings – 12lb
2. Cleans – 12lb
3. 1 Arm Chest Press – 12lb
4. Squats/Sumo Dead Lifts – 12lb
5. 1 Leg Dead Lifts – 12lb
6. Windmill/Overhead Squat – 9lb
7. Clean & Press – 12lb
8. High Pull & Squat - 9lb
9. Tactical Lunges – 9lb
10. Triple Crush – 12lb
11. Figure 8 to Static Hold – 9lb
12. Seated Press – 12lb
13. 1 Arm Rows – 9lb
14. Abs – 9lb
Bonus – snatch test – 9lb
Other than that, I got through everything at a good solid pace, with my HR staying quite steadily at the mid to top of my zone. For the past two workouts, these are the KBs I've been using per round:
1. Swings – 12lb
2. Cleans – 12lb
3. 1 Arm Chest Press – 12lb
4. Squats/Sumo Dead Lifts – 9lb
5. 1 Leg Dead Lifts – 9lb
6. Windmill/Overhead Squat – 9lb
7. Clean & Press – 12lb
8. High Pull & Squat - 9lb
9. Tactical Lunges – 9lb
10. Triple Crush – 12lb
11. Figure 8 to Static Hold – 9lb
12. Seated Press – 12lb
13. 1 Arm Rows – 9lb
14. Abs – 9lb
Bonus – snatch test – 9lb
August 14 – Had another cramping experience this morning while working out. I woke up around 8am and started my workout about 15-20 min later, after drinking some water. By the end of round 6 I was having abdominal cramps again. I stopped the workout, drank some more water, fixed a protein shake, and tried laying down in hopes that it would subside like last time, but it didn't. I went to the bathroom a couple times and finally the cramps went away. Theory #2: In changing my diet, drinking more water, taking supplements, and basically detoxifying my system over the past two weeks, it's been a bit of a strain to my system, especially in the digestive area.
I didn't finish the workout, as I had to clean up, get to my chiropractic appointment, and then get to work. I told my Dr. about my digestive problems, and he agreed with me. Too many changes in diet and exercise can shock the system, especially when it's been used to bad food and no exercise for so long. He gave me a bag of Chlorella tablets, telling me to take several ever morning with food, and the natural algae will help to slowly cleanse and regulate my system, lessening the overwhelming nature of what I'm doing. I took some when I got to work and stayed in tuned to my body and what it needed throughout the day.
This evening, when I got home from work, I felt more than ready to do my full workout. It went great! I got through all rounds completely, no cramping, even used the 12lb during a few more rounds, while my HR stayed in my mid range, if not a bit low at times, through out. I can feel my legs and back getting stronger, though still struggling in 8 & 9, but ever improving. I'm a bit concerned about my heavy breathing; theorizing that it's my allergies. I live with 2 cats (my sister's), and I'm not exactly the best housekeeper. So sweeping and dusting on a more regular basis, plus the purchase of an air purifying will hopefully do the trick. We'll see.
KBs for today:
1. Swings – 12lb
2. Cleans – 12lb
3. 1 Arm Chest Press – 12lb
4. Squats/Sumo Dead Lifts – 12lb
5. 1 Leg Dead Lifts – 12lb
6. Windmill/Overhead Squat – 9lb
7. Clean & Press – 12lb
8. High Pull & Squat - 9lb
9. Tactical Lunges – 9lb
10. Triple Crush – 12lb
11. Figure 8 to Static Hold – 9lb
12. Seated Press – 12lb
13. 1 Arm Rows – 9lb
14. Abs – 9lb
Bonus – snatch test – 9lb
Thursday, August 13, 2009
A message from Beth Chamberlin
I received this email from Beth Chamberlin today, after I asked her what makes a great KB program and what makes a KB program not so good. Ultimately, I wanted to share with my readers what makes her and Anthony's program unique.
She said, "the reason I only advocate the DVD’s that Anthony (Art of Strength) or Anthony and I put out is... First, not only are Anthony’s workouts designed to be the most effective and efficient workouts out there, they are also designed to be safe. It is Anthony’s coaching that chiropractors, physical therapists and professional sports team’s strength and conditioning coaches turn to... if people are going to try kettlebell training, I want them to use their time wisely and also use it safely.
[Secondly], Anthony’s work is the only work I will stand behind because it is the only workouts I do. I don’t use any other kb trainers work out there, so I cannot guarantee the results. Will those other workouts bulk you up? Possibly, Anthony’s work will not because it is all about shaping a long lean muscle. Will those other kb workouts burn as much fat as quickly? Many do not because Anthony designed his programs specifically to utilize the findings for what works when it comes to fat burning and muscle building.
There are, unfortunately, some people out there who have put out kb dvd’s that are just using them as if the kb was a regular free weight. In that case, what is the point. There are people out there who have no training in kb work who just want to get in on the wave. (Anthony was in Sweden studying this for 5 yrs before studying here with Paval.) Additionally, there are people out there who have just taken from Anthony’s hard work and called it their own. "
Suffice it to say, I agree with and support what Beth said. Therefore, I can only recommend the dvd's made by Anthony and Beth. Safety, efficiency and effectiveness are the keys to success and their work and experience proves it.
Blessings!
~S
She said, "the reason I only advocate the DVD’s that Anthony (Art of Strength) or Anthony and I put out is... First, not only are Anthony’s workouts designed to be the most effective and efficient workouts out there, they are also designed to be safe. It is Anthony’s coaching that chiropractors, physical therapists and professional sports team’s strength and conditioning coaches turn to... if people are going to try kettlebell training, I want them to use their time wisely and also use it safely.
[Secondly], Anthony’s work is the only work I will stand behind because it is the only workouts I do. I don’t use any other kb trainers work out there, so I cannot guarantee the results. Will those other workouts bulk you up? Possibly, Anthony’s work will not because it is all about shaping a long lean muscle. Will those other kb workouts burn as much fat as quickly? Many do not because Anthony designed his programs specifically to utilize the findings for what works when it comes to fat burning and muscle building.
There are, unfortunately, some people out there who have put out kb dvd’s that are just using them as if the kb was a regular free weight. In that case, what is the point. There are people out there who have no training in kb work who just want to get in on the wave. (Anthony was in Sweden studying this for 5 yrs before studying here with Paval.) Additionally, there are people out there who have just taken from Anthony’s hard work and called it their own. "
Suffice it to say, I agree with and support what Beth said. Therefore, I can only recommend the dvd's made by Anthony and Beth. Safety, efficiency and effectiveness are the keys to success and their work and experience proves it.
Blessings!
~S
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