Ripped a Callus

So, I've developed a callus in a weird spot on my left middle finger from doing kettlebell training. Today despite the liberal use of chalk I ripped it. At least it didn't bleed.

Warm Up Original Strength Reset
Cross Crawl - 20 per side
Crocodile Breathing - 2 minutes
Head Nods - 20 reps
Rolling - 4 reps left and right first leading w/ arms then legs
Rocking - 20 reps
Crawling - 3 minutes
Wide Leg Founder 1

Simple and Sinister
Two Hand Kettlebell Swings 10 x 10 x 53 lbs
Turkish Get Ups 5 x 1 x 44, 44, 53, 53, 44 lbs per side

I didn't start my training until 1800 hours! I don't know why I goofed around so much. I moved quickly through my warm up as I thought it was going to rain and chase me inside again. Warm up took 1308.

I was supposed to do my heavy session yesterday but I slept less than 7 hours so I had to wait until today. Swings were pretty easy. I need to pay attention to my form as I felt like I was involving my low back too much. I reduced the rest between sets of swings from 30 seconds to 25 seconds. Closing in on that 1:1 work to rest ratio as it takes about 15 seconds to do a set of 10 swings.

Get ups felt good. I upped the weight to 53 lbs for the 3rd and 4th sets then dropped back down to the 44 for the final set. I could have done the final set with 53 but didn't want to over do it. Total kettlebell time was 16:56 which was 8 seconds slower than last time. I was breathing super hard when I finished, and sweating like a pig. I laid out on the floor for a couple of minutes but then I was back to feeling great and smiling!

After Work Medium Simple and Sinister

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• One Hand Kettlebell Swings 10 x 10 x 44 lbs 
• Turkish Get Ups 5 x 1 x 35 lbs per side

It was hot out here in the carport. I didn't train this morning as I had an early appointment to get my Toyota Sequoia serviced. Furthermore I didn't get up early enough to train prior to the appointment. But I am determined to really get solid on my Tuesday, Wednesday, Friday, Saturday, Sunday training schedule. So, hot or not, I trained.

Warm up was as usual. Nothing special. I did concentrate on really stretching out my hips when I was rolling leading with the legs. Took 17:09 today.

The one hand swings really challenge me to stay square. I think my spinal erectors work extra hard to keep me from rotating. It is quite challenging. The get ups with the 35 are pretty easy. Maybe I should try some get ups with the 53 on my heavy day, 44 on my medium day and 35 on my light day. I think I'll give that 53 a try on a couple of sets of get ups on Friday, my next heavy day. Total kettlebell time 16:48, which was just 7 seconds faster than my last medium day and was 5 seconds faster than yesterday's light session.

Hot Light Simple and Sinister

It was hot this morning. Very humid and well above 80°F even before 0800 this morning when I started.

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 44 lbs
• Turkish Get Ups 5 x 1 x 25 lbs per side

Warm up took 15:20. I crawled a much longer distance in my normal three minutes. I might start upping that towards four minutes. I had a good sweat going by the time I was done with my warm up.

Today was a light weight kettlebell workout. Went pretty fast. I did everything with good form. Feel good. Took 16:53 which was about a minute and a quarter faster than my last light session. 

My resting pulse was 70 this morning! I've been getting a lot of sleep the last few weeks and I didn't have a beer or any alcoholic beverage last night. I also didn't train yesterday. I won't have an adult beverage tonight. It will be interesting to see what my pulse is in the morning.

Chased Inside by the Rain

I didn't take time to post my training results from yesterday. I didn't start my session until late in the afternoon. Almost as soon as I got started a thunderstorm started up and chased me inside for my first indoor training session in many months. And it was almost as hot inside, even using a fan inside like I did outside.

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 53 lbs 
• Turkish Get Ups 5 x 1 x 44 lbs per side

I did all of my warm up outside except for crawling and the founder. By that time it was raining too hard so I had to stop and take the equipment I needed indoors to finish my training. So the total measured time of my warm up was 16:13 but it was probably spread over 25 minutes realistically. 

Nice kettlebell work. Focused on good form. But for some reason my low back started getting tired during last 4 sets of swings. Arm holding the kettlebell was occasionally wobbly on getups. Was able to stabilize. Total kettlebell time 17:13, just a little slower than the previous day's.  My hips, glutes and hamstrings were quite sore during the evening. My back muscles felt well worked.

Medium Weight Kettlebell Practice

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• One Hand Kettlebell Swings 10 x 10 x 44 lbs 
• Turkish Get Ups 5 x 1 x 35 lbs per side

I didn't get started until late in the morning, 1025. Original strength stuff was good. Crawling was tough as usual, hot sweaty work. However, once I was done I was warmed up, loose and ready to go. Warm ups took 16:59.

Used medium weights for my kettlbell training today. Also, reduced rest between sets of swings from 35 to 30 seconds. Paring down to 15 seconds rest eventually. It's still stuff to keep square and stable with one hand swings even using the 44 instead of the 53. Tried to remember to hinge my hips at the last second on the down swing.

Get ups with the 35 are pretty easy. Concentrated on good form, keeping the extended leg down, windshield wiping the down leg, hinging at the hip, keeping shoulders packed, wrist straight, arm straight. My hips, glutes and hamstrings are sore for real. Total kettlebell time 16:55.

Fast Light Simple and Sinister

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 44 lbs
• Turkish Get Ups 5 x 1 x 25 lbs per side

Nice warm up. Concentrated on the stretch of my hips while rolling. It was hot. Crawling had me sweating profusely. Warm up took 16:40.

Today was a light day in the Heavy-Light-Medium mini cycle. Felt good even though it was hot out. Not much to say. I think this approach will allow me to get in more training days without injury and without overtraining. Kettlebells took 18:09 today. Almost 40 seconds faster than last time.

Another Training Day

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 53 lbs
• Turkish Get Ups 5 x 1 x 44 lbs per side

Normal warmup, it took 15:44. This was a heavy day for kettlebell training. Felt good. Took 18:45 over a minute more than yesterday. I may have done an extra set of getups but I can't be sure. I need to go back to marking my sets on the ground with chalk. Then had to hurry off to a dermatology appointment.

Medium Simple and Sinister on a Cool July Morning

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• One Hand Kettlebell Swings 10 x 10 x 44 lbs 
• Turkish Get Ups 5 x 1 x 35 lbs per side

Normal warm up which took 15:39. Did my current medium kettlebell routine, one arm swings with the 44 and get ups with the 35. Odd numbered sets (1, 3, 5, 7, 9) were done with the left hand, even numbered sets (2, 4, 6, 8, 10) with the right hand. It is a challenge to stay square as the sets go on. I think about 7 or 8 I could feel my spinal erectors getting tired but not hurting per say. Get ups were pretty easy. Kettlebell time was 17:30, which was just 10 seconds slower than Sunday. It was a nice morning, overcast and between 70°F and 75°F.

Very Light Simple and Sinister

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 44 lbs
• Turkish Get Ups 5 x 1 x 25 lbs per side

It is a warm 93°F and feels like 93°F which feels a little cooler than yesterday's 97°F heat index.. Normal warm up. I know I keep saying it but crawling is work! The warm up took 15:14.

Decided to follow a heavy -> light -> medium type cycle with my training. I did heavy, for me, yesterday. Today I did light. I really concentrated on form. I also tried to accelerate the bell down on swings. It all felt good. Ketttlebell time was 17:20. Tomorrow is a day off from kettlebells, it will be a day of Original Strength and Tai Chi. Tuesday I'll go with a medium, for me, session which will be one hand swings with the 44 and get ups with the 35.

Fasted Kettlebell Practice

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 53 lbs
• Turkish Get Ups 5 x 1 x 44 lbs per side

I didn't start training until mid-afternoon. I hadn't eaten anything. Only had black coffee and water. It was hot, 92°F but felt like 97°F due to 41% humidity. I felt like I was a little slow but as it turned out I wasn't too bad.

Normal warm up. It was quite hot while I was crawling in the yard. I was sweating profusely. I'm still amazed how much the core is engaged during crawling. Warm up took 14:36.

I did what I'm going to call my "heavy" workout for a few weeks. Felt good. Nothing special to report. It took 18:12. I was very hot and super sweaty by the time I finished.

Light Kettlebell Practice

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 44 lbs
• Turkish Get Ups 5 x 1 x 44 lbs per side

Normal OS reset warm up plus the founder which took 17:23. I decided to go with a lighter kettlebell session. Accomplished this by doing two hand swings with the 44 lb kettlebell. Could have made it really light by using a lighter bell for get ups, too. I'll think about this a little more before my next set of training sessions. Kettlebell practice took 18:19. 

Really focused on not hingeing the hips until the last possible second on the downswing. Also squeezed glutes and abs hard at the top. On getups I focused on keeping my extended leg on the ground during the roll up. I did this by pushing through the heel. Noticed the last couple of sets as fatigue set in my leg was wiggling up a little. Anyway, practice, practice, practice!

Hot Morning Kettlebell Practice

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 4 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 53 lbs
• Turkish Get Ups 5 x 1 x 44 lbs per side

Repeated same training as yesterday. The warm up took 18:02. While I was doing swings I screwed up my timer and had to reset after about three sets. What I should have done was just start over again a but I kinda' waited out my timer which of course let my heart rate fall. Kettlebell practice took about 19:24. It was really hot, over 80 degrees Fahrenheit before 0900.

July 4th Simple and Sinister

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 10 x 10 x 53 lbs
• Turkish Get Ups 5 x 1 x 44 lbs per side

I didn't train yesterday. Just didn't feel like it. Now I'll train three days in a row, take one off and then train three more. Normal warm up. I think I'll revisit Pressing Reset and maybe start using some more advanced versions of rolling, rocking and crawling. Warm up took 17:00.

I decided to do 10 sets of two hand swings with the 53 lb. bell today instead of my previous combination of two and one hand swings. Stuck with the same reps, sets and weight for the get ups. I didn't make it through get ups quite as quickly as last time.  It's hot out here but it feels good to exercise and sweat outside.

Late Evening Kettlebell Practice

Slept in a little this morning. Then attended my son's final performances at the SCGAH summer Discovery Program. The loaded his stuff, came home and packed him up again to go to the beach with some friends. After that my wife and I had a very nice lunch at the Yard House. We then came home and took a long nap!

I didn't train yesterday as I only slept about 6.25 hours the night before. Made myself a promise train only if I get at least 7 hours of sleep the night before a planned training session. So, I was determined to get my practice on tonight.

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 2.5 minutes

Wide Leg Founder 1

Simple and Sinister 

• One Hand Kettlebell Swings 10 x 10 x 44 lbs
• Turkish Get Ups 5 x 1 x 44 lbs per side

Warm up took 14:31. Felt good. Nice to get moving after a couple of sedentary days. I did the swings one handed, doing all 10 reps of a set with one hand then using the other hand for the next set. I decided to stay with 44 lbs as I just didn't feel all that strong tonight. Despite not feeling that strong I didn't use a lighter weight for get ups, stuck with the 44. Took me 17:34 to complete my kettlebell practice. Not as fast as last session but good considering the late hour, started the kettlebell section at 2146.