Kayaking and Kettlebells

Got up a little later this morning. Did my morning mobility routine. Then after breakfast we went kayaking on Shem Creek. When we started out I quickly realized just how pre-exhausted my hands, forearms and shoulders were from my daily kettlebell routine. But once I got going, got warmed up everything felt okay. We spent about two hours on the water. It was fun. We saw lots of water birds and a dolphin. Unfortunately we didn't see any manatees this time. I drank about 1.2 liters of water while we were out.

After we got back to the beach house I drank a couple of small Gatorades and more water and headed to the beach carrying my kettlebell, a chair, towel and my string bag w/ a book and my electronics.

It was early afternoon and getting hotter but there was still some good cloud cover. After sitting and watching the waves for a while I got started with my Original Strength warm up and kettlebell practice.

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 - 40 reps
• Crawling - 3 minutes

Simple and Sinister

• One Hand Kettlebell Swings  L, R, L, R, L, R x 10 x 44 lbs
• Turkish Get Ups L, R, L, R, L, R x 1 x 44 lbs

Finisher

• Waiter Walk - Rack Carry - Suitcase Carry 30 secs, 30 secs, 1 minute, rest 30 secs, repeat series w/ other hand

I did my warm up. Felt good. Of course I was covered in sand by the time I was done rolling and crawling. Nobody came up and asked me what I was doing like they did on Tuesday, though of course I drew funny looks. Total warm up time was 12:46.

Today was a 60% Simple and Sinister day. I decided to do all my swings today one handed. It worked well even though my arms, shoulders and lats had been worked thoroughly by the kayaking. In fact the swings felt really good. Screwed my feet into the sand and no hip or knee pain. The getups we solid. No wobbling, no stumbling, no slipping even though I was in the sand. After I completed the getups, I was so hot and sand covered that I stopped my timer and went into the ocean for a few minutes. Total time was 12:41.

After I got out of the water, I dried off and sat and watched people and waves for a few minutes. Then I did my loaded carries. I started with my left hand and walked away from my chair for 30 seconds in the waiter position, dropped down to front rack for 30 seconds, then suitcase carry for 60 seconds. I rested for 30 seconds, picked up the bell with my right hand then walked back to my chair using the same sequence of positions. I sat and rested for about 2 minutes or so, then did another series left hand then right hand. I didn't make it quite as far down the beach the second time, but I was close. Total time for the carrying was about 11 minutes.

Then I jumped back into the water! The water was nice. The tide was way out, the waves were gentle. I just floated and swam and floated and swam. Wonderful way to end my training.