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.

No Kettlebell Practice Today

I chose to stay up with my younger son (the only child still at home full time) and watch the college football national championship game, University of Alabama vs Clemson University (Clemson won 35-31 BOO!), so I didn't go to bed until after midnight. I also chose to have a couple bourbons neat. Consequently, even though I slept late I only got 6.5 hours sleep. I've committed to only train if I get 7 or more hours of sleep. Thus no kettlebell training today. I will try to get more steps in and also do an Original Strength reset. I got a paltry 4853 steps yesterday.

Are You Going to the Basketball Game

Went to bed around 2230. Got up around 0730 after a mediocre night's sleep. Was awake or restless a total of 58 minutes, so only got 7.75 hours sleep. But somehow I didn't start working out until 1039.
What the heck was I doing for three hours? I didn't do any chores. I just read a bit.


Performance Preparation

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
1 Set of 5 reps Kettlebell Halo w/ 25 lbs.

1 Arm Bar per side, 1 minute each w/ 20 lbs.
1 Superset of 5 reps Push-ups & Australian Pull-ups

Simple and Sinister

• Two Hand Kettlebell Swings 10 x 10 x 35 lbs
• Turkish Get Ups 5 x 1 x 25 lbs per side

It was much colder today than yesterday. Once again since I have trained eleven days in a row,  I again decided to just do my performance prep and then decide whether to do my kettlebell practice or not. I also decided to add in one superset of push ups and Australian pull ups to get in a little direct upper body work. All of that took 21:01.

And I felt good. Therefore on to kettlebells. I was in my 7th or 8th set of swings when my spouse came outside and asked me if I was still going to the Furman Univ. men's basketball game which tipped off at noon. I said yes, but it was after 1100 and the game was to tip off at 1200.

I finished my swings in normal fashion but pretty much raced through the get ups. I believe I still used good form, I just moved quickly and took minimal rest. I only took 6:25 to do the get ups. Total kettlebell practice time 17:25.

And yes, we made it to the game on time. Furman beat The Citadel 83 - 68. Go Paladins! And I got in 9042 steps yesterday.

Are You Going to Workout Today

Are you going to work out today? That's the question my wife asked me this morning. I was wavering a little bit, but she has noticed that I've been working out almost daily since 12/11/2016. Yesterday I wondered if I needed a day off. I had gotten 7.5 hours of sleep so that wasn't a reason not to train. I ate plenty yesterday so that wasn't a reason not to train either. So, after that question and as the sun blazed down bright, I decided to at least do my performance preparation and make a decision from there.

Performance Preparation

Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 5 reps left and right leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1
1 set of 5 reps Kettlebell Halo w/ 25 lbs.

1 Arm Bar per side, 1 minute each w/ 15 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 10 x 10 x 35 lbs 
• Turkish Get Ups 5 x 1 x 25 lbs per side

Did my normal prep. Felt nicely warmed up, loose and ready to go. The arm bars are starting to feel really light. I think I'll bump it up to 20 lbs. next week. Performance prep took 18:50.

Moved on to my kettlebell practice. Swings felt good. Lower back a little less tired during the final few sets. Get ups went well. Shoulders felt good. Doing better with "windshield wiping" my legs. Looking forward to moving back up to the 35 pounder for get ups. And instead of going up on weight for swings I think I'll start doing one hand swings with this same weight. Total time 20:54.

 I weighed myself on Tuesday. I had scheduled myself to weigh in on Sundays. I missed this past Sunday because it was Christmas day and I got distracted. Weighed in on Tuesday, late in the evening after eating all day and the big eating of the holiday. My weight was up 4.4 lbs from the previous week's weigh in. That was quite disappointing. But I knew some potential reasons, a big one being water retention.

My rule is to weigh in just once a week, but I that gain nagged me. The next day I was down about 2 pounds, today another 2 pounds. This really points to water retention and the time of day. I usually weigh in early in the morning and while still fasted. My goal is to be down 3 pounds from my initial weight on 12/11/2016. We'll see if I make that on Sunday.

Oh, and yesterday I got in 8537 steps which just surpassed my current daily target of 8.5K. I also listened to a very good podcast while training today. It was an interview of the guys from Mind Pump on the Total Human Optimization podcast by Onnit. After a crazy dive into "Are we living in the Matrix" they talked about things like feeling comfortable in your skin, training for health and longevity, manipulation of consumers by advertisers in the fitness industry, etc. Good stuff all around.

Cool Misty Training Day

Yesterday evening I was feeling sore. Woke up this morning after 0800 and felt good. My muscles were not sore. No aching back, hip or shoulder. A good night's sleep of at least 8 hours and a healthy amount of food yesterday evening led to the sense of well being. I was ready to train.

Performance Preparation

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
1 set of 5 reps Kettlebell Halo w/ 25 lbs.

1 Arm Bar per side, 1 minute each w/ 15 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 10 x 10 x 35 lbs
• Turkish Get Ups 5 x 1 x 25 lbs per side

It is a cool, cloudy and misty day but I still trained outside. Everything about performance prep was normal. Crawled a big circle in my father-in-law's backyard. After my performance prep I felt good enough to step up to 10 sets of swings and 5 sets of get ups as planned. A little tired the last few sets of swings but I maintained good form.

On to the get ups. These felt good. My shoulder position and stability is improving. Most notably in my troublesome right shoulder. Now that I'm up to the full number of sets I'm looking forward to increasing the weight. Despite a temperature in the mid fifties Fahrenheit I was sweating nicely, but not heavily once I complete the get ups. I feel energized and refreshed.

Woke Up Pain Free

I woke up this morning and sat up on the edge of my bed for a few minutes. I noticed something funny...NOTHING HURT! No aches! No pains! I didn't know what to think. On the one hand I was very thankful. On the other I wondered what kind of life is it when it's more unusual to wake up pain free than in pain? I believe it's the result of the exercises I've been doing faithfully 14 of the last 15 days.

I got up at 0630 to do some holiday baking. After baking two cakes and opening Christmas presents I went outside to meditate and get in my training session. Before I could start training I had to sweep up leaves and acorns again.

Performance Preparation

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
1 set of 5 reps Kettlebell Halo w/ 25 lbs.

1 Arm Bar per side, 1 minute each w/ 15 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 7 x 10 x 35 lbs
• Turkish Get Ups 4 x 1 x 25 lbs per side

The entire routine felt good. Performance prep loosened me up nicely. I was primed and ready to work. BTW, crawling can be a work out all on it's own. It really works my entire scapular region, total shoulder work. Plus it really engages the core. Good stuff all over. Total prep time today 18:21.

Did my normal kettlebell practice, two hand swings and get ups. Both movements were pretty easy. I think I'm dialing my form in on both movements. They both felt good. Total kettlebell time was 15:42.

I'm writing this many hours later, a couple of hours drive away from home at my brother-in-law's house. At the moment, after a HUGE dinner, I'm feeling tired and sore. Haven't felt sore like this in a about a week. I brought my kettlebells with me so I can train tomorrow, but I'll just see how I feel in the morning and decide then to train or not. If I do train, I'll have to decide whether I'll stick to plan and go up to 10 sets of swings and 5 sets of get ups or stay with my current 7 and 4 an extra day.

One Day Hiking Next Day Kettlebells

Yesterday afternoon my spouse, my youngest son and I drove up to Devil's Fork State Park on the shores of Lake Jocassee. We took a short 2.5 mile hike along the Bear Cove Trail. While it was a short hike there were a lot of hills to climb and descend. I think one of the climbs was at least a quarter mile long. But about half way through the 2.5 mile loop we had a great view of the lake.

We took our stuff to swim but we got started late in the day. After we got back to our starting point we ate a very late lunch. Once we were done no one was jazzed to swim so we just headed back to Greenville.

Today I slept in again. I've slept in every day of this long weekend. BTW, I was happy with my weight yesterday it had dropped all the way down to 249.4 pounds. This morning I was all the way back up to 253.0 pounds. It's got to be fluctuations in fluid retention. I've just got to keep putting in the work.

Warm up walk 0.59 miles in 11:00 for an average of 3.2 mph.

Warm up calisthenic circuits 5 reps per exercise,  (per side or direction if a unilateral type exercise) 12:17 minutes.

• Prying Goblet Squat w/ 25# kettlebell
• Lying Hip Extension
• Halo  w/ 15# kettlebell
• Flying Dog

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 5x15x35# Two Handed
• Turkish Get Ups 10x1x25# (per side)

Did Tracy Reifkind's full Workout #2. I felt good doing those sets every minute on the minute (EMOM). The fifteen reps were just enough. A good challenge but not too much. I'm going to stick with this for at least two more sessions before moving back up to Workout #3. I'll ladder up to the full 20 reps just as I did with the 15 reps the past couple of weeks.

Only took about a 1.5 minute rest after finishing the swings before starting the Turkish Get Ups. I was determined to shave a little time off of these. Still took me 20 minutes but I did manage to shave a bit off. Last time my total kettlebell times was 36:38, today was 36:07 so I did move a little more quickly through the get ups. I don't feel like I'm resting excessively but it sure would be nice to get the time for them down to 15 minutes. IIRC, Simple and Sinister calls for 10x10 swings followed by 10x1 (per side) get ups in 30 minutes with a 1 minute break between swings and get ups.

Urban League of the Upstate Sorta 5K

My daughter, Gabrielle Baker, was on the organizing committee for the Urban League of the Upstate's first annual Heart and Sole 5K. Our nuclear family all signed up to show our support. In addition my brother-in-law from Aiken and his wife as well as his daughter from Rock Hill came to Greenville to participate. A couple of my wife's friends and one of Gabby's friends joined us for the race as well

I haven't been running so I decided to just walk the 5K. They also had a 1 mile walking route planned, but walking the 5K would be no problem. Unfortunately, the biker leading the the initial group of runners and the volunteers out in the middle of the course went and sent us the wrong way! They accidentally cut off somewhere between 0.6 and 0.7 miles. It was still a fun time. 

Even though I was walking I did exercise my competitive spirit. I started out in the middle of the pack of walkers. I would pick out someone walking ahead of me and set a goal of catching them and passing them without running. I did this time and time again over the course. No walkers behind me passed me. And speaking of competition my oldest son, Isaiah at the back left of the picture, finished third overall! 

It was a nice, partly cloudy and surprisingly cool morning for the race on the beautiful campus of Furman University. We all had a good time and then went for a nice big breakfast at Stax Omega.

Another HOT HUMID Workout

Damn it was hot this afternoon when I started working out!

Right before I snapped the above picture the gauge read 100°F. And my truck was parked in the shade! Anyway I got home and got down to it. Thankfully before I got finished, clouds rolled in and the wind began to blow. Felt better but I was still so sweaty you could read the outline of words on my shirt  in the sweat stain I left where I had been supine on the concrete floor as I did getups. But I'm getting ahead of myself.

Warm Up Walk 0.64 miles in 13:00 for average speed of 2.9 mph.

Calisthenic Circuits 14:00 minutes.

• Prying Goblet Squat w/ 25# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

Dang another hardly readable picture. Guess I need darker chalk and/or brighter light.

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 10x15x35# Two Handed
• Turkish Get Ups 7x1x25# (per side)

I stepped up to Tracy's Workout #3 just as I had planned. However, I didn't do the maximum prescribed reps. I did do the full 20 minutes, but stuck at 15 reps for the last 10 sets (10 minutes). I keep trying to get my break between the swings and turkish get ups down to 1 minute but it always seems to creep up to between 1.5 and 3 minutes. Today was no exception.

Anyway, I was quite wobbly on the very first rep. My wife was sitting outside in the carport where I train drinking a glass of wine. She said something to me and I tried to respond. I think that broke my concentration. I also got a little loose on the last set. I had to correct and pack the arm holding the kettlebell back into my shoulder socket.

Oh, I forgot. my hands were so slippery with sweat during the swings that I had to keep toweling them off and toweling off the kettlebell handle. Even so, on one rep I lost my grip with my left hand as I was swing the bell up. I just turned it into sort of a one hand swing then re-gripped with both hands and finished the set. Total kettlebell time 37 minutes.

Walk for Lunch and Evening FMS Exercises

I took a walk at lunchtime. I covered 1.41 miles in 32:48 for an average speed of just 2.6 mph. Much slower than my 3.1 mph walk on Saturday evening with Laura.

This evening I did my FMS corrective exercises. I got them done in 12:48. Once again I did some extra rolling of my hip flexors after I was done with the FMS prescribed stuff. Nearly at 10K steps at the time of this writing with 9889. I'm sure I'll get the 10K before I go to bed.

Grip Failing Before the Rest of Me

Had a really good training session today. Started out by doing some yard work first. My wife was cutting bushes so I took our yard waste can over to the side of the house where she was working and filled it up with cut branches. It was somewhere in the mid 80s degrees Fahrenheit. It took about 30 minutes so I was nice and sweaty when I finished.

I started not to take a warm up walk since I had just done the yard work. But I went on took the walk. Then I proceeded with my normal warm up.

Warm Up Walk 0.69 miles in 16:41 minutes.

FMS Corrective Exercises 16:43 and Calisthenic Circuits 14:26 minutes. Total 31:09.

• Prying Goblet Squat w/ 25# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

So, the swings. I'm getting better cardiovascular fitness. The part of me that gives out first seems to be my grip. I could feel some grip fatigue after the 10th set, the set of 15 reps. By the time I finished the 15th set my grip was really about fried. But I kept going.

I think around the 17th set I paused my timer and Tracy Reifkind's video of Workout #3 and took a few extra seconds to breathe and shake my arms. Then I pressed on. I completed my final five sets at 20 reps each.

I did seven sets of Turkish Get Ups as planned. Not nearly as wobbly. At least one time my outstretched leg came up off the floor. Also, my half raised leg has a tendency to sort of collapse inward as I'm in the rolling up phase. I need to correct that. I think my hand and arm position is getting better, more solid. I finished my kettlebell work in 38:09. Three minutes better than my previous training session. I did 305 reps, which is two more than the prior session as well.

And just so you'll know that I wasn't kidding about how wet my shirt today I was wearing a shirt from the Furman Sports Medicine Center that apparently has painted on letters. After I collapsed on the ground at the end of my workout this is what I saw when I got up. You can see the mirror image of most of the words that are on the back of the shirt to the right: Discipline, Attitude, Backbone. That's some sweat for ya! BTW, I'm at 8225 steps for the day. I don't know if I'll reach 10K or not before bedtime, but I think I've put in plenty of work today.

Late Evening Walk

The day about got away from me. Looked up and it was 2030 and I hadn't been for a walk yet. Got out and got it done! Laura went with me, too, which is great because her pace is generally faster than mine and it was tonight. We walked 2.01 miles in 38:39 for an average of 3.1 mph.

Once we got home I did the corrective exercises as prescribed after the Functional Movement Screen which I did a few weeks ago. Those took about 20 minutes. Did some extra rolling of my hip flexors and calves when I was done w/ the FMS related exercises. I'm at 11K+ steps for the day.

Commitment and Consistency

My wife and oldest son went to visit Duke today and still weren't home by the time I got home. My daughter was at work. I took my youngest son to an end of school party at a nearby skating rink. I'm free! I have the house and time to myself. What did I do? Why I got my workout on of course!

Warm Up Walk 0.66 miles in 15:40 minutes.

FMS Corrective Exercises and Calisthenic Circuits 29:49 minutes.

• Prying Goblet Squat w/ 25# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11, 12, 13, 14, 15x35# Two Handed
• Kettlebell Swings 5x16, 17, 18, 19, 20x35# Two Handed
• Kettlebell Swings 5x20, 20, 18, 20, 20x35# Two Handed
• Turkish Get Ups 7x1x25# (per side)

Everything was good and going according to plan with my swings until the 17th set. I could feel my grip getting tired. Then on the 18th set my grip gave out at about 14 reps. I set the bell down for a couple of seconds then hoisted it back up and got in 4 more reps for a total of 18 w/in the allotted 30 seconds. I regrouped and imagined I was Bud Jeffries doing hundreds of swings non-stop and got a full 20 reps on the 19th set. Something threw me off between sets 19 and 20 and I ended up taking longer than a 30 second rest. Got in a full 20 on the final set.

I took about a three minute rest between swings and get ups. I think I'm gripping and positioning the bell better. My hips are more flexible, making the sweep of the extended leg easier. Did all seven sets and wasn't too wobbly. Finished the kettlebell routine in 41 minutes. Big improvement over last time when I went for 48 minutes. I even got in 4 more reps of swings clocking in at 303. BTW, this is Tracy Reifkind's Workout #3.

When I was done, my shirt was so wet it might have come out of a washing machine! But it was stinky and dusty! 

Raven Cliff Falls Hike

We decided to go on a family hike last week and picked Sunday, yesterday. We drove up to Caesar's Head to hike to Raven Cliff Falls. There are a couple of ways to go. We did the shorter route about 10 years ago when my youngest son was a toddler and I carried him a good portion of the hike in one of those baby carrier backpacks.

Anyway this time decided to go the longer route. The wife and I let the kids (22, 16 and 12) go on ahead at their pace and we went at ours. We just asked them to wait for us at the first forking of the trail so we could really decide which way to go, short or long. They waited, not too long, and we decided to go long.

Well, I thought they were going to wait for us again at the next fork, but they didn't. My wife and I ended up going on the fork the kids had not taken and descended a good ways into the valley to the Suspension Bridge over the falls. It was quite a climb back out for us as we have not been doing any hiking. We eventually got back to together at the fork where we had chosen different paths and then headed back to the car.

Round trip was over 8 miles, nearly 9, and it took us about 4.5 hours. By the way, every site I visit has different mileage numbers for the hike! That 4.5 hours was with stopping to take pictures, stopping for a snack and just looking at the beautiful scenery and wildlife.

I walked 26,987 steps or 10.01 miles yesterday! Walking trails, up and down the sides of mountains, is a lot different than walking in the neighborhood. But I should add that without the walking I've been doing and the kettlebell training I would not have been able to hike 8 or 9 miles! I also wear Vibram Five Fingers almost all of the time including yesterday when I wore my Speed XCs. The muscles in my feet and calves were ACHING today. But it was well worth it.

Getting Better on Swings

Today is my daughter's birthday. We're going out to dinner. I left work a little early so I could get in my training. BTW, I was ending a twenty-four hour fast this evening. I hadn't eaten anything since about 1400 hours yesterday. So, I actually fasted for about 27 hours. I was a little too hungry when I got home so I ate a little fresh pineapple, beef jerky and almonds. About a handful of each.

FMS Corrective Exercises and Calisthenic Circuits 30:48 minutes.

• Prying Goblet Squat w/ 15# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11, 12, 13, 14, 15x35# Two Handed
• Kettlebell Swings 5x16, 17, 18, 18, 18x35# Two Handed
• Kettlebell Swings 5x18x35# Two Handed
• Turkish Get Ups 6x1x25# (per side)

I was really slow getting going. I attribute it to ending the fast. Also, I was initially listening to some chill music. I changed the music after the FMS and the first circuit to something more upbeat. That helped get me revved up. I told myself if I'm not pumped up by the end of the warm up I'll just postpone the main part of the workout until tomorrow but I was ready!

I blazed through my twenty sets of swings. My grip was just barely hanging in there. I did 292 reps in 20 minutes today. Each set was started at the top of a minute during those twenty minutes so rest intervals were gradually decreasing. 

I managed to start my get ups after about 2.5 minutes of rest. I powered through them. I was starting to get some minor cramps in my calves and feet. BTW, I was training completely barefoot again. Got the six sets I promised myself. Also followed the plans I had laid out a couple of sessions ago for swings. This was my third attempt at Tracy Reifkind's Workout Three. Total kettlebell time 38:42. I also walked for 37:12 earlier today.

Kettlebells in the Park

My youngest son had lacrosse practice this evening. I could have relaxed in my chair and watched practice like many parents. Instead I chose to train while the boys were practicing.

Warm Up

Walk 10:00, 0.4 miles for an average of 2.4 mph.

Circuit 3 circuits 5 reps each

• Prying Goblet Squat w/ 15# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,14x35# Two Handed
• Kettlebell Swings 5x14x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

Normal warm up. After the walk the calisthenics took about 12 minutes. Then on to the main training. As noted I was doing this at the park. Footing was not even which probably is good. It was hot today, which is also good.

I upped the reps on swings like I planned. Seven more reps than last time. Then on to the get ups. The 25 pounder is feeling light. I should really go on and buy a 30 pounder. Or should I try the 35 pounder again? This was a great training session. I really felt good after it was done, as if I could have done a lot more. I think that is how it's supposed to be, finish up with a few more reps in the tank. Total kettlebell time 27 minutes.

35 Pound Turkish Get Ups

It was unseasonably cool today. I didn't get started on my training until 11:20. But I got it in!

Warm Up Walk 11:34 minutes, 0.56 miles. That's 2.9 mph.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 5x8,15,8,15,11x35# Two Handed
• Turkish Get Ups 5x1x35# (per side)

I didn't have time for a cool down walk as I had promised to take my younger son, Miles, to the local lacrosse store before my older son's lacrosse game at 2pm. I'm proud of my training today. I'm working on getting solid on Tracy Reifkind's Workout #2. I again waved the reps during the 3rd group of 5 sets and got one more rep on the final set that last time. I should have pushed and gotten 15 on that last set. Maybe next time.

After that I felt strong. The 25# kettlebell had been feeling too light on my get ups, so I decided to go for it with 35#. I did it. It really challenged me. It was a lot hard to keep my shoulders stable, particularly my right one which has been giving me some problems. But I did it! I can really feel it all across my scapular region.

30 Days of Change Day 6

30 Days of Change Day 6 was primarily an active recovery day. Nothing strenuous.

Part 1: Walk 20 minutes.

Part 2: 3 rounds of 5 reps each

Chest Expansions
Calf Raises

Pretty easy. My walk was through my father-in-law's very hilly neighborhood in Aiken, SC. My back was a little tight and my left hip was hurting, but otherwise no issues.

A WOD Full of SUCK

That's how one of the other members of Distinct Crossfit described yesterday's workout, "A WOD Full of SUCK!" I got to the box late. I went home first to make sure my son had gotten home okay from his first day on his new job! Congrats Isaiah!

Anyway, people hard already begun the warm up when I got there so I only got in two rounds of it.

Start up
3rds
20 jax
10 PVC jerk
10 jump pull ups

Strength
Strict Press
Week 2
Pull chart for loads

Oly skill
5 pressing snatch balance after every round of strict press
45/35 or lighter

Metcon
800m run
then
21-15-9
S2OH 105/75
Pull ups

Finisher
Lacrosse ball shoulders/back
Lacrosse glute
1 min banded IT stretch per
1 min band hammy per side

There were a lot of people at the 1815 class yesterday. I ended up working in on the strict press with two younger guys who are not as strong as I am. This also threw me a bit behind the class because I had to increase the weights they were using after each of their sets. My strict press was 3@110#, 3@125# and 5@140#. Coach Derrick said he thought I had three more reps in me for that max set. I could feel my low back protesting a bit which is why I stopped. I need to get a weightlifting belt that fits my currently and temporarily big gut.

The snatch balance was quite hard, first off my shoulders were tired and my heels were coming off the floor and pitching me forward. I think it was due to lack of mobility in my hips and ankles. Got to to work on those areas.

The metcon was a KILLER! Running outdoors on pavement, in the heat and humidity, going up and down even slight hills is a lot different that running indoors on a treadmill with no change of incline set up. Sunday I was able to run 1600M w/o stopping or walking at all on the treadmill. Yesterday I had to walk a two or three times to complete the 800M. Once again I was the last one back from the run by a long stretch. Oh and those young guys that I'm stronger than? They are way, way better at running, metcons and bodyweight movements than I am.

Then we were on to 3 round of Shoulder Two Over Head supersetted with Pull Ups. First round reps were 21 of each movement, 2nd round 15 reps each, 3rd round 9 reps. Remembering how a workout partner, Tyrone aka Tynado had me scale down the weight on power cleans the day before, I scaled the S2OH weight down to 95#. I can't yet do good pull ups so I did jumping pullups. I had to break the 21 and 15 rep rounds down into smaller chunks.

I'm so used to doing strict movements that I did my first round of S2OH strictly before I noticed that everyone else was doing a "push press", dipping a bit at the knees and using their legs to help get the weight up. Believe you me, I did push presses the 2nd and 3rd rounds.  I almost went unbroken on the round of 9, I had to wipe my sweaty hands after 3 reps of pull ups but I got the final 6 unbroken and I did the 9 S2OH unbroken with Coach Derrick urging me on.

I finished in 15:25. It really was a KILLER! There was one guy, older than most but I don't think he's older than me, still doing banded pull ups when I finished. Banded pull ups are harder than jumping pull ups, so I had an advantage. Plus I'm pretty sure he used the Rx weight for the S2OH.

 I didn't do the prescribed finisher. I did use a foam roller on my back and hip flexors. I also did my Prasara Yoga cool down routine. This was my fourth day in a row working out. I was feeling really beat down. I took a "Contrast Shower", which I read about on Confessions of a Crossfit Coach, in order to help speed my recovery when I got home. I also iced my back and right shoulder. By the time I had finished dinner my left hip socket was hurting so bad I could barely walk.

My doctor says the cartilage is just all rough and worn in there and there is nothing to be done about it. I'm not yet a candidate for hip replacement and hope I'll never be. The more weight I lose the less it should bother me and the only way to lose the weight is to move more and eat better and moving more just makes it hurt. So I've just got to suck it up and keep moving. However, I will be taking today off to give these aching joints a chance to settle down.

Good Grief It Has Been a Long Time!

Wow, I haven't recorded a workout in nearly a month! I haven't been doing a lot of working out to report either. I started a new job on 03/31/2014. The last couple of weeks I've been taking 5 minute breaks throughout the day, ala The Pomodoro Technique. During those breaks I've been doing either 5 pushups, 5 Turkish Get Ups or 5 Shinbox Switches.

Today, we're visiting my father-in-law. We're going to watch as many NBA Playoff games as we can. I decided to do some exercise during each commercial break of the game. Here's how it went. This is what I tweeted during the game.

• My son, Miles, and I did push ups during first break. We alternated 1 pushup, then 2 pushups, all the way up to 6 each for 6 sets, 21 total reps.
• Second break we did squats again alternating all the way from 1 rep up to 7 reps for 7 sets, 28 total reps.
• 3rd break of #NBA game Turkish Get Ups 5 left & 5 right #Exercise Miles left 2 go 2 the store w/ mom & big brother. I'm working alone now
• 4th break of #NBA game shinbox switches 10 each way, then all fours to table switch 6 each way.
• Got lazy on 5th break of #NBA game, only 10 burpees.
• 6th break of #NBAPlayoffs game 5x5 pushups with 5-10 second pause between sets. #exercise #NBA
• 7th break of the #NBAPlayoffs game was short! 10 squats pause 3 breaths 9 squats and the game was back on! #exercise #nba 
• 8th break, during halftime of #NBAPlayoffs game 10 shinbox switches, 9 all fours to table each alternating sides #exercise #nba This was a really long commercial break. I had not yet recovered when the 9th break started which was equally long.@charleshb 
• 10th break, once again only 10 burpees. I'm huffing and puffing like a steam engine! #NBAPlayoffs #nba #exercise
• Skipped #exercise during 11th break. It came too quickly after the 10th break. #NBAPlayoffs #nba
• 12th break of the 1st #NBAPlayoffs game of the day pushups 5x5 with 3-5 breaths between sets. #exercise #nba 
• Guess I'm getting tired. 2 commercials of 13th break were over before I realized I should be exercising. I'll do squats next break.
• Squats 10-9-8-7-6-5-4-3-2-1 with 3 breaths Btween sets 4 a total of 55 reps during 14th break of #NBAPlayoffs #NBA #exercise
• 15th break of #NBAPlayoffs Turkish Get Ups 1x5 R, 1x5 L #exercise #NBA 
• Missed 16th break, 17th break 10 shinbox switches, 8 all 4s-2-table each side alternating #exercise #NBAPlayoffs #NBA
• Final round of #exercise 10 burpees! #Nets beat the #Raptors in game 1 of #NBAPlayoffs #NBA Got my #workout in!

I shouldn't say "only" ten burpees. Burpees are hard and I haven't done any since my brief stint of intro classes at Swamp Rabbit Crossfit some months ago. What I called "all-4s-2-table" is a variation of the Thoracic Bridge as demonstrated in this video. I went further than in the video an put my free hand down behind me and raised my hips fully.

I had read and heard the recommendation to do exercise during commercial breaks many times. It was even a recent Lifehacker article. I should actually do it more often. I need to get back to my basics routine of pull ups, push ups, and squats starting on Monday.