Original Strength

Decided to just do my Original Strength routine plus a couple more exercises that make up my normal performance preparation. My hip hurts less today, but figured I should give it another day to cool down.

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/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

1 Arm Bar per side, 1 minute each w/ 25 lbs.

The Best Intentions

Last time I worked out I was getting over what felt like a mild case of the flu. But I got back at it too soon and really got the flu. It has taken me a month to really feel like training again. Today I intended to do my normal warm up and then Simple and Sinister.

But first I needed to sweep out the carport. By the time I finished that simple task my hip was hurting. I decided to just do my performance preparation then decide whether I should continue with my kettlebell practice or not.

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/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

1 Arm Bar per side, 1 minute each w/ 25 lbs.

After I finished the above prep my hip was still hurting, maybe even a little more than before I began warming up. So, discretion being the better part of valor, I did not go forward with the kettlebell practice. I'll try again tomorrow.

Midday Training

Got started late today. Didn't have to work so it was fine. It is super warm, 73F, for February 20th. After I finished crawling I took off my sweat pants, sock and shoes. I just put on sweatpants on warm days because crawling in the grass bare legged makes my legs itch now. I guess we all change as we age.

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/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

2 Tri-sets of the following, 5 reps each

• Kettlebell Halo w/ 25 lbs.
• Assisted Air Squats 
• Hip Bridge

1 Arm Bar per side, 1 minute each w/ 25 lbs.

Simple and Sinister

• One Hand Kettlebell Swings R, L x 10 x 35 lbs
• One Hand Kettlebell Swings R, L, R, L, R, L x 10 x 44 lbs
• One Hand Kettlebell Swings R, L x 10 x 35 lbs
• Turkish Get Ups R, L, R, L x 1 x 35 lbs
• Turkish Get Ups R, L, R, L x 1 x 44 lbs L, R
• Turkish Get Ups R, L x 1 x 35 lbs L, R

Added a couple of moves into performance preparation. Tacked on some squats and hip bridges after the kettlebell halo which is pretty much the prescribed warm up in Kettlebell Simple and Sinister. Felt good all around. Total prep time 23:53.

On to the main kettlebell work. Same sets and reps as yesterday. On the next to last rep of the seventh set swings I lost focus, let me torso get loose and felt a weird sort'a wrench and popping sensation in my mid-back. Wasn't really painful just weird. Made me re-focus and tighten back up for sure.

Getups were good. Felt stronger and more fluid holding the bell in my right hand, even with the 44 lb bell. I'll stay with this same sets, reps and weights combination for a few more days and get really solid before increasing the number of getups sets with the 44. Total kettlebell time 20:37. Only got in 6,821 steps yesterday.

Warm Sunny Day Training

I had been feeling flu-like symptoms most of the last week or so and thus didn't train. Feeling good today. Also, it is warm (64F) and sunny outside! Always a big plus since I train outdoors.

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/ 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/ 25 lbs.

Simple and Sinister

• One Hand Kettlebell Swings L, R x 10 x 35 lbs
• One Hand Kettlebell Swings L, R, L, R, L, R x 10 x 44 lbs
• One Hand Kettlebell Swings L, R x 10 x 35 lbs
• Turkish Get Ups L, R, L, R x 1 x 35 lbs
• Turkish Get Ups L, R, L, R x 1 x 44 lbs L, R
• Turkish Get Ups L, R x 1 x 35 lbs L, R

Took up where I left off about 9 days ago. Same routine, reps, sets and weights. Felt good. I was glad to get back to training. Don't have a lot to say about it. I got it done. Performance prep took 18:20 and kettlebell time was 20:17. Only got in 3,463 steps yesterday.

Pleasant Afternoon Simple and Sinister

Had an 0800 meeting this morning. Hoped to train right after that as I joined the webex from home
despite it being 30F outside. However, a colleague did some maintenance on the software we run as SaaS for customers last night and there was some fall out that kept me busy for a while after the meeting. I didn't get to training until 1406.

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/ 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/ 25 lbs.

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Simple and Sinister

• One Hand Kettlebell Swings L, R x 10 x 35 lbs
• One Hand Kettlebell Swings L, R, L, R, L, R x 10 x 44 lbs
• One Hand Kettlebell Swings L, R x 10 x 35 lbs
• Turkish Get Ups L, R, L, R x 1 x 35 lbs
• Turkish Get Ups L, R, L, R x 1 x 44 lbs L, R
• Turkish Get Ups L, R x 1 x 35 lbs L, R

It was warmer by the time I got started, probably around 50F with a light breeze. Did my performance prep including some direct ab work that I haven't done for nine days. Was nice and warmed up and ready to hit the main training after prepping for 23:44.

Did two more sets of swings with the 44lb bell. Felt good. In fact it felt easy. I can probably do another two sets at 44lbs but I'll be patient and stay with this set and weight scheme for a couple more sessions. My right arm is still a little shaky holding the 44lb bell on get ups. No increase in sets w/ the 44 for this movement yet. I'll just stay here until I'm solid. Total kettlebell time 20:55. I got in 9324 steps yesterday.

Outdoor Training

It's nice to train outdoors, you get plenty of fresh air and sunshine, usually. However, it has rained the last two evenings which makes crawling in the grass less fun. At least the carport was dry so I could do other stuff without getting wet or falling and busting my ass.

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/ 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/ 25 lbs.

Simple and Sinister

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

I don't know why I didn't workout yesterday except that I went to be late and got up late. Oh, it was really wet in the carport, too. Anyway, I slowed around this morning and had to make my training time short so I only meditated for 5 minutes instead of 10. I also didn't do my planned direct ab work again. Performance prep went fine. Total prep time was 20:17 which was nearly 2 minute longer than Tuesday! I don't know why since I was trying to hurry and I did the exact same movements.

Started my swings with my right hand today. I actually felt strong with the 44lb bell. I could have done a couple more sets at that weight. I think I'll move up on my next training day. I didn't go up today since I didn't train yesterday.

Get ups with the 44 felt better but I don't think I'm ready to do anymore sets at that weight yet. I wasn't wobbly and didn't tweak anything but still. I want to be really solid and easy with the weight before I add more sets with it. Total kettlebell time 19:57. I only got 6517 steps yesterday despite volunteering at the varsity lacrosse scrimmage.

Warm Morning Simple and Sinister

I took Sunday off. After four straight days of training I just wasn't feeling it. Took yesterday off as I got only 6.25 hours of sleep. Got 8.5 hours of sleep last night. And even though I got up later than planned, though still early, I got in my training before heading to the office. I plan on volunteering on the sideline  for Eastside High's boy's lacrosse scrimmage against Clover High tonight so there was no other time for me 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/ 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/ 25 lbs.

Simple and Sinister

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

I had intended to include some direct ab work in today's performance prep but since I was short on time I didn't do it. Prep was good. Nothing new or special. Total prep time 18:21.

Kettlebell practice was good. My right shoulder is still a little bit tweaked from Saturday's training session. I felt it a little on swings, focused on keeping my shoulders packed and retracted. Could feel it a little more on the get ups. But overall it was fine. Total kettlebell town 20:43. Total steps yesterday 7113, 6614 on Sunday, and 10993 on Saturday. Check out the sweat angel, produced even though the temperature was only in the mid 50s Fahrenheit!

Twenty-Nine Degrees Fahrenheit Kettlebell Practice

Heard of Hot Yoga, like ninety degrees? This was the opposite! It was cold and windy this morning! Twenty-nine degrees Fahrenheit to be exact. Not sure what the wind chill was. Cold enough for me to go back inside and put on a third shirt under my sweatshirt. Cold enough to make me wish I had taken time to put on a second pair of Injinji toe socks under my Vibram FiveFingers.

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/ 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/ 25 lbs.

Simple and Sinister

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

Nice warm up. The rolling, rocking and crawling get my blood pumping. Get the sweat going. I purposely went to the sunniest part of the yard to crawl to get some extra heat going. Rest of the performance prep was as usual. Getting stronger w/ the arm bar. Wonder if I should add a 2nd set of the kettlebell halo? Total prep time 19:51.

Main part of kettlebell practice was as per usual. Sticking with same weights, reps and sets as the last few days.  I did almost lose one of my heavier get ups with the bell in my right hand. I was out of position and got a little of balance. But I recovered. My shoulder didn't like that too much but no serious injury. Did better on the following sets. Total kettlebell time 20:12. Only got in 8233 steps yesterday. If I had realized I was so close I would have pushed to get the 9k goal.

Chilly Simple and Sinister

Got up at 0615. But I didn't start training until 0845. I had an email to write to my son's lacrosse coaches. I did some dishes. I swept the kitchen floor. And on and on. But I made it outside and meditated for 10 minutes then got down to training.

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/ 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/ 25 lbs.
2 Supersets Push-ups & Australian Pull-ups 8, 8

Simple and Sinister

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

Nice performance prep. Still need to look into progressing from the beginner moves of the Original Strength reset to the next level. Added in 2 supersets of push-ups and Australian push-ups. Only managed 8 reps each set as opposed to last time I did this superset when I got 10 and 8 reps. Total prep time 24:21.

Same sets and reps for swings and get ups as yesterday. Felt good. Nice form and power. Doing swings and get ups is really a kind of moving meditation. You have to be present, dialed in to your movement. Third training day in a row. Got a lot scheduled tomorrow, I'll need to get up earlier and get started sooner if I'm going to train tomorrow. Total time today 20:47. Only got in 6880 steps yesterday, my hip was pretty sore. :-(

100 Kettlebell Swings and 10 Get Ups

There it is. A simple plan. 100 kettlebell swings and 10 Turkish Get Ups every day, or as near to that
as possible, just like brushing your teeth. I got up at 0615 after getting in about 7.5 hours of sleep. Slowed around drinking coffee, washing dishes and doing laundry. Finally got outside and started training at 0757 after 10 minutes of meditation.

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/ 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/ 25 lbs.

Simple and Sinister

• One Hand Kettlebell Swings R, L, R, L x 10 x 35 lbs
• One Hand Kettlebell Swings R, L, R, L x 10 x 44 lbs
• One Hand Kettlebell Swings R, L x 10 x 35 lbs
• Turkish Get Ups L, R, L, R x 1 x 35 lbs
• Turkish Get Ups L, R, L, R x 1 x 44 lbs L, R
• Turkish Get Ups L, R x 1 x 35 lbs L, R

Normal performance prep. Felt good. My hip was hurting more than normal prior to it. Was good to go once I was done warming up. Total prep time 19:25.

On to the main kettlebell training. Good power and form on swings. Started with the right hand this time. This is the fifth time doing this set, weight, rep scheme. I think I need to do it a few more times to be solid. Get ups were better today than yesterday. I forgot to start with my right hand though. Total kettlebell time 20:48. Only got in 6754 steps yesterday.

Doesn't that lunch look yummy?

T-Shirt, Shorts and Kettlebells

Man, it is February 1st and 70F! After getting paged at 0550 this morning and spending the next four hours working on the problem I got outside about midday to train. It was beautiful! Sunny and warm. The weather, despite the hint of global warming, and exercise improved my mood considerably. I trained in shorts, a t-shirt and a pair of Vibram FiveFingers. If the concrete carport floor hadn't been so cool I probably would have trained shirtless and really barefoot to get maximum sun exposure.

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/ 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/ 25 lbs.

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Simple and Sinister

• One Hand Kettlebell Swings L, R, L, R x 10 x 35 lbs
• One Hand Kettlebell Swings L, R, L, R x 10 x 44 lbs
• One Hand Kettlebell Swings L, R x 10 x 35 lbs
• Turkish Get Ups L, R, L, R x 1 x 35 lbs
• Turkish Get Ups L, R, L, R x 1 x 44 lbs L, R
• Turkish Get Ups L, R x 1 x 35 lbs L, R

Nice warm up. Hips not quite as stiff as Monday. Left not as painful as yesterday. It's been six days since I worked my abs directly so I got that in today. Total prep time 24:32.

Swings felt good. Back muscles were getting a bit fatigued by the 8th set but I was able to maintain good form and power. I was a little unstable in the first two sets of get ups with the 44lb kettlebell. Tightened form on last four sets. Good training session overall. Total kettlebell time 21:31.

Only got 6713 steps yesterday. Stuck in meetings more than half the day, plus since my hip hurt I didn't push to get my 9K once I left work.