Kettlebell, Weightlifting, Competing, Life!

Off to the North Eastern Regional Championship!!!!

2011-06-02T22:35:00.004-04:00

OMG! It's been 4 years since I have competed in twirling. Talk about riding a bicycle. Although I am a little rusty and have little time to oil my gears, I am confident enough that I will rock this shit! This weekend I am off to Pennsylvania to compete with 2 old teammates and 1 new. It's a routine that I learned about a month ago as a 3 man and we are competing as a 4 man team. It should be interesting and hopefully I can do better than I did a few weeks ago at NJ States. I will post the results when I get home. It seems we are competing against 10 or more other teams which is the largest category I have ever been in. Keep your fingers crossed! ; )

IIIIIIIII'MMMMMMM BAAAAAAACK!

2011-05-24T22:19:00.002-04:00

I will be posting some new stuff as soooo much has changed in my life since my last post. I am still super busy but I plan on blogging as much as I can. Since I no longer have facebook (thank god! not having FB has drastically changed my outlook on lots of things) and haven't been able to share my experiences, I can get back on it here! How exciting! I'm looking foward to catching up with some people and meeting new people as well!

The Warrior Diet Day 3

2009-09-12T20:22:00.002-04:00

Here's how day 3 looked:

Breakfast
Coffee with Fat free milk
1 banana an hour later, not intentional, I just forgot!

Mid-Morning Snack
combination of mangos, a peeled apple, raspberries, blackberries, blueberries and strawberries

Lunch
I skipped the soup as recommended
salad
1 hard boiled egg

Mid-Day Snack
a banana

Dinner
salad
steamed veggies
quinoa
long grain rice
assortment of beans

I've been drinking tons of water and green tea. It's probably not as much as you think , but it's a lot for me!

Today at the gym was shoulders and a half hour of cardio. My workout was good, I felt strong lifting and bored out of my mind during cardio! Time to incorporate more kettlebells!

In 2 days I've lost 1.6 pounds and can definitely see a difference but I think most of it is water as I am running out of toilet paper!

The Warrior Diet Trial

2009-09-11T18:55:00.003-04:00

I needed something new considering the old diet was getting old, so I decided to actually give the Warrior Diet a chance. I have the original book, read it and took notes on the foods I am to eat. I tried it for 2 days eating raw fruits, veggies, and nuts, then a sensible dinner. I decided to check online and see if I can get more info and came across http://www.warriordiet.com/. The site has an ebook on the diet so I bought it, read it and had to start my diet all over! I guess there is a reason books are revised! My new diet consists of fruits throughout the day and other foods if I choose to not eat fruit. My dinner has been interestingly tasty. It consists of a salad, steamed veggies, long grain rice (which I love!), quinoa (my new favorite), kidney beans, black beans, and chick peas. I'm enjoying it, then again, it's only day 2. I'm a little tired but my schedule has changed a bit being I started school again. Otherwise, I feel pretty good and not hungry at all. We'll see what comes of it!

New RKC Snatch Test and Grad Workout

2008-10-17T21:42:00.004-04:00

Kettlebell Snatch Test Rules

The girevik picks up the kettlebell, swings it back between the legs, and snatches it overhead in one uninterrupted movement to a straight-arm lockout. If you have a medical restriction that prevents you from fully locking out your elbow you must notify the Chief Instructor during the course. Poor flexibility does NOT qualify as a medical restriction.

After fixing the kettlebell in the top position for one second, the girevik lowers the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder.
The snatch may be performed with or without a knee dip at the overhead lockout. The girevik is allowed to place the free hand on the hip or waist (but not on the thigh) and move the feet. However, the competitor must stop all movement when fixing the weight in the top position.
On each attempt, the judge will announce the repetition number or “No count.” A repetition is not registered if the competitor failed to lock out his elbow, pressed out the kettlebell to the finish, or touched the platform with a knee or free hand. If the student lets go of the kettlebell, stops to rest with the kettlebell anywhere but in the overhead lockout, leaves the platform, or makes more than one extra swing back when switching hands, the attempt is terminated.
The snatch is first performed with one arm, then, without stopping or resting, with the other. One additional swing back between the legs is allowed when switching hands.

When the competitor has quit, failed to make three attempts in a row, or committed any rule violation warranting termination of the set, the judge commands “Stop” and announces the number of properly performed repetitions.

The sum of both arms is scored, e.g. 25+25 =50, 30+20=50, etc.

Chalk is allowed; belts, wrist wraps and other supportive equipment are not.

MEN
Kettlebell Snatch Requirements
Weight Class, kg/lbs. Snatches, total L+R
60 / 132 32
65 / 143 38
70 / 154 48
75 / 165 52
80 / 176 56
90 / 198 64
90+/198+ 74
24kg Kettlebell

MEN'S MASTERS (50+ years old)
Kettlebell Snatch Requirements
Weight Class, kg/lbs. Snatches, total L+R
60 / 132 24
65 / 143 28
70 / 154 32
75 / 165 38
80 / 176 48
90 / 198 52
90+/198+ 56
24kg Kettlebell

WOMEN
Kettlebell Snatch Requirements
Except for the bottom and the top weight classes, women have the choice of testing with a 12kg or a 16kg kettlebell.
Weight Class, kg/lbs. Snatches, total L+R, 12kg KB Snatches, total L+R, 16kg KB

50 / 110 40 NA
56 / 123 50 NA
60 / 132 60 30
67.5 /148 70 40
75 / 165 80 60
75+/165+ NA 60

WOMEN'S MASTERS (50+ years old)
Kettlebell Snatch Requirements
Weight Class, kg/lbs. Snatches, total L+R, 12kg KB Snatches, total L+R, 16kg KB
50 / 110 32 NA
56 / 123 38 NA
60 / 132 46 24
67.5 / 148 54 30
75 / 165 60 40
75+/165+ 66 46

Sounds like cake compared to what I did!

All info obtained from www.dragondoor.com

225 deadlift

2008-09-17T15:05:00.001-04:00

I finally got a video of my 225 deadlift and it is way better than the first try!

205 Deadlift

2008-09-17T14:59:00.001-04:00

205 deadlift seemed easy compared to what it used to be!

225 Conquered!!!!

2008-09-10T12:02:00.003-04:00

I DID IT! Finally after several weeks of an attemp here and there, I finally conquered 225 deadlift! I started with 135 to get into the groove and added 20 until I hit 225. I didn't feel strong at all as I entered the gym but I guess I was wrong! I didn't even have chalk with me! woo hoo! I am very excited but don't think I will be increasing it until I can pull it twice with decent form in one day. I tried 4 times but only got it that once.

Life's Little Lessons

2008-09-02T14:58:00.002-04:00

Remember to take time to tell those you care about you love them, you never know what is going to happen. Be true to yourself 'cause at times no one else will be. Enjoy the times you have with your friends and family, things can change at the drop of a hat. Love like you've never loved before. Remind yourself that you are the most important, if you can't take care of yourself, you can't take care of anyone else. Life is an amazing experience, live it to its fullest. Find a goal and see it through to the end by achieving mini-goals. Live everyday as if it were your last, just don't spend all your money 'cause more than likey, you WILL need it tomorrow!

KB Training

2008-08-25T14:19:00.004-04:00

I've been trying to keep consistent with VO2 every other day and has been working, so far. Since I have started VO2 I feel a tremendous difference in my cardio endurance, my only 2 problems seem to be skin pain in my hands (yes, I have been using the sock!) and boredom. I love the feeling when I am doing it but by the time I get to the 30th set, I am crying of boredom and skin stretching pain! However, I feel great and can see a difference in fat loss. Saturday I did a 30 set VO2 then a few hours later on went to the park with my friend and did 300 swings with the 16kg. That's when I noticed the difference. I was not tired at all. I could have kept going but my grip just started to get fatigued and my hands were hurting. Yesterday, I did a 40 set VO2 and am now paying the price with blisters under my callouses! I even tried tape under the sock! Well, needless to say it hasn't been a very good week for my hands. I was at the gym today doing some squats (which were bad), I was lowering the pins on the squat rack and smashed my pinky between the 45lbs plate and the metal pin! OUCH It is now bruised and swollen! Great....VO2 should be fun tomorrow!

Awesome Kettlebell Class and Deadlift Update

2008-08-20T15:50:00.004-04:00

Wow, what a fantastic class last night. I cycled 2 minutes on 1 minute off and kicked my classes a**! We did a range of things including, swings, swing to a clean, super burpees, super planks, floor press, floor sweepers, etc. I started with joint mobility and ended with a cool down. I only had 5 people but as you can tell, there really isn't room for more. I prefer it this way!

Needless to say, I still haven't hit 225 on deadlift. I did get closer this time but my grip (left hand) kept giving. My boyfriend suggested that I probably wasn't locking my hips, and, even though I was fighting him that it was more my grip, the more I think about it, the more I think he might be right! But, it never occurred to me, so the next time I will try to focus on that also. I won't be trying it for a few more days being my back is a little sore!!!

Kettlebell vo2 max

2008-08-15T23:36:00.003-04:00

I shot this for my Anatomy and Physiology 2 class. I did a presentation on KB's and VO2 Max.

I have no idea why the video isn't working!!! go figure...

PR VO2 50 Sets

2008-08-12T11:51:00.004-04:00

What a gorgeous day yesterday, for more than one reason. It was one of the best summer days, the temperature was in the low 80's, humidity was low and it was even better in the shade with a comfortable breeze. Yesterday was legs at the gym followed be 20 minutes of cardio (I was bs-ing with a good friend of mine). I knew it was vo2 day and planned on completing the 30 sets I planned for this past Saturday. I wanted to go to the studio were I wasn't going to die from the heat but opted to do it on my deck (I was too lazy to drive)! I put my IPod on and there was no turning back. Once I hit 30, I wanted 40. I hit 40 and decided to go for 50. Holy Crap, after over 20 minutes of listening to Ne-Yo, I complete double my original PR. So, I did, 15:15 12kg 50 sets 8 reps. There it is and gonna be tough to beat! What an awesome feeling!

PR VO2

2008-08-08T09:51:00.003-04:00

Yesterday was my first attempt at 30 sets. I did 15:15, 8 reps, 26 sets, 12kg. I'm kicking myself today because I could have completed 30 sets no problem. Not that I am making excuses but, I was outside, it was humid and the air quality here in "cancer alley" is pretty crappy. sometimes it's like breathing in a cloud of steam! Tomorrow I plan on going to the studio to complete the 30. It will be done! Today I plan on hitting my 225 deadlift. I will keep you posted on how that goes with some video.

Almost PR Deadlift and VO2

2008-08-06T20:02:00.002-04:00

I went to the gym today to do chest and the intention of trying some sumo DL's. I got into the gym and went to bench (which was terrible) and asked these guys that were deadlifting (don't worry, they knew what they were doing) for some pointers on the sumo. They gave me a few hints and we parted ways. I did my chest workout and went to try some sumo's. I went into the back the same time the 2 gentlemen were walking back. We happend to be in the same area when I started to do my deadlifts (I started with regular DL's). The big guy corrected my technique and what a difference. My current PR is 205. I was working 175 when he said to do 225. I was like "yeah ok, I'll never get that!" 205 wasn't feeling pretty. Well after quite a few practice deadlifts, I tried 225 and just missed. I was mad and surprised at the same time. Next time I go in the gym, I'm heading straight for the back and doing it! I will not fail! ; ) Needless to say, I never got to Sumo's!

I recorded a session of VO2 yesterday (putting it on youtube right now) for my presentation in my A&P class. I did 15:15, 12kg, 20 sets, 8 reps. I slowed my pace down so I would finish exactly on time and woe, I could have done 30 sets. So my goal for next VO2, which is tomorrow, is 30 sets. Loving the VO2!

Officially "in" my thirties!!!

2008-07-28T16:55:00.007-04:00

Turning thirty was fantastic! By far was it the best year of my adult life. I had accomplished so much and never felt happier. I basically started with a clean slate, my relationship of 8 years had ended, and I made the best decision of my life; to go back to school and get my masters in Physical Education. I finally put my RKC to work and started to train at SkyFitness along with attaining my PT cert. I couldn't ask for more. I also met my current boyfriend, who is technically my boss! He's a great match for me, we're too much alike. Oh, and I got my RKC2 cert which is soooo exciting!

Which leads me to today, my 31st birthday. Not the happiest of days, I woke lacking the excitement I should have for it to be my birthday and bummed because I have not accomplished anything I had set for myself sooo many years ago. Is this a common occurance? Please tell me I am not the only one! I feel like I am going through a mid-life crisis! Well, not exactly. I have to think of it this way, I'm on track for what I propose to be exactly what I am looking for in life, only it took me a little longer than most. Which brings me to a 3 week celebration!

It started on July 19th down the shore, big BBQ with lots of food and alcohol and cake number 1! We had a great time! A friend of ours works for a "toy" company and brought some "toys" with him. It was hilarious, unfortunately I cannot post those pictures!

Cake number two was this past Saturday at the Dynamic end of the year/reunion party. The Dynamics (we) are a group of baton twirlers from Long Island who compete at the international level. Yeah, we're good! haha I don't have a picture of that cake but ironically it looks pretty similar to the one above.

I have been with my coach for over 15 years and it shows. I have much respect for her and everything she does for us. It's become more than a coach/athlete relationship, we are all family. Here is a picture of us having twirling contests at the party. Even after an entire year of competition and practice, we find joy and fun in doing a twirling contest for the heck of it! Go figure!

My third cake was last night. My parents bought me a cake and put "congratulations" candles on it because thirty-one candles was too many!!!! Thanks Mom!

I must admit, I have never felt stronger in my life! I have to thank Adam for that and kettlebells! But, I have also never been in so much pain either! The plans I had before I turned this dreadful number will not change mostly because I will not let it. I have many more plans, many of them immediate but I have to find the time to do them. I can only look forward to a stronger, more stable life!

Semi-Killer Training

2008-07-25T16:42:00.005-04:00

Like I have been saying on my blog, I have been swinging and snatching about every day except when I have something to do for school. I've been using the 12kg and the 16kg and have been feeling good. I can definitely feel I have gotten stronger and more conditioned when I use the 12kg. So, as I said yesterday, I went and did legs at the gym. I hadn't been there in a while and got a little excited, so I decided to deadlift. I started at 135 for 3, 145 for 3 and 155 for 3. I then increased 10lbs until I got to 195. 185 felt great, way better than 175. My intention was not to go to the gym and lift heavy so I didn't have any chalk. I did 195 and lost my grip, hands were too sweaty. So, I decided to go for 200. Again, a little slippery but I managed. My back is sore today! I did the same thing with squats but only went to 165 for 5. Yeah, legs are sore today as well. I guess I got a little too excited but it felt GREAT! I am dying to go do some swings but I'm thinking my legs will appreciate a day off, not that I want it. I might go anyway!

KB updates

2008-07-24T13:29:00.003-04:00

Well, I am about to hit the gym today seriously for the first time since the RKC. God, I can't believe I am still out of it! My past attempts at going to the gym have completely failed! I did go once 2 weeks ago and did legs but felt like I had no idea what the heck I was doing! I had some clients at the studio a few days ago and opted to workout there but it wasn't the same as the gym, I felt a little out of place. Then 2 days ago, I figured I might as well go to the gym at school after class since it is right there, uhm, NO! It is a gorgeous facility, brand spanking new that my tuition dollars went to, but, not the same as my gym. I walked around aimlessly like I had never stepped into a gym before. I did some light shoulder work and left! What a waste! SOOO today I am going to do legs and am soooo looking forward to it. I might even do some KB's after. My thought as of right now of course! I've still been hitting the park and have been enjoyin my 100 swing/snatch with the 16kg thoroughly! My hands are killing me though! I get lots of stares which I find funny but rarely will someone come up to me and inquire. They must be scared of me! hahaha j/k

KB Class

I've been playing around with structuring the class and find that 2 minutes on and 1 minute off cycle seems to work the best. I feel like they get more out of it as opposed to a specific number. They get to work at their own pace, with me watching of course! I have also thrown in more swings than normal. They seem to like that. I feel the pace works pretty good too! I might try a few more things and will keep you posted on them....

Lonely Training

2008-07-15T09:23:00.003-04:00

Ok, after only 1 week of attempting VO2, I decided that this sucks! Not the VO2, I can really get addicted to that but training by yourself without someone there to help time can be a bit hard. I think I need to invest in a timer of some sort to help me out. So since I have stopped VO2, temporarily of course, and with school getting a little hectic, my workouts have been a bit bland. I really need to get back to a set schedule, the RKC 2 really screwed me up, I've gotten waaaaaaaay off track. It's been beautiful outside and have opted to do KB in the park and loving it. I haven't had much time so I have been alternating swings with snatches for 100 reps each, by then I get bored and start to work more technique on the bent press really trying to fix my hips and elogating my back more. I've also been doing viking presses, which I love, about 50 each arm, all with the 12kg. If I don't hit the gym today, I'm going to bust out the 16kg for some snatches, bent presses, swings, and Viking presses, then teach class at 6:30.....

Happy training....

Adam juggling the beast

2008-07-12T17:56:00.001-04:00

Adam snatching the beast

2008-07-12T17:53:00.001-04:00

Training Update

2008-07-08T07:02:00.000-04:00

This is my second day of VO2 Max training, here's my attempt!

15:15 12kg 25 sets

My first try was 20 sets.

Needless to say, I am training my friend and kicked her ass yesterday but in return I did some work myself. So after I worked out with her for 45 minutes, I attempted VO2. Not the best of ideas. I took it easy but it definitely affected me. It was hot, humid and a bit gross! I planned on doing 30 sets but as soon as I finished my 25th set, I got light headed, almost passed out and could feel vomit in my throat so I stopped!

Till next time!

Adam having fun with me...

2008-07-06T21:33:00.001-04:00

Training for the day...

2008-07-06T21:26:00.000-04:00

Since I've been back, I've been contemplating how I should revamp my training. So today, I went to the park and played around a bit. Here's what I did:

100 Snatches with the 16kg
100 Viking Presses with the 12kg (Thanks Kenneth I love them)
200 Swings alternating the 16kg with the 12kg-grip started to give towards the end.
I'm still suffering from shin splints in the arm (no idea what it's called!)
20 bent presses with the 16kg-working my technique with this one
and a few windmills for technique...

It was a small workout but a great sweat in the humidity... We'll see what tomorrow brings!

RKC 2

2008-07-06T21:00:00.005-04:00

It's been a week since I've been back and I am still trying to catch up! The RKC was fantastic as expected. I learned an incredible amount of information, most which I have already forgotten because of overload! Thank god I took notes!

The instructors at the RKC gave me such a new perspective on Kettlebells and more, which I desperately needed! I've already incorporated some of Andrea's technique's into my clients session's. I'm trying to add VO2 Max into my training. I'm not 100% on it so I need to do some more research. Brett's presentation was fantastic. There were sooooo many great fixes for typical problems, I was so excited to try them when I got home. Needless to say, I have yet to do any but I definitely plan on it this week. Rif's segment was a ton of fun. Playing with the foam rollers and hearing everyone's moans was entertaining. I knew most of what he was explaining but it was well needed on Sunday after all the work from the prior two days. Pavel was enlightening as usual. I loved his pull-up ideas. I actually did a pull-up with a 10 pound kettlebell, very exciting for me as I have never tried it before!

So that leaves Sunday night! Of course we start things off slow with dinner and a drink. There was quite a bit of us resulting in lots of laughs and memories.

It was great to have met so many people from all over the world and the country. I got to know Rif and Tracy, it's nice to see people outside the professional setting. A great bunch from New Jersey (picture to the right), too many to name. Fawn from St. Paul, thanks for inviting me to the BBQ (Pic below). Betsy from NC. and Kate from Louisville and of course I can't forget my new friend from California, Lauren. We hung out most of the weekend and I plan to keep in touch with her.

Can't wait for the next workshop to see everyone again!

In the picture is Kate, Tracy, Lauren, Fawn and me...

The fun is done, now it's back to training....